Fitness

Here’s how I’m currently training. I usually switch things up every 6 weeks or so to avoid plateau-ing.

Stretches:

  • Face Pull/Sky Pull
    • After every lift (M W F)
  • Cable Pull
    • After every workout (M Tu W Th F Su)
  • Wall Press
    • Every morning pre-shower
  • Hip Flexor Stretch
    • Every morning pre-shower
  • Foam Roller – Calf & Hamstring
    • After every run (Tu Th Su)

Lifting: Arms | Chest/Back | Legs

  • Monday | Arms: 3×8
    • Decline Hammer
    • Bench Dip
    • Close Grip Bench
    • Bicep Curl ( Machine )
  • Wednesday | Chest/Back: 3×8
    • Bench Press
    • Pull Up
    • Cable Cross Over
    • Lat Pulldown (Single Arm)
  • Friday | Legs: Varies
    • Hack Squat 3×20
    • Jump Squat 3×10
    • Standing Calf Raise 3×8
    • Lunge (Dumbbell) 3×16
  • Core (Every workout): Varies
    • Standing Oblique Crunch (Teapots) 20 per side
    • Ball crunch Until failure
    • Plank Until failure (15 seconds stints)

Cardio: Running

  • Couch to 5K: interval training.
    • Ramps from full couch potato to running a full 5k (30ish minutes of consistent running) in 7 weeks.
    • Sunday/Tuesday/Thursday
    • Find more information about C25k
    • Post about my experiencing incoming.