Amilcar Herrera

On Tuesday (9/25), I had a pretty good workout and I was sore all day yesterday so I only did a little run (I don’t typically workout 2 consecutive days anyway) and I was still a little sore this morning. My upper back muscles were sore, probably becuase of the combination of 155lb Bench Press I did + the barbell rows, the pull ups and chin ups. (FYI - I weight 137 lbs right now). The muscles that felt the workout were:  the trapezius, deltoids and lats. So today, I went light and I would just call it recovery workout…
(I had my 1 scoop of BSN NO xplode this morning with 6 oz of water about 30 minutes before starting)

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.4mph and 1/8 mile walk at 3.2mph to cool down)
• ABS workout (1 set of 15 reps each) - BTW, I felt pretty good doing these and I think I can start adding some weight…maybe
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (4 sets of 125 X 7)
• Bench Press (4 sets of 115 X 7)
• Barbell Row (4 sets of 75 X 7)
• Tricep Extension (4 sets of 35 X 10)

That’s it. No more… I felt with a lot of energy at the end but I wanted to “save my muscles” for my Saturday workout.

Have a great day!

Amilcar