Friday- Took day off b/c of foot pain.

Sat- Upper Body & Cardio- Heavy Weights, 6-8 reps


Push Ups - 5/5/6 wide/ 4 wide
Bent Over Barbell Row-40- 8/8/8/6
Seated Cable Row- 15/15/15/15- Used bands no machine
Upright Row- 40lbs-8/7/8/7
Incline DB Curl- 30-7/5/6/5


30 mins- Treadmill


3 min warm up
3-3:30- sprint ~6mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-6mph
6:30-7:30 walk-
7:30-8:00 sprint-6mph
8:00-9:00 walk
9:00-9:30 sprint-6mph
9:30-10:30 walk
10:30-11:00-sprint-6mph
11:00-12:00 walk
12:00-12:30-sprint-6mph
12:30-13:30-walk
13:30-14:00-sprint-7mph
14:00-15:00-walk
15:00-15:30-sprint-6mph
15:30-16:30-walk
16:30-17:00-sprint-6mph
17:00-18:00-walk
18:00-18:30-sprint-6mph
18:30-19:30-walk
19:30-20:00-sprint-6mph
20-30:00 speed walk

Treadmill is vibrating very bad so stayed at 6-6.5mph for sprints.