Morning
Cardio
Dynamic stretching
Stationary Cycle
3 min warmup
25 mins @ 70-80% mhr (135-155bpm)
3 min cool down
Post-workout (which is my usual breakfast too)
shake (1 1/2 cup oats, 1 scoop whey, 1 tsp olive oil)
1 cup strawberries and 1 cup pineapple
Evening
Pre-workout
muscle milk shake
5 min warmup on cycle
1 light set of lunges
1 light set of front squats
5/3/1 Leg day
Hack squat 3x5,3,1
(and thats it for tonight, since its a late night and I'm wore out, next week I plan on adding back in lunges along with my usual hack squats and SLDL)
Core
Bicycle crunch
Side bend
Around the worlds
Plate swings
and I end the workout with 5 mins of intense shadow boxing
Post-workout
shake (1 1/2 cup oats, 1 scoop whey)
Static stretching
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