Triceps and biceps

triceps pulldown 4x10@ 65,72.5,80,72.5

barbell curls 3x6@72

triceps curls 4x8@40,50,60,72

half pullups 4x10

triceps pushups 5x15

hammer curls 4x8@60

2x50 crunches

45 minutes of weightlifting

Saturday workout

military dumbbell press 4x8@90
wrist curls 3x25@45
standing fly 2x8,6@40,50
shoulder shrugs 3x10@90
superset: 3x6pullups with 3x20 incline pushups
bent over lateral raises 4x10@20
superset: 3x25 crunches with 3x25 leg lifts
4x10 squats
2 mile run in 17:30 minutes.
4x25 knuckle pushups (160 total pushups)

24 minute run for about 3 miles. I'll probably do a couple sets of 25 pushups throughout the day for a total of 150.

Hump Day

2.3 mile run in 18 minutes

dumbbell bench press 4x10@100
inverted rows (12,10,10,8)
superset: seated fly 4x10@130,150 with 2x20,15 pushups
superset: wide grip pullups 4x8@55 with 4x10 pushups
4x50 crunches
110 total pushups

Weights and swimming

dips 4x10

concentration curls 4x10 @ 25

skullcrushers 4x8@72

hammer curls 4x8@ 40

triceps curls 4x8@40/50

200 crunches

weightlifting for 39 minutes

After that I swam about 600 yards or so in a hot therapy pool. I would've been able to do more if the water weren't 94 degrees and my muscles weren't cramping up from the heat.

Run and jackwebs

Run for 22 minutes at a moderate pace along with 4x50 jackwebs. Funny, I remember these being al ot harder to do at OCS!

This week

Monday I swam about a mile and lifted weights for triceps and biceps. On Wednesday I lifted weights for chest and back, and today I lifted for shoulders and legs and ran about 3 miles.

Saturday

seated dumbbell military press 4x10 @ 80
calf raises 3x20
lateral raises 4x10 @ 30
superset: 3x4 pullups, 3x20 pushups
3xplank walkouts
2x stabilizers
2x50 crunches.

Swimming
8x100 w/ 15-30 seconds of rest.

I bought UDT shorts to swim in because I thought they'd hold up to the chlorine a lot better than the regular nylon/lycra jammers and speedos. So far, so good.

Friday morning

100 pyramid pushups: 40, 30, 20, 10 with 1 minute rest between each set.

3 mile run.

50 crunches, 25 flutter kicks

2x25 fast pushups.

Calisthenics

2x15 full chest knuckle pushups, 15 triceps pushups.

50 crunches

30 full chest knuckle pushups, 2x15 triceps pushups

30 crunches, 30 flutterkicks

2 mile jog

PRT

Navy Physical Readiness Test

60 sit ups in 1 minute 30 seconds

50 pushups in 44 seconds

1.5 mile run in 11:33.

I still need to work on running.  I figure if I can keep an easy tempo continuously (like say, a 1 minute 50 second 400 meter lap time) for 6 laps, then I'd have an easy 11:00 mile and a half run.  The run wasn't that bad; I've definitely gotten stronger.  Reaching the mile mark was a lot easier than last time, possibly due to different running shoes, and more than likely due to increased running mileage.

2x30 pushups for 110 pushups total, because I feel like I needed it.

Friday

This morning I did a pyramid set of 100 pushups: 40, 30, 20, 10

and I did an additional 50 pushups this night.

A 2 mile run in 17:26 with an 8:20 mile split and a 13:15 1.5 mile split.

50 crunches to top it all off. Saturday I'm probably just going to jog a mile or so, and I'll take Sunday off since I have to do the PRT on Monday.

Weights

wide grip lat pull down 3x10@ 90, 140, 140

barbell curls 3xfailure @ 35 (30, 20, 15)

concentration curls 3x15@ 15 

seated cable rows 3x15@ 70

bent over barbell rows 3x15@ 40

hammer curls 3x12@ 30

3x15 pushups with 15' rest between sets

30 minutes of cardio on the crosstrainer burning off 348 calories.

