“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” Vince Lombardi
All goals reached for the day –
1. Drink at least 128 oz of water – done
2. Cardio – at least 45 mins – done
3. ST – Chest/Core – done
4. Take all supplements and vitamins – done
5. Log all my foods for the day -done
6. Ice knee 3 times – done
7. Stretch/Yoga for at least 20 mins – done
Time – 82:34 mins
Calories burned – 747
AHR -140/73% MHR – 184/96%
Calories consumed – 1,731
Warmup – Bike and Cathe Drill Max followed by 4 circuits of ST and treadmill runs.
ST Chest/Core –
Standard military push up – 20 reps
Spiderman push up – 20 reps
Dive bomber push ups – 20 reps
Treadmill – 10 min run.
DB flys – 3 sets of 15 reps with 11 lb DBs
DB press – 3 sets of 15 reps with 28 lb DBs
Treadmill – 5 min run.
Cross body mountain climbers – 3 sets of 20 reps
Mountain climbers – 3 sets of 20 reps
Treadmill – 5 min run.
Standing oblique crunch – 25 reps on each side
Suitcase crunch – 25 reps
Standard crunch – 25 reps
Ball exchange – 25 reps
Treadmill – 10 min run.
Cool down – 3 min walk on tread followed by stretch.