So I did work out last Thursday and it was a GREAT workout! But I lost my little piece of paper I wrote it down on so I'm going from memory.
I biked 3.4 miles to the Barrhaven gym. I did 5 or 10 minutes on the Elliptical. I worked on lower body so I did my regular machines. Although I did decide I'm going to do one static weight with multiple sets. All of my sets have 12 reps.
Total Biking: 5.9 miles
Back Ext: 175 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Curl: 70 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Ext: 70 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Press: 190 x 4 sets
Elliptical: .20 miles L8 2 minutes
Hip Abduction: 130 lbs x 4 sets
Hip Adduction: 130 lbs x 4 sets
Ab Thingy: 1 set x 12 (no weight at this time) (the machine you lean over and pull your body up)
I biked 3.4 miles to the Barrhaven gym. I did 5 or 10 minutes on the Elliptical. I worked on lower body so I did my regular machines. Although I did decide I'm going to do one static weight with multiple sets. All of my sets have 12 reps.
Total Biking: 5.9 miles
Back Ext: 175 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Curl: 70 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Ext: 70 lbs x 4 sets
Elliptical: .20 miles L8 2 minutes
Leg Press: 190 x 4 sets
Elliptical: .20 miles L8 2 minutes
Hip Abduction: 130 lbs x 4 sets
Hip Adduction: 130 lbs x 4 sets
Ab Thingy: 1 set x 12 (no weight at this time) (the machine you lean over and pull your body up)
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