This content is protected - Strength Training: Upright Rows - 3 Sets of 5 Reps [100 lbs] Curls - 3 Sets of 5 Reps [100 lbs] - 5 Rounds of Interval Training: Run Time: 20 Minutes 21 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 720 Revolutions Carbs Burned: 71.3 Carbs Calories Burned: 407.4 Calories This content is protected - Strength Training: Incline Bench Press - 3 Sets of 3 Reps [200 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 35 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,601 Revolutions Carbs Burned: 156 Carbs Calories Burned: 892.7 Calories I know it isn't useful in terms of actual muscle building but I do it just to avoid inactivity. My real bench max is around 320 lbs. But, since I don't have a spotter in my house (I usually work out in the basement) I only lift 200 lbs for 3x3. It's more or less like a warm-up as opposed to a legit exercise. Truth be told, I really need to get my ass to a real gym as opposed to working out on my brother's old equipment but between Uni and my internship, can't find teh time. :-(
This content is protected - Strength Training: Shrugs - 3 Sets of 15 Reps [90 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 32 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,600 Revolutions Carbs Burned: 156 Carbs Calories Burned: 892.8 Calories This content is protected - Strength Training: Deadlift - 1 Sets of 3 Reps [260 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 18 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,419 Revolutions Carbs Burned: 140 Carbs Calories Burned: 805.0 Calories
This content is protected - Strength Training: Upright Rows - 3 Sets of 5 Reps [100 lbs] Curls - 3 Sets of 5 Reps [100 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 21 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,525 Revolutions Carbs Burned: 149 Carbs Calories Burned: 856 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 15 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,469 Revolutions Carbs Burned: 144 Carbs Calories Burned: 823.3 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 19 Minutes 12 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 676 Revolutions Carbs Burned: 67.1 Carbs Calories Burned: 383.6 Calories This content is protected - Strength Training: Incline Bench Press - 3 Sets of 3 Reps [200 lbs] - 10 Rounds of Interval Training: Run Time: 40 Minutes 17 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,572 Revolutions Carbs Burned: 153 Carbs Calories Burned: 877.5 Calories
This content is protected - Strength Training: Deadlift - 1 Sets of 5 Reps [250 lbs] - 5 Rounds of Interval Training: Run Time: 22 Minutes 38 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 718 Revolutions Carbs Burned: 70.9 Carbs Calories Burned: 46.4 Calories This content is protected - Strength Training: Upright Rows - 3 Sets of 5 Reps [100 lbs] Curls - 3 Sets of 5 Reps [100 lbs] - 5 Rounds of Interval Training: Run Time: 20 Minutes 18 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 670 Revolutions Carbs Burned: 67.2 Carbs Calories Burned: 384 Calories
This content is protected - 5 Rounds of Interval Training: Run Time: 22 Minutes 51 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 800 Revolutions Carbs Burned: 79.4 Carbs Calories Burned: 453.9 Calories I've been working out on and off for the past month or two. I kept a small log in my cell phone and will post it up later once I get the chance. Between starting at my internship and consecutively working a side-job, I haven't had much time to work out as much as I would've liked to. EDIT: Here's some of my other workouts from the past couple months:
With regards towards your strength training how comes you don't do any pull ups or bent over rows,squats?
This content is protected - 5 Rounds of Interval Training: Run Time: 22 Minutes 33 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 730 Revolutions Carbs Burned: 72.4 Carbs Calories Burned: 413.8 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 17 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,450 Revolutions Carbs Burned: 143 Carbs Calories Burned: 819.4 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 40 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 716 Revolutions Carbs Burned: 71.2 Carbs Calories Burned: 407.1 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 11 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 719 Revolutions Carbs Burned: 71.2 Carbs Calories Burned: 407.1 Calories
I used to do them as warmups for in my Muay Thai classes. Unfortunately, the gym closed down last year and I haven't joined a new one (the only other legit gym in my state is a good 2 hrs away). Plus, with college/internship/part time job, I haven't been working out as diligently as I should. Hopefully, that'll change in the next couple weeks as my schedule starts to open up.
