post contest: 4/23

After a great peak week, and a great show, back at it today hitting chest and tri's and HIIT cardio. Weight was a little under 166, and could tell I was still a little water retentive from the show; weight the morning of the show was 163.8, so not far off from where I was on show day. Still have veins in my legs and abs, so conditioning is still pretty much there. Strength in the gym was solid today and got a really good pump. Intensity was up and cardio felt good. Legs were still a tad bit sore, but overall the cardio felt good and hamstrings will be hit tomorrow. Overall a solid session to kick off the short time I have until the Natural Philly. Hoping to bring an equally good package to the stage there as I did at the Beyond Nutrition Natural. Great end to a great contest weekend, and a great start to priming myself to peak for the Philly.

4/23
Chest and Tri's
Slight In Db press: 3 warms, 85's x 6, x 6, x 5
Flat bar press: 2 warms, 185 x 7, x 6, x 6 (drop set, 135 x 9)
Chest dips: 3 sets to failure
In. DB press X reps: 60's x 13, x 11 (drop set, 40's x 7)
Dips with 25 lbs: 3 sets to failure (drop set on each set, 25lb db, then just bodyweight)
Rope pressdown: 50 x 11, 57.5 x 10, x 8 (drop set, 42.5 x 7, 30 x 6)
Reverse pressdown: 50 x 11, x 11 (drop set, 30 x 9, 25 x 8)
HIIT: 5 warm up, 20 sprints, 5 cooldown

4/5 - 4/11

Update since I've been busy with school work, 1st 2 weeks have been tough, but going well. Prep is going really well, and I'm feeling good. Adding in all the changes that have been assigned for today, then will continue with the plan all the way up to show day. Feeling good mostly out of excitement and since yesterday was my high carb day. Normal day today, then tomorrow starts the depletion/peaking process. Workouts have been solid and weight has been holding in and around 161; I've stopped weighing myself so frequently and stopped caring about small fluctuations. The mirror has been the biggest thing for me, and it's been showing nothing but good things. Lines are showing in my glutes and my legs are the best they've ever looked. Looking forward to see what the next week brings, and looking forward to getting on stage and having some fun...and then enjoying some quality food before the next round of prep begins.

4/5

Back and Calves

Lat pulldown palms in: 3 warms, 180 x 6, x 5, x 5 (drop set, 140 x 5, 100 x 5)

DB row: 2 warms, 90 x 8, 95's x 7, x 6

Close row: 1 warm, 160 x 12, x 10, x 10 (emphasized negative and contraction)

Barbell row: 1 warm, 225 x 7, rest pause: 225 x 6, x 3, x 1

Leg press calf raise: 3 warms, 568 x 12, x 11, x 11

HIIT: 5 warms, 15 sprints, 5 cooldown (39 mins total)

4/6

Chest and Tri's

Slight In. DB press: 3 warms, 90's x 6, x 6, x 5

Flat bar press: 2 warms, 205 x 7, x 6, x 5 (drop set, 185 x 4, 135 x 8)

Chest Dips: 3 sets to failure

In. DB press X reps: 65's x 11, x 10

Tricep dip: body weight + 20; 3 sets to failure

Rope pressdown: 52.5 x 11, x 10, 57.5 x 10 (drop set, 42.5 x 8, 30 x 7)

Reverse pressdown: 57.5 x 11, x 10 (drop set, 42.5 x 7, 30 x 7)

43 mins cardio

4/7

Hamstrings

Stiff leg deads: 4 warms, 225 x 8, 245 x 8, 265 x 6 (slow negative, squeeze at top)

Glute hams: x 10, x 8, x 8, x 6

Split squat: 1 warm, 105 x 11, x 11

Good morning: 1 warm, 135 x 11, 155 x 10 (3 count negative)

Abs: Leg raise: x 14, x 13, x 11, x 11

40 mins cardio

4/8

Off Day: 40 mins low intensity cardio

4/9

Delts and Biceps

DB press: 3 warms, 75's x 6, 80's x 5 (drop set, 55's x 6, 40's x 6)

Bar shrug: 2 warms, 225 x 8, 245 x 8 (drop set, 185 x 6, 135 x 6)

