aflux1323 
"I want to achieve overall peak fitness. Lift and run stronger!
(and like sam said, transform into a "soon to be weapon" lol)"
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Weight Training
Sunday: Toning class
Monday: Back/Biceps, 3 sets of 8-10 each
Lat Pull Downs
One armed dumbbell rows
rows
bicep curls
hammer curls
Tuesday: easy in Scultping class
Wed: Chest/Shoulder/Triceps, 3 sets of 8-10 each
Bench press
Dips
Shoulder press
pec deck flyes
chest press
skull crushers
Thurs: off
Fri: Legs, 3 sets of 8-10 each
Squats
Deadlifts
Walking lunges
Leg extensions
Leg curls
Sat: off
ABS:/ shooting for 5 times a week
planks 2x1min,hanging leg raises (knees bent)2x30, 5 mins of several continuous mat abs exercises
Cardio
Sunday: off
Monday/Wednesday: Cycle
Tuesday/Thursday: hour run
Friday: hour fartlek
Saturday: track- most likely a bridge workout. 400,600,800,1200,800,600,400.. we'll see what i can manage
I am planning to commit to this workout starting today (april 6). I may have to make adjustments or lessen on the weights (maybe just not lift as heavy on some days) because it may be too much-but i'll test it.. cardio will have to stay; i need to lean out! To help use up calories im planning on splitting my workout- cardio in the am & weights in the Pm.. and that way i wont spend so much time in the gym at once too. ** i'll record any days i miss or change my workouts in my blog/journal! I have to start eating better too, and will record my sample meals & days that i mess up in my journal as well..
**Im backing off on my hour runs and doing a do-able 45minutes because it's just a little too ambitious for my condition right now. Ill bump it up 5 minutes every week and see how that goes. |
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