7.10.08 H.I.I.T, Calves, Chest, & Triceps
AM Elliptical H.I.I.T & Calves
-5 minute warm up
-Ten 30 second 100% effort intervals
-Ten 60 second 50% effort intervals in between the 100% intervals
Seated Toe Presses: 225lbs x 20 x 4
Rotary Toe Press: 290lbs x 20 x 4
Single Leg Rotary Toe Press: 100lbs x failure
PM Chest and Triceps Training
Hammer Strength Incline Press: 360lbs x 6 x 2
Supine Dumbbell Press: 130lb’ers x 6 x 2
Supine Hammer Strength Bench (6 second negs): 180lbs x 8 x 2
Fly Machine: 200lbs x 10 x 2
Single Arm Cable Crossovers: 70lbs x failure x 2
Rope Extensions: 140lbs x 10 x 2
Reverse Grip Cable Extensions: 120lbs x failure x 2
As you can tell I just added in some HIIT training which stands for High Intensity Interval Training. The purpose of this style of cardio is not to turn burn a lot of calories over a long duration of time. Rather, it is to increase your basal metabolic rate (BMR) throughout the day for a greater net calories burned. It also helps augment nutrient partitioning pretty much ensuring available dietary carbohydrates will be utilized by skeletal muscle as opposed to being stored for fat.
Typically, sprinting would be the best mode of HIIT training. However, I’m still well above 250lbs and have bad knees from years of soccer, football, and competitive tae kwan do. I’m prone to knee injuries while running or even jogging so performing this on an elliptical machine will suffice as it is practically zero impact. Other modes such as a rowing machine, stationary bike, and even swimming will work too.
For a more in depth discussion explaining the biochemical advantages of HIIT training please read these articles.
Sprinting: The Purest and Most Powerful Physique-Shaper In An Athlete’s Arsenal Part I
Sprinting: The Purest and Most Powerful Physique-Shaper In An Athlete’s Arsenal Part II
