After Work Workout

Weight Training

• 3 mins jogging to gym
• 6 mins stretching
• LifeFitness Pectoral Fly/Read Deltoid Machine, 3 sets of each exercise, alternating 1 of each.  Read delt was at 105 lbs, pec fly was at 165 lbs
• 1 set neutral grip pullup
• 1 set regular pullup
• 1 set chinup
• Strive Seated Pushdown - 3 set option @ 130 lbs
• 3 sets Cybex Hip Adduction @ 110 lbs (also did one warmup set at 55 lbs)
• Abduction machine was broken and so I couldn't use it

Time = 27:30
Avg HR = 121 bpm
Peak HR = 151 bpm
K Burned = 288

eSpinner - Interval Workout, Level 5 (of 5), 30-35 minutes settings

Time = 31:39
Avg HR = 135 bpm, both watch and machine
Peak HR = 166 bpm (only available on watch)
K Burned = 438 (machine); 416 (watch)    This is a first!
Distance = 9.9 miles