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takniteasy · 02-11-2008, 01:08 PM

Um, I really should change it to "TIE is taking on Sgt. Caker's Circuit Challenge". Because that is exactly what I started today.

Monday, Feb. 11

Warm up 5 mins - stationary bike - ~78-85 rpm

Circuit A:
Bent-over BB Row
3x10x30# EZ Curl bar

Incline DB Flye & DB Press Combo
3x10x15# DB

Squats w/Medicine Ball
3x10x10# MB

10 mins on treadmill - 3.8 mph @ Level 5 incline

Circuit B:
Tricep Cable pushdown w/rope
3x10x20#

Bicep cable (Hammer) curl w/rope
3x10x20#

Pushups + 1-arm DB rows (1 pushup, row R, row L)
1x10x15# (palms facing feet)
1x8x15# (palms facing feet)
1x10x15# (palms facing each other - more of a tricep pushup because this position felt more "natural")

10 mins - treadmill - 3.8 mph @ Level 5 incline

I like this circuit. I can go up in weight on the pushdowns & bicep curls. And I was able to finish the whole thing in 45 minutes. That is really important to me because I don't like to spend hours in the gym anymore. In my best James Brown "I feel good!"

02-11-2008, 01:08 PM	#1 (permalink)
takniteasy Cool Change Join Date: Feb 2002 Location: Sailing on the cool and bright clear waters.... Posts: 836 Rep Power: 130780	TIE's Turning the Page – Next Chapter in Fitness Um, I really should change it to "TIE is taking on Sgt. Caker's Circuit Challenge". Because that is exactly what I started today. Monday, Feb. 11 Warm up 5 mins - stationary bike - ~78-85 rpm Circuit A: Bent-over BB Row 3x10x30# EZ Curl bar Incline DB Flye & DB Press Combo 3x10x15# DB Squats w/Medicine Ball 3x10x10# MB 10 mins on treadmill - 3.8 mph @ Level 5 incline Circuit B: Tricep Cable pushdown w/rope 3x10x20# Bicep cable (Hammer) curl w/rope 3x10x20# Pushups + 1-arm DB rows (1 pushup, row R, row L) 1x10x15# (palms facing feet) 1x8x15# (palms facing feet) 1x10x15# (palms facing each other - more of a tricep pushup because this position felt more "natural") 10 mins - treadmill - 3.8 mph @ Level 5 incline I like this circuit. I can go up in weight on the pushdowns & bicep curls. And I was able to finish the whole thing in 45 minutes. That is really important to me because I don't like to spend hours in the gym anymore. In my best James Brown "I feel good!"