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.
Captdhd's Blog 
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.
Posted by captdhd on February 18, 2010 at 8:19 PM
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?
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.
Posted by captdhd on February 22, 2010 at 10:03 PM
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.