Front raise bar (underhand): 70 x 11, x 10, x 10

ss Rear delt raise on bench: 35's x 11, x 11, x 9

Barbell curl: 3 warms, 95 x 6, 105 x 6 (rest pause, x 3, x 2)

Alt DB curl: 1 warm, 40's x 8, 45's x 8, x 6

Conc. Curl: 1 warm, 35 x 11, x 10 (drop set, 25 x 8, 20 x 6)

HIIT: 5 warm, 15 sprints, 5 cool down (39 minutes total)

4/10

Quads and Calves

Squats: 3 warms, 315 x 5, 335 x 5, x 4, x 4 (drop set, 225 x 8 with 2 second pause in bottom)

V-squat: 2 warms, 315 x 6, 335 x 5 (drop set, 210 x 5, 170 x 6)

Leg extension: 1 warm, 250 x 9, 245 x 9, x 9 (drop set, 170 x 5, 110 x 6)

Sissy squat: 3 working, x 12, x 12, x 12 (4 count negative)

Decline Reverse crunch: 1 warm, x 15, x 14, x 13, x 11

40 mins cardio

4/11

Back and Calves

Lat pulldown palms in: 3 warms, 180 x 6, 200 x 6, x 5 (drop set, 140 x 7, 100 x 6)

DB row: 2 warms, 95 x 8, 100 x 6, x 6

Close row: 1 warm, 160 x 12, x 11, 180 x 10 (3 count negatives)

Barbell row: 1 warm, 225 x 8, rest pause: 225 x 7, x 3, x 2

Leg press calf raise: 3 warms, 568 x 12, x 12, 658 x 11

40 mins cardio

3/29 - 4/4

Quick update on the workouts since I've been busy with personal affairs and a busy first week back at Drexel. Weight as of today was 159.8, and at the leanest I've ever been. Started off routine B pretty well today and am really happy with the changes I've seen over the past week or so. Changes to the diet have been factored in, and felt a little more energetic in the gym. Starting to hit that point where exhaustion subsides because of excitement about the show. Feeling good and looking forward to bringing it in a few weeks.

3/29

Quads and low abs

Squats: 3 warms, 315 x 5, 335 x 4, 355 x 2, x 2 (drop set, 225 x 9)

Leg press: 2 warms, 1018 x 9, x 8 (drop set, 568 x 9)

Leg ext. 1 warm, 250 x 10, x 10, 245 x 10 (drop set, 170 x 6, 110 x 7, 70 x 6)

DB step ups: 55's x 10, x 10, x 10

Low abs: decline reverse crunch: 1 warm, x 14, x 13, x 13

42 minutes cardio

3/30

Lat pulldown Wide: 3 warms, 220 x 5, x 5, x 5 (drop set, 170 x 7, 120 x 6)

Bent over row: 2 warms, 230 x 6, 250 x 5, x 3 (drop set, 165 x 7)

1 arm cable row: 1 warm, 80 x 10, x 10, x 8 (drop set, 55 x 6)

Pullover (cable): 1 warm, 70 x 10, 75 x 9 (drop set, 57.5 x 5, 40 x 6)

Calves on leg press: 3 warms, 568 x 13, 658 x 12, x 12

HIIT: 5 warm, 12 intervals over 24 mins, 5 cooldown

3/31

Chest and Tri's

Flat bench: 3 warms, 215 x 5, 220 x 5, x 4, 215 x 4 (drop set, 185 x 4, 135 x 7)

In. DB press: 1 warm, 75's x 8, x 8, x 7 (drop set, 55's x 6)

Slight in. fly machine: 140 x 11, 150 x 9, x 8 (drop set, 110 x 7, 90 x 5)

Uneven push up: 2 sets to failure

Tricep pressdown short bar: 2 warms, 87.5 x 8, x 8, 80 x 8 (drop set, 62.5 x 7, 50 x 7)

Lying extension: 1 warm, 65 x 11, x 10, x 8

1 arm pressdown: 35 x 11, x 10 (forced reps at ends, 3 second negatives)

