Shoulder Press: 12x95,6x100,5x115,4x115
Arnold DB Press: 12x25,6x30,5x30,4x35
T-Bar Row: 12x95,6x110,5x115,4x120
W. Grip Chins: 12x93,6x99,5x111,4x129
BB Preacher: 12x60,6x60,5x60,3x70
DB Hammer Curls: 12x25,6x30,5x30,4x35
Hang Leg Raise: 15,15,15
Incline Crunch: 15,15,15
Bicycle Crunch: 15,15,15

===========================================
-------------- MAX INTERVALS --------------
Cardio 35 Mins (5k in 24:01, 4.18 total)
===========================================
1) 1:40 @ 10.0 mph, 3:20 @ 6.5 mph
2) 1:40 @ 09.6 mph, 3:20 @ 6.6 mph
3) 1:40 @ 09.7 mph, 3:20 @ 6.7 mph
4) 1:40 @ 09.8 mph, 3:20 @ 6.8 mph
5) 1:40 @ 09.9 mph, 3:20 @ 6.9 mph
6) 1:40 @ 10.0 mph, 3:20 @ 7.0 mph
-) 3:00 @ 3.5 mph average

(*) 1.5 MILES IN __11:33__ MINUTES
(*) 3 MILES IN __23:03__ MINUTES
(*) 5 KILOS IN __24:01__ MINUTES
(*) __3.89__ MILES IN 30 MINUTES
(*) __4.18__ MILES IN 35 MINUTES

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