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Barbell Bench Press
- 45 lb x 8 reps 53
- 45 lb x 8 reps 53
- 55 lb x 6 reps 53
- 55 lb x 6 reps 53
- 55 lb x 6 reps (PR) 53
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Body Weight Lunge
- 20 reps 31
- 20 reps 31
- 20 reps 31
- 20 reps (PR) 31
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Dumbbell 2-Arm Triceps Extension
- 20 lb x 10 reps 11
- 25 lb x 8 reps 11
- 25 lb x 8 reps (PR) 11
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Lying Barbell Triceps Extension
- 20 lb x 10 reps 11
- 20 lb x 10 reps 11
- 20 lb x 10 reps 11
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Cable Preacher Curl
- 30 lb x 10 reps 12
- 40 lb x 8 reps 12
- 40 lb x 8 reps (PR) 12
- except I didn't use a preacher bench? it was just curls with the cable bar. don't know why this isn't on here...
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Triceps Pushdown - Rope Attachment
- 55 lb x 10 reps 14
- 55 lb x 10 reps 14
- 55 lb x 10 reps 14
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Tricep Dumbbell Kickback
- 15 lb x 10 reps 28
- 15 lb x 10 reps 28
- 15 lb x 10 reps 28
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Cross Body Hammer Dumbbell Curl
- 15 lb x 8 reps (PR) 21
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Running (Intervals/Sprints)
- 00:03:00 | 0.1 mi | walk 6
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 60 m | sprint 5
- 00:00:30 | 80 m | sprint 5
- 00:00:30 | 80 m | sprint 5
- 00:00:30 | 100 m | sprint 9
- 00:00:30 | 100 m | sprint 9
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:01:00 | 60 m | walk 5
- 00:05:00 | 0.2 mi | jog 20
- Incline walking at beginning and end. Good HIIT workout!
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Foam Rolling
- 00:15:00 35