Sunday, March 2, 2014

February 24th-March 2nd




Monday: Chest & Back
3x10 Seated Good Mornings
3x12 Dumbbell Deadlift
3x10 Bench Press
3x12 Push Up

Cardio:
2 mile treadmill run @ 6mph

Tuesday: Legs
3x15 Step Ups (15 each leg)
3x20 Jump Squats
3x15 Deadlifts
3x20 Jump Squats
3x15 Squat
3x20 Jump Squats
3x15 Wide Stance Leg Press
3x15 Narrow Stance Leg Press

Cardio:
20 minutes elliptical

Wednesday: Arms/Shoulders
3x6 Assisted Pull-Ups
3x6 Tricep Dips
3x12 Bicep Curls
3x12 Overhead Tricep Extension
3x12 Front Shoulder Raise
3x10 Push Up
3x15 Side Shoulder Raise
3x15 Overhead Press
3x15 Kettlebell Swings
 2000m Row

Cardio:
4 miles/42 min on the riverfront trail.
Temp: 11 with a windchill of -3 & 20 mph winds.
Felt: First 2 miles felt great, last 2 felt like I was pulling a weighted sled because the wind was so strong.

Thursday:
Cardio:
60 minutes elliptical 

Friday:
Cardio:
1 mile @ 6mph warm up

1000 Rep Workout
-100 Squats/65 lbs
-100 Deadlifts/50 lbs/25 lbs 
-100 Mountain Climbers
-100 Bicycle Crunches
-100 Lunges
-50 Supermans
-50 Bridges
-100 Squat Jumps
-100 Sumo Squats/45lbs
-100 Jumping Jacks
-100 Second Plank

Saturday:
Cardio:
5 mile run/55:05/11:01 per mile
-Inch of snow, 17 degrees with a windchill of 8.
-Felt: Good but slippery!

Sunday:
Rest

Total miles for the week: 12
Total miles for 2014: 12

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