Amilcar Herrera

I did not workout the last couple of days becuase I typically skip 1 day between workouts and the reason for skipping the 2nd day was becuase we spent the night at my sister in-law’s house (we were not going to have power in the morning according to consumer’s energy…this was confirmed too)

I did have great workout this morning (again)!!
(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). 
• 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)

Have a great day!

Amilcar