Thursday July 17th 2008 Day 431
HIIT session
arc trainer
5 minute warm up
10 intervals
incline #5
pace resistance 30
sprint resistance 60
Seated Calf Raise
all reps done fast
2plate x 15
4plate x 10
5plate + 10 x 12 (PR)
5plate + 10 x 12 (PR)
5plate + 10 x 11
Standing Calf Raise
280 x 12
440 x 10
610 x 15 (PR)
610 x 12
610 x 10
530 x 10, drop x fail, drop x fail (don't know weights adam was droppin the stack)
Friday July 18th Day 432
HIIT at home
5 minute warm up, slow jump rope
12 15 second intervals; jump rope sprints
paced back and forth between intervals
5 minute fast walk cool down
well jump rope is pretty damn brutal, too difficult to jump rope between sprints...maybe one day lol.
Macros for off/cardio days
275p
200c
70f
2530kcals
HIIT session
arc trainer
5 minute warm up
10 intervals
incline #5
pace resistance 30
sprint resistance 60
Seated Calf Raise
all reps done fast
2plate x 15
4plate x 10
5plate + 10 x 12 (PR)
5plate + 10 x 12 (PR)
5plate + 10 x 11
Standing Calf Raise
280 x 12
440 x 10
610 x 15 (PR)
610 x 12
610 x 10
530 x 10, drop x fail, drop x fail (don't know weights adam was droppin the stack)
Friday July 18th Day 432
HIIT at home
5 minute warm up, slow jump rope
12 15 second intervals; jump rope sprints
paced back and forth between intervals
5 minute fast walk cool down
well jump rope is pretty damn brutal, too difficult to jump rope between sprints...maybe one day lol.
Macros for off/cardio days
275p
200c
70f
2530kcals
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