I would end up taking Twitch’s advice and try out free weights today to see that as an avenue for progress. In addition to that… I would also try to do a warm-up and cool down sprint on the crossramp machines to see if the impact is a little better than just doing all my cardio in the beginning. I also decided to throw in a super-set of squats at the end to try to max out so my legs are throughly beat the hell up.

Warm-up Phase: Crossramp machine

• Duration: 10 minutes + 5 minute cool down
• Crossramp level 6
• Resistance (initial/cooldown) level 8/6
• 157 Calories
• 1.36 miles
• Max heart rate: 165 bpm
• Average: 160bpm

Dumbbell Squats

• 40 lbs (20/side)
• 10 reps
• 3 sets

Dumbbell Lunges

• 30 lbs (15/side)
• 10 reps
• 3 sets

Lateral Cable Pulls

• 40 lbs (20/side)
• 10 reps
• 2 sets

Lateral Cable Pulls, second run

• 20 lbs (10/side)
• 5 reps
• 3 sets

Dumbbell Squats Super-Set

• 25 lbs (12.5/side)
• 5 reps
• 13 sets

Cool down phase: Crossramp Machine

• Duration: 5 minutes + 5 minute cool down
• Crossramp level 10
• Resistance level 1
• 76 calories
• 0.73 miles

Crea-Tech Extreme drink – 300 Calories, 20 grams of creatine
Chocolate Whey Protein and L-Glutamine shake in Silk soy milk (160z) – 400 Calories, 36 grams of protein

Total Caloric Count: 700 Calories