Unintentional Day Off

I'm taking an unintentional day off of lifting weights and running.  I spent last night at my grandparents' house and it's next to the noisy highway. I got absolutely no sleep and was fine until 3 in the afternoon when I started dragging my heels.  Right now I'm absolutely exhausted and the last thing I need to do is make a mistake while attempting to lift heavy weights.

Weights

Barbell bench press 3x10@ 135

bench dips 3xfailure (35, 21, 15)

dumbbell triceps curls 3x15@ 35, 40

cable crossovers 3x15@ 50

one arm triceps extension 3x15@ 20, 20, 25

dips (8)

triceps kickback 3x15@ 15, 15, 20

44 minutes of endurance weightlifting

50 medicine ball crunches, 25 crunches, 25 ab crunches

20 minutes of cardio to burn off 235 calories

Calisthenics and probably a run

pushup pyramids: 30, 20, 15, 10, 5 (80)

20, 15, 10, 5 (50)

And I'll probably go running some time on the beach.

Calisthenics and run

1x50 pushups in the morning

1x50 pushups at night

30 crunches

30 flutter kicks

30 crunches

30 flutter kicks

15 crunches

15 flutter kicks

3 mile run in 30:30

weights

lunges 25, 10, 10

barbell military press 3x25@50

lateral raises 2x20@ 20

calf raises 3x25

25 minutes of endurance weightlifting

Monday

preacher curls 2x25 @ 35

reverse curls 2x25 @ 35

barbell triceps curls 2x25 @35

bench dips 2x25

triceps push downs 2x25 @ 35

barbell curls 2x25@ 40

reverse wrist curls 2x25 @ 5

one arm triceps extension 2x25 @ 20

50 medicine ball crunches

20 minutes of biking at easy pace

Last Night's Run

Last night's run went swimmingly.  The new running shoes that I bought 30% off made a huge difference: all my times dropped.

.5 mile: 3:30

1 mile: 8:30 (I sandbagged the second half mile)

1.5 miles: 13:15 

2 miles: 18:30

My goal was to run 2 miles in 18 minutes, but because of my fast time for the half mile, I eased off to a jogging pace, and was still able to coast to an easy 9:15 per mile pace. On top of that, the front of my calves weren't aching, it didn't feel like my legs were going to snap in half, and I'm not nearly as sore the day after. It's crazy how much difference the shoes and insoles made.

283 calories burned

Weights

dumbbell bench press 3x25 @ 70

incline dumbbell bench press 2x25 @ 50

one arm dumbbell rows 3x25@ 15, 20

cable crossovers 2x25@ 30

close grip lat pull downs 2x25@90

dips 3xfailure (8,8,8)

closegrip pull ups 2xfailure (6,4)

3x25 oblique crunches

34 minutes of endurance weightlifting

Failed Run

I ran 1.25 miles today on the track. I really need new running shoes; I wasn't able to continue since the muscles around my legs kept cramping up. I'm starting to think my right foot is rolling inward slightly which explains all these problems I'm having. Tomorrow I'm going to Dick's and getting shoes that are meant for running and have adequate cushion and support. I feel cheated since I paid through the nose for the crappy shoes that I have now.

Ok, I figured out what the problem is with my shoes. They're New Balance 800's which are exclusively for trail . It's either time to figure out where trails are around my home, or to get some shoes meant for running on pavement.

Calisthenics

2x30 pushups, 1x15pushups this morning

30, 20, 10 pushups tonight

135 pushups total

30 crunches

30 flutterkicks

30 ab crunches

30 flutter kicks

30 crunches

weights

leg curls 2x20 @25

dumbbell military press 3x20@ 40

upright rows 3x20 @ 30

lunges 3x10 

bent over barbell raises 2x20 @ 10

standing fly 2x20 @ 20

standing calf raise 3x20

23 minutes of endurance weightlifting

2x20 pushups this morning

1x20 pushups at lunch

2x20 pushups at night

30 crunches

30 flutter kicks

30 crunches

30 flutter kicks

30 crunches

Night run

Tonight I ran a little over 3 miles in 30 minutes. But it wasn't 3 miles at the same pace; I ran the first 1.5 miles at about an 8:30 minute per mile pace, and then tapered off and ran the rest at a slower pace.  This was just an endurance run with the focus on the mileage.

