Memorial Day

I hope everyone had a fantastic memorial day

Mine was very very busy...

So busy that I forgot to eat

While I ate, but it was not enough to power my body.

After I got off of work I went to the gym

After doing some stretches Duane and I did are mandatory 100s which made me feel horrible. I felt dizzy and sick to my stomach which is weird since I have done m100s before and although i felt tires and was pouring out sweat I did not feel sick. On my way home I realized I was starving and through working and working out I had forgotten to eat a decent anything.

After I was done at the gym by Duane's house I stopped off at the gym by my house to pick up the personal workout plan that the physical trainer created for me. It looks like it could help but the majority of the items that I need to work on are not on the priority days.

Here is what the plan looks like

Day 1

• Warm-up
• 5 - 10 minute - cardio

• Strength (2 - 3 sets)
• 10 reps - leg press
• 10 reps - rear delt/row machine
• 10 reps - overhead press machine
• 10 reps - chest press machine
• 10 reps - tricep extension machine

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) dbell side bend

• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 1 - Push-up/Crunch specialization

• Warm-up
• 10 - 20 minutes - steady cardio

• Strength
• 2 minutes - push-ups
• 2 minutes - Sit-ups
• 2 sets of 10 reps - overhead press
• 3 sets 30 - 60 secs - side plank

Day 2

• Warm-up
• 5 - 10 minutes - cardio

• Strength (2 - 3 sets)
• 10 reps - leg curl
• 10 reps - leg extension
• 10 reps - lat pull down
• 10 reps - rear delt/row machine
• 10 reps - bicep curl

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) ab crunch
• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 2 - Pull-up specialization

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength (2 - 3 sets)
• 10 reps - wide grip pull-up
• 10 reps - medium grip pull-up
• 10 reps - chin-up

Day 3 (body weight)

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength
• 10 reps - pull-ups
• 2 minutes - push-ups
• 2 minutes - sit-ups
• 15 reps - lunges
• 30 - 60 seconds - front plank

• Cardio
• 85% 1.5 mile run

I will try this out for a couple of weeks and see how it works out and if I do not feel like I am improving I will have to work on a new routine for my self or find a military style training I can work with.

Have a fantastic and healthy week

Thomas Gould