Calisthenics

Today I did 2x35 pushups and 75 medicine ball crunches. Thank goodness I'm getting better at pushups.

Cycling and weights

barbell triceps curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
preacher curls 12, 10, 8, 6, 2 @ 55, 60, 65, 65, 70
hammer curls 12, 10, 8, 6 @ 40, 50, 60, 70
dips 12, 10, 8, 6, 2
half pull-ups 2x4

Cardio

15 minutes cycling at 90 RPM at level 10 resistance
6 minutes of fartleks. 1 minute on level 20 80 RPM, 2 minutes recovery at 90 RPM.

Calisthenics

50 medicine ball crunches
planks and stabilizers
25 pushups & 25 knuckle pushups (my chest is sore)
20 squats

weights and spinning

barbell military press 8, 6, 4, 2, 1 @ 95, 100, 105, 110, 115
upright rows 8, 8, 6, 6 @ 40, 50, 60, 70
barbell shrugs 10, 8, 8, 6 @ 70, 70, 80, 80

10 minutes of walking

13 minutes of fartlek spinning.

The military presses were harder to complete today because I increased my starting workload and finished using more muscle fibers more often.

The spinning was absolutely hard. I wasn't about to have a coronary or anything like that, but I was burning 30 calories a minute and maybe more. That's about 2 Watts, and I have no idea how many MET's that is. It was really designed to be a lactic acid test to train the muscles to almost failure, and I'd have to say it did a splendid job in that regards.

Weights

Barbell bench press 8, 6, 4, 2,1 @ 135, 155, 165, 175, 185
incline barbell bench press 8, 6, 4, 2, 1 @ 95, 105, 115, 125, 135
wide grip pull ups 7,5,4,4

Sunday

Last night I ran 1 mile and this morning I ran 1 mile and walked 1 mile. Later I need to lift weights at the gym. I really need to do well on the PRT for running, and considering I haven't had any running regimen in 4 years, this could be tough.

weights

today I did 45 pushups. For weights I did:
barbell tricep curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
close grip bench press 12, 10, 8, 6, 2 @ 45
preacher curls 12, 10, 8, 6 @ 55, 55, 65, 65
hammer curls 12, 10, 8, 6 @ 40, 50, 50, 60
dips 12, 10, 8, 6, 2, (38)

Running

Today I ran 1.8 miles in about 16 minutes and I biked for about 4 miles. Later I'll lift weights for biceps and triceps and finish doing my daily allotment of crunches.

weights for shoulders

barbell military press 8, 64,2,1@ 85, 95, 105, 110, 115
barbell rows 8,8,6, 6 @ 40, 50, 60, 70
9 pullups
45 pushups
100 crunches

Lazy Sunday

Today I did 55 pushups (knuckles and normal) and 100 crunches along with squats.

Weights

barbell bench press 8,6,4,2,1@ 135,145,155,165, 185
close grip pull ups 7,5,4,4 2x6 w/ 55lbs assistance
flyes10, 8, 8, 6 @130, 140, 140, 150
seated rows 4x8@90, 140, 150, 160

Cycling

I went cycling today out at Walnut Creek for 17.7 miles in one hour 4 minutes, and then came back home to bike 4 more miles as a warm down for a total mileage of 21.7.  At Walnut Creek, my average speed was 17 MPH with a max speed of 24.6 MPH, and I burned off 1,120 calories which results in me feeling like I have an empty pit where my stomach used to be. To lunch I venture!

Weights, running, and cycling!

So for weights today I did: 5,4,3,2 widegrip pullups and 3x6 wide grip pullups with 55lbs assistance.

hammer curls 12, 10, 8, 6@ 40,40,50,50

seated rows 4x8 @90, 140, 150, 150

After that I did 2 half mile sprints with 2 half mile recovories and a 1.5 mile jog in 26 minutes.

And on top of that I biked for 6.6 miles at 17MPH. I burned off 375 calories by cycling, and 460 calories running to burn off a total of 835 calories (not including weight lifting).

Phew.

weights

Barbell bench press 8, 6, 4, 2,1 @ 135, 155, 165, 175, 185
incline barbell bench press " @ 95, 105, 115, 125, 125
closegrip " " @ 45, 65, 75, 85, 95
triceps pulldown 12, 10, 8, 6, 2 @ 130, 140, 150, 160, 160
flys 4x8 @ 40
skullcrushers 12, 10, 8, 6, 2 @ 25, 35, 45, 55, 55

biking

Today I did 7 miles on my mountain bike. Too bad it needs a new rear innertube or else I would've done faster than a 13 mph pace without my legs burning. But it was pretty neat to bike through my neighborhood down to the creek, since I saw three does that frequent the area, grazing.

weights

Barbell military press 8, 6, 4, 2, 1@ 75, 85, 90, 95, 105
standing rows 2x8, 2x6 @ 40, 50, 60, 60
standing flyes 2x8, 2x6 @ 40, 40, 50, 50

biking

I took my mom's bike out for 6.5 miles in 27 minutes.

biking

I biked around the neighborhood for 6.5 miles in 30 minute on my mountain bike to burn off 343 calories.

weights

I did weights for back and biceps today:
wide grip pullups 4, 4, 3, 3, 3x6 w/55lbs assistance
hammer curls 12, 10, 8, 6 @ 40, 40, 50, 50
seated cable rows 4x8 @ 100, 100, 110, 110
barbell curls 12, 10, 8, 6 @ 30, 40, 50, 60

I ran 2 miles in 19 minutes to burn off 300 calories. I hate getting back into shape for running.

weights

Barbell bench press 8, 6, 4, 2, 1 @ 135, 145, 155, 165, 185
incline " "@ 95, 105, 115, 125, 135
triceps pulldown 12, 10, 8, 6, 2 @ 100, 120, 140, 150, 160
flyes 10, 8, 8, 6 @ 50, 50, 60, 60
skullcrushers 12, 10, 8, 6, 2 @35, 45, 55, 65, 65