7/28 - HIIT
5 minute warm up
10 sprints on the elliptical at level 8
10 minute cool down
7/29 - Back & Hams
Lat Pull Downs - 2 warms/180x10,8,7
Dead Lifts - 2 warms/235x8,245x8,255x8,265x6
DB Rows - 1 warm/70x10x3 sets
Straight Arm Pull Downs - 100x10,9,7
Leg Curls - 2 warms/85x10x3 sets
DB SLDL - 1 warm/ 75x12
DE-STROYED back & ham's today. Workout was done in about 40 minutes. I do have to say the biggest benefit I gained from doing my athletic performance based programs throughout my off season has been my rest intervals. Rest is very minimal (either I go-you go or about 30-45 seconds) and strength has not suffered one bit. Dead's felt good today, back is feeling normal, felt a bit of tightening up on the last set so I cut it at 6, with another 9 months to go no real reason to be stupid and re-aggravate my low back. Word!
Diet has been very consistent, never over my macro's, sometimes under by 1-3 grams.
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