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.