Since I was pressed for time today, I tried out a new program that I came up with.  It was simply to do 50 reps of various ST exercises within 30 mins. It was VERY effective!! The key is that you CAN NOT stop! If you need a short break, take 5 or 10 breaths then start again with your reps, but do not stop! It really got my HR up big time and it was all lifting NO cardio and yet my AHR was 77%.  I will definitely be doing this one again when I am short on time! 

Friday Oct. 3rd workout results - 30 min ST - 

Push up combo - all military reps - 

Low bench incline - 50 reps 

Standard - 50 reps 

Two arm tricep pulldowns with 40 lb resistance band - 50 reps 

Two arm laying down tricep extensions - 50 reps with 11 lb DBs 

Bench Dips - 50 reps 

Standing shoulder press - 50 reps with 11 lb DBs 

Two arm front shoulder flys - 50 reps with 11 lb DBs 

Two arm lateral shoulder flys - 50 reps with 11 lb DBs 

Bent-over one arm rows - 50 reps on each arm with 25 lb DBs 

Lat pulldowns alternating close and wide grip with 40 lb resistance band - 50 reps 

Diagonal cross body chops with resistance band - 50 reps on each side 

Two arm bicep curls - 50 reps with 11 lb DBs 

Two arm hammer curls - 50 reps with 11 lb DBs 

Totals for the day - 

Time - 30.05 mins 

Calories burned - 301 

AHR -  148/77% MHR - 182/95%

Push ups - 100 reps 

Totals for the week - MTWTHF

Time - 419 mins 

Calories burned -  3,895

Pushups - 340

Crunches -  300

Daily Intake - 10/3 

Meal 1 - 1/2 cup of oat mixture cooked with 1/2 scoop of Optimum Nutrition protein powder

Meal 2 - 1/2 cup of brown rice grilled with 1 small onion, 1 can of tuna fish, 1/4 cup of pineapple and chili sauce with dried Thai chilis. 2 cups of black tea and 32 oz of water 

Meal 3 - 3.5 oz of Pork grilled with 32 oz of water

Meal 5 - 3.5 oz of Chicken breast grilled with 1 cup of Soba noodles and red curry paste. 

Meal 6 - 1/2 cup of oat mixture cooked with 1/2 scoop of protein powder. 1 apple with 2 tsp of almond butter.