Wednesday, November 2, 2011

November Workout Schedule

Last night I got to work on both a running schedule and a lifting schedule for the month of November.

November Running Schedule:

November running schedule

November Lifting Schedule:

November lifting schedule

(You may also click on each of the images to view a larger version in Google Documents.)

While I don’t necessarily neglect the gym on the weekends, I tried to make this schedule as realistic as possible by only scheduling workouts on mornings I know I will be here in Petoskey, since that’s where my gym membership is this month. I also tried to correlate my lifting schedule with my running schedule as best I could so I can make the most out of my time at the gym. Finally, during the last two weeks I squeezed all of my lifting into three days since Thanksgiving break is the second to last week and my rotation will be done on the 30th. Hopefully having a solid workout schedule will result in me getting my butt to the gym every day. I want to do well in that 5K at the end of the month!

This morning I stuck to my new workout plan perfectly. I started with the following chest and triceps routine:

  • Lying dumbbell press 3 sets x 15 reps superset with overhead triceps extension 3 sets x 15 reps
  • Incline dumbbell flyes 3 sets x 15 reps superset with triceps pressdown (with a straight bar) 3 sets x 15 reps
  • Chest press (machine) 3 sets x 15 reps
  • Dips 2 sets x 10 reps
  • Push-ups (on my knees) 2 sets x 15 reps

I finished up with 20 minutes on the elliptical. This workout had me shaky; I had a hard time with those push-ups at the end!

Breakfast was a banana and a protein bar:


I LOVE the Cookie Caramel Crunch flavored Oh Yeah! bars so I decided to try a new flavor today. Unfortunately, this Peanut Butter and Caramel bar was not as tasty as I hoped.


I think I’ll be sticking to Cookie Caramel Crunch bars from now on. I’m not a fan of most protein bars (they usually taste too “protein-y”) but that flavor is legit!

Came home on my lunch break and reheated some shrimp pasta from last night that I topped with some tomato basil feta:


With a spinach salad on the side.


And now my lunch break is over and it’s time to head back to work. Wah Sad smile


Have a great afternoon!


P.S. If any of you are big on supplementing before/after the gym, Eric just wrote a cool post on his blog about his supplement stack. Be sure to check it out!


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