I woke up at 4:00 am to get to the gym with my mom this morning. Mondays and Thursdays are treadmill days, Tuesdays and Fridays are lifting days, Monday/Wednesday/Friday are push up and sit up days. This morning I did "Papa's Workout." This is where I focus on upper body exercises. Starting at a low weight, doing about 10 reps, skipping every other weight.(so I move up the weights by 2's.) Once I'm only able to 1 rep of my max weight, I begin dropping weight all the way back down, doing the max amount of reps per weight setting.(no skipping every other.)
*Warm up: 10 minutes in Sauna, 10 minutes on hand row (easy/moderate intensity.)
*I did this for my main lifting workout: (This took about 2 hours total.)(Papa's Workout)
-chest press(maxing at about 195 pounds)
-curls(maxing at 32.5 pounds)
-seated dips(maxing at about 150 pounds)
-lat pull down(maxing at about 180 pounds)
P.M.: Body weight
-Afterwards I did 4 sets of 5 full body weight dips.
-Later in the day I did a total of 250 push ups and 250 sit ups.
I also did some light stretching, my knee still hurts a little bit so no running today. Might just rest my legs the rest of this week so I can start marathon training fresh and good to go on Monday. Aiming for 2/3 protein shakes a day and a power bar.
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