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!!"
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.
Strength Training (Lift):
1) Bench press machine 12 @ setting 3 x2
2) Seated press machine 12 @ 30 x2
1) Extension machine 12 @ 30 x2
2) Push down machine 12 @ setting 5 x2
1) Ab crunch machine 12 @ 40 x2
2) Total ab machine 12 @ 30 x1 and 12 @ 40 x1
Full body 30 seconds per muscle group.
Now, it's off to the pool. Hopefully, my arms will hold up!