Monday, April 8, 2013

DAY 8 - Elliptical/Chest/Calves/Stairs/Treadmill

Weight 202
15.2% BF

I'm just going to take Dex's advice and shoot for 2 hours of cardio a day.
Treat this like my job and it will become it.


Elliptical 30 min - 400 cal

Flat Press 135 x 20 // 185 x 20
225 x 20 (Rest/Pause)

Standing Calf 250x 20/20/20

Incline Hammer Machine 45's x 20
70's x 20/20

Leg press 1 leg calf 6 Plates x 20/20/20

Decline Press x20
Russian Heels 30 sec

Push-ups x 20/20/20
Seated Calves x 20/20/20

30 min / 145 Floor
20 minutes of 1 min intervals (Max/Min)
RUN!!!!!!

2 min break

30 min TREADMILL
1/4 mile run
Walk incline till 10 min
Repeat Twice
Last 5 min run out increasing speed as you go!

Night weight 200 lb