Day 5 Chest, Back, Abs!!
Tonights workout was a lot of fun, I love doing cleans, especially when you do them one right after another, traditionally 15 reps is an insanely large amount of reps but for this workout they are used in the fat burning workout so I just used the bar. Anywho, I split up my cardio cause last time I did the sprints I was barely making them at the end of the workout. This time I did 15mins in the beginning and the remaining 20mins at the end and it worked out perfect. Got my heart rate up perfect for the workout and then got done in enough time for meal #6 immediately afterward! Oh and I tried out this ab machine at the gym I"ve been wanting to, its this deal where you actually get to throw med balls into this basket and they come back to you as you come back all the way up, I kept my arms extended and felt the stretch at the bottom and came up tightening the abs and breathing out, kicked my ass!! yaya
Cardio: 1 min sprints at 8.0mph @ 2.0 incline 2min @ 3.0, repeat for 15 min
Giant Set 1 (4 sets of 15)
Power C’s (Men’s Bar)
Incline Cable Flyes 25lbs
Undergrip Barbell Rows 65lbs
Incline One Arm Dumbell Rows 17.5, 17.5, 20, 20lbs each arm
Giant Set 2 (4 sets of 15)
Decline Cable Flyes 20lbs
Machine Chest Press 70lbs
Wide Grip Assisted Pull Ups 90lbs assist
Decline Dumbell Pullovers (with 30lb dumbell)
Giant Set 3 (4 sets of 20)
Leg Raises
Crunch with twist on exercise ball
Crunches on exercise ball
Hyperextensions
Giant Set 4 (4 sets of 20)
Russian Twists
Incline Leg Raises
Ab throwing thingy!
Cardio: Walking at incline 18-21 for 20mins (awesome treadmill)
