I thought last night was a really good workout. Chest and arms felt REALLY pumped. It's amazing sometimes. I am continuing to really work on form and because of that, some of the weight I am using has gone down. I know this, but it's still kind of a bummer sometime. I know if I keep pumping, it will get back up there. :| I'm really digging the free weights (especially the dumb bells).

I think I have figured out how to alternate and balance my cardio/lifting:

Mon: LIFT / Max. Intervals (33 mins)
Tue: Incremental Intervals (50-60 mins)
Wed: LIFT / Max. Intervals (33 mins)
Thr: Incremental Intervals (50-60 mins)
Fri: OFF DAY
Sat: LIFT / Max. Intervals (33 mins)
Sun: Incremental Intervals (50-60 mins)

Last Thursday I was nearly dead when I did cardio at lunch, so I will have to see how it goes today. By alternating the kinds of intervals, I am hoping to have enough juice today to do it. I am a bit sore though.

FREE TRAINERS LIFTING ROUTINE
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Standing Cable Crossovers: 12x90,6x110,5x110,4x100
Flat Bench Dumbbell Fly: 12x40,6x40,5x45,4x50
Machine Flat Bench Presses: 9x180,6x150,5x140,4x140
Standing Barbell Curl: 10x50,10x50,9x60,8x60
Machine Bicep Curls: 10x105,10x80,10x85,4x105
Hanging Leg Raises: 25,25,25
Hanging Leg Tucks: 25,25,25
Twisting Crunches: 25,25,25
Chin Ups: 5


I up-ed the intervals by .1 mph. This worked out to running an 8:50 minute mile (6.8 mph). Thats something I never thought I would say. *ROFL*

Cardio 33 Mins (3.40 Miles in 30:00)
====================================
3:45 @ 5.7 mph, 1:30 @ 8.7 mph
3:30 @ 5.8 mph, 1:30 @ 8.8 mph
3:30 @ 5.9 mph, 1:30 @ 8.9 mph
3:30 @ 6.0 mph, 1:30 @ 9.0 mph
3:30 @ 6.1 mph, 1:30 @ 9.1 mph
3:30 @ 6.2 mph, 1:30 @ 9.2 mph
2:45 @ 3.5 mph

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