Training
HIIT Cardio:
a. 4 min easy
b. 12 x 40 sec effort/20 sec easy
c. 4 min easy
Gym - Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 8, 7, 6, 5
2. Lateral Raises 4 x 15, 12, 10, 8
Superset B -
3. Seated BB Military Press 4 x 6, 5, 4, 3
4. Hammer Raises 4 x 12, 10, 8, 6
Triset -
5. Clean and Press 4 x 10
6. Single-Arm Lateral Raises 4 x 10 per arm
7. Seated Rear Raises 4 x 10
Post-Weights Cardio 20 min.
Stretch 20 min.
HIIT Cardio:
a. 4 min easy
b. 12 x 40 sec effort/20 sec easy
c. 4 min easy
Gym - Shoulders (30 sec recovery between supersets/trisets):
Superset A -
1. Behind-the-neck BB Military Press 4 x 8, 7, 6, 5
2. Lateral Raises 4 x 15, 12, 10, 8
Superset B -
3. Seated BB Military Press 4 x 6, 5, 4, 3
4. Hammer Raises 4 x 12, 10, 8, 6
Triset -
5. Clean and Press 4 x 10
6. Single-Arm Lateral Raises 4 x 10 per arm
7. Seated Rear Raises 4 x 10
Post-Weights Cardio 20 min.
Stretch 20 min.
Comments
Sleep - Time and Quality: Need to change my sleeping schedule.
Stress: Unbelievable!
Endurance: Great.
Strength: Added 5 pounds to my main lifts from last week.
Quality of Training: HIIT was good - but really need to start running on the indoor track again . . . Resistance training hurt, but dug my heels in and gritted my teeth and kept going . . .
Body Composition and Look: Still sitting at 10% bodyfat.
