The Workout that Has Actually Gone On with Details

 Ever since I joined the Y, I have had a pretty standard plan that I have stuck to.

Workout plan:

• 5 days of gym-work (~1 hr. per day, Sun.-Thurs.)
• Sunday: Legs (Squat, Leg press, Kettle-bell)
• Monday: Biceps, Chest, and Back (Bench/Incline-Decline, Preacher/Alternating Curls)
• Tuesday: Triceps, Shoulders and Back (Dips, Military press, etc.)
• Wednesday: Legs (Kettle-bell, more all-around)
• Thursday: Little bit of everything
• Core/Abs everyday
• Saturdays: General Cardio (Biking/Soccer/etc.) or gym session

Typical Day:

• Run a mile
• 1 minute sprint on bike
• Straight into first strength rep
• 3-4 sets of 10, good weight but not max
• Do other exercises while on break (push-ups, pull-ups, keep moving/heart rate
• 3-5 minutes of medium resistance on bike
• Next strength set using same formula
• 3-5 more minutes on bike or treadmill
• Core work out:
• 1 minute plank on elbows (standard), 10 second rest
• 10 sec. standard plank, 10 sec. left foot/right arm extended, 10 sec. standard, 10 sec. right foot/left arm, 10 sec. standard, 10 sec. elbows extended out to forehead level, 10 sec. standard
• 30-40 sec. each of left/right side plank
• 30 crunches
• 30 each right/left side curls
• 20 sec. 6-inches
• 1 minute sprint on bike
• 1/4-1/2 mile cool-down jog
• Stretch

Sometimes might throw in an extra strength workout in there and try to keep a maximum of 30 seconds between stations, always keeping moving.

I know I skipped a month but everything's going okay still. Hopefully finally get some mid-way pictures this week, there have definitely been some changes in body composition along with the 8 lb. loss (down to 156). Also I am doing the same duathlon that I did last year, this Saturday. Haven't really been training specifically for it, mostly just looking for the challenge and we'll see how it goes.