HIIT: 5 warm, 12 intervals over 24 mins, 5 cool down

4/1

Hamstrings

Deads: 4 warms, 335 x 4, 365 x 3, x 2

Standing leg curl: 2 warms, 90 x 8, 95 x 8, x 7 (drop set, 70 x 6, 50 x 5)

Wide leg press: 1 warm, 708 x 10, x 9 (drop set, 568 x 7)

Stiff leg bar: 1 warm, 240 x 13, x 12 *went higher in the rep range since my lower back felt a bit tight, nothing bad though (drop set, 135 x 10, 3 count negative on drop set)

Abs: Decline reverse crunch: x 14, x 13, x 13, x 10

40 mins cardio

4/2

Delts and biceps

Laterals: 3 warms, 55's x 6, x 6 (drop set, 45's x 7, 40's x 5, 35's x 5, 30's x 4, 25's x 4)

High In. Db press: 1 warm, 75's x 8, x 8, x 8 (drop set, 45's x 7)

Upright row: 100 x 10, x 9, 90 x 10

ss front plate raise: 45 x 11, x 11, x 9

Hammer curl: 2 warms, 65's x 5, x 5 (drop set, 45's x 6, 35's x 5, 30's x 4)

Close grip bar curl: 2 warms, 95 x 9, x 8

1 arm preacher: 35 x 12, x 10 ( forced reps with 3 second negatives to failure)

HIIT: 5 warm, 12 intervals over 24 minutes, 5 cool down

4/3

Calves: 7 sets

40 minutes cardio

Low carb day

4/4

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 5, x 4, 350 x 3 (focused on the negatives; drop set, 225 x 8 with 2 second pause in bottom)

V-squat (similar to hack since we dont have one): 2 warms, 295 x 6, 305 x 6 (drop set, 210 x 6, 150 x 6)

Leg extension: 1 warm, 250 x 9, 240 x 10, x 9 (drop set, 170 x 6, 110 x 6)

Sissy squat: 3 working, x 12, x 11, x 11 (4 count negative)

Decline Reverse crunch: 1 warm, x 15, x 13, x 13, x 12

40 mins cardio

3/24 - 3/28

Bit of catch up here since I've been relaxing after a successful term and spending time with friends and family, while still crushing it at the gym. Workouts have been solid and strength has been very consistent, and hardly any drops throughout the entire contest prep process. At this bodyweight, I've set a few PR's over the course of prep, and am really satisfied with all the progress I've made. Even when strength drops slightly, I still use negatives, drop sets, and rest-pauses to keep the intensity high and the muscle stimulated. Weight is currently sitting at 160.9 as of yesterday, so still slowly coming down, but maintaining size. Noticing small changes every few days, and energy levels are pretty stable. Towards the end of the day they start declining, but I get through it, although some people have said I've seemed out of it later in the evening. But hey, I still do well, and spreading my carbs out a bit more has really helped minimize sluggishness. Legs are probably the best they've ever looked, period lol, and my midsection has never been this good before. Looking back at past contest photos I've already won because I've already beaten my previous best condition by a long shot, so I'm very proud of myself and grateful for everything you've done to help me reach this goal, Joe. That, and looks like I might have striated glutes before all is said and done (one of my own, personal goals lol).

Diet has been easy as I've made sure to flavor and spice up all of my food; doing so has made me realize I would miss my diet the way it is if I weren't able to eat this way haha. And I've learned to be creative with some of my meals. Made a zero carb, zero fat cinnamon roll from egg whites, cinnamon, and vanilla protein powder, and "protein ice cream" from fat free plain greek yogurt, casein, and a dash of raw cocoa, just to name a few of the more interesting ideas. Tastes like I'm cheating, only it's wholesome, quality food that fits me perfectly.

Overall I'm loving where I stand, and looking forward to the next few weeks. But really looking forward to getting on stage, definitely going to have fun, and definitely going to enjoy some good quality food once my run of shows is over.

