Thurs. and Fri.--Off due to 15 hour work day.
Row--8 (body weight row, hangin from a bar, feet up on a support, body horizontal, wider than shoulder width grip...try to touch chest on bar.Fun!)
Each exercise immediately following the other.
Did this for 4 sets with 60-90 seconds rest in between.
The w (weight) used for now are 16lb. dumbells. Pretty sure I have acquired the following:
Olympic weight bench and frame set includes the following.
270lbs of Olympic weights
Preacher curl attachment
Leg extension/curl attachment
Lat pull down cable setup w/ lat bar and V bar for triceps
Seated row cable setup
Full size bench press bar
Two dumbbell bars
Cross bar for pull ups
Safeties for squat and bench press exercises.
Just waiting to hear back from the guy when I can pick it up. Going to be weird, I haven't pumped iron since my military days 1987-1991. Actually pretty stoked about it. My wifeys gonna lift too....
Elliptical, HIIT, 4miles total, 30min.
1. 5 min. warm-up
2. 30 sec sprint 350-400 watts-- HR 160+/-
3. 2 min. rest 20-25 watts
Did 2+3 for 25 min.
4. 5 min. cool down