Amilcar Herrera

I had a pretty good workout last Saturday and I was still a little sore this morning so I only did some cardio and some push ups. I changed my routine last Saturday too. Here is my workout from last Saturday: (I had my preworkout drink before I started)

• 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 5, 3 sets of 165 X 5, 1 cool down set of 125 X 5). 
• Military Press (5 sets of 75 X 5). I think this is what made my upper back sore.
• Deadlift (5 sets of 155 X 5)
• Pull Ups (3 sets of 5 reps)
• Chin Ups (3 sets of 5 reps)
• Push Ups (1 set of 10 reps)
• Dumbell arm curls (1 set of 15 X 10)

Sunday I rested (no exercise) and today (Monday) I only did a 2 mile run and 10 push ups becuase I want to repeat my Saturday workout tomorrow morning (Tuesday). And I’m still sore a little.

Have a great day!

Amilcar

Today, I modified my workout a bit because I was running a little late (3 sets instead of 4 sets on some exercises). I’m also ready to change my routine for the next 6-8 weeks so I’ll work on a plan tomorrow night.

I did have great workout this morning
(I had my 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 7.4mph 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, 1 set of 165 X 7, 1 cool down set of 125 X 7). 
• Bench Press (1 warm up set of 115 X7, 1 set of 135 X 7. 1 cool down set of 115 X 7)
• Barbell Row (3 sets of 75 X 7)
• Pull Ups (3 sets of 3)
• Tricep Extension (1 warm up set of 35 X 10, 1 set of 40 X 10, 1 cool down set of 35 X 10)
• Chin Ups (4 sets of 3)

Have a great day!

Amilcar

Have a good laugh with these funny pictures I just received by e-mail. I have read lots of times that laughing reduces stress..

Sometimes a name change is not a bad idea….

 Major dilemma in California…

How do I get there from Here?

Everything you need for your wedding…

Checkout this great deal…… oh, wait…the College costs !!

McLogic gone wrong…

Pork the one you love??

Still Dead, Huh??….. Go Figure

What??

Watch for the cows….

No comments here…

 Load’em up with burritos !!

 I’m a bit confused about this one….

 We’ll do…

 Make up your mind…

 Don’t drink and drive and don’t drink and make signs…

 Amilcar

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

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

Here is a video of Thousand Foot Krutch, enjoy…

Have a great day!

Amilcar

Today, it was my day off from lifting weights but since I won’t have time to workout tomorrow (becuase I have to be in Grand Blanc at 7:00am), I decided to do a quick run today. I had 1 bottle of ABB’s Turbo Diet Tea (Raspberry) prior to running.  I got a great deal at GNC yesterday on this preworkout drink

• 1/8 mile walk to warm up (3.2 mph)
• 1.75 mile run (7.2-7.7 mph)
• 1/8 mile walk to cool down (3.2 mph)

Then I had my 1 scoop of protein powder (with milk) for breakfast and my vitamins…

The picture above is from a couple of days ago. (I did not exercise that day, just took the picture)

Have a great day!

Amilcar

In case you didn’t know, the State of Michigan is “broke” and there are a couple of ways they are going about this to make it work.

Check the list of services that will now have to pay taxes in Michigan, starting Dec, 1. Who pays the taxes? The customer will end up paying the extra 6% since businesses are struggling in Michigan as well…

What else?… well… The Michigan income tax rate is going up from 3.9% to 4.35%.  Did you ever receive a Refund when you did your taxes? Well, this new rate would probably take care of that so don’t worry about that extra cash that you did not know what to do with…  The State has found a way to use it.

Granholm signed both measures.

Should I talk about the SSA and how government employees can opt out? nahh…

Wow James, this is a great way to correlate bodybuilding to our relationship with Christ. I personally pray before and during my workouts and I know that Gert does the same since we’ve talked about that. I believe that praying early in the morning will please God and give you strenght for your workouts and for the rest of the day

Read the Spiritual nourishment from James.

I had a pretty good workout this morning :)
(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 (3 sets of 3, 1 set of 5)

I felt with a lot of energy at the end, probably becuase of the reduction on my cardio and I’ll be ready to exercise (lift weights) on Tuesday again. (I rested for the last 2 days - no exercise)

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