2.2.09 - Phase 2 Begins!

Today begins the second phase of our four phase "get into competition shape" program and it began with a butt kicking upper body split & progressive incline/speed intervals on the treadmill. I know I felt like crawling out of there - in a good way.

10 minute elliptical

Each pair is done as a superset, no rest between exercises.

EXERCISE	SET 1 – reps/wt	SET 2 – reps/wt	SET 3 – reps/wt
Dumbbell chest press	15/50	12/70	10/80
Dumbbell fly	15/50	12/70	10/80
Upright row (cable)	12/75	10/80	8/85
Lawnmower	12/25 each side	10/35 each side	8/40 each side
Dumbbell pull-over	15/25	15/35	12/40
Assisted pull-up or inverted row	3	10	10
3 way pushups – incline, decline, flat	12-12-12	12-12-12	12-12-12
Seated back fly	12/20	12/20	12/20
Biceps curl	15/15 each side	12/20 each side	8/25 each side
Triceps extension	15/25	15/30	12/40

Ab Exercises	Set 1	Set 2
Crunchy Frog	15	15
Russian Twist	20/10	20/10
Crossed leg or wide leg sit up	16	16

PROGRESSIVE CARDIO
2 minutes	1% incline, 4.0 mph
1 minute	1% incline, 5.0
2 minutes	2% incline, 4.0 mph
1 minute	2% incline, 5.0
2 minutes	3% incline, 4.0 mph
1 minute	3% incline, 5.0
2 minutes	4% incline, 4.0 mph
1 minute	4% incline, 5.0
2 minutes	5% incline, 4.0 mph
1 minute	5% incline, 5.0
2 minutes	6% incline, 4.0 mph
1 minute	6% incline, 5.0
2 minutes	7% incline, 4.0 mph
1 minute 5 minutes – backwards 4 minutes, forward	7% incline, 5.0 15% incline, 3.0 mph 3% incline, 4.0 mph

I just didn't have it in me to run faster on the intervals - the weight workout had me feeling pretty darn spent.

Stretch.

Total workout time: 90 minutes.

10 elliptical. 40 circuit. 30 treadmill. 10 abs & stretch.