All rest intervals between 1 and 1.5 minutes, unless otherwise noted.
Started at 3:00 pm.
- Pushups (warm-up set of 25) - Kelly on back: 10, 10, 10, 9, 8, 8, 7, 6
- Decline (3rd week) pushups - 25, 25, 20, 18, 17
- More than 20 minutes or so.
- Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+3 (2 min), 8+5 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
- More than 5 minutes in between (let fore-arms recover)
- Bent-over BB Rows (120 lbs) 8+2, 7+2, 6+2, 6+2, 6+1,
- 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
- Jacks: 60, 30 (Bicycle crunches: 120, 80)
- Good Mornings: 20, 20
- DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
- (Stationary Bike: 20 minutes, 4 miles )
- (DB Wrist Curls (5 lbs ea.): 30, 25)
- (Calf Raises (all single): 25, 20, 15)
- (Jog: roughly 1.4 km (walked a bunch of it))
- (Stretch)
Finished at 4:56 pm approximately
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