Today was a light day because I am running a half marathon on Sunday.  It Is the Boston Run to Remember honoring law enforcement in the Boston area.  I ran an easy pace for 5 miles and finished with 4 sets of 25 push-ups.

-Tim 

Gold’s Gym, Chambersburg
Dips

I am excited for my first post on the weareone365 blog. Today I am still recovering from yesterday’s leg work out. To let my legs recover, I skipped cardio. I began with a quick, four minute warm up on the elliptical. After I got my blood pumping a little bit, I started my lift. Typically on Tuesdays, I concentrate on triceps and shoulders. Today was no different. I began with four or five sets of weighted dips. I work up in weight and down in reps. I started with a set of 8 at 100 lbs and finished with a single at 160 lbs. I then moved to standing military press into a push press at my heaviest sets. I did about four or five sets of this as well, working from 115×8 (strict) to 175×2 (push press/cheat).
The two lifts I have just mentioned are Tuesday’s main focus, as they are the days most compound and strength oriented lifts. I concentrated primarily on tearing muscle fiber for building strength and explosiveness as opposed to many hypertrophy based plans a lot of guys do. After these I proceeded to do “skullcrushers” (more explosively than standard technique), seated dumbbell shoulder press, and various cable pull downs to isolate all three heads of the triceps. I have done little, to know delt isolation lately as my joints need a break from that strain. Post workout I ate a bowl of steel cut oats, and a full rotisserie chicken. Several hours later, I had a Monster Milk shake. Hopefully that will help my body recover so I will be ready for back day tomorrow. #futureworkouts

It was a beautiful day in Ohio today. I was only able to do three miles today, but this has been a pretty productive week.  I did 5 miles on Wednesday, 5 miles on Tuesday, and played pick up basketball on Monday.  

-Tim