With the Pickle run 10 days away, I need to focus on my cardio and trail running. This weekend will be an important weekend to run the trails. Even though I mentioned that I will be focusing on cardio I still think it is also important to continue to get stronger. I need to keep lifting so that I can continue to push forward. Needless to say this week I will be spending along time in the gym for both cardio and weights.
Run 1 Mile
Warm-up: Pushups 2 Sets of 20
Upright Barbell Row 3 Sets of 10-12
Barbell Bench Press 3 Sets of 10 - 12
Lying Triceps Press 3 Sets of 10 - 12
Bent over Barbell Curl 3 Sets of 10 - 12
One Arm Dumbbell Row 3 Sets of 10 - 12
Straight Arm Pull Down 3 Sets of 10 - 12
Superset
Crunches (on the back extension machine)
Back Extensions
Meal 1:
Coffee and Egg Whites
Meal 2:
Almond Butter Sandwich on 1 slice of wheat bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre Workout Whey Protein Shake
Meal 5:
Post Workout Protein Shake
Meal 6:
Chicken and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake
Run 1 Mile
Warm-up: Pushups 2 Sets of 20
Upright Barbell Row 3 Sets of 10-12
Barbell Bench Press 3 Sets of 10 - 12
Lying Triceps Press 3 Sets of 10 - 12
Bent over Barbell Curl 3 Sets of 10 - 12
One Arm Dumbbell Row 3 Sets of 10 - 12
Straight Arm Pull Down 3 Sets of 10 - 12
Superset
Crunches (on the back extension machine)
Back Extensions
Meal 1:
Coffee and Egg Whites
Meal 2:
Almond Butter Sandwich on 1 slice of wheat bread
Meal 3:
Chicken and Brown Rice
Meal 4:
Pre Workout Whey Protein Shake
Meal 5:
Post Workout Protein Shake
Meal 6:
Chicken and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake
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