on my new workout schedule.
Monday and Wednesday
1 set of 20 for warmup - One leg top extension
3 sets of 12 for all exercises and 20 second stretches
Half Squat - Lunge with back foot on bench
Hack Squat - Forward Stretch
Leg Curl
Stiff-Legged Deadlift
Leg Extension
Donkey Calf Raise - Two leg calf stretch
One Leg Calf Raise - Wall Lean
Run 4 miles with speed work
Tuesday and Thursday
Push-Ups for warmup
Dumbbell Press (standing or sitting) - One arm shoulder stretch
Seated Dumbbell Front Raise - Doorknob Isometric Front Raise
Seated Dumbbell Side Laterals - Doorway Isometric Lateral Stretch
Incline Reverse Dumbbell Laterals - Doorway Isometric Front Stretch
Incline Reverse Dumbbell Rows - One arm lat stretch - low
Dumbbell Pullover - Overhead stretch
Barbell Curl - Arms backward stretch with pronation
Bicycle Maneuver
Side-Bridges
Tuesday - 4 mile run or 30 minutes stationary bike
Thursday - 3 miles slow run
Friday
Wide grip chin ups - Sideways swing
Flat or incline knee-in
Bent leg partial sit up
Seated Twist
No run
Saturday
5k or 10k race
Sunday
Rest
This gives me:
2 days - upper body/abs
2 days - lower body
1 day - abs exclusively with one back exercise
2 days - training runs with speed work
1 day - training run or stationary bike
1 day - easy run
1 day - race
2 days - rest
Please keep in mind that not only do I lift but I am a runner as well, so I understand I will not maximize my gains with lifting.
This week, I began
taking creatine. So my supplements are:
pwo shake
creatine
Any comments or suggestions are appreciated. Thanks.
Linear Mode
