Cardio + a little strength training

I really didn't want to go to the gym this evening - it was cold, I was sleepy, YADA, YADA, YADA.  I'm certain I could have found many more excuses not to go, but I made up my mind and I'm glad I did.

I started with cardio  - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 20 min (4.34 mi, 70 cal, avg HR 118, avg speed 13 mph).  That really gave my lower half a good workout.

I followed up with some upper body strength training on the weight machines:

Exercise  - wt/reps/sets
* Pecs - 25/15/3
* Rear deltoids - 25/15/3
* Vertical press - 25/15/3
* Tricep extensions - 30/15/3
* Biceps curls - 20/10/3
* Deltoids (shoulders) - 10/5/3
* Biangular chest press - 25/10/3

Running Bye-Week: Just Cross-Training (Day 1)

I'm still a little sore and stiff from yesterday's 10K (and my knee is somewhat achy).  So I am using this a bye-week - no running, just cross-training.  This evening I made a relatively easy ride on the stationary bike at the Y.  This was the combination exercise bike (Matrix Fitness). 

This time I used the Virtual Trainer feature which consists of videos of actual bike trails and rides.

 

 

I took the California Coast Bike Ride.  Along with the video, there was a rolling script with information about the trail.  It really helped pass the time along that otherwise would have been a boring ride.

 



Stats - 30:00, 5.78 mi (pace - 5:10/mi), 137 cal

Friday sweat - stationary bike + upper body strength training

Hit the Y this evening - got in 30:00 cardio on stationary bike + ~40:00 upper body strength training.

6.41 mi, avg pace 4.4/mil, avg speed 12.82 mph, 288 cal
 

Used an upright bike that I hadn't seen at other gyms - Matrix Fitness - it looks like an upright bike but the seat is adjustable like a recumbent bike but on an incline.  Also, the display had several options.  Actually felt like this bike worked me worker than on a recumbent bike.  Definitely will use this one again.

 

Exercise (on wt machine: wt/rep/set)

Tricep extensions - 30/15/3

Bicep curls - 30/10/3

Lat pulldown - 40/10/3

Rotary chest press - 25/10/2

Dip assist - 200/5/2

Chin assist (hands close) - 200/5/2

Chin assist (hands under) - 200/5/1

Chin assist (hands over) - 200/5/1