TweetToday's workout was a 5 miles walk as a warm up followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. The slowest set was 1'13", the fastest 58".

Cool down: 250 abs

Tweet20 minutes circuit workout (light weights for max reps)

1 - Bench press (Smith Machine) 60 reps at 60lbs
2 - Horizontal leg press 56 reps at 165 lbs
3 - 41 assisted pull ups
4 - Bike 3 minutes
5 - Shoulder press 45 reps at 45lbs
6 - 77 lunges each leg
7 - Biceps curls 40 reps at 15lbs
8 - Bike 3 min
9 - Triceps extensions 53 reps at 26lbs
10- Leg extensions 68 reps at 44lbs
11- Leg curls 51 reps at 33lbs
12- 146 sit ups (2 min)
13- 106 oblique crunches (2 min)
14- Stretch

TweetBrisk walk 4 miles
10' arm bicycle (level 3)

15 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 1'3", fastest 59".

Cool down: 250 abs and stretch

Tweet4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.

I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).

Tweet5 min treadmill followed by Tabata intervals (20 sec of work followed by 10 sec of rest, repeated 8 times).

Squats (17,17,18,19,20,19,19,18)
Bike
Sit ups (23,23,25,25,24,23,24,23)
Pull ups (12,12,12,12,12,12,12,12)
Push ups (18,18,18,18,18,16,16,16)

TweetI took it easy today
30 min HIIT cardio:

10 min treadmill
10 min elliptical
10 min arm bicycle

250 abs

Tweet10 min treadmill

Shoulder press
22x15
33x12
44x12
66x10

Triceps pressdowns (V Bar)
50x15
60x15
65x10
70x10

Lateral raises (machine)
22x10
33x12
39x10
44x20

Triceps extensions (rope)
50x15
55x15
60x10
65x10

Rear delts flys (machine)
22x12
24x12
26x10
33x8

Reverse triceps
55x15
60x15
65x12
70x10

Shrugs
18x15
22x12
24x10
31x10

Dips
4 sets of 20 reps

Frontal raises
18x10
22x10
24x8
26x8

TweetTabata intervals

Warm up 5 min sit bike

followed by

- Pull ups
- Bike
- Sit ups
- Push ups
- Clean & Press

Cool down 5 min bike and stretch

Tweet10 min treadmill followed by Tabata Intervals (as usual 20 sec of work followed by 10 sec of rest, repeated 8 times)

Pull ups (10 each time)
Push ups (20/21/22/22/22/22/20/20)
Squats (19/20/22/22/23/24/23/24)
Sit ups (24/24/25/27/27/29/27/27)

Cool down, stretch

Tweet30 min treadmill followed by

100 squats
100 push ups
100 dips
200 abs