Superb Workout!

Went ahead and performed the Squat, Curl, Press Cardio Circuit I mentioned in my last post; “Last 10 Days”.  I had to double it up to make it work.

The single routine of 10 reps each with a pair of 20, 25, 30, and 35 lbs dumb bells, then back down the scale started me to working up a decent sweat.   So I stuck in a second set.  Now the second course up and down turned up the heat.   As I was reaching the top of the second circuit someone had picked up the 35 lb dumb bells so I did 5 reps with 40’s while waiting so as to keep my heart rate up. 

165 reps total, 31 minutes of lifting with 1 min rest periods.   Started with a heart rate of 110 bpm, average 136, peak of 158.   The total workout with warm up and stretch lasted 58 minutes.

Warm up consisted of;  4 laps, .2 mile. 5 minutes stretching, leg lifts, etc, 25 Standard Push Ups,  40 Jumping Jacks,  6 Planks, 25 Decline Swiss Ball Push Ups. 2 more Laps.  31 Minutes of lifting.   Finished with 2 laps, 25 BOSU Ball Push Ups, 25 Decline Bench Sit Ups, 10 minutes or so of stretching.

This is one of four.   I feel real good today.  Looking forward to the next one.


4 responses to this post.

  1. Posted by TNT Man on February 18, 2010 at 8:04 PM

    And this from a guy with a valve replacement – you put us all to shame.

    My goal for the Count Downs is similar to your SCP Cardio Circuit. A series of exercises that get your heart rate up and moving. My aim when I am doing intervals is to break over 140bpm. I am more interested in seeing how quickly I recover to below 120.

    Strange that at this stage of my life I am doing this – should be sitting around the pool in Florida telling tales of what I use to do and be.


  2. You aren’t that dam old yet!

    I’ll sit around the big pool in the sky talking smack about what I use to do after I’m dead!
    For the time being I’m going to milk everyday here!

    Hey, if you go sit your butt in a chair somewhere, who the heck are we going to be working to catch up with anyway?


  3. Posted by jags318 on February 20, 2010 at 10:07 AM

    Nice workout Capn’. I like the curl routine. How much time between sets?

    Have a great weekend up there in Central Maine.


  4. Hey Jags, I could stand to see our winter finish like this! It would almost be too much to ask…

    Sorry I missed your post here, I have had an Open House at the store this weekend and I have been a little preoccupied. I apologize.

    1 Minute between sets. I like to get my HR up in the high 140’s low 150’s then rest and let it settle back down in the mid 120’s, lift again, repeat…

    This ios a great circuit, I did my second full routine last night, you sleep good after.

    Be well.


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