I'm starting to wonder if I was doing something wrong when I first started running with the focus of passing the PRT.  I mean, I'd run as hard as I could on the light days, and I'd try distance runs on the grueling days.  And as a result I had shin splints, calf strains, and weird muscle cramps in the front of my legs, and I was absolutely bushed after the run.

Now I'm walking the dogs more often, and generally staying away from the hard pavement on the streets, and my focus isn't necessarily speed but being able to run 4 or 5 miles at a 9 or 10 minute per mile pace, which has really helped my endurance and brought my mile times down. Weird.

But the main idea I took away from all of this is that doctors and trainers aren't kidding when they say to start off slow by walking mixed in with jogging, and then slowly replacing the walking with the jogging until you're able to run 3 days of the week for 30 minutes.  I found this out the hard way.

For this week Tuesday will probably be my distance day of 4.5 miles, and I'll take the path that leads down by the creek since the road isn't graded much in the neighborhood and I get to run on dirt when I'm down by the creek.

Thursday will be a speed day consisting of fartleks at the YMCA track.

weights

triceps kickback 2x20@15

bench dips 2x20

dumbbell curls 2x20@30

incline curls 2x20@ 20

hammer curls2x20@20

close grip bench press 2x20@70

triceps pushdown2x20@ 50

behind the back wrist curls 2x20@35

24 minutes of endurance weightlifting

Weights

dumbbell bench press 3x20@ 90

incline dumbbell bench press 2x20@ 50

seated cable rows 3x20@ 50

dips 3xfailure (12,8,8)

wide grip lat pulldowns 2x20@ 80

fly 2x20@ 40

wide grip pullups 2xfailure (4,3)

35 minutes of endurance weightlifting

Last Night

Last night I did an ab set of:

50 crunches

30 seconds of flutter kicks

30 ab crunches

30 seconds of flutter kicks

30 crunches

Thursday

Yesterday I did two pyramid sets of knucle pushups in the afternoon and evening: 40,20,10,  and 30,20,10.

I also ran 3 miles at a nice, slow pace.

Tuesday

40 minutes of cardio to burn off 400 calories

4x15 knuckle pushups with 30 seconds rest between each set

leg curls 2x15@25

dumbbell military press 3x20@ 50, 40

upright rows 3x20@ 30

lunges 3x10

bent over lateral raises 2x20@10

standing fly 2x20@20

standing calf raise 3x20

27 minutes of endurance weightlifting

Sunday

triceps kickback 2x20 @15

bench dips 2x20

dumbbell curls 2x20 @30

incline curls 2x20 @ 20

hammer curls 2x20@ 20

close grip bench press 2x20 @50 (increase to 70 next time)

triceps pushdown 2x20@ 42.5 (increase to 50 next time)

behind the back wrist curls 2x20@ 35

30 minutes of weightlifting

16 minutes on the crosstrainer to burn off 190 calories. I stopped early because my stupid calf started aching.

Endurance weights

barbell bench press 3x20@ 115 (I need to decrease the weight for this)

dumbbell incline bench press 2x20@ 60 (I also need to decrease weight)

seated cable rows 2x20@ 50

dips 3xfailure (18,10,5)

wide grip lat pulldowns 2x20@ 60 (increase to 80 next time)

flys 2x20@ 40

wide grip pullups 2xfailure (3,3)

50 crunches

30 torso twists

39 minutes of weight lifting

Friday

I ran for 36 minutes at the track for 38 laps which is equal to about 3.25 miles.  I slowed down several laps to talk to a former teacher who happened to be exercising at the same time as me.

