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| (source)"I had nothing to do with this." |
Sunday:
Ring the alarm. Sound the trumpets. I ran. Outside. 2.5 miles. Tracy Morgan dissed me for going slow. But, it did the trick. I remembered that I enjoy running for other reasons besides weight loss. Depending on how the "long" run goes this Saturday, I'll see about the race on the 24th.
Monday:
Back/Rear Delts/Abs- The gym is closed on Monday, so I'll be doing this at home.
1. Wide Grip Pull Ups: 3 sets of 12
2. Cable Pull Downs (Reverse, Close Grip): 3 sets- 15, 12, 10 (will modify using bands, may need more reps).
3. Bent Over Barbell Rows (Underhand Grip): 3 sets- 15, 12, 10
4. Dumbbell Pullover: 3 sets of 12.
5. Dumbbell Reverse Flyes: 3 sets of 12.
6. Full Sit Up : 3 sets of 30 reps.
5 Minute Ab Circuit
- Reverse Crunch, 30 sec.
- Oblique Crunch Left, 30 sec.
- Oblique Crunch Right, 30 sec.
- Bicycle, 30 sec.
Repeat.
Tuesday:
Legs/Calves.
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.
Replacing last week's Leg Day 1 with this that I used for Leg Day 2 last week. It's so much simpler. And still hard.
Wednesday:
Shoulders/Rear Delts/Abs
1. Dumbbell Overhead Press: 3 sets of 15, 12, 10
2. Dumbbell Upright Row: 1 set of 15, 2 sets of 12
3. Dumbbell Lateral Raise: 1 set of 15, 2 sets of 12
4. Rear Delt Flyes: 18, 15, 12, 10
5. Dumbbell Reverse Flyes: 3 sets of 12
6. Hanging Leg Raise: 3 sets to failure
7. Full Sit Up on Stability Ball: 3 sets of 30
8. Bicycle: 3 sets of 50
Run 2 miles.
Thursday:
Chest/Arms/Calves
1. Barbell Incline Press: 1 set of 15, 2 sets of 12
2. Cable Flyes: 1 set of 15, 2 sets of 12
3. Dumbbell Incline Bench Press: 1 set of 12, 2 sets of 10
4. Lying Triceps Press: 1 set of 15, 2 sets of 12
5. Triceps Pushdown: 15, 12, 10 reps
6. Alternate Dumbbell Bicep Curl: 1 set of 15, 1 set of 12
7. EZ Bar Preacher Curls: 1 set of 12, 2 sets of 10
Since I work calves on Friday, I elimated the calf sets from this one.
Friday
Workout: Legs, Day 2
1. Barbell Squats, 3 sets of 10
2. Leg Press, 3 sets of 10
3. Seated Leg Curls, 3 sets of 10
4. Stiff Legged Deadlifts, 3 sets of 10
5. Standing Calf Raises, 3 sets of 10
6. Barbell Lunges, 3 sets of 10.
Abs:
2 sets hanging leg raise to failure
2 sets of plank held as long as possible (aim for 60 seconds)
2 sets of 50- Bicycles
Saturday:
Run 6 miles.
I don't know for sure if I'll be ready for the race September 24, but I think I can still get ready for the one in October. Also, I hear it's flat, and the one in September is in hilly downtown Nashville, so naturally, you know which one I'll pick if I have to...
Other goals include eating exactly the way I should, and blogging more than once this week.
How about you? What are your goals for this week?
2 comments:
Great plan. I'm slacking b/c I haven't written mine out yet. Honestly the next 20 days is all about building mileage and improving my general fitness so that I can perform well on the 24th.
I can never raise that level of organisation with my work outs, I like to go where the mood takes me. Unfortunately this means I can slip into a comfort workout.
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