3/24

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, x 5 (drop set, 180 x 5, 100 x 7)

Bent over row: 2 warms, 225 x 6, 245 x 6, x 4 (drop set, 135 x 10)

1 arm cable row: 1 warm,70 x 10, 80 x 10, x 10 (drop set, 50 x 6)

Pullover (cable): 1 warm, 70 x 11, x 9 (drop set, 52.5 x 6, 40 x 6)

Seated Hammer Strength calf: 3 warms, 150 x 14, x 13, x 11 (rest pause, x 6, x 3)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown

3/25

Chest and Tri's

Flat bar: 3 warms, 215 x 5, x 5, x 3 (drop set, 185 x 4, 135 x 8)

In. DB press: 1 warm, 80's x 8, 75's x 7, x 7

Slight In. Fly machine: 1 warm, 140 x 11, 145 x 10, x 9 (drop set, 115 x 8, 90 x 6)

Uneven push ups: 2 sets to failure

Pressdown (short): 2 warms, 80 x 8, 87.5 x 8, x 8 (drop set, 62.5 x 10)

Lying bar ext.: 1 warm, 60 x 10, x 10, x 9 (slowed down the negatives this time around)

1 arm pressdown: 1 warm, 30 x 11, x 10 (drop set, 20 x 8)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/26

Hamstrings

Deads: 4 warms, 315 x 5, 340 x 4, 365 x 3 (PR at bodyweight)

Lying leg curl: 2 warms, 130 x 8, 140 x 8, x 6 (drop set, 110 x 6, 90 x 6)

Wide leg press: 1 warm, 658 x 10, 708 x 10 (drop set, 478 x 7)

Stiff leg bar: 1 warm, 245 x 10, 260 x 10 (drop set, 135 x 10, 3 count negative on drop set)

Abs: Decline reverse crunch: x 14, x 14, x 12, x 11

40 mins cardio

3/27

Cardio: 40 minutes

Low-carb day

3/28

Delts and Biceps

DB laterals: 3 warms, 55's x 6, x 6, x 5 (drop set, drop 10 lbs each time down to 10's, to failure each set)

High In. Delt press: 1 warm, 75's x 8, x 8, x 7 (3 count negatives; drop set, 50's x 6)

Upright row (wider grip): 90 x 11, x 11, x 10

ss Plate front raise: 45 x 11, x 10, x 10

Hammer curl: 2 warms, 65's x 5, x 4 (drop set, 45's x 6, 35's x 6, 25's x 5, 15's x 6)

Close grip bar curl: 2 warms, 90 x 8, 95 x 8

1 arm preacher curl machine: 1 warm, 35 x 11, x 10 (drop set, 25 x 8)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/19 - 3/23

Finals are done now, made Dean's list again, and looking to crush my final weeks for prep for April 21st. Weight as of today was 161 so I'm definitely still making progress, and my strength has been pretty consistent, down a little bit on some lifts but consistent and stays pretty consistent throughout each workout. Home for a week so plenty of time to relax and just focus on cooking, being creative in the kitchen, and prepping myself for the final push. I feel pretty good, although I feel like that's in part because I know the show's close and see how much I've improved. Later in the day I feel a bit more tired, but nothing that I haven't become accustomed to with prep. Mixing up meals a bit since I can actually enjoy fresh cooked food and cook meals as I eat them instead of bulk cooking (like making pumpkin protein pancakes from egg whites, pure pumpkin, and oats, awesome combo). But overall I'd say I'm right on track. Plan on making sure I stay consistent and focused on my goal, and really working to make as many improvements as possible given what time I have left.

3/19

Chest and Tri's

Flat bar: 3 warms, 225 x 5, x 4, 215 x 4, 205 x 5 (drop set, 135 x 9)

In. DB press: 1 warm, 80's x 8, x 6, 75's x 7

Slight In. Fly machine: 1 warm, 140 x 11, x 11, 145 x 11 (drop set, 95 x 9, 75 x 8)

Uneven push ups: 2 sets to failure

Pressdown (short): 2 warms, 80 x 8, 87.5 x 8, x 7 (drop set, 57.5 x 10)

Lying bar ext.: 1 warm, 60 x 10, 65 x 8, 60 x 9

1 arm pressdown: 1 warm, 35 x 10, x 10 (drop set, 20 x 9)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/20

Hamstrings

Deads: 4 warms, 315 x 5, 335 x 5, 360 x 3 (rest, 10 breaths, x 2; drop set, 225 x 7)