500 calories burned

Running

2.3 miles in 22:47 to burn off 330 calories. I really need to start going to the Y and run on the track or treadmill, but it's hard to resist running on the pavement when the weather's this good.

weights

barbell military press 8,6,4,2,1@ 95, 105, 115, 115, 115

upright rows 8,8,6,6@ 50, 60, 70, 70

lunges 4x8 

standing flyes 10,8,8,6@ 50, 50, 60, 60

lateral raises 10,8,8,6@ 10, 20, 30, 40

3.5x of 1x20 pushups, 1x20 crunches

41 minutes of weightlifting

Running

26 minutes of running at about a 6MPH pace to burn off 374 calories after no sleep last night.  I'm still trying to build up a good fitness base, but this past week has thrown me for a loop. If I can't lift weights tonight, then I'll have to do it first thing tomorrow after swimming.

Weights

wide grip assisted pullups 4x8@ 60lbs assistance, 40lbs assist., 40lbs, 40 lbs

hammer curls 12,10,8,6@ 40, 50, 60, 70

preacher curls 12,10,8,6,2@ 55, 60, 65, 70

knuckle pushups 2x25, 1x20 with 30 seconds rest between each set

seated cable rows 4x8 @ 90

barbell curls 12,10,8,6 @ 55, 55, 60, 60

50 medicine ball crunches

60 oblique crunches

weights, running, the usual

barbell bench press 8,6,4,2,1@ 155, 165, 175, 185, 200

incline dumbbell press 8,6,4,2,1@ 90, 100, 110, 120, 120

triceps pushups 4x10 with 20' rest between each set.

fly 10,8,8,6@ 60, 70, 70, 80

skull crushers 12,10,8,6,2@ 55, 65, 70, 75, 85

dips 4x8

1 hour 7 minutes of weighlifting to burn off 600 calories

3x10 reach throughs

50 crunches

25 ab crunches

and tonight a 3 mile run.

Tuesday

3.7 mile bike ride at a slow pace to burn off 111 calories.

25 pushups this morning

Monday

2 mile lap around the neighborhood on my mountain bike burning 115 calories. Oh the joys of springtime.

Tonight I did 50 oblique crunches, 50 crunches, 55 pushups and a 4 mile run in 40 minutes to burn off 575 calories.  Some friendly cat ran up to me and start rubbing itself all over me, so I stopped to pet it and continued my run.  And cars were driving up and down the neighborhood, stopping at random spots in the middle of the damn street and blowing their car horns.  Beats me if they were trying to find the cat that I petted, but I would've thought calling the cat's name would be more effective than blowing your car's horn.

690 total calories burned.

Pyramid Pushups

Morning: 40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

Evening:  40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

140 knuckle pushups

Running

Today I ran 3 miles in 30 minutes to burn off 432 calories.  I must say, it felt a lot harder than it was since I didn't sleep much last night, but my muscles weren't nearly as sore and my calf strain seems to be completely gone.

50 ab crunches

60 oblique crunches

Weights

barbell triceps curls 12,10,8,6,2@ 50, 60, 70, 80, 90

triceps pushdown 12, 10, 8, 6, 2@ 72.5, 80, 82.5, 87.5, 95

reverse barbell curls 12,10,8,6@ 30, 35, 40, 45

barbell curls 12,10,8,6@ 40, 50, 55, 60

dips 12,10,8,6,2

preacher curls 4x8 @ 60

skullcrushers 12,10,8,6,2@ 55, 65, 75, 85, 95

1hr 21minutes of weights to burn off 689 calories

2 mile walk with the dogs.

