day 1
arms(light/high reps)
triceps
bench dip sets/2 reps/12,12 weight/bodyweight
tricep press down sets/3 reps/15,12,15 weight/35,35,35
-superset-
overhead cable tricep extensions sets/3 reps/12,15,12 weight/35,35,35
incline french press sets/4 reps/30,25,20,12 weight/25,30,35,50
biceps
barbell buddy curl sets/2 reps/55,55 weight/45 lb, 30 lb
one arm cable curls sets/4 reps/20,16,14,12 weight/20,30,30,40
one arm preacher machine curls sets/4 reps/30,15,15, weight/25,30,25
cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm
notes
training went well, and met my expectations. I did the weight-training portion of my workout fairly well, but I could definatly feel the lactic acid build up in my arms, because it has been awhile since I worked out, let alone that many reps. The cardio is what got me. My sweater was soaked and I was breathing heavy after every interval. I definatly wanted to quit more than once, but I kept my goal in mind and stuck through it.