On the weekends, I tend to get a little lazy with my food choices and productivity. However, today was different. I decided that it was a beautiful day, and I would hit the pavement for a run. Since I started my morning active, this motivated me to continue with a productive day.

Last Friday, I went to Whole Foods to pick up a few things. I saw that Vega products were on sale. I have only tried their Recovery, which were sample packets. Normally, I do not purchase their products because of the price.

Since they were on sale, I figured that this would be a good opportunity to try them out. I bought the Pre-Workout Energizer, Recovery Accelerator and the protein bars. I got the acai berry flavor for the Pre-Workout Energizer. The taste was drinkable.

It was not bad, but it was obviously not like eating a yummy piece of cake. As for the Recovery Accelerator, the apple berry flavor was good. In my opinion, it was better than the tropical flavored one. Finally, the protein bar that I bought was the Chocolate SaviSeed.

The protein bar was really good. I would be interested in continuing to purchase these down the road.

Morning Run

I started using the RunDouble app again. I am on week one, day three. Before my run, I had a serving of the Pre-Workout Energizer. It was about noon when I started, and the weather was warm.

I am not sure if it was the supplement or a good night’s rest, but this was my best time. My max pace was 8:59, which was a first. I felt really great after the workout. Here were my stats:

Workout for the Week

Monday: Hamstrings, Glutes & Abs

• 5 minute warm-up on recumbent bike
• Lying hamstring curl: 3 sets of 10 – drop-set (Hamstrings)
• Seated one legged hamstring curl: 3 sets of 10 – drop-set (Hamstrings)
• Wide Stance Leg Press: 3 sets of 8–10 (Hamstring, Quads & Glutes)
• Bent leg deadlift with barbell or dumbbells: 3 sets of 8–10 (Hamstrings)
• Glute bridge lift on floor – hold a weight: 3 sets of 10 – drop-set (Glutes)
• Glute cable kickback: 3 sets of 10 – drop-set (Glutes)
• Crunches on stability ball: 3 sets of 50 (Abs)
• Bicycle Crunches: 4 sets of 25 (Abs)
• Plank 3 sets of 30 seconds (timed) (Abs)

 
End with 5–10 minutes of stretching

Tuesday: Shoulders & Cardio

• 5 minute warm-up on the treadmill – walk or jog

 
Super set #1

• Military press with dumbbells: 3 sets of 8–10 (Shoulders)
• Alternating front dumbbell raise: 3 sets of 8–10 (Shoulders)

 
Super set #2

• Seated Arnold Press: # sets of 8–10 reps (Shoulders)
• Standing lateral raise with dumbbells: 3 sets of 10–12 (Shoulders)

 
Super set #3

• Front deltoid raise to a “T”: 3 sets of 8–10 (Shoulders)
• Bent over rear deltoid flyes: tip: utilize the back extension machine to hold your feet and put you in the proper position: 3 sets of 8–10 (Shoulders)

 
Cardio for 30 to 45 minutes on the step mill, elliptical or walking uphill on the treadmill
End with 5–10 minutes of stretching

Wednesday: Back, Biceps & Cardio

• 5 minute warm-up on the treadmill – walk or jog
• Seated good morning with barbell: 3 sets of 8–10
• Bent over barbell row (underhand): 3 sets of 10 – drop-set
• Wide grip lat pull-down pull down, super-set with close grip pull down (underhand): 3 sets of 8–10
• Incline dumbbell curls: 3 sets of 8–10
• Standing alternating dumbbell curl: 3 sets of 10 – drop-set
• Single-arm preacher curls: 3 sets of 10 – drop-set

 
Cardio for 30 to 45 minutes on the step mill, elliptical or walking uphill on the treadmill
End with 5–10 minutes of stretching

Super set #1

• Barbell bench step-ups: 3 sets of 8–10 (Quads)
• Leg press (shoulder width): 3 sets of 20 (Quads)

 
Super set #2

• Walking lunges with dumbbells (short strides): 3 sets of 20 (Quads & Glutes)
• Squats with barbell or on a smith machine (shoulder width): 3 sets of 20 (Quads & Glutes)

 
Back to normal

• Machine of Barbell Hack squats: 3 sets of 20
• Standing calf raise machine: 3 sets of 20 (Calves)
• Seated calf raise: 3 sets of 20 (Calves)

 
Cardio for 30 to 45 minutes on the step mill, elliptical or walking uphill on the treadmill
End with 5–10 minutes of stretching

• 5 minute warm-up on the treadmill – walk or jog

 
Super set #1

• Push-ups: 3 sets of 15 (Chest & Triceps)
• Bench press with dumbbells: 3 sets of 8 – 10 (Chest)

 
Super set #2

• Cable cross over: 3 sets of 8–10 (Chest)
• Weighted dips on bench (use a dumbbell or plate): 3 sets of 8 – 10 (Triceps & Chest)

 
Super set #3

• Triceps cable push down: 3 sets of 8–10 (Triceps)
• Overhead triceps press: 3 sets of 8–10 (Triceps)

 
Super set #4

• Skull crushers: 3 sets of 8–10 (Triceps)
• Close-grip bench press: 3 sets of 8–10 (Triceps & Chest)

 
Cardio for 30 to 45 minutes on the step mill, elliptical or walking uphill on the treadmill
End with 5–10 minutes of stretching