New Workout Program - Week 2

Week 2

Monday:
B: 1/2 cup of oatmeal
L: protein shake
S: pretzels
D: protein shake

Workout:
1m Walk
3 m Jog
Bench press (1)35x10 (3)35x11
Incline bench press (2)30x11 (1)30x12
Incline dumbbell flyes (2)30x9 (1)30x10
Low pulley cable crossover (2)20x9 (1)20x11
Tricep pushdown (4)60x11
Standing tricep extensions (2)17.5x2 (1)17.5x13
Cable overhead tricep extn (1)15x11 (2)20x11
Standing calf raise (1)35x21 (3)35x20
Obliques (1)17.5x20 (2)17.5x25
Sauna 40 min

Tuesday:
B: 1 cup of oatmeal
L: chicken breast
D: protein shake
Workout:
Walk
Jog
Dumbbell bentover row
Wide grip pulldown
Straight arm pulldown
Dumbbell curl
Dumbbell incline curl
One arm high cable curl
Hanging leg raise
Weighted crunch
Dumbbell side bend
Abs of choice
Plank 2(1min)
Standard crunches 2(50)
Overhead med ball sit ups2(50)
Skull crushers 2(50)



Wednesday:
B: oatmeal
L: tilapia
D: pretzels w/a side of light sour cream - I know I'm weird
Protein shake
Workout:
45 min stationary bike
Dumbbell shoulder press 3(30x11) 30x12
Dumbbell front raise 3(15x9)
Dumbbell upright rows 2(35x9) 1(35x10)
Bentover delt flyes 2(25x9) 1(25x10)
Dumbbell shrugs 3(35x12) 1(35x12)
Standing calf raises 4(35x20) 2(35x25)
Oblique 3(17.5x25)
30 min sauna

Thursday:
B: oatmeal to go bar
L: protein bar with a big banana
D: protein shake
Workout:
Bicycle
Abs
Sauna

Friday:
B: oatmeal
L:spasagna
D: grilled chicken fajita thing, one big ass corn on the cob
Restday

Saturday:
B: oatmeal
S: cupcake
S: pretzel
D: five cheese ziti (the pros of being a long distance runner)
Rest

Sunday:
7.5 run
B: oatmeal
L: wings & beer
D: 3 double club specials
Aka I didn't give no shits about my diet after my race