Amilcar Herrera

On Tuesday (9/25), I had a pretty good workout and I was sore all day yesterday so I only did a little run (I don’t typically workout 2 consecutive days anyway) and I was still a little sore this morning. My upper back muscles were sore, probably becuase of the combination of 155lb Bench Press I did + the barbell rows, the pull ups and chin ups. (FYI - I weight 137 lbs right now). The muscles that felt the workout were:  the trapezius, deltoids and lats. So today, I went light and I would just call it recovery workout…
(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) - BTW, I felt pretty good doing these and I think I can start adding some weight…maybe
  • Reverse Crunch
  • Kness to side crunch
  • Butterfly Crunch
  • Crossover Crunch
  • V-Up
  • Crunch
• Olimpic Squats (4 sets of 125 X 7)
• Bench Press (4 sets of 115 X 7)
• Barbell Row (4 sets of 75 X 7)
• Tricep Extension (4 sets of 35 X 10)

That’s it. No more… I felt with a lot of energy at the end but I wanted to “save my muscles” for my Saturday workout.

Have a great day!

Amilcar

Today, I decided to do a quick run. Just to break a good sweat and keep my heart pumping blood at a good pace but I did not measure the heart rate… I forgot to put on the strap and I had already started … but it does not matter since I got good and quick workout… (on the treadmill)

• 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)

That’s it, then I had my 1 scoop of protein powder (with milk) for breakfast and my vitamins…

Tomorrow, I’ll be lifting weights again and I’ll run only 1 mile (including the warm up/cool down portion)

Have a great day!

Amilcar

Today, I realized that I’m doing too much cardio at the beginning to keep up adding weight to my exercises. Next time, I’ll go down to 1 mile only since I use it for warming up anyway. I added some HIIT today too..
(Again, I had 1 scoop of BSN NO xplode “pre workout drink”with 6 oz of water about 30 min before I started. It seems to work for me right now. We’ll see how I feel about after I complete my first bottle)

·  1/8 mile walk on treadmill (3.2mph)
·  1 3/8 mile run on treadmill (7.2mph - 7.4mph)
·  HIIT: 1/8 mile run (9.5mph), 1/8 mile walk (3.2mph), 1/8 mile run (9.5mph), 1/8 mile walk - cool down (3.2mph)
·  AB workout (1 set of 15 reps on each exercise)
- Reverse Crunch
- Knees to side Crunch
- Butterfly Crunch
- Crossover Crunch
- V-Up
- Crunch
·  Olympic Squats (1 warm up set 125 X 7, 2 sets of 165 X 7 and 1 cool down set of 125 X 7 ).
·  Bench Press (1 warm up set 115 X 7, 1 sets of 155 X 7, 1 set of 135 X 7 and 1 cool down set of 115 X 7 ). Here is where I realized I was running out of gas so I dropped some pounds on the bench press on the 3rd set.
·  Barbell Rows (4 sets - 75 X 7 )
·  Pull Ups (4 sets of 5). It was a struggle on the last set
·  Tricep Extension (1 warm up set 30 X 10, 2 sets of 40 X 10 and 1 cool down set of 35 X 10 )
·  Chin Ups (4 sets of 5). It was a struggle on the last set 

Changing routines and changing weight on the exercises forces your muscles to work extra hard burning more fat and helping you get stronger. Keep your muscles guessing from time to time to see more gains (you’ll also burn more calories). Next time, I’ll lower my run and see if I can lift more weight (compared to today’s workout)

Amilcar

Yesterday (9/23/07) I decided to modify my workout and add a little more weight to some of the exercises I have been doing. Here it is.
(Again, I had 1 scoop of BSN NO xplode “pre workout drink”with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 7, 2 sets of 165 X 7 and 1 cool down set of 125 X 7 ). I added 20 lbs to the 2 sets in the middle.(from my previous workout)
• Bench Press (1 warm up set 115 X 7, 2 sets of 155 X 7 and 1 cool down set of 115 X 7 ). I added 30 lbs to the 2 sets in the middle.(from my previous workout)
• Barbell Rows (4 sets - 75 X 7 )
• Pull Ups (4 sets of 5)
• Tricep Extension (1 warm up set 30 X 10, 2 sets of 40 X 10 and 1 cool down set of 35 X 10 )
• Chin Ups (4 sets of 5)

