Gym Rat Friday

Decided to go to the gym after my run.

LifeFitness Stationary Bike: (11)min. Cardio-mode.

LifeFitness StairMaster: Program: Pikes Peak, Level (1), (0.70)mi., (33) flights of stairs, (15)min.

Upper Body Workout: Hammer Strength Plate-Loaded Iso-Lateral Machines
(Watching these videos beforehand helped ensure I was using the machines correctly.)

Front Pulldown: 1x (30) reps @ (70)lbs., 1x (20)reps @ (50)lbs., 1x (10) reps @ (50)lbs.
Row: 1x (30) reps. @ (70)lbs. vertical grip; 1x (10) reps. @ (35)lbs. alternating left and right, low horizontal grip.
-Need to remember to sit up straight on the seat of this machine. Don't need to lean forward against the pad.
Military Front Press: 1x (20) reps. @ (50)lbs., 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (50)lbs.
High Row: 1x (15) reps. @ (20)lbs., 1x (10) reps. @ (50)lbs.

Bench Press (flat): 1x (20) reps. @ (0)lbs. (empty weight bar).
Seated Bicep: 1x (8) reps. @ (40)lbs.
Seated Dip: 1x (15) reps. @ (70)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (70)lbs.

-Remember to engage the core torso muscles to increase stability during these exercises.

Core Strength:
LifeFitness Ab Crunch: 1x (30) reps. @ (50)lbs., 1x (20) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Back Extension: 1x (15) reps. @ (50)lbs., 1x (10) reps. @ (70)lbs., 1x (5) reps. @ (90)lbs.

LifeFitness Torso Rotation: 1x (30) reps. @ (90)lbs., left and right, both.

Body Masters Multi-Hip Flexor: 1x (30) reps. @ (80)lbs., left and right, both.

Cool-down stretching: legs and arms. (27)min.
-Lancer!!