Standing leg curl (single leg): 2 warms, 90 x 9, 95 x 8, x 6

Wide leg press: 1 warm, 658 x 10, x 10 (drop set, 478 x 9)

Stiff leg bar: 1 warm, 245 x 10, 260 x 9 (drop set, 135 x 10)

Abs: Roman chair: x 14, x 13, x 13, x 11

40 mins cardio

3/21

Cardio: HIIT (34 minutes total with 12 intervals (1 every 2 minutes) and 5 minute warm and cooldown)

Calves: 6 sets

Low-carb day

3/22

Delts and Biceps

DB laterals: 3 warms, 55's x 6 (drop, 35's x 6), x 6 (drop set, ran the rack to failure each drop)

High In. Delt press: 1 warm, 75's x 8, 80's x 8, x 6 (drop set, 50's x 7)

Upright row (wider grip): 90 x 11, x 12, x 10

ss Plate front raise: 35 x 12, x 11, x 10 (rest pause, x 5, x 4 )

Hammer curl: 2 warms, 60's x 6, 65's x 5 (drop set, 45's x 7, 35's x 6, 25's x 5)

Close grip bar curl: 2 warms, 90 x 8, 95 x 7 (rest pause, x 4)

1 arm curl machine: 1 warm, 35 x 11, 40 x 9 (drop set, 25 x 9)

HIIT: 34 mins, 12 intervals every 2 minutes, 5 warm and cool down

3/23

Quads and Low abs

Squats: 3 warms, 315 x 5, 335 x 4, 355 x 3, x 2 (drop set, 225 x 9)

Leg press: 2 warms, 978 x 9, 1018 x 8 (drop set, 568 x 10)

Leg ext. 1 warm, 255 x 10, x 9, 245 x 10 (drop set, 170 x 7, 130 x 7)

DB step ups: 47.5's x 12, x 12, x 12 (worked on the negative here)

Low abs: decline reverse crunch: 1 warm, x 14, x 11, x 10 (held 7.5 db between feet)

43 minutes cardio

3/14 - 3/18

Quick catch up since I've been busy with final projects, papers, and reviewing for exams this week. Weight as of today was 162.2, so the weight is dropping still, and the changes are working. Feeling pretty good, and had a high carb day yesterday for quads, and energy levels were great through the day. Lately energy has been good for the most part, just feel a little blah at times, but I expect it and know it's just part of the process. Yohimbine HCL has been added in to my supplement regimen and I seem to be responding well to it. Strength is consistent, although down slightly on a few lifts, but if the weight drops a bit, I use drop sets and other things to make sure I'm getting maximum stimulation and fatiguing the muscle as needed. Diet has been on point and everything for now seems great. Looking forward to the next few weeks.

3/14

Hamstrings

Deads: 4 warms, 315 x 5, 335 x 4, 355 x 3, x 3 (drop set, 225 x 7)

Leg curl standing (1 leg): 2 warms, 85 x 8, 90 x 8, x 7 (rest pause, x 4, x 2)

Wide leg press: 1 warm, 568 x 11, 658 x 10

Stiff leg bar: 1 warm, 225 x 11, 255 x 10 (drop set, 135 x 8)

Abs: Decline reverse crunch: x 14, x 12, x 11, x 10

40 minutes cardio

3/15

40 mins cardio

Calves: 6 sets

3/16

Delts and Biceps

Db laterals: 3 warms, 55's x 6, x 6 (drop set, 40's x 7, 30s' x 6, 20's x 5)

In. Delt press: 1 warm, 70's x 8, 80's x 7, 75's x 8

Upright row: 90 x 11, x 10, x 9

ss Front plate raise: 35 x 11, x 11, x 10

Hammer curl: 2 warms, 55's x 6, 60's x 5 (drop set, 45's x 7, 30's x 7)

Close grip bar curl (stright bar): 2 warms, 100 x 7, 90 x 8

1 arm cable curl: 1 warm, 25 x 11, x 11

HIIT: 5 warms, 12 intervals over 24 minutes (15 sec. sprints), 5 cool down

3/17

Quads and Low abs

Squats: 3 warms, 315 x 5, 345 x 5, 355 x 4, x 3 (drop set, 225 x 9)

