It's days like today I am thankful that I live so close to my gym and the weather is finally letting up. My truck's clutch is out, so I've been biking/walking everywhere since last Friday. I've discovered that now my endurance at 160-170bpm is much better than the slower, steadier 145bpm workout that you get riding a bike in a hilly town. Very interesting turn. I find riding my bicycle so much harder than running. So to recognize that I'm getting a different kind of cardio, but cardio nonetheless, I did a different cardio in the gym today.
Cardio: Stair stepper
12 mins, .3 mi, avg. 2.5 mph. Stair steppers are meant to burn fat, which happens at the heart rate of 140-150 bpm for 10-20 mins. I rarely use this, because I feel like my endurance is always lacking. But at the end of this 12 mins, I was sweating very hard.
Workout: Shoulders, Biceps, & Triceps
Astrofit Method, 2 Circuit Supersets
10 reps Machine Shoulder Press
10 reps Inclined Lateral Raises (raise 1 side at a time while leaning at an angle off of a squat rack)
10 reps Front Raises
(Note* I wanted to do rear flies, but all the equipment to do so was being used, and I haven't found a good calisthenic workout to do for rear delts. Anyone have any ideas?)
10 reps Dumbell Bicep Curls
10 reps Incline Bicep Cirls
10 reps Tricep Extension
10 reps Tricep Pulldown
Other:
Machine Ab Crunch (this thing is wonderful and works both upper and lower abs at the same time)
Forearm curls, 10 lifting, 10 curling each side
Full body stretch
Song that stood out today: "Prima Donna" by Christina Aguilera ft. Lil' Jon
http://youtu.be/XLi11cv4FfM
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