Food Intake March 6

Breakfast: oatmeal, orange juice (440 calories, 4g fat, 8g protein)

Lunch: pasta (200 calories, 1g fat, 7g protein) sandwich (220 calories, 8g protein, 3g fat, 210 calories, 16g fat, 8g protein) yogurt (90 calories, 5g protein) banana (100 calories), protein shake (100 calories, 24g protein)

Supper: 5 slices of pizza (insane, I know. Somehow the nutritional information doesn't seem right since I didn't eat a large pizza, and it was vegetarian. This is based off the nutritional information for a cheese pizza.  65g fat, 1500 calories, 50g protein), apple (80 calories)

2960 calories-690 calories burned off=2240 calories for today.

89g of fat

110g of protein

weights, cardio

dumbbell military press 8,6,4,2,2@ 80, 90, 100, 110, 110

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10,8,8,6

upright rows 8,8,6,6@ 60,60,70,70

calf raises 3x20

34 minutes of lifting weights 200 calories burned.

30 minutes on the crosstrainer.  20 minutes of sustained 170 heart rate. 320 calories burned.

520 total calories burned.

March 5th Food

Breakfast: slice of pizza, orange, glass of milk (522 calories, 13g fat, 24g protein)

Lunch: sandwich, crackers, yogurt, creatine drink mix (815 calories, 21g protein, 23g fat)

Snack: peanuts (70 calories, 7g fat, 5g protein) protein shake (120 calories, 24g protein)

Supper: Sandwich (360 calories, 28g protein), broccoli, and banana (120 calories)

Total: 2007 calories, 46g fat, 102g protein

My goal for protein consumed each day is about 100-120 grams, which is for an athletic/weightlifting diet.  I'm hoping to lose a little bit of weight by having a calorie deficit of 200 calories which means I'd ultimately have a diet of 2000 calories (not including the calories I burn off).

Weights, Exercise Bike

barbell bench press 8,6,4,2,1 @ 165, 175, 185, 195, 205

incline bench press 8,6,4,2,1@ 135

pullups 4x5 

seated cable rows 4x8 @ 105, 110, 115, 120, 120

seated flys 8,8,6,6 @ 170, 180, 190, 175

50 minutes of weightlifting

50 ab crunches

30 minutes of cardio on the exercise bike with a sustained target heartrate of 158.  10.88 miles biked, 255 calories burned.

Monday Rest

Due to the snow, the Y closed early before I was able to go work out.

10 reach throughs

50 oblique crunches

10 reach throughs

Calisthenics

Morning: 4x20 pushups with 30 seconds rest between each set.

75 crunches

Evening: 3x20 pushups with 30 seconds rest between each set.

20 pushups

50 ab crunches

160 pushups, 125 crunches

Next week I'm planning on my mileage adding up to 10 miles.  So it looks like I've got a 3 mile fartlek to do, 4 mile distance pace run, and 3 miles of whatever.

Running and biking

I ran 2.2 miles in 22 minutes at a 5.866 repeating MPH pace to burn off 300 calories.  My neighborhood has to be the next to the worst place to actually go run.  The only thing that's missing is potholes that swallow your feet if you accidentally step into them.  I also rode my bike for 17 minutes at a 13MPH pace since it was so windy to burn off 200 calories.

Calisthenics

2x35 pushups, 1' rest between sets.  25 pushups after 5 minutes rest.

I couldn't do anymore because my triceps are still extremely sore.  I may just do one failure set of pushups tomorrow, rest Sunday, and do a set of pushups on Monday when I lift weights for my chest.

50 crunches

50 ab crunches

Weights and fartleks

barbell triceps curl 12,10,8,6,2 @ 50, 60, 70, 85, 95

triceps pushdown 12,10,8,6,2 @ 72, 80, 82.5, 87, 95

reverse barbell curls 12,10,8,6 @ 30, 40, 50, 60

barbell curls 12,10,8,6 @ 40, 50, 60, 70

dips 12,10,8,6,2

preacher curls 12,10,8,6 @ 60

skull crushers 12,10,8,6,2 @ 60, 70, 70, 70, 70

incline dumbbell curls 12,10,8,6@ 40, 40, 40, 40

1 hour 25 minutes of weights

2 miles of fartleks with 2 laps recovery and 1 lap sprint (1 lap=.0833)

