week 18 – Day 5 – Thursday – 4/9/2009

Circuit workout – 3 sets and 9 reps each. Although I finisehd this workout in 35 mins, my heart rate was up for a long time . I like this aspect of circuit training, you lift heavy and take minimum rest and you gain a lot in return, althought the workout duration is less.

Cirucit training 3×9

1) lying sideways – external rotation – 10/10/10 lbs

2) cable cross over low pulley –  20/20/20 lbs

3) Kneeling X-row 20/20/20 lbs

4) Barbell Benc press – 45/45/45 lbs

5) Barbell Corner Row 65/65/65 lbs

6) Barbell Shoulder Press 45/45/45 lbs

7) Dumbell Iron Cross – 10( bad form) /7.5/7.5 lbs

All this and then repeat 2 more times.

25 mins of elliptical – 2.2 miles

total workout time : 35 + 25 = 60 mins

70 mins worth of workout left for this week.

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