Amilcar Herrera

Yesterday (9/23/07) I decided to modify my workout and add a little more weight to some of the exercises I have been doing. Here it is.
(Again, I had 1 scoop of BSN NO xplode “pre workout drink”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 7, 2 sets of 165 X 7 and 1 cool down set of 125 X 7 ). I added 20 lbs to the 2 sets in the middle.(from my previous workout)
• Bench Press (1 warm up set 115 X 7, 2 sets of 155 X 7 and 1 cool down set of 115 X 7 ). I added 30 lbs to the 2 sets in the middle.(from my previous workout)
• Barbell Rows (4 sets - 75 X 7 )
• Pull Ups (4 sets of 5)
• Tricep Extension (1 warm up set 30 X 10, 2 sets of 40 X 10 and 1 cool down set of 35 X 10 )
• Chin Ups (4 sets of 5)

Overall, instead of going 5 sets of 5 repetitions, I did 4 sets of 7 repetitions. I added more sets to the pull ups and chin ups and I think I’ll use this combination for the next few weeks. Changing routines and changing weight on the exercises forces your muscles to work extra hard burning more fat and helping you get stronger. Keep your muscles guessing from time to time to see more gains (you’ll also burn more calories)Amilcar