Saturday workout BLAST

Alright, today's workout was sick. Had to post it. No frills, just a fucking hard workout

You will move between the treadmill and the free weights and cables
Treadmill: 10 mins
2 min warmup: 4.0-6.0
minute 3: incline 5/speed 5.0
minute 4: incline 6/speed 6
minute 5: incline 7/speed 7
minute 6: incline 4/speed 4
minute 7-10: incline 2/speed 6.5-7.5

(make sure to finish a mile + in the 10min time)

Cable circuit: 3 sets of 20 reps, increase weight each set.
Tricep rope push down
Rear delt face pulls w/rope
bent over stiff arm lat pulldown
**50 mountain climbers end each set**

Treadmill: 10 mins: this is a sprint/recover set. Incline set to 5%
minute 1: slow jog @5.0
minutes 2-10: alternate 45sec sprint @8.0+, recover at 4.0 45 sec
end with 45 sec recovery walk and 0% incline

Weight circuit: 3 sets of 12,15,20 reps. Start with heaviest dumbbells, decrease each set. Bicep 21's remain 21 reps though
Seated lateral raises
Barbell Bicep 21's
Standing shoulder press

Treadmill: 1.5 miles as fast as possible
my time: 11:48
1 minute cooldown

Studio: 3 sets 12 reps
Medicine ball burpee
Hold medicine ball and do squat jumps
plyo pushups
feet on towel, hands on floor--crunch knees in between arms

DONE. Contest mode is on, and I'm still killing it! continually ramping up the pace and pushing my limits, despite the cuts in my diet!

Next time you get on the old faithful treadmill, hike up the incline ... guarantee you your "jog" will get you better results.

Tomorrow I FINALLY have my coveted day off. And oh boy am I ready. Just need to do LOTS of foam rolling....as usual.

Much love.