The Grind Fitness Garage

28 Feb - Daily Log Day #8:

Cardio Day - Mind Clearing Day
- 0500: 5.5 mile road run
- 0630: 13 mile bike ride

***30 min Stretch***

27 Feb - Daily Log Day #7:

Muscle Strength and Endurance:
0500 - 13-mile bike ride
0800 - Chest and Biceps:
*DB Flat (work up to 5 rep max then drop set by 10lbs till complete failure
*BB Incline (work up to 5 rep max then drop set by 10lbs till complete failure)
*Body Weight Dips (4 sets/12 reps)
*Easy Bar Curls (4 sets/12 reps)
*Bicep Curl Machine (4 sets/12 reps)
0930 - 20 min Elliptical ( 7 / 25)
***30 min Stretch***

26 Feb - Daily Log Day #6:

Cardio Day
- 0500: 5 mile rainy road run
- 0630: 13 mile bike ride

***30 min Stretch***

25 Feb - Daily Log Day #5:
Muscle Strength & Endurance (Shoulder Day)

0800 - Standing BB Strict Press (4 sets/12-15 reps)
Standing Military Press Machine (4 sets/12-15 reps)
Standing DB Shoulder Press (4 sets/6 reps)
*Superset with Front Delt Raises
DB Superset Shoulder Fly’s w/Rear Delt Fly’s (4 sets/10- reps each)

0900 - Ab work & Stretch

24 Feb - Daily Log Day #4:

Cardio/Mind Clearing Day:

0630 - 4.5 mile rode run
0800 - 14 mile bike ride
0900 - Stretch

23 Feb - Daily Log Day #3:

0500 - 13.0 mile bike ride

Muscle Strength and Endurance (Back/Biceps)
0800 - Cable Machine Work:
- Wide Grip Lat Pull Downs (5 sets/12 reps)
- Close Grip Seated Lat Pulls (5 sets/12 reps)
One Arm DB rows (3 sets/work up to 10 rep max-125lbs)
**Superset DB curls (3 sets/12 reps)
25 Pull-Ups
**Superset EZ Bar curls (3 sets/12 reps)

(wimped out on afternoon fat burning)

22 Feb - Daily Log Day #2:

Cardio & Low Impact Fat Burning Day:
0500 - 4.0 mile road run
0800 - 30 min Elliptical (level 25 incline 7)
0830 - 20 min foam roll and stretch
0900 - 30 min Stair-stepper (level 7)

21 Feb - Daily Log Day #1:
0500 - 3.5-mile run
0800 - Strength & Endurance: Chest/Triceps
- Worked up to 4 rep max DB press (125lbs)
- BB Flat and Incline 3 sets each/12-15 reps (185lbs/165lbs)
- Body Weight Dips 3 sets
- (Volumizing) Chest Press Machine w/Triceps Extensions 3 sets/15 reps
0930 - 20 min Elliptical Interval Training
1600 - Stretch

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