Made it To the Gym

I almost didn't get up because after yesterday, I got there just to find that the only guy working there was ill so the gym was closed. Instead I biked 3.40 miles at the river front. Today I did change it up a little:


7:35 a.m - Rowing Machine - Resistance 10 - 15 minutes
7:53 a.m - Modular Lat Pull Downs - 50 lbs - 6 sets of 12 
7:59 a.m - Dumb Bell Curls - 20 lbs - 3 sets of 12
8:05 a.m - One Arm Dumb Bell Press - 15 lbs - 3 sets of 12
8:10 a.m - Singular Front Raise - 12 lbs - 3 sets of 12
8:15 a.m - Dumb Bell Delt Raises - 10 lbs - 3 sets of 12
8:20 a.m - Dumb Bell Curls - 25 lbs - 2 sets of 6
8:25 a.m - Torso Rotator - 60 lbs - 3 sets of 8
8:30 a.m - Tread mill - 10 minutes - 3.3 mph - 5% incline.

Today's Workout

    Alright, my traditional style alarm work my ass up at 5:49 this morning; I hate that thing because it just scares the shit out of me when I am in deep sleep, but nothing else forces me out of bed. I did my lower leg/body workout - 23 minutes of cardio, 28 minutes of weight training:


7:45a.m - Treadmill - 23:00 minutes - 3.5 mph -6% incline
8:08a.m - Hyper Extension for lower back - 3 sets of 15 - 10 lb weight
8:12a.m - Vertical Crunches - 3 sets of 12
8:17a.m - Walking Lunges - 8 sets of 10 - 10 lb dumb bell weights
8:20a.m - Leg Curls - 5 sets of 12 - 55 lbs
8:25a.m - Hip Abductors - 5 sets of 12 - 50 lbs
8:30a.m - Hip Adductor - 5 sets of 12 - 50 lbs
8:35a.m - Calf Raises - 3 sets of 12 - 30 lbs
8:38a.m - Treadmill - 10:00 minutes - 3.0 mph - 4% incline