how's this for a workout?
50 minutes of cardio
-1 min @ 3.5 mph
-1 min @ 3 mph w/ 10% grade
-30 sec @ 3 mph
-1 min @ 5.5 mph w/ 2% grade
-30 sec @ 3 mph
-30 sec @ 8 mph
-repeat above 10 times
-5 min @ 2.8 mph w/ 3.5% grade
to start! and then...
-5 sets of chest press
- 12 reps @ 95 lbs
- 10 reps @ 105 lbs
- 8 and 6 reps @ 115 lbs x 2
- 4 reps @ 135 lbs
between each set, a set of 8 pushups, 10lbs forearm roll-up, and 100 reps jump rope
then!
-3 sets of dumbbell flys
- 12 reps @ 20 lbs
- 12 reps @ 25 lbs
- 12 reps @ 30 lbs
with the same as above between each set, except 10 instead of 8
then!
-3 sets of dips on the assistance machine with the same as above.
then!
-100 power ab crunches with a 4 lb. medicine ball, throwing it against the wall, followed by 30 seconds of Plank immediately followed by 30 seconds of Superman Plank (where you are still in Plank, but you push your hands and/or feet further apart as though flying. you are NOT on your stomach). i can only get about an extra 8-10 inches of space, but i saw a picture of a former boxer doing it, and he had his stomach about 2 inches from the ground. nearly full extension. obviously, that's my goal.
2.5 hours in the gym. im beat.
T.L.M.