I am very pleased with this routine you have put together Amy...either I am just stronger from the last challenge...or this one is just right up my ally...because they all feel strong...and I dont feel exhausted...just like I had a great workout...and I KNOW YOU guys know what I mean....

Warm-up - light bent over db rows, 3 sets of 10 8 lbs

Exercises Reps (weight)
One arm DB rows 15, 12, 10, 8 (8,10,15,20)
Narrow grip pulldowns 12, 10, 8 (45,60,75)
Flat DB bench press 15, 12, 10, 8 (45,75,90,105)
Flat Flyes 12, 10, 8 (8,10,10)shoulder not liking these to much...so I didnt push the weight
Rear delt flyes 15, 12, 10, 8 (8,8,10,10)whoa...these were not easy
Front raises 12, 10, 8 (8,10,10)had to resist a sway in the back


cardio
HIIT

I'm still not at a true hiit...but I worry about shin splints...so I'm grooving in slow.....

min 1-3 warm up
min 4 5.5
min 5 6.5
min 6 4
min 7 7.0
min 8 4
min 9 7.0
min 10 4
min 11 7.5
min 12 5
min 13-15 4.-3.

15 min total

diet

same...except dinner
marinara sauce with ground turkey over zuchini....


diet is going VERY well....SOOOOO much better than last time...I guess because I know what to expect...or just because I'm really sticking to my macros...and the water...either way I am very happy with the way this feels so far....

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