I hit the gym with the hubs for the first time yesterday! He showed me some things to incorporate into my workout that will kick my ass and make me sore, but do wonders for my abs. So, I did a couple at the end of my workout yesterday, and will implement more on Monday. I also tried back extensions on the bench instead of the machine, and it was so much more beneficial, because I had to force my body to use more muscles. I'll definitely be doing that instead of the machine from here on out.
Here's what I did yesterday:
Bike 16 min @ 110 rpm, 1 min sprint @ 140 rpm, 6 mi
Fly 1x15 @ 45, 2x20 @ 25
Chest press 1x15 @ 40, 2x20 @ 20
Triceps extension 1x15 @ 30, 2x20 @ 20
Pulldown 1x15 @ 50, 2x20 @ 30
Row 1x15 @ 50, 1x20 @ 35, 1x20 @ 30
Triceps press 1x15 @ 70, 2x20 @ 35
Run 2 min @ 5 mph
Walk 3 min @ 3.2 mph, .3 mi
Ab curl 1x15 @ 80, 5x20 @ 50
Back extension (bench) 15 reps
Plus all my shoulder work from PT earlier in the day.