[will-million]

day 4-may 8
chest and shoulders(light/high reps)

chest
flat dumbbell press sets/4 reps/30,25,20,15 weight/35,40,45,50
incline dumbell flye sets/3 reps/15,15,15 weight/45,35,30
pec-deck flye sets/3 reps/12,20,25 weight/205,155,135
cable cross overs sets/3 reps/30,30,30 weight/30,30,30
vertical machine press sets/4 reps/12,14,16, weight/95,80,70

shoulders
overhead dumbbell press sets/4 reps/30,10,8 weight/30,50,40
shoulder press machine sets/3 reps/20,15,12 weight/70,80,80
dumbell lat raise(drop set) sets/2 reps/(15,12,10)(15,10,8) weight/(12,10,8)(12,10,8)

cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
Today was definatly a long and tough workout. I wanted to quit, but I continued to work and try to my best. After the drop sets for the lat raises, I felt like I was going to puke. I fill my water bottle of 591 ml up about 4 times during a workout, and I definatly need it during cardio. Although it is short time, I still find it very hard. Next week I will increase the itme by two minutes. Cardio was the hardest its ever been today, because my whole body was exhausted from previous workouts. Looking forward to sunday(active rest).I havent been eating any fast food or drinking anything other than water and skim milk, and this coming from a guy who used to eat fast food up to 12 times a week on average and drink soda more than water.