Thursday - Total body plus cardio

This morning I joined Brian for a nice little 2.25 mi jog around the neighborhood. It was great because it was is first run post injury, so I was just chillin....as chilled as you can get with your ahr @ 153.

This afternoon, I met Amy at the gym for my 60 minutes of torcher. She tries to kill me in 30 minutes, I could not IMAGINE what she was going to do to me on a double session. As luck would have it, she decided to let me live. The only thing I really had problems with were the lunges with oblique twist - as I had just finished the chest/bicep circuit and holding that ball in front sent fire though my chest and arms. I couldn't do it all the way down and back without shaking it out half way and pulling the ball in on the way back. So the circuit is below. I am going to try to do the lower half again on Sunday so I can do each group twice a week :)

2 sets of each superset:

bosu pushups - nw - 15 reps
flat bench flies - 12# - 15 reps
curl bar curls - nw - 15 reps

lunges w/ medicine ball oblique twist - 8# - across the floor, maybe 12 down, 12 back alternate legs
leg press - nw - 15 reps
skull crushers - 15# - 15 reps

cable abductors and adductors on bosu - #3 - 15 each side, each leg
20 Jacks between sets

cable lat pulldowns - #3 (I think) - 15 reps- took me forever to learn to keep my wrist straight
lateral raises - 8# 20 reps of alternating arms

cable row - #3 (?) - 15 reps
calf raises - nw - 1 minute

3 sets for core work:
reverse crunches with ball - 15 reps
crunch with ball - 15 reps

only 1 set of these things:
I dont know what these are called ... on all fours, lift right arm & left leg, curl them into a crunch, touch elbow to knee - repeat other side... 1 set, 10 reps on each side.

25 minutes: 250 cals: mhr 167/ ? ahr 153/ ?

58 minutes: 362 cals: mhr 163/88% ahr 128/69%

total cals: 612

total time 83 mins