Changes

To see changes, I like to be consistently switch up my cardio. The next two weeks I'll be on the elliptical. Every two weeks I switch it up. 

Today's workout:

Flat bench press:

Set1: 40 lbs 20 reps

Set2: 40 lbs 8 reps 10 sec pause 8 reps 

Set3-5: 50 lbs 8 reps 10 sec pause 8 reps

Incline smith machine chest press:

35 lbs 12 reps

Repeat 5 X's 

Cable cross over:

30 lbs 15 reps

Repeat 5 X's

Single arm dumbbell tricep cross over:

12.5 lbs 10 reps

Skull crusher:

30 lbs 12 reps

Repeat 5 X's

Tricep cable push down:

Set1-2: 

30 lbs 20 reps

Set3-5:

20 lbs 25 reps

Cardio:

40 mins elliptical 

1 min slow/1 mins high intensity