Friday Workout March 30

Stair master 22 minutes 155 floors (3.01 miles).
     Max rate 130 steps/min. calories 380
Treadmill 3.0 miles  528 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 20 lbs both hands
Dumbbell press 25 lbs both hands 3 sets 10
Seated leg press 165 lb 3 sets 10
Seated Leg extensions weight 135 lb 3 sets 10
Leg Curls 40 lbs 3 sets of 10
Free motion cable punch 60 lb 3 sets 10 each arm
Rear Deltoids Machine 90 lbs 3 sets 10
Pec Deck Fly 105 lbs 3 sets of 10
Lat Pull Down Machine 105 lbs 3 sets 10
Seated Cable Row Machine 75 lbs 3 sets 10
gym-weight-machines

New Resouces for Get Healthy

I have added three new resources to Get Healthy Page and Blog

YouTube Passion 4 Perfection
GYM Exercise Equipment Visual
Guide List of Fitness Tests

 http://www.gimage.net/health.htm

Wednesday March 28

Stair master 20 minutes 133 floors (2.88 miles).
     Max rate 126 steps/min. calories 336
Treadmill 3.2 miles  528 Calories
Dumbbell shoulder lift 10 lbs
Dumbbell 21's 20 lbs both hands
Bench Press 95 lbs 3 sets of 8
Pullups counter weight 105 lb 3 sets 10
Pushup Chair counter weight 105 lb 3 sets 10
Free motion cable punch 60 lb 3 sets 10 each arm
Free motion TRX peck fly 3 sets of 3
Bicep Cable Curl Machine 40 lbs 3 sets 10
Lat Pull Down Machine 105 lbs 3 sets 10
Pec Deck Fly 90 lbs 3 sets of 10
Seated Cable Row Machine 75 lbs 3 sets 10

Tuesday, March 27

step master 2.73 miles in 18 min / 328 calories
tread mill 3.4 miles rate / 4.4 miles per hour / 580 calories
Core 50 sit ups
30 leg lifts
30 pushups on exercise ball legs elevated
strength
150 lbs leg press
105 lbs leg extensions
30 lbs leg curls
105 peck fly's machine 3 sets

Today cardio & Bicep

2.83 miles in 20 min on stair master followed with 3.75 miles on treadmill elevation 15 pace 4.7.
7 min first mile elevation zero
calories 900.
weights bench press 90 lb 3 sets of 10.
bench pull down bar 90 lb 3 sets of 10
bench row 90 lb 3 sets of 10
free motion cable forward pec pull 50 lb 3 sets of 10
machine back tricep 90 lb 3 sets 10
bicep curl 40 lb " 21's " see link to 21's exercise.
http://highlifeworkout.com/2012/03/22/how-to-build-bigger-stronger-biceps-with-21s-video-2/

Updating Get Healthy Web with SF running events

I have added a running event link to Get Healthy along with new Icons to Body Rock TV and home exercises on you tube for those without a gym membership.

see Get healthy at http://gimage.net/health.htm

Bay to Breakers

Anyone interested in going to the Bay to Breakers in May?

Registration - Runners & Walkers

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NOW FOR THE 2012 ZAZZLE BAY TO BREAKERS!

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