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.