Crosstraining Day!

Today was a crosstraining day.  For me this means working out on the Bowflex machine and also working out on the Schwinn exercise bike.  I do the following workout on the Bowflex:

Bench  Press, 2 sets of 20 at 160 pounds
Narrow Pulldown, 2 sets of 20 at 160 pounds
Leg extension, 2 sets of 20 at 160 pounds
Crossover High Rear Delts, 2 sets of 20 at 120 pounds
Standing Hip extension, 2 sets of 20 at 120 pounds
Low Back extension, 2 sets of 20 at 120 pounds
Tricep PD, 2 sets of 20 at 100 pounds
Biceps, 2 sets of 20 at 110 pounds
Ab's, 3 sets of 20 at 180 pounds

This seems to give me a good overall workout.  I always to the weights before the bike because I seem to get too drained from the bike to have an effective strength workout after.  I also always use the foam roller before and after the bike along with stretching after everything.  Here are a few pictures of what I'm using.

The Bowflex:

 Here a picture of the bike as well:

The foam roller:  It has really helped keep my IT Band working well(will explain in a later post):

  Have a good day everyone - keep running!