3/28/11

Rest

3/29/11

Stretching

DB Snatch - 5x50 per arm for 4 sets
Shoulder Press - 10x75 8x85 5x95 6x95
Shrug - 15x115 15x135 15x155 15x155
T-Bar Row - 10x55 10x70 10x90
Tricep Pulldown - 15x35 12x40 12x40 10x45
Overhead Tricep Extension - 10x30 10x35 10x40 10x45

3/30/11

Rest

3/31/11

Stretching

Reverse Flys(per am) - 10x15 10x15 10x20 10x20
Front Raises(per arm) - 10x10 10x15 10x15 10x20
Lat Raises(per arm) - 10x12.5 for 3 sets
Incline Bench Press - 10x105 8x125 7x135 4x145
Clean to Press - 6x75 6x85 6x95 5x105
Upright Row - 10x65 8x75 8x75 7x75
DB Row(per arm) - 10x45 10x55 10x55

4/1/11
4/2/11
4/3/11

Rest

4/4/11

50 Burpees
100 Push-ups
150 BW Squats
1 Mile Jog

Just under 36 mins.

I'm going to start pushing my cardio more since its getting nice out. I'll try this again in about a month or so. My goal is to get under 30 mins. It shouldn't be difficult just something to aim for to see some progress.

4/5/11

Warm-up
500m Row
Stretching

DB Flys - 10x35 10x35 10x40 10x45
Bench Press - 5x135 5x155 4x165 4x165
Dips - 3 sets of 10

8 Chin-ups, 8x30 Hammer Curl
x3

5 Kneeling Rollouts
10 V-ups holding 12# medicine ball
30 second plank
x3

4/6/11

Rest

4/7/11

Rest

4/8/11

Warm-up
500m Row
Stretching

Bench Press - 5x135 5x155 for 4 sets
Tricep Pulldown - 12x35 10x40 10x40 10x45
Power Clean - 3x115 for 3 sets
Squats - 5x185 for 3 sets
Leg Extension - 12x100 for 4 sets
Standing Calf Raises - 15x135 15x155 15x185 15x205


I tested my maxed chin-ups the other day and I did 18 full range reps. Almost at my goal!

4/9/11

Rest

4/10/11

Warm-up
500m row
stretching

DB Snatch(per arm) - 5x50 5x55 5x55
Shoulder Press - 5x85 for 4 sets
Weighted back Extensions - 10xBW+15 10xBW+25 10xBW+25
Deadlift - 5x205 for 3 sets
Leg Press - 8x315 for 4 sets
Leg Curl(fw) - 10x35 10x35 8x45
Seated Calf Raises - 15x75 15x100 15x125 15x100 15x75
2mins jump rope

4/11/11

Rest

4/12/11

Warm-up
Stretching

Squats - 5x135 for 3 sets
Box Jumps - 3 sets of 10
Power Clean - 3x115 for 3 sets
Bench Press - 5x155 for 4 sets
Incline DB Press(per arm) - 10x40 10x40 10x45 10x45
Preacher Curl - 10x60 10x70 10x80
Hammer Curl(per arm) - 10x25 10x25 10x25 8x30 8x30

4/13/11

Rest

4/14/11

Warm-up
500m Row
Stretching

Deadlift - 5x215 for 3 sets
Split Squats(per leg) - 10x60 10x80 10x80
Standing Calf Raises - 15x135 15x155 15x185 15x205
Lat Raises(per arm) - 10x10 10x12.5 10x15
Front Raises(per arm) - 10x15 10x15 10x20
Shoulder Press - 5x85 for 4 sets
Clean to Press - 6x75 6x85 6x95 5x105
Pull-up - 10 10 8

4/15/11

Rest

4/16/11

Warm-up
Stretching

Bench Press - 8x155 8x155 5x165 3x170 5x135
DB Flys - 10x30 10x35 10x35 8x40
Incline Bench Press - 10x105 8x115 6x125
Power Cleans - 3x115 for 3 sets
Squats - 5x135 for 3 sets
Leg Extensions - 10x100 10x120 10x120 10x140

4/17/11
4/18/11

Rest

4/19/11

Warm-up
1000m Row
Stretching

Back Extensions - 10xBW+10 10xBW+25 10xBW+25
Deadlift - 5x215 for 3 sets
Leg Press - 10x275 10x315 8x365 5x405
Leg Curl - 10x100 10x110 10x120 10x130
Lat Raises - 10x10 10x12.5 10x12.5 10x15
Shoulder Press - 5x95 for 4 sets
Shrugs - 15x115 15x135 15x155
Compound Row(per arm) - 10x70 10x90 10x115 10x115

4/20/11

Warm-up
Stretching

Power Clean - 3x115 for 3 sets
Squats - 5x145 for 3 sets
Standing Calf Raises - 15x135 15x155 15x185 15x205
Bench Press - 5x155 5x155 5x160 5x160
Overhead Tricep Extension - 10x35 10x40 10x40 10x45

4/21/11

Rest

4/22/11

Warm-up
Stretching

Reverse Flys - 10x15 for 4 sets
DB Snatches(per arm) - 5x50 for 3 sets
Shoulder Press - 5x95 for 4 sets
Deadhang Pull-ups - 6, 9, 8
Lat Pulldowns - 10x60 10x70 10x80 10x90
(Forward Wrist Curl 12x30/Behind Wrist Curl 12x60)x3
Farmer Walks - 2 sets holding 120# for 150ft

4/23/11

Warm-up
Stretching

Bench Press - 5x160 5x160 3x185 5x160
Cable Flys - 10x30 10x40 10x40 7x45
Decline DB Press - 10x45 10x45 8x55
Power Clean - 3x125 for 3 sets
Squats - 5x145 for 3 sets
Hip Adduction - 10x110 10x125 10x125 8x140
Leg Extension - 10x120 10x120 10x140 10x160
60 sec. static wall squat

4/24/11

Rest

4/25/11

Warm-up
Stretching
1 minute jump rope

Barbell Shoulder Raise/Lat Raise - 10x20/8x12.5 x3
Shoulder Press - 5x95 for 4 sets
Shrugs - 15x115 15x135 15x155
Clean to Press - 6x75 6x85 6x95 6x95

4/26/11

Active Rest - Landscaping and mulching; sunburn like a bitch

4/27/11
4/28/11

Rest - Still being raped by this sunburn

4/29/11

Warm-up
Stretching
20 Push-ups

Dips - 10, 12, 15
Tricep Pulldown - 15x35 15x40 12x40 10x45
DB Skullcrusher - 10x15 10x15 10x20 8x20
DB Curl - 10x30 10x30 10x35 10x35
Barbell Curl - 10x50 10x60 10x70 15x60
1 mile run - 7:28

Sunburn limited what I could do but I felt some burn

4/30/11

Got to work early so I took a run around the mall I work at. It was a mile loop and I managed it in 7:01. Refreshing

5/1/11

Rest

5/2/11

10 Pull-ups
30 Push-ups
40 Sit-ups
1 minute plank
x3

5/3/11

Rest

5/4/11

Warm-up
Half mile run
Stretching

Bench Press - 5x155 for 4 sets
Incline DB Press - 10x45 10x45 10x50
Chin-ups - 8, 11, 8
Push-ups - 2 sets of 20, elbows tucked, slow
Leg Extensions/Leg Curl - 10x120/10x110 x3