Posted on by Mark Linton

Workout Log

Here is my workout for today at the MBNA Fitness Center.

  1. 5 minute warm-up on the treadmill at 4.5 mph
  2. 8 repetitions at 125 pounds on the Nautilus Nitro Compound Row
  3. 9 repetitions at 60 pounds on the Nautilus Nitro Overhead Press
  4. 10 repetitions at 75 pounds on the Nautilus Nitro Lateral Raise
  5. 9 repetitions at 125 pounds on the Nautilus Nitro Lower Back
  6. 12³ repetitions at 80 pounds on the Nautilus Nitro Abdominal
  7. 12¹ repetitions at 55 pounds on the Nautilus Nitro Biceps Curl
  8. 9 repetitions at 5 on the Hoist Prone Leg Curl
  9. 8 repetitions at 95 pounds on the Nautilus Nitro Leg Extension
  10. 12¹ repetitions at 240 pounds on the Nautilus Nitro Leg Press
  11. 12³ repetitions at 80 pounds on the Nautilus Nitro Super Pullover
  12. 12³ repetitions at 120 pounds on the Nautilus Combo Lat Pulldown
  13. 8 repetitions at 70 pounds on the Nautilus Nitro Vertical Chest
  14. 8 repetitions at 65 pounds on the Nautilus Nitro Incline Press
  15. 12³ repetitions at 80 pounds on the Nautilus Nitro Seated Dip
  16. 12³ repetitions at 95 pounds on the Nautilus Nitro Adductor
  17. 12 repetitions at 185 pounds on the Nautilus Nitro Abductor
  18. 12 repetitions at 4 on the Hoist Rear Delt
  19. 12³ repetitions at 100 pounds on the Nautilus Nitro Rotary Torso
  20. 8 repetitions at 180 on the Hoist Standing Calf
  21. 5 minute cool-down on the Schwinn Airdyne