Amilcar Herrera

I had a pretty good workout this morning :) (lot’s of energy for a Friday)
(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)
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (1 warm up set of 125 X 7, 2 sets of 165 X 7, 1 cool down set of 125 X 7). I think I can add 10 more pounds to my 2nd heavier set of squats but we’ll see
• Bench Press (1 warm up set of 115 X7, 2 sets of 135 X 7. 1 cool down set of 115 X 7)
• Barbell Row (4 sets of 75 X 7)
• Pull Ups (4 sets of 3)
• Tricep Extension (1 warm up set of 35 X 10, 2 sets of 40 X 10, 1 cool down set of 35 X 10)
• Chin Ups (4 sets of 3)

Reducing my cardio has given me the extra energy I need for lifting =D 

For breakfast, I had 8 oz of lowfat milk with 1 scoop of Dymatize Whey Protein, Chocolate Mint flavor. I also add 1 teaspoon of fiber to that mix.

Have a great weekend!

Amilcar