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FitnessTown.ca delivered my TKO Power Cage today and I had them set it up in my work out room in my condo so I can finally do pull-ups here next week, so I’m pretty stoked about that!
– FlashAddict
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http://www.fitnesstown.ca/qs/product.php?product_id=324785&category_id=4786
Here is yesterday’s workout stats – I did Yoga today and didn’t wear my HR monitor cause I wanted to focus on my breathing:
P90X Shoulders & Arms
alternating shoulder press – 30 lbs x 8
in and out bicep curl – 30 lbs x 12
two arm tricep kickback – 30 lbs x 8 (heavy)
alternating shoulder press – 30 lbs x 8
in and out bicep curl – 30 lbs x 12
two arm tricep kickback – 30 lbs x 6
ballistic stretch
deep swimmers press – 30 lbs x 6 (heavy)
full supination conccentration curls – 30 lbs x 8
chair dips x 25
deep swimmers press – 25 lbs x 6
full supination conccentration curls – 25 lbs x 10
chair dips x 20
ballistic stretch
upright rows – 25 lbs x 12
static arm curls – 25 lbs x 16
flip grip twist kickbacks – 20 lbs x 7
upright rows – 25 lbs x 10
static arm curls – 25 lbs x 8 (tired)
flip grip twist kickbacks – 15 lbs x 10
stretch
seated shoulder flys – 20 lbs x 10
crouching cohen curls – 25 lbs x 10
lying down tricep extensions – 30 lbs x 7 (heavy)
seated shoulder flys – 15 lbs x 12
seated cohen curls 25 lbs x 8
lying down tricep extensions 25 lbs x 10
stretch
straight arm shoulder flys – 15 lbs x 10
congdon curls – 25 lbs x 9
side – tri -rise – 25 each side (ow!)
straight arm shoulder flys – 15 lbs x 12
congdon curls – 25 lbs x 8
side – tri -rise – 25 each side
cooldown
PLUS AB RIPPER X WORKOUT AS WELL
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Total Workout Time:
1 HOUR 29 MINUTES
Total Calories burned:
1074
Average Heart Rate:
129
Max Heart Rate:
166
