Amilcar Herrera

I started this morning with 1 scoop of BSN NO xplode in 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 7.0mph 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)

This workout was exactly the same as last Friday’s. My total workout time was 40 minutes including the warm up and running. I might add more exercises in a few weeks until I get to about 1 hour of non-stop exercise. This helps me build endurance for the triathlons. I was going to add some pull ups, chin ups and puhs ups today but I just did not feel strong enough. I need to build my base better first.

Have a great day!

Amilcar