30 Day Challenge: Day 1

Day 1 of training!


I woke up very easily at around 6:30am today (maybe because I was exited to start).

I went to 24 hour fitness (by the way: you can buy a  2 year membership at costco for $320 flat- that's about 13$ a month if you do the math!)

1) I started by warming up on the treadmill for about 4 mins. (at a level 6).  After that I started with Squats.
I usually go a lot heavier, but as we discuss, this week we the focus is endurance, so I loaded the bar with 25 lbs on each side and did 4 sets of 15 reps and quickly move to the calf raises machine next to it and loaded the machine with 80 lbs on each side for a 'super set'.  (a super set is two exercises performed back to back with no rest in between).

*I did 4 cycles of the super set (two exercises) with a 30 sec. rest between each cycle.

2)  The second super set was: Dead lifts and Lunges.
I loaded the bar with 25 llbs on each side and lunges with body weight.
*I did 3 sets of dead lifts and 3 sets of lunges (for the lunges: I had a stagger stance and did 15 reps with one leg, switched and did another 15 reps with the other leg).
*Dead lifts: 15 reps

I finished my work out with 20 mins of cardio on the treadmill at a mild speed of 6.

The work out:
Super sets: 4 sets of 15 reps
1) Squats to calf-raises

** if you are working out at home or with no equipment: stand in front of a chair/ bench- and do squats there (or simply do it with no weights) and move to standing calf raises (or stand at the edge of a step/stair and raise to your toes.

2) Dead lifts to Lunges
** Lunges (make sure you have a straight back, shoulders back, front knee does not pass your toe line)
instead of dead lifts: you can look for something that is 3/4 feet tall (a chair, a stair case...)

3) Cardio: 20 mins (chose a speed you can sustain for 20 mins without stopping)


Nutrition:

Breakfast: I ate some Total Cereal with almonds, blue berries and a banana.
worked out from 7am to 8am
Protein Shake at 8am


Lunch: Salmon and Veggies

Mini- video of my Lunch in the making to the right of your screen! :)
haha- I'm a chef!
http://youtu.be/EpkIWwGNPgU


Dinner:
7pm
Turkey Sandwich with an apple

Water intake for the day: 5 glasses of water (not enough...)

Tomorrow's work out:

30 day challenge: Day 2!
Work out:
Chest and triceps

1)Flat- bench press- 4 sets (a weight you can lift 15 times): I will put the 45 lbs on each side and depending on how i do on the first set: i might adjust.
Super set to:
Push ups- as many as you can do on one bout (one try)

2) Incline bench (bench slanted up)
4 sets of 15 reps
super set to:
Planks (hold for a min)

3) triceps
standing tricep extensions or dips
super set to:
side planks (hold for 30 sec on each side)

4) decline bench press (bench slanted down)
4 sets of 15 reps
super set to:
target situps

5) triceps
tri-kick backs or lying tricep extension

I'll check in tomorrow and add to this work out!
Stay focus!
Good Job so far :)

your trainer,
Sebastian M. (share this with someone you care for!)

Personal Training available: ask me if interested
626-375-6744
fitwithsebastian@gmail.com
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