One Bike, One Purpose

I stepped onto the scale last night, AFTER a bike ride, and it read 190 lbs, 190 LBS!!

I sat down with a gym-rat friend of mine and came up with the following regimen:

10-minute warm-up on the Elliptical Machine.

STRENGTH/CONDITIONING EXERCISES

Exercise Resistance (lbs)

Bench Press 60-75 lbs 3-sets of 15 at 60 lbs.

1 set of 15 at 75 lbs.

Shoulder Raise 40 lbs 3 sets of 15 at 40 lbs.

Lat Pull Downs 75-90 lbs 2 sets of 15 at 75 lbs.

2 sets of 15 at 90 lbs.

Bicep Curls 30-45 lbs 2 sets of 15 at 30 lbs.

1 set of 15 at 40 lbs.

1 set of 15 at 45 lbs.

Triceps Press 30-40 lbs 2 sets of 15 at 30 lbs.

2 sets of 15 at 40 lbs.

Butterfly 60-75 lbs 2 sets of 15 at 60 lbs.

2 sets of 15 at 75 lbs.

Abs Crunch 120 lbs 2 sets of 50 at 120 lbs.

Lower Back Raise. Body Weight 4 sets of 10 at BDY WGHT.

20-minute walk on the Treadmill

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Thank god for free gym memberships through work.