28 Jun 2015

40 minute 3.6 mile run
2x50 pushups

100 crunches, 65 flutterkicks
superset of pullups and pushups 3x8,5,3 with 20 pushups after each pullup rep
4x15 incline pushups
3x20, 2x10 pushups
commando pullups 3x8,6,4,2


Approx 320 pushups and 80 pullups (I wasn't able to complete all reps in the superset)

27 Jun 2015

2.8 mile 30 minute run

26 Jun 2015

125 crunches
incline bench press (super set) 3x5 @ 135
barbell bench press 3x5@ 185, 195, 195
pullups (15, 10, 8, 5, 5)
wide grip pullups (3x6)
dumbbell military press 3x5@70, 3x5@60
dips (with 4 second negative) 4x5 with 5 seconds rest between sets

21 Jun 2015

30 minute run
100 crunches, 60 2 count flutter kicks
3x superset incline bench press @135 5 reps, bench press @185 5 reps
3x10 dips
4x5 dumbbell military press @ 70
4x25 pushups
pullups (13, 8, 8, 4)

06 Nov 14

barbell bench press: 8,6,4,2,1 @ 155, 165, 185, 205, 205
dips: 3x7 w/ 45 pounds
push ups: 3x35, 5x10

05 November 2014

pull ups: 12, 9, 6, 3
close grip pull ups: 3x7
widegrip pullups: 9

shoulder press: 2x8,2x6, 2x3@ 70, 70, 80, 80, 90, 90

19 October 2014

20 minute run at 5 MPH pace. I'm just now getting over some sort of connective tissue strain that was painful.
28 pullups (8,5,5,5,5)