Todays's WO

Date: Wenesday September 12, 2007
Time: 5:07 PM
Place: Testing Center

After I'm done working here at 6 , I will go to the gym. I prefer going in the morning but today I was pressed for time. First thing every morning I get up and jog down and up the hill which is 173rs street beside my house. Then later I may go to the gym. The morning jog is a good warm up and wake up.
When I go to the gym, I will begin with an ab circut. There will be four rounds of four different exercieses. For each set I will do ten reps. The ab exercises for today are cross body crunches, medicine ball raises, figure eights, and hanging leg raises.
Then I will do my weight training. Today I will do dumbell push presses (3 sets of 10 reps @ 95 pounds). Then I will do back squats ( 3 sets of 10 reps @ 160 pounds). Next will be pull ups (4 sets of 9 reps) and then leg presses (3 sets of 10 reps @ 420 pounds). Next will be bench flys (2 sets of 8 reps @ 35 pounds) and lastly tricep extensions (2 sets of 8 reps @ 30 pounds).
After that I will walk the treadmill for twenty minutes with a speed of 4.1 and an inclince of 15.