This Week in Workouts

This spotlight of this post is my personal workouts from Monday-Friday, I will discuss what worked for me and what didn't. Also I will discuss what I hope to do in the weeks to come.

Monday/Thursday
Strength Training (upper body):

Workout	Reps	Weight	Sets
Bench Press	6	185	3
Lateral DB Raise	10	20	3
Wrist Curl	10 each arm	20	3
Bent Over DB raise	10	20	3
Pull-ups	5	N/A	3
Upright Row	10	70	3
Cable Extension	10	100	3
Shrugs	10	85	3
Standing Preacher Curl	10	65	3

Cardio:

Exercise	Duration	Pace/Intensity	Sets
Jog	1 mile	8 mins	1
Sprint	45 seconds	85% of VO2 max	4
Walk	1 min	Recovery from sprints	4

Cool Down: Ten minutes Dynamic Stretching

Tuesday/Friday

Strength Training(Lower Body):

Workout	Reps	Weight	Sets
Squats	10	135	3
Good Mornings	10	135	3
Standing Calf Raises	10	135	3
Dead Lifts	10	155	3
Lunges	10 each leg	60	3
Seated Calf Raise	10	90	3
Leg Curl	10 each leg	N/A	3
Step-Ups	10 each leg	40	3

Cardio:

Exercise	Duration	Pace/Intensity	Sets
Stationary Bike	20 minute	65%-85% of VO2 max	1

Cool Down:

10 minute dynamic Stretching

Wednesday

Strength Training(Core):

Workout	Reps	Weight	Sets
Plank	30 seconds	N/A	3
Ball Crunch w/Plate	25	25	3
Russian Twist	15	25	3
Hanging Leg Raised	10	N/A	3
Side Plank w/Reach	10 each side	N/A	3
Back Extensions	15	25	3
Supermans	10	N/A	3
Bosu Ball Bridge	15	N/A	3

Supplement notes: On days of workouts 5 grams of creatine before workouts. After workouts consume a high protein (either protein powder or by natural sources) meal.

Obviously this week was a strong emphasis on strength training. I try to incorporate as many multi-joint movements into my training as possible some of my favorites are the bent over rows and dead lifts. For added intensity I would pair these workouts off into supersets, with thirty seconds rest in between sets. Next week I hope to be a little more balanced with cardio and strength, not so one sided. And if you were wondering about a warm up, I shoot around on the basketball court for about 15 mins, or at least until I work up a light sweat. 

Approximate time for each workout is 1hr and a half, except for Wednesday which is 45 minutes.

Photos of the workouts to come in later posts.