#backpress

Sunday was a mixed workout of biking and stair master.

Friends wanted to go biking Sunday Morning at 10 am, starting from Whole Foods at Stanyan and Haight.  It's a 20 minute trek for me on bike to get there.  Then we biked through Golden Gate Park, which is about 10 miles round trip.  After that we went to Crepes on Cole for breakfast / brunch. Then I biked up to Laguna Honda Hospital to visit a friend.  And after that biked home.  All totaled, I think that was bout 20 miles on the bike.

I then went to my gym and worked with the Stair Master. I set it to Level 8, for 30 minutes.  This is about 75 steps a minute.  I, though, take 2 steps at a time. This forces my legs to do more work, and as such I burn off more calories plus build muscle.  I, of course, got off the StairMaster completely winded, dripping with swet, and ready to go home. But I didn't stop there!

I then sat down at the Back Press machine, maxed it out at 300 lbs, and did 6 sets of 10 reps.  I then used a Rotary Ab machine where you turn side to side and it works the obliques.  I did 6 sets, 15 reps per side, starting at 50 lbs, 60 lbs and 70 lbs.  And then I did 6 sets of crunchs on the Crunch Machine, with it maxed at 150 lbs.

After that I sat down in the wet sauna for an hour trying to keep my spine straight.  It's a lot of work, and I prefer to slouch when I am breathing hard.  You'd think it' would be easier to keep my spine straight and take more oxygen in.  But no, I pull my shoulders forward, slouch over, hang my head, and try not to fall asleep.

After that I showered, came home, and promptly fell asleep for 1.5 hours. I couldn't wake up after that. A friend too me out for pizza, and it took 3 glasses of Coke to wake me up.  

PS ...