Ab Class - 30 Minutes
Bench Step Up: BWTx18x2
45 Degree Hyper: BWTx10x4
Inverted Hamstring Stretch: BWTx18x2
One Armed Neutral DB Press: 25x18x2
DB Preacher Curls: 15x18x2
Hammer Calf Press: 175x18x2
DB External Rotations: 8x18x2
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Actually, the first interval was 1 minute and 45 seconds. This was the week I was gonna try 2 minutes fast and one minute slow, but the first interval put the kibosh on those plans. It was too difficult. Maybe next week, or I'll try to hit the mark on at least one of the intervals.
I weighed in at a hair under 224 on Sunday. The waist is getting smaller, the legs are getting leaner but harder, and I'm getting stronger in all my lifts, so about the only fine tuning besides keeping an eye on my diet is maybe making sure I'm not doing too much. After all, I won't be in Africa forever, so what I do here I must be able to do at home.