Ahh., it was goood!
Today Ashley had me booked for 10:30 a.m. at Nubodys. I drank half a can of Verve when I arrived at about 10:10 and after changing, and getting some water in my bottle, I made my way (almost by habit now) to the treadmill.
My starting heart rate was awesome today .. a low 99 bpm compared to the stressful days of last week. This vacation is nice (maybe I should just forget about work :~)). I pressed the quick start button, got the speed to 3.0 and after a couple of minutes up to 3.5. That got things pumping! Got the rate to 140-145 bpm.. felt great! After a good 15 minutes, I pressed the cool down button (3 minutes) and Ashley arrived beside the treadmill just as the belt stopped. As is common these days I wiped down the machine before we headed off.
First exercise, three sets of 12 chest flys followed by 12 deltoid flys. They are great for the upper back and chest. I am not sure what weight she had me set at, but it burned on the last set - that's what she aims for.
We made our way to a central area where there is quite a length of space to walk. Walking lunges this time. I did a 3 sets of 10-12 lunges followed by 12 squats. Wow!! I felt that in my legs, front and back.
That was 30 minutes but she advised that I get 15 minutes of cardio in. So, back to the treadmill and 3.0 for 15 minutes. I stretched out my back and hamstrings and quads.
That was one really good hour of working out. I washed up, changed and headed home. But before I left I finished off that can of Verve. It feels good to eat, drink and exercise sensibly.
Hope your routines are getting easier.
ReFocus! Stay fit!
Bye for now
Paul
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