29 Aug 2014

super set: barbell bench press: 7, 5, 3, 2 @ 185, 190, 195, 195,
               pullups: 4x10
pushups: 40, 30, 20, 10 w/ 45 seconds rest between sets, 4x10 with 30 seconds rest, 4x10 cadence count pushups

4x5 wide grip pull ups

25 minute bike ride

25 Aug 2014

dips: 27, 15, 13, 5
barbell curls and upright rows: 8, 6, 4 @ 50, 60, 70
triceps pull downs: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 140
hammer curls and shoulder press: 8, 7, 6 @ 70, 70, 70

20 minute run
walked the dog for a total of 40 minutes

13 Aug 14

dips: 25, 20, 14, 10 (69)
barbell curls: 2x6, 2x4 @ 85, 85, 95, 95
shoulder rows: 8, 6, 4, 2 @ 40, 50, 60, 70
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 140
hammer curls and shoulder press: 2x8, 2x6 @ 60, 60, 70, 70

42:30 minute run, 625 calories, 3.85 miles

12 Aug 14

barbell bench press: 7, 5, 3, 3, 2, 1 @ 185, 195, 200, 200, 205, 205
cable rows: 8, 6, 4, 2 @ 120, 130, 140, 160
pushups: 4x25 with 30 seconds rest between sets, 2x10 pushups, 2x10 incline pushups, 2x15, 1x10 bosu pushups (180 total)
pullups: 2x8, 5, 3, 5, 3, 3, 2, 1 (38)

30 minutes cycling at 17 to 18 MPH

05 Aug 14

barbell bench press: 7, 5, 3, 2 @ 185
pull ups: 12, 11, 7, 3, 3, 2, 1, 1 (40 total)
push ups: 4x25 with 30 seconds rest, 2x10, 3x10 incline pushups, 5x10 (200 total)
weighted wide grip pullups w/ 25 lbs: 2x5

30 minute run in the blazing heat