W2D2 Done!

Today's workout looked like this:

W2D2 - Month 1 Week 2 Day 2 - 1 hr 15 min

Lift: Chest, Triceps & Abs. 2 sets of 10-12 exercises for each body part. 

Bike:  30-35 minutes indoors. Stick with upright bike.  Check your heart rate often on this workout.  Try to stay within 70-75% of your max heart rate (220-age as rough estimate) and add 15-30 second sprints (fast pedaling no more than 5-10 times). 5-minute cool down.

Stretch:  15-20 minutes FULL BODY stretching.

Hmmmm, 220 minus my age?  No way.  That's my MAX heart rate!  I'm thinking it's supposed to be 220 minus my age times 70-75%.  In that case, my target HR is 123-132.  Way more like it.  With a resting HR of around 60, I can't imagine 176.  I'd be fallin' out on the floor yelling "call me an ambulance!!"

Any-who...

Here's what I did today:

Bike Workout Summary:

Stationary upright bike on a random hill setting @ LEVEL 8 (moved up a level) for 35 minutes including a 5-minute cool down.  I sprinted a few times at around 80-90 RPM.

238 calories, 7.4 miles, climbed 2972 ft, averaged 4:43 min/mile and avg HR 113.

Screen shot...

Strength Training (Lift):

Chest

1) Bench press machine 12 @ setting 3 x2 

2) Seated press machine 12 @ 30 x2

Triceps

1) Extension machine 12 @ 30 x2

2) Push down machine 12 @ setting 5 x2

Abs

1) Ab crunch machine 12 @ 40 x2

2) Total ab machine 12 @ 30 x1 and 12 @ 40 x1

Stretching:

Full body 30 seconds per muscle group.

Now, it's off to the pool.  Hopefully, my arms will hold up!