Back in the groove

Started another weight training program on top of my marathon training, I just wanna be in really good shape when I run Malibu. I find it definitely helps logging everything so I'm going to use this blog for that. Go me! - hey, I can be excited about this kind of stuff if I want.

Week one

Monday
3x12.5x12 bent over row
3x12.5x12 bicep curls
3x12.5x10 alternating curls
Obliques 2x15x25
Sit ups 100 choice
15 minute cool down walk on treadmill
6 mile run evening
B: 2 slices of whole wheat toast w/ 1 tbsp of peanut butter
S: 1 cup of raw almonds
L: 1 grilled chicken breast
S: 1 cup of pretzels
D: Protein Shake
Water: 2.5 quarts


Tuesday
Bench press 3x25x12
Incline flyes 3x20x10
Seated dumbbell press 3x25x10
Tricep extensions 3x15 x 12
Dumbbell side laterals 3x15x12
Bench dips 3x10
Obliques 2x15x25
100 sit-ups of choice
15 min cool down walk on treadmill
Speed work
12x400s walk a min and half in between at end 5 miles of cardio
Sit-ups 100 of choice
2x15x25 obliques
B: 2 slices whole wheat toast w/sugar free blackberry jam
S: 1 cup of almonds
L: 1 grilled chicken breast
S: 1 turkey burger party
D: whole wheat linguine noodles w/spaghetti sauce

Wednesday
6 miler
Alternating curls 1x12.5x10 2x12.5x12
Bicep curls 3x25x10
Hammer curls 3x12.5x12
Bent over row 3x25x12
Sit-ups of choice
Obliques 2x15x25
B: 2 slices wheat toast with blackberry jam(sf) w/protein shake
S: honey vanilla Greek yogurt w/almonds
L: grilled tilapia w/1 cup of pasta salad
D: one chicken breast

Thursday
Speedwork / cardio day
10x400s
Sit-ups 100 of choice
Obliques 2x15x25
B:two slices if wheat toast
S: protein bar
L: grilled chicken breast
S: Greek yogurt
D: chicken breast with salad

Friday
Incline dumbbell benchpress 3x25x12
Dumbbell side laterals 3x20x10
Seated dumbbell press 3x25x12
Triceps push down 3x45x15
Standing barbell tricep extension 3x15x15
Sit-ups of choice 200
Obliques 2x15x25
B:Greek yogurt
S: almonds
L: whole wheat pasta w/grilled chicken breast
S: protein shake
D: grilled pork chop, brown rice, bread pudding for dessert (that lasts for days)

Saturday
6 mile run
Sit-ups 100
B: oatmeal
S: powerbar
L: snacked on grapes & cheese cubes, one and half cupcakes (oops)
D: catfish w/shrimp
Bread pudding for dessert

Sunday
9 mile run
B: bowl of cereal
S: powerbar
L: rice with grilled chicken and hot sauce
D: grilled chicken breast