Exercise for 7/14/06

Cardio:
30 min. arctrainer, x-train aerobics program, lev. 3 (1.55 miles)
15 min. bike trainer

Core:
100 reverse crunches
20 crunches
20 oblique crunches
5 Roman chair situps (to failure)

Chest:
Bench press (machine): 50 lbs, 15 reps; 55 lbs, 15 reps; 55 lbs, 15 reps, 70 lbs, 14 reps (to failure)

Back:
Low row: 2 sets 75 lbs, 12 reps; 1 set 75 lbs, 11 reps (to failure)
Lat pulldown: 60 lbs, 12 reps; 60 lbs, 15 reps, 70 lbs, 10 reps
Hyperextensions: 3 sets/15

Lower body:
Donkey calf raises: 90 lbs, 20 reps, 1 set feet straight, 1 set feet out, 1 set feet in