Day 9 - Sprints/Back/Cardio

AM Cardio - 250 cal

Decided to try to hang with Big Ben again!
This dude is a monster on the cardio.
230 lb and he still smoked me on this...
But burned 250 cal in roughly 15 min!!!

Treadmill Speed 8 - 1/4 mile
8.5 - 1/4 mile
9 - till 0.9
10 till 1 mile


PM - Workout 500 Cal

Pull downs 20/20/20
Cable Tri Ext 80 x 20/20/20

Bent Rows 2 plates x 15/15/15
Cable 1 Arm Ext 50 x 20/20/20

Low Cable Rows
BoSU Close Grip Push-ups/Dip Machine/

Pullovers x 20/20/20
Dips x 20/20/20


PM Cardio
Elliptical 30 min
Ramp up to 180 HR > Rest 2:00 REPEAT

Treadmill 30 min
Incline 15
Speed 3
840 cal