Spoke with a new Muay Thai dojo. Hopefully will have a trial class this week. In the meantime: This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 17 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,415 Revolutions Carbs Burned: 140 Carbs Calories Burned: 803.6 Calories
This content is protected - 10 Rounds of Interval Training: Run Time: 41 Minutes 10 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,346 Revolutions Carbs Burned: 135 Carbs Calories Burned: 774.6 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 48 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,401 Revolutions Carbs Burned: 139 Carbs Calories Burned: 798.4 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 30 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,315 Revolutions Carbs Burned: 132 Carbs Calories Burned: 756.8 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 41 Minutes 09 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,401 Revolutions Carbs Burned: 139 Carbs Calories Burned: 798.7 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 12 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,350 Revolutions Carbs Burned: 135 Carbs Calories Burned: 772.3 Calories
This content is protected - 5 Rounds of Interval Training: Run Time: 23 Minutes 49 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 841 Revolutions Carbs Burned: 83.3 Carbs Calories Burned: 476.5 Calories This content is protected - 10 Rounds of Interval Training: Run Time: 40 Minutes 27 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 1,520 Revolutions Carbs Burned: 149 Carbs Calories Burned: 853.2 Calories This content is protected - Strength Training: Curls - 5 Sets of 10 Reps [45 lbs] This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 12 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 738 Revolutions Carbs Burned: 72.8 Carbs Calories Burned: 416.0 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 13 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 701 Revolutions Carbs Burned: 69.6 Carbs Calories Burned: 397.9 Calories Note: Sprained my back helping my friend move into a new apartment. Just got better today. Will start hitting the gym again tomorrow.
This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 20 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 700 Revolutions Carbs Burned: 69.6 Carbs Calories Burned: 398.1 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 16 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 645 Revolutions Carbs Burned: 65.3 Carbs Calories Burned: 373.3 Calories This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 46 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 719 Revolutions Carbs Burned: 71.5 Carbs Calories Burned: 408.7 Calories This content is protected - Strength Training: Upright Rows - 5 Sets of 10 Reps Curls - 5 Sets of 10 Reps - 5 Rounds of Interval Training: Run Time: 20 Minutes 11 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 675 Revolutions Carbs Burned: 67.5 Carbs Calories Burned: 386.1 Calories This content is protected - Strength Training: Shrugs - 2 Sets of 50 Reps - 5 Rounds of Interval Training: Run Time: 20 Minutes 14 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 705 Revolutions Carbs Burned: 70.1 Carbs Calories Burned: 400.6 Calories This content is protected - Strength Training: Leg Raises - 5 Sets of 10 Reps [100 lbs] - 5 Rounds of Interval Training: Run Time: 20 Minutes 51 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 700 Revolutions Carbs Burned: 70.1 Carbs Calories Burned: 400.7 Calories This content is protected This content is protected - 5 Rounds of Interval Training: Run Time: 20 Minutes 17 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 721 Revolutions Carbs Burned: 71.3 Carbs Calories Burned: 408.1 Calories
This content is protected - Strength Training: Leg Raises - 3 Sets of 15 Reps [125 lbs] Deadlifts - 1 Sets of 5 Reps [255 lbs] - 3 Rounds of Interval Training: Run Time: 9 Minutes 18 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 325 Revolutions Carbs Burned: 32.3 Carbs Calories Burned: 184.7 Calories
This content is protected Morning Workout: - Strength Training: Incline Bench Press - 3 Sets of 5 Reps [205 lbs] Curls - 3 Sets of 15 Reps [45 lbs] - 5 Rounds of Interval Training: Run Time: 20 Minutes 22 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 695 Revolutions Carbs Burned: 69.1 Carbs Calories Burned: 395.3 Calories Evening Workout: - Strength Training: Olympic Bar Core Rotations - 3 Sets of 10 Reps [135 lbs] Olympic Bar Push Punches - 2 Sets of 5 Reps [90 lbs] - 5 Rounds of Interval Training: Run Time: 20 Minutes 20 Seconds Inclination: 30 Degrees Resistance: Maximum (Level 15) Revolutions: 750 Revolutions Carbs Burned: 73.9 Carbs Calories Burned: 422.3 Calories
