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Saturday, January 17, 2009

Feel Good

So I listened to the Jillian Michael's radio segments during my workout... lots of good stuff! And though I didn't make it there for spin, I did my full circuit plan, plus 60 minutes of cardio @ 80% - 85% HR, plus 5 minute warmup and cooldown.

Circuit 1
Push-ups

3 sets 15

BB Squats
15 (warm-up) 45 lbs.
10 x 95 lbs.
10 x 105 lbs.
10 x 115 lbs.

Circuit 2
DB Chest Press
15 x 20 lbs.
12 x 20 lbs.
15 x 17.5 lbs.

Chest Flys
15 x 17.5 lbs.
12 x 17.5 lbs.
15 x 12 lbs.

Sumo Squats w/12 lbs. dumbbells
3 sets of 20; hold last one of each set for 20 seconds

Circuit 3
Bench Dips
3 sets of 15

Leg Extensions
15 x 110 lbs.
12 x 105 lbs.
15 x 100 lbs.

Lateral Raises
3 sets of 12 x 12 lbs.

Plank
3 for 30 seconds each

Circuit 4
Basic Crunches
3 sets 20

Tricep Extensions
3 sets 15 x 20 lbs.

King Squats (w/12 lb. dumbbells)
3 sets of 15

Scissors
3 sets of 20

Cardio
1 hour of Cardio Intervals at 80% to 85% HR
5 minute warm-up
5 minute cool-down

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