Khaines Workout Log!

Alrighty! Today was my off day so cut me some slack. Lol.

Tuesday April 6

3.5 mile run (steady pace) - 30 min

Current weight: 128 lbs
Goal weight: 145 lbs (solid muscle)

Upcoming events:
- Chamber Country Classic; 10k marathon (June 12)

Keep it goin!! and bleh 10k marathon (shudders at the thought) no thanks. lol To SAFELY Pack on more weight in muscle. because your a hard gainer like me. Go to walmart and in their health section theres big bottles of WHEY protein. drink gob loads of that stuff. And eat a healthy diet full of carbs, and Protein high meats. (fish being the highest) Even if its tuna (in water) thats 28g of Protein in one can. OMNOMNOMNOM!!!

Wednesday: April 7

Whoot! Good day today. Got everything done that I wanted to.

Squat (3 sets) - legs
Lunge (3 sets) - legs
Bent-over row (3 sets) - back
Lat pulldown (3 sets) - back
Biceps curl (3 sets) - arms
Reverse curl (3 sets) - arms
Standing calf raise (2 sets) - legs
Crunch (2 sets) - abs
Reverse crunch (1 set) - abs

25 minutes of cardio (tredmill) - pace: 5.5 mph

Marathon prep:
2.6 mile run

I'm feeling good about my workouts, but I'm starting to think that by training for my races I won't be able to bulk up like I want to....but I really want to race...hmmm....thoughts?

Thursday: April 8

Off-day

Friday: April 9

Bench Press (3 sets) - chest
Incline Press (2 sets) - chest
Chest Fly (2 sets) - chest
Seated Shoulder Press (3 sets) - shoulders
Front Raise (2 sets) - shoulders
Bent-over reverse raise (2 sets) - shoulders
Lying Tricepts press (3 sets) - arms
One-arm tricepts extension (2 sets) - arms
Crunch (until failure) - abs
Reverse Crunch (until failure) - abs

25 minutes medium-intensity cardio (tredmill)

Marathon Prep:


3.5 mile run

Saturday: April 10

I'm supposed to lift today but I haven't been able to get into the fitness center. Gr....

Marathon Prep:

4 mile run

Sunday: April 11

GARRR! I was supposed to lift today TOO! Khaine = failure

Marathon prep:

5 miles (fast pace)

Monday: April 12

Day off

Tuesday: April 13

Marathon Prep: 3.5 mile run (moderate pace)

Wednesday: April 14

Hard Gainers Work-out
25 minutes cardio (treadmill) 5.5 mph

Marathon Prep:
2.0 mile run (easy pace)

Bench Press (2sets) - chest
Incline Press (3 sets) - chest
Chest Fly (2 sets) - chest
Lying Tricepts press (2sets) - arms
One-arm tricepts extension (3 sets) - arms
Crunch (10 lap) - abs
Reverse Crunch (until failure) - abs