Amilcar Herrera

Today, I realized that I’m doing too much cardio at the beginning to keep up adding weight to my exercises. Next time, I’ll go down to 1 mile only since I use it for warming up anyway. I added some HIIT today too..
(Again, I had 1 scoop of BSN NO xplode “pre workout drink”with 6 oz of water about 30 min before I started. It seems to work for me right now. We’ll see how I feel about after I complete my first bottle)

·  1/8 mile walk on treadmill (3.2mph)
·  1 3/8 mile run on treadmill (7.2mph - 7.4mph)
·  HIIT: 1/8 mile run (9.5mph), 1/8 mile walk (3.2mph), 1/8 mile run (9.5mph), 1/8 mile walk - cool down (3.2mph)
·  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 ).
·  Bench Press (1 warm up set 115 X 7, 1 sets of 155 X 7, 1 set of 135 X 7 and 1 cool down set of 115 X 7 ). Here is where I realized I was running out of gas so I dropped some pounds on the bench press on the 3rd set.
·  Barbell Rows (4 sets - 75 X 7 )
·  Pull Ups (4 sets of 5). It was a struggle on the last set
·  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). It was a struggle on the last set 

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). Next time, I’ll lower my run and see if I can lift more weight (compared to today’s workout)

Amilcar