16. Training Cont.

0530 Wake Up & DID NOT WORK OUT! I hit that snooze button with no remorse. Obviously, I can’t do that tomorrow, or ever again for that matter. 

0730 Meal 1, Banana. The late wake up threw off my morning. I didn’t have time to eat a proper meal. I felt really fatigued this morning. 

1100 Workout: Just as a note, I had to incorporate the planned track lift in with my training lift. I think that would be easier than trying to separate them. Also, all these weights are in kilos, not pounds. 

Warm Up- 800 m. run

Leg Extensions- 3 sets of 100 X 15

Cleans 30X5, 32X5, 35X5, 37X5

Step Ups 20X5, 22X5, 25X5, 27X5

Alt. Jump Lunges 3 Sets of 1X20 Steps

Lying Leg Curl 65X15, 70X15, 80X15

Squat 30X15, 35X12, 40X12

Alt. DB Shoulder Press 10X18, 10X18

Sprint and backpedal 20m, 40m, 60m X2

Stretch

1230 Meal 2: PB&J on white bread, apple, 1/2 cup of banana granola

1630 Workout:

1 mile warmup on the indoor track

Side Lunges- 4 sets of 10 each leg

Bench Heel Raises- 1 set of 15X15, 2 sets of 25X15

4X400M with abs in between each lap

Stretch

That was a great workout. I felt really strong, even through the final cardio part. 

1830 Meal 3: 1 cup of cantelope, 1 pear, 1 cup brown rice, 1/2 chicken breast, 1 1/2 cup yogurt with blueberries and strawberries. 

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