I figured I'd post up my last two workouts, even though the diet hasn't started yet, these should be some good baseline numbers to go off of.
Monday:
20 min treadmill
Resistance factors:
Speed: 2.5 - 3.5mph
Weight: 50lb weighted vest
Incline: 3.5 - 4.5% grade
Started at 2.5mph, and a 3.5% grade for 7 minutes. I then increased to 3.5mph, and 4.5% grade for the remaining 13 minutes.
Tuesday:
Swings: 2x5 (single arm 30lb) 3x5 (double 65lb)
ss
floor press: 2x5 30lb, 3x5 65lb
squats: 2x5 60lb, 3x5 130lb
ss
cable pull overs (elastic band) 4x15
Abs: 4x15
ss
High cable rows (elastic band) 4x15
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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.
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