Amilcar Herrera

Today, I ran out of time a little (I always workout early in the morning before I eat breakfast, before getting ready to take the kids to school and head out to work). Here is my workout this morning. I added more sets on the Pull Ups and Chin Ups but not as many as I wanted becuase of time.
(I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Pull Ups (4 sets of 3)
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 35 X 10 )
• Chin Ups (4 sets of 5)

I actually wanted to do 5 sets of pull ups and 5 sets of chin ups but I was running out of time and decided to finish my workout with “my basics”
My workout was around 52 minutes total. I do not stop between exercises, I just keep moving from exercise to exercise and I only use little time to move some “weight plates” around.

I listen to air1 from my radio while I’m exercising, we get the transmission locally.

Have a great weekend and keep moving, it would make you feel better

Amilcar