7/25/12 Workout

1 Scoop Juggernaut HP

1 Scoop Carno-Cre
1/2 Scoop Infinite Labs Infinite Force

Wednesday AM:

DB Squats:

Set 1: 22.5lbs - 20 reps
Set 2: 30lbs - 25 reps
Set 3: 40lbs - 25 reps
Set 4: 50lbs - 25 reps

Step Ups:

Set 1: 30lbs - 15 reps
Set 2: 40lbs - 15 reps
Set 3: 50lbs - 15 reps
Set 4: 60lbs - 15 reps

Explosive Side to Side Lunge:

Set 1: 30lbs - 12 reps
Set 2: 30lbs - 12 reps
Set 3: 30lbs - 12 reps
Set 4: 30lbs - 12 reps

Wide Stance Squats:

Set 1: 30lbs - 25 reps
Set 2: 40lbs - 25 reps
Set 3: 50lbs - 25 reps
Set 4: 55lbs - 25 reps

Single Calf Raise:

Set 1: 20lbs - 15 reps each leg
Set 2: 30lbs - 15 reps each leg
Set 3: 35lbs - 15 reps each leg
Set 4: 40lbs - 15 reps each leg

Pretty good workout this morning. Nothing too crazy but after yesterdays jog my legs were feeling fried. So this morning I did this routine. Those Step Ups really hit my legs good and I think they will really benefit my running strength.

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Wednesday Evening Workout:

Ab Ripper X

Followed by..

Warrior Bow Crunch - 15 reps
Hanging Knee Raise - 20 reps
Repeat once

Elbow to Knee Crunch - 15 reps
Knee Raise Hold to Kick - 15 reps
Repeat once

Oblique Turns w/ 22.5lbs - 12 reps each side
Slow Knee Raise - 15 reps
Repeat once

Plank 1 minute w/ 15 Plank Crunches
Inverted Hang Cruch - 8 Reps held for 3 secs each
Repeat once

Oblique Crunch w/ 47.5lbs - 12 reps
Oblique Raise - 8 reps each side
Repeat once

Russian Twist w/22.5lbs - 15 reps
Up and Overs - 8
Repeat once

Decline Sit Ups - 15 reps
Hanging Bicycles - 20 reps
Repeat once

50 Burpees

Not a bad ab workout tonight. I added that last set of Sit Ups/Bicycles in there tonight. I don't know I just felt like I could do more and still do but 40 minutes is long enough I think for the evening :). No problems what so ever with the burpees, 50 in a row non-stop!

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