Weights:
smith machine military press
15/18
8-8-6
seated lateral raise-machine
30/32
8-8-6
upright row-bar
20/30
8-8-6
lying hamstring curl-machine
50/60
8-8-6
ball roll ins
14-14-14
bridge butt lift with ball
14-14-14
ball roll ins
14-14-14
Cardio-40 mins
Treadmill Intervals
min/speed
5/6
1/4
4/6.5
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
3/7
1/5
2/7.5
1/5
1/8
1/5
5/6
4/4
Avg Hrt
158
Comments: Felt good, last 10 minutes were the hardest.
Diet
1500 cal
Weight
138
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