Monday February 27, 2012

Long Run Day!

Today I ran 6 miles outdoors and finished in 51 minutes. I felt really good running but I just have to make sure I don’t overdue it because I do not want to injure myself. This will be my only long run of the week because I am going to concentrate on getting lighter and obstacle strength.

Meal 1: Coffee
Meal 2: Egg Whites
Meal 3: 8oz Chicken
Meal 4: Pre Workout Whey Protein Shake
Meal 5: Post-workout Whey Protein Shake
Meal 6: Pasta

Thursday February 23, 2012

After yesterdays day off I knew I had to keep the intensity of my workouts so I decided to run some sprints up and down my street. I counted about 40 yards and ran 2 sets of 10. Sprint 40yds walk back 10 times took a break and did another set of 10 40yd sprints. After sprinting until my legs were about to fall off I went to the gym and did a few back/core workouts:

Deadlifts

Back extensions

Lat Pulldowns

Meal 1: Coffee
Meal 2: Egg Whites
Meal 3: Chicken
Meal 4: Amino Acid shake
Meal 5: Post-workout Whey Protein Shake
Meal 6: Chicken and veggies

Tuesday February 21, 2012

Even though today is Fat Tuesday I did not slack one bit.

The intensity of my workouts is increasing. Today I ran 5 miles outdoors then went to the gym for some chest and lower back work.

Warm up: Pushups: 2 Sets of 15 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Back extensions 3 Sets of 15

Meal 1:Coffee
Meal 2: Egg Whites
Meal 3:
Chicken and Broccoli
Meal 4:
Amino Acid shake
Meal 5:Post-workout Whey Protein Shake
Meal 6:
Pasta with Chicken Sauce
Meal 7:
Almond Butter Sandwich

Monday February 20, 2012

It was such a nice day out today I felt the need to get outside and run a little bit. I ran 3.6 miles and then followed it up with 100 push-ups and 100 Sit-ups.

Meal 1:
Coffee and Protein Bar
Meal 2:
Banana
Meal 3:
Chicken and Broccoli
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Grilled Chicken and Brown Rice
Meal 7:
Almond Butter Sandwich

Friday February 17, 2012

TGIF

Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps

Meal 1:
Coffee
Meal 2:
Banana and Protein Yogurt
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-Workout Whey Protein Shake
Meal 6:
Chicken and Broccoli

Wednesday February 15, 2012

Hills were the main focus today. Down the street from my house I have a street called Hillside road. This hill is long and fairly steep so I took my time and ran up the hill while jogging/walking down the hill. I ran up and down the hill 10 times before it got dark. This was exciting since I haven’t done hills in a long time but I really need to get to Ridley Creek State Park because those hills are really tough.

Meal 1:
Coffee and Protein Bar
Meal 2:
Banana
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Grilled Chicken and broccoli
Meal 7:
Almond Butter Sandwich and Casein Protein Shake

Tuesday February 14, 2012

My Valentine today is the Gym. Today the gym was empty so it gave me plenty of time to complete all my exercises. Also, it was my favorite workout day, Chest/Triceps/Abs.

Warm up: Pushups: 2 Sets of 15 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Overhead Tricep Extension (Rope): 3 Sets of 8-12 Reps
Decline Crunch: 3 Sets of 8-12 Reps
Ab Roller: 3 Sets of 8-12 Reps

Meal 1:Coffee
Meal 2:
Egg Whites
Meal 3:
Chicken and Spinach
Meal 4:
Pre-Workout Whey Protein Shake
Meal 5:
Post-workout Whey Protein Shake
Meal 6:
Chicken and Brown Rice