[will-million]

day 3-may 7
abs and calves

cardio
1 hour and 1 minute on treadmill
20 minutes on level 3.7 on incline 5.0
1 minute break
19 minutes on level 3.7 on incline 5.0
2 minute break
17 minutes on level 3.7 on incline 5.0
1 minute on level 6.0 with no incline
30 seconds on level 5.0 with no incline
30 seconds on level 4.9-0 with no incline

abs
RS crunch curcuit(20 crunchs,8 crunches with leg flat,8 double crunches,8 crunches with leg flat, 8 double crunches)
decline twists sets/2 reps/10,10 weight/body weight



calves
seated calf raise sets/3 reps/20,20,20 weight/90,90
standing calf raise sets/3 reps/30,30,15 weight/245,245,360
calf press sets/4 reps/20,12,12, weight/90,180,180

notes
more of a cardio day, but it was still good. I sweated alot and got a nice burn in the abs and calves. I wanted to quit in the long cardio, but i made it through. Note to self, bring i-pod next time. I was probably the most sore i ever been today, because I had a good workout yesterday. My legs were very sore, but my arms even more so. I worked out arms monday and I did some work on my punching bag last night. I worked out legs prior, so i was punching with almost all arms, and now I payed for it today. I feel alot better and have more energy now that I'm back in the gym.