Nov 23
Sat the 22nd
10 min warmup
Incline Barbell 95×20 115×15 145×15 185×6 205×6 225×6 245×5
Flat Dumbbell 60×15 75×15 90×10 100×7
Pec Dec Flyes 70×20 100×15 110×15 120×12
Cable press 110×15 140×15 180×15 200(whole stack)x12
Rope Ext overhead 60×12 60×12 60×12 60×12
DB Kickbacks Dropsets 20,15,10 x 10 each (x3)
20 min elliptical
Sunday 23rd
Cardio
15 min elliptical
15min Run/stair machine
15 min stair stepper
15 min bike
Band and medicine ball core/plyos
Heart rate monitar said 1 hr 28 min avg hr 168, cals burned 1098
