Friday Work out December 23, 2011


Last workout before Christmas wanted to burn myself out as much as I can nothing special I done this program and I feel that I am finally starting to get used to eat as well with the current diet that I am on to help me get my body fat down to about 8%( which will be  pushing it but worth a try). Starting Monday I will make a change to a lot of the exercises that I do so that I can progress and make myself as ready as possible for the Tough Mudder.  If you don’t read any other post I want to wish you a Happy Holidays  to all  and a Happy New Year.

Aerobic work
Treadmill                                                                               45 mins
Work 1min @ 10 mph
Rest  1 min @ 3.5 mph

Stretching and Mobility

Lifting

Bulgarian Split Squats                                                         5×5 @ 205 lbs
Single leg Dead Lift                                                               3 x 8 @ 85 lbs
Dumbbell Bench press                                                        4 x 6 @ 85 lbs
 L – Pull ups                                                                              4 x 6  w/ body weight
Anti rotation T- bar                                                             3 x 10 @ 10lbs
Sit ups                                                                                        3 x 20

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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