Overall, instead of going 5 sets of 5 repetitions, I did 4 sets of 7 repetitions. I added more sets to the pull ups and chin ups and I think I’ll use this combination for the next few weeks. Changing routines and changing weight on the exercises forces your muscles to work extra hard burning more fat and helping you get stronger. Keep your muscles guessing from time to time to see more gains (you’ll also burn more calories)Amilcar

Today, I felt like I need to run a little so I did 2 miles on my treadmill. Not too bad for “my day off”.

Tomorrow, I’ll be lifting weights again, trying to push myself a little more.

Amilcar

The State of Michigan might shutdown on October 1, 2007 becuase of the current $1.75 billion budget crisis. Not everything would be shutdown since there are some essential parts of the government but there are some non essential parts that might close temporarily.

The complete news story: http://www.detroitnews.com/apps/pbcs.dll/article?AID=/20070921/POLITICS/709210383&theme=Metro-State-Budget 

Today, I ran out of time a little (I always workout early in the morning before I eat breakfast, before getting ready to take the kids to school and head out to work). Here is my workout this morning. I added more sets on the Pull Ups and Chin Ups but not as many as I wanted becuase of time.
(I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Pull Ups (4 sets of 3)
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 35 X 10 )
• Chin Ups (4 sets of 5)

I actually wanted to do 5 sets of pull ups and 5 sets of chin ups but I was running out of time and decided to finish my workout with “my basics”
My workout was around 52 minutes total. I do not stop between exercises, I just keep moving from exercise to exercise and I only use little time to move some “weight plates” around.

I listen to air1 from my radio while I’m exercising, we get the transmission locally.

Have a great weekend and keep moving, it would make you feel better

Amilcar

Everyone likes freebies, right?

Well, Trevor Mast has done a new arrangement for the song Amazing Grace, he is a gifted musician. You get to listen to his arrangement for this song free. Just go to this page.

This arrangement is included in one of his Cd’s I believe. He has several Cd’s available on his website but at this point you would have to contact him by e-mail if you would like one of them.

Once you listen to his music, send him an e-mail or visit his blog and leave him a message, especially if you have been touched by his music.

My friend Trevor Mast played for the Saginaw City Rescue Mission Banquet last night 9/18/07 and they had a full house with over 700 attendees, WOW!! That’s great. The Saginaw City Rescue Mission has a great ministry in place for those in need.

For more details go to http://blog.trevormast.com/2007/09/19/hello-world/

Today, I continued with an ”easy” workout since I was still feeling a “little sore” last night, nothing bad. Here is my workout this morning.
(I had 1 scoop of BSN-NO xplode with 6 oz of water about 30 min before I started) 

• 2.0 mile run on treadmill
• AB workout (1 set of 15 reps on each exercise)
  - Reverse Crunch
  - Knees to side Crunch
  - Butterfly Crunch
  - Crossover Crunch
  - V-Up
  - Crunch
• Olympic Squats (1 warm up set 125 X 5, 3 sets of 145 X 5 and 1 cool down set of 125 X 5 )
• Bench Press (1 warm up set 115 X 5, 3 sets of 135 X 5 and 1 cool down set of 115 X 5 )
• Barbell Rows (5 sets - 75 X 5 )
• Tricep Extension (1 warm up set 30 X 10, 3 sets of 40 X 10 and 1 cool down set of 30 X 10 )
• Chin Ups (1 set of 5)

This Friday or Saturday, I’ll add the Pull Ups and Chin Ups again (5 sets of 3 and 5 respectively)

Keep Moving …