Thursday (3/7/13)

Thursday, 3/7/13, 11:10 AM - 12:20 PM

1. Cardio: Treadmill (16.5 minutes)
Walk 1 mile

2. Strength: Weights and Machines (40 minutes)
1 set of 15 crunches on ab machine with 50 lb.
2 sets of 15 crunches on ab machine with 30 lb.

2 sets of 15 bicep curls with 5 lb. dumbbells
1 set of 15 bicep curls with 7.5 lb. dumbbells
1 set of 10 upper bicep curls with 5 lb. dumbbells
1 set of behind-the-back curls with 5 lb. dumbbells
1 set of 10 lunges with 5 lb. dumbbells in each hand

1 set of 12 assisted chinups with front grip on 130 lb.
1 set of 12 assisted chinups with side grip on 130 lb.
1 set of 12 assisted dips with side grip on 130 lb.

3 sets of 8 lateral pulls on machine with 55 lb.

3. Cardio: Volleyball (20 minutes)
Practice passing, setting spiking in racketball room

4. Cool Down (5 minutes)
Stretch arms, legs, back for 10-second intervals

Comments: Since I wanted more time to work on my sports skills, I came to the gym 10 minutes early and walked half of my mile before class.  It was perfect.  I feel really good about my strength development; I can see those arm muscles rippling when I lift!  (Okay, not really rippling.)