13' at 1.5 mile mark

20 minutes total run

900 calories burned

weights

barbell military press 8,6,4,2,1@ 95, 100, 105, 110, 115

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10, 8, 8

dumbbell shrugs 10,8,8,6@ 120,120,120,120

upright rows 8,8,6,6@ 50, 60, 70, 80

2x20 side bends @30,40

Weights and running

barbell bench press 8,6,4,2,1@ 160,170,180,190,200

pullups 3x6

seated cable rows 4x8@100,110,120,130/110

seated flys 2x8,2x6@ 170,180,190,200

48 minutes of weightlifting

1 mile at 6MPH, 1 mile at 5MPH, 1 mile at 6MPH to burn off 400 calories

30 situps

20 reach throughs

running, calisthenics

2 mile run on the track at a slow pace.

3x35 pushups

Weights, Running

I ran 30 minutes to burn off 185 calories. I did it at an extremely slow pace, obviously.

barbell bench press 8,6,4,2,1@ 155,165,175,185,195

dumbbell incline press 8,6,4,2,1@ 80,90,100,110,120

wide grip pullups 3xfailure (7,5,3)

seated cable rows 4x8@90,100,110,120

seated cable flyes 2x8,2x6@ 170,180,190,200

45 minutes of weightlifting.

Weights

barbell military press 8,6,4,2,1@95,95,100,110,115

upright rows 8,8,6,6@50,60,70,80

barbell shrugs 10,8,8,6@110,110,120,120

bent over lateral raises 10,8,8,6@10,20,30,40

50 ab crunches

30 minutes of cardio burning off 383 calories

Weights

barbell triceps curls 12,10,8,6,2@ 50, 55, 60, 70, 80

tricep pushups 12,10,8,6,2 

hammer curls 12,10,8,6 @ 40, 50, 60, 70

preacher curls 12,10,8,6 @ 55, 60, 65, 70

bench dips 12,10,8,6,2 

barbell curls 12,10,8,6 @ 40, 50, 50, 60

skull crushers 12,10,8,6,2 @ 55, 65, 70, 75, 85

concentration curls 12,10,8,6 @ 20

1 hour 8 minutes of lifting weights

PRT

58 situps

47 pushups

11:48.01 1.5 mile run

If I'd been pressed, I could've pumped out about 80 situps or more, and pushed out at least 70 pushups.  But the run was the hardest part due to my legs hurting.  It turns out my neighborhood's roads are all cambered to prevent water from pooling in the center of the road.  Curving them helps the water run off and down into the drains, but it's a killer on my legs.  Running around the 'hood forces me to have my ankles at an angle, which means the major muscles in my tibia don't take most of the shock.  Instead that smallish muscle that runs the length of the tibia (tibial anterior? Tibial anteriorus? Do those sound remotely Latin?) takes up the slack.  But at least I figured out what was causing me pain in my runs and I know the weakest part of my PRT and can now work on it.

Owie

So I think I may have sprained my calf muscle.  It feels great when I stretch it out, but sometimes goes taut. I'm icing it down, stretching often, and taking aspirin, and so far it's feeling great.

Today was double whammy.

30 minutes biking to burn off 250 calories because it was so nice outside coupled with 30 minutes of doing the crosstrainer to burn off 310 calories.  I also did a failure set of pushups (50, 20 seconds rest, 20) and I plan on doing another tonight.

calisthenics

2x25 pushups

25 sit ups

25 crunches

25 situps

My stupid left leg is still hurting which I'm sure is caused by me running on hard asphalt for the past couple of months.  It's a shame there's no rubberized track or running trails anywhere in Goldsboro that I have access to.  So I held off exercising until tonight when I fully expected to start running, but my left leg began hurting again, so I'm holding off cardio until tomorrow when I can bike or do some sort of non-weight bearing exercise.

I got measured for a body fat percentage test.

