Amilcar Herrera

Today I started with my basic workout. It’s my basic workout becuase I have found that these exercises help me build quality muscle and I gain good strenght and endurance. I also use it in preparation for the triathlons that I’ll be doing this summer. Right now, I’m planning on doing 2 but I might add a third one… I’m not sure yet. 

First, I started with 1 scoop of BSN NO xplode this morning with 6 oz of water about 20 minutes before starting.

• 1 mile run on treadmill (1/8mile walk at 3.2mph to warm up, 0.75mile run at 7.0mph 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 (5 sets of 165 X 5)
• Bench Press (5 sets of 135 X 5)
• Barbell Row (5 sets of 75 X 5)
• Tricep Extension (5 sets of 70 X 7)

I’ll be adding some pull ups, chin ups and some push ups next time around (on Monday). My total workout time was 40 minutes including the warm up and running. I might add more exercises in another month or so until I get to about 1 hour of non-stop exercise. This helps me build endurance for the triathlons. On my first triathlon (last year) I got 2nd place on my age group and I got 15th out of 220 competitors, not too bad.

After my exercises I had 1 serving of Dymatize protein powder (1 scoop with 8 oz of 1% milk & 1 teaspoon of “colon pure” - fiber-). About 45 minutes later, I had my vitamins.

Keep on training and have a blessed day

 Amilcar