Done

No more public blog, atleast for now. I will be logging workouts still, and plan on writing some articles on fitness, training, nutrition,etc in the future.

Running, weight lifting

Morning

pre-workout; cup of coffee

warmup; dynamic stretching, light jog for 3 mins

run 30 mins

cooldown; light jog for 3 mins, static streching (small amount)

post-workout

shake (1 1/2 cup oats, 1 scoop whey), orange

Evening

warmup; cycle for 5 mins, dynamic stretching, light weight sets of front squats

5/3/1 squat

hack squat 3x5

cooldown; static stretching

Fri, Thurs

Thurs

30 min run

Fri

5/3/1 deload week
shoulders

oh press 5x5

Conditioning

Morning

30 min run

Evening

Lifting deload - Back

Dead lift 5x5

Bicycle crunch x 300

Neck bridges x 100

** A bit under the weather and I've also missed some posts but I got around to tonights. Taking it really easy this week, hopefully I will get over this cold quick, this is my deloading week anyway. Running is awesome, but its killing my knees and keeping me from doing boxing or sprints in the evenings. I'm hoping my body gets used to it but who knows, my knees have always been a problem.

Running & Boxing

Morning

30 min jog/run

Evening

shadow boxing 5x3min rounds

Shoulders

Shoulders

oh press 3x5,3,1
upright row 3x5-8

--

brazilian jiu jitsu

Lifting Back and Biceps

5/3/1 Lifting
Back/Biceps

warmup; dynamic stretching and light sets of dead lifts

dead lift 3x5,3,1
bent over row 3x 6-8
curl 3x 6-8

Core

bicycle crunch x 300

stretching, lots of stretching