day 6

Tabata spin bike – Heart rate168 beats per min

Baseline workout-

500m row

40 air squats

30 sit ups

20 push ups (knees)

10 pull ups (green band)

It took me 6 minutes and 32 seconds to complete the baseline workout. It was very tough to complete the pull ups right after the push ups. My arms were burning.

Strength-

push press; 10 reps @ 50% = 25lbs

10 reps @ 50% = 25lbs

5 reps @ 60% = 30lbs

5 reps @ 70% = 35lbs

5 reps @ 75% = 40lbs

Overhead tricep extension- 72lbs

Tricep push down- 132lbs

Front shoulder fly- 10lbs weights

Flat DB fly- 10lbs weights

Incline press- 35lbs

The strength training wasn’t too hard today. My arms are still very sore from previous days and by the end of the strength workout they were hurting a lot.

AMRAP in 20 mins-

5 pull ups

10 push ups

15 air squats

I completed almost 18 full sets of this workout. The push-ups really hurt my arms near the last few rounds. My legs are also very sore from the squats. I used the txr band for my pull ups but they were a bit too easy so next time I will use a band instead.