I was sore this morning from the past few days of doubles but I pushed through! It is hard to believe that MTC is almost over! It has been a wonderful program which has improved my overall strength and plyometric drills. Today’s workout was a short one – compared to other days. No runs or sprints, just good hard lifting with core work!
Making The Cut Day Day 29 – Chest, Shoulders, Tris and Legs.
- Dumbbell chest presses on balance ball – 30 reps with 25 lb. dumbbells
- Dumbbell flys on balance ball – 20 reps with 25 lb. dumbbells – PR!
- Deep squats – 100 reps non stop
- Jump squats – 50 reps
- Jumping jacks 4 sets – 1 min each
- Dips – 60 reps
- One leg squats – 10 each leg – 20 reps with hold til fatigue
- Walking lunges with squat combo – til fatigue
- Lunge with lateral shoulder raises – 20 reps with 11 lb dumbbells
- Sumo squat with tricep extension – 20 reps with 17 lb dumbbell
- Tricep kickbacks – 40 reps with 17 lb dumbbell – PR!
- Push up work – 30 close grip
- Core work – Pike crunch – 20 reps
- Bicycle crunch – 100 reps
- Oblique – 30 reps
- Chair pose – 1 min
- Extended plank – 1 min
- Side planks – 1 min each side
- Mountain climbers – 1 min
Total Time – 54 mins
Calories Burned – 442
HR – Avg – 69% Zone 2, Max- 86% Zone 4
Pushups – 30 Close Grip
Crunches – 150
Caloric Deficit – 500
Fitness Note – One more day until MTC is over!! Chest and Tricep workouts were great today – reached a few PR’s! Ready for tomorrow – my final day!