Leg press: 2 warms, 928 x 10, 1008 x 8 (drop set, 658 x 7)

Leg extension: 1 warm, 250 x 11, x 10, 245 x 9 (drop set, 170 x 5, 130 x 5, 80 x 6)

Db step ups (higher step box than last time): 50's x 11, x 10, x 10

Low abs: Decline reverse crunches: 1 warm, x 14, x 12, x 12

40 mins Cardio

3/18

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, x 5 (drop set, 140 x 8, 80 x 9)

Bent over row: 2 warms, 225 x 8, 230 x 8, x 7 (drop set, 135 x 9)

1 arm cable row: 1 warm,70 x 10, 80 x 10, x 8 (drop set, 40 x 7)

Pullover (cable): 1 warm, 62.5 x 12, x 11 (drop set, 50 x 7, 30 x 8)

Seated calf machine: 3 warms, 210 x 11, x 10, x 10 (drop set, ran the stack down to the bottom, to failure on each weight)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown

3/11 - 3/13

Good start to the next wave of routine A for me. Strength was good all the way through the workouts and energy levels were pretty consistent throughout the day; lifts are a bit down on some movements, but nothing too drastic. Spread my carbs out a bit more and noticed I felt a bit better; plus for the later meals, carbs from hot oat bran or sweet potato tend to fill me up (that and greens, been doing a lot of spinach lately too, love it). Cardio has been a nice change up with the longer times and different interval scheme, but I liked the change-up, although it did have me a bit more tired than usual. But, at this point, I fully expect to feel somewhat tired at times. Sleep has been good as of late, and with spring break coming up my rest time will increase a bit. Body weight as of today was 163.7, so roughly the same as it was before, but I seem a bit leaner.

Appearance is changing, as I'm noticing that my glutes seem to be slowly starting to come in; definitely think I'll be able to pull of striated glutes before I'm done with all my shows (if I don't have them for April 21st). Sides are more defined in the obliques and serratus, and legs are tight. Overall I feel good and seems like the changes are already kicking in a bit, but looking forward to whatever changes come in the near future.

3/11

Quads and Calves

Squats: 3 warms, 315 x 5, x 5, 345 x 5, 355 x 5 (worked on the negative, hence slightly lower weight than what I did to finish off the last routine, kind of a mini-reset for this wave)

Leg press: 2 warms, 838 x 10, 928 x 10 (drop set, 658 x 8)

Leg extension: 1 warm, 250 x 11, x 9, 240 x 10 (drop set, 170 x 6, 130 x 5, 90 x 5)

Db step ups: 50's x 10, 60's x 11, x 11

Low abs: Decline reverse crunches: 1 warm, x 15, x 13, x 13

40 mins cardio

3/12

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, 200 x 5 (drop set, 140 x 8, 100 x 7)

Bent over row: 2 warms, 225 x 8, 230 x 7, x 7 (drop set, 135 x 10) (focused on negative and contraction at top)

1 arm cable row: 1 warm, 62.5 x 10, 70 x 10, x 9 (drop set, 42.5 x 8)

Pullover (cable): 1 warm, 57.5 x 11, 62.5 x 10 (drop set, 42.5 x 8, 30 x 8)

Seated calf (leg press): 3 warms, 658 x 12, x 11, x 10 (x-reps to failure on last set)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown

3/13

Chest and Tri's

Flat bench: 3 warms, 225 x 4, 215 x 5, x 4, 205 x 5 (drop set, 135 x 11)

In. Db: 1 warm, 80's x 6, 75's x 8, x 7

Slight In. Db fly: 40's x 12, x 11, x 10 (drop set, 25's x 9, 20 second hold at bottom of last rep)

Uneven push ups: 2 sets to failure

Tricep pushdown (short): 2 warms, 80 x 8, 87.5 x 6, 80 x 7 (drop set, 57.5 x 7, 42.5 x 7)

Lying bar ext: 1 warm, 60 x 11, x 9, 50 x 10 (switch to close grip press at failure, x 11)

1 arm pressdown: 1 warm, 30 x 11, x 10 (drop set, 20 x 8)

HIIt: 5 warms, 24 minutes intervals (12 - 15 second sprints), 5 cooldown