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