JUST ABOUT TO KICK MY ARSE WITH ANOTHER HIGH INTENSITY WORKOUT

I'm off to thrash myself for the good of mankind. This is the following workout I plan to do, I'll let you know the results, if I make it back....


Bike level 10 interval mode - 10 minutes


Dips 4 x 12


Cable cross overs 4 x 12
Barbell clean & press 4 x 12
(alternate)


Reverse barbell curls 4 x 12 (with Olympic bar)
DB hammer curls 4 x 12 (15kg)
(alternate)


Superman plank 1 x 12
Side plank 1 x12
(alternate)
Plank 60secs


Bike 5min level 8


Result:
Abs started cramping as I murdered them the day before and they hadn't recovered.
Calories 521
Time 45 minutes
Ave HR 123bpm
Max HR 147bpm
Fat percentage of calories 28%

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