Week of Working Out - Dec. 27

Here is a list of the exercise I completed during the past week,
December 21st – December 27th.
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Monday: BIKING (22:15 minutes) – on trainer in garage; approx. 3.66 miles at 10 mph.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Tuesday: WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Wednesday: BIKING (1:03:30 hours) – on trainer in garage; approx. 10.58 miles at 10 mph; a few breaks of less than a minute each to coast.

PERFECT PUSHUPS (3:00 minutes) – 2 sets Regular (from knees) 4,3,2,1; 1 set Wide (from knees) 4,3,2,1; 1 set Close (from knees) 4,3,2,1.

ABS (6:00 minutes) – Crunches: 3 sets of 13, 12, 11, 10; Inhales: 3 sets of 13, 12, 11, 10; Leg Lifts: 3 sets of 13, 12, 11, 10; Scissor Leg Lift: 3 sets of 13, 12, 11, 10.

Thursday: BIKING (1:40:54 hours) – on trainer in garage; approx. 16.6 miles at 10 mph; a few breaks of less than a minute each to coast; 1,273 calories burned.

WEIGHT LIFTING (4:00 minutes) – Set of 12 reps: Curls (15 lbs.), Hammer Curls (15 lbs.), Barbell Curls (40 lbs.), and Reverse Barbell Curls (40 lbs.); set of 5 reps: Front Press (40 lbs.).

STRETCHING (4:00 minutes) – stretched arms/chest/abs after workout.

Friday: BIKING (1:07:42 hours) – on trainer in garage; approx. 11.28 miles at 10 mph; a few breaks of less than a minute each to coast; 834 calories burned; avg. HR 136, in zone 1:00:19 hours.

PERFECT PUSHUPS (1:30 minutes) – 2 sets Regular (from knees) 4,3,2,1.

ABS (2:00 minutes) – Crunches: 1 set of 13, 12, 11, 10; Inhales: 1 set of 13, 12, 11, 10; Leg Lifts: 1 set of 13, 12, 11, 10; Scissor Leg Lift: 1 set of 13, 12, 11, 10.

Saturday: Rest

Sunday: Rest