Waist-36 inches

Hips-36 inches 

Wrist-7 inches

Forearms-13 inches

Arms-15 inches

Chest-46 inches

My body fat percentage was 8% or 15 pounds of fat.  My next goal is to lose 2 inches on my waist.

Cardio

20 minutes on the crosstrainer to burn off 222 calories.

3x20 pushups with 30' rest between each set.

2x35 pushups (130 total)

50 crunches

25 situps

Running

30 minute jog at 6MPH to burn off 430 calories. I think I'm going to bike or use a cross trainer tomorrow. My stupid shins hurt like the dickens.

weights

Yesterday I did 47, 25, 13 pushups for 85 total.

Today I lifted weights.

barbell triceps curl 12, 10, 8, 6, 2@ 50, 50, 55, 60, 70

tricep pushups 12, 10, 8, 6, 2

hammer curls 12, 10, 8, 6@ 40, 50, 60, 70

preacher curls 12, 10, 8, 6 @ 45, 50, 55, 60

bench dips 12, 10, 8, 6, 2 

barbell curls 12, 10, 8, 6 @ 55, 60, 65, 70

skull crushers 12, 10, 8, 6 @ 50, 60, 65 70, 75

concentration curls 12, 10, 8, 6 @ 20, 20, 25, 25

1 hour 7 minutes of lifting weights

weights and running

barbell military press 8,6,4,2,1@ 95, 95, 100, 105, 115

upright rows 2x8, 2x6@ 50, 50, 60, 60

bent over lateral raises 10, 8,8, 6@ 10, 20, 30, 40

30 minutes of weightlifting

1 mile run @ 8:33

4x 1/4mile run@ 2:06, 1:55, 1:50, 1:52 (7:43 pace)

1 mile warmdown@ 11:10

30 minutes running

weights

barbell bench press 8,6,4,2,1@ 165,170,175,185,190

incline barbell bench press 8,6,4,2,1@ 95, 105, 115, 125, 135

wide grip pull ups 3xfailure (8,5,4)

seated cable rows 4x8 @ 90, 100, 110, 115

seated cable flyes 2x8, 2x6 @ 150, 170, 190, 200

T bar rows 4x8@ 70, 90, 90, 90

50 ab crunches

1 hour of weightlifting

1x75, 1x50 crunches

calisthenic sets

2x35, 1x20 pushups for the morning

1x35, 1x25, 1x10 pushups this evening

160 pushups total

50 ab crunches

Tuesday Run

2 mile fartlek in 14:30. Yeeowtch.

I burned off 300 calories.

January 31, February 1

incline barbell bench press 8,6,4,2,1@ 95, 105, 115, 125, 135

dumbbell military press 8,6,4,2,1@ 90, 90, 90, 100, 100

close grip pullup 3xfailure (13, 5, 4)

barbell bench press 8,6,4,2,1@ 165, 170, 175, 180, 185

February 1

3 mile run at an easy pace to stretch out.

And I somehow lost my Y card on Saturday.  I unzipped my jacket to answer my phone, and I think it may have fallen out then, but I was in a rush to get home so my family and I could go to Raleigh, and I didn't notice it until Sunday when I turned my jacket and car inside out looking for the stupid thing.

weights

barbell bench press 8,6,4,2,1 @160, 165, 170, 175, 180

dumbbell military press 8,6,4,2,1 @ 80, 90, 90, 100, 100

wide grip pullup 3xfailure (8,3,6)

incline barbell bench press 8,6,4,2,1 @ 95, 100, 105, 115, 120

incline flyes 8,8,6,6 @ 60, 60, 70, 70

55 minutes

I hadn't lifted weights in over a week, so I didn't attempt to kill myself on the bench presses.

Exercise

On as little as 4 hours of sleep, I managed to pump out 47 pushups, 71 sit ups, and a 12:29 1.5 mile run. Bummer.

