Wednesday, July 8, 2015 - Lower Back and Abs
A.M. - Weights
Deadlifts - 12/10/8/124 - #{230, 250, 270, 230}
Full Crunch Machine - 20/16/12/Failure
4 - #{80, 90, 100, 80-70-60-40}
Dumbbell Romanian Deadlift- 15/12/10/15
4 - #{90, 100, 110, 90}
Ab Coaster (Weighted Knee Lifts) - 10/10/10/Failure (front, left, and right each set)
4 - #{25}
Back Extension - 15/12/10/15
4 - #{130, 150, 170, 130}
Core Rotation Machine - 10/10/10/10 (left and right)
4 - #{60, 70, 80, 60}
Side Crunch and Back Raise - 10/10/10/10 (left, right, and back each set)
4 - #{Bodyweight}
Est. Calories ~ 575
A.M. - Cardio
Elliptical - 20 minutes, 17 resistance
Est. Calories ~ 370
Treadmill - 30 minutes, 3.6 mph / 15.0 incline
Est. Calories ~ 440
P.M. - Cardio
Treadmill - 60 minutes, 3.5 mph / 14.0 incline
Est. Calories ~ 890
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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