Running

3 miles in 24 minutes with a failed attempt at running this morning.  I only managed a half mile before my hands turned white and my face went numb.

calisthenics

1x50 pushups this morning

1x35 pushups this afternoon

1x45 pushups, 1x10 pushups tonight

50 crunches, 50 ab crunches, 25 sit ups

Running

20 minutes running

50 sit ups

30 crunches

9,5 handstand pushups

weights

preacher curls 12,10,8,6@ 55,60,65,70

skull crushers (some guy was using the cable machine) 12,10,8,6,2@ 60,70,75,85,90

pushups 2x20

tricep pushups 2x15

Weights

barbell bench press 8,6,4,2,1@ 170,175,180,185,190

close grip pull ups 3xfailure (12,7,3)

dumbbell military press 8,6,4,2,1@ 80,90,90,90,90

Walking

I bundled up and walked for about 6 miles in the 25 degree snowy weather.  It's kind of interesting to notice just how harder it is to walk at a brisk pace when you've got heavy boots and thick sweaters on.

Weights

squats (10,8,6,4,2)

preacher curls 12,10,8,6@ 50,60,65,70

tricep pushdown 12,10,8,6,2@ 75, 82.5, 87.5, 87.5, 95

25 crunches, 25 medicine ball sit ups

weights

barbell bench press 8,6,4,2,1@ 170,175,180,185,190

close grip pull ups 3xfailure (8,7,4)

barbell military press 8,6,4,2,1@ 70,80,90,100,100

Cardio

30 minutes of cardio burning off 300 calories with a peak heart rate of 154.

Thursday

Yesterday I did 3x35 pushups throughout the day. I'm holding off on weights until tomorrow since I played with my beagle for an hour and my forearms hurt. I don't want to tear or strain anything.

calisthenics and cardiocar

15 handstand pushups

1 mile run in FREEZING weather

Cardio and Calisthenics

130 pushups (1x25, 7x15)

30 minutes of elliptical trainer

I have a terrible cold, so it looks like Wednesday might be the nearest time I could workout.

calisthenics

1x50 pushups, 30 seconds rest, 1x20 pushups.  This evening will consist of me trying 2x25 pushups with a minute rest in between sets.  2x50 pushups.

I'm debating whether I should bike or some non-load bearing exercise since my legs are in pain from attempting squats, which I haven't done in almost two years.

Weights and new goals

squats 10,8,6,4,2

barbell curls 12,10,8,6@ 50,50,60,60

skullcrushers 12,10,8,6,2@ 55,60,70,80,85

1x45 pushups

My goal is to try and reach 95 pounds for skullcrushers, reach 80 for barbell curls, and be able to complete 15 pullups.

Reached 200lbs

Today I achieved my goal of bench pressing 200 lbs.  And it only took me two whole years.

barbell bench press 8,6,4,2,1@ 170,175,180,190,200

pull ups 3xfailure (9,6,4)

wide grip lat pull downs 4x8@ 110, 130, 135, 130

dumbbell military press 8,6,4,2,1@ 60, 80, 90, 100, 100

leg curls (I skipped these since my legs were too sore)

100 torso twists

weights

squats 10,8,6,4,2@ none, 45, 65, 75, 75

barbell curls 12,10,8,6@ 40,50,60,60

skullcrushers 12,10,8,6,2@ 50,60,70,80,80

ab crunches 50

25 pushups

weights

barbell bench press 8,6,4,2,1 @170,175,180,185,195
pull ups (10, 6,4)
wide grip lat pulldowns 4x8 @ 90, 130,130,130
barbell military press 8,6,4,2,1 @ 80,85,90,95,105
leg curls 10,8,6,4,2 @30,40,50,60,70

January 2

3x35 pushups 50 ab crunches, and I'm debating whether I should go running tonight or not. It's freezing and wet outside!

December 31, Jan 1

Yesterday I pumped out 1x50 pushups and 3x25 pushups with 50 crunches. Tonight I'm going on a 2 mile run and doing 4x5 handstand pushups and 50 ab crunches.