wide grip pullups 4x failure (7,5,4,2)
hammer curls 12,10,8,6@ 40,40,50,50
preacher curls 12,10,8,6@ 35,35,40,45
seated cable rows 4x8 @ 150,160,170,180
2x50 crunches
3x25 pushups
2 mile run
Tuesday, December 30, 2008
Sunday, December 28, 2008
weights, running
2 mile run tonight
barbell bench press 8,6,4,2,1@ 165,170,175,180,185
incline bench press 8,6,4,2,1@ 105,110,115,125,135
triceps kickback8,6,4,2,1@ 20,25,30,35,35
triceps pushdown 12,10,8,6@ 72.5,80,87.5,95/87.5
fly 10,8,8,6@ 40,50,60,60
triceps barbell curls 12,10,8,6,2@ 45,55,65,70,75
barbell bench press 8,6,4,2,1@ 165,170,175,180,185
incline bench press 8,6,4,2,1@ 105,110,115,125,135
triceps kickback8,6,4,2,1@ 20,25,30,35,35
triceps pushdown 12,10,8,6@ 72.5,80,87.5,95/87.5
fly 10,8,8,6@ 40,50,60,60
triceps barbell curls 12,10,8,6,2@ 45,55,65,70,75
Thursday, December 25, 2008
Wednesday, December 24, 2008
Monday, December 22, 2008
Running, weights
2 mile run this morning
wide grip pullups 4xfailure 11,5,4,1
hammer curls 12,10,8,6@ 40,50,40,40
barbell curls 12,10,8,6@ 35,45,50,55
seated cable rows 4x8@ 140,150,160,170
35 minutes of weights
wide grip pullups 4xfailure 11,5,4,1
hammer curls 12,10,8,6@ 40,50,40,40
barbell curls 12,10,8,6@ 35,45,50,55
seated cable rows 4x8@ 140,150,160,170
35 minutes of weights
Sunday, December 21, 2008
weights
barbell bench press 8,6,4,2,3@ 165, 170, 175, 180, 185
incline bench press 8,6,4,2,1@ 95, 105, 115, 125, 135
triceps kickback 8,6,4,2,1@ 20, 25, 30, 35, 40
triceps pulldown 12,10,8,6,2@ 65, 72.5, 80, 87.5, 95
fly 10,8,8,6 @ 60, 80, 80, 80
barbell triceps curl 12,10,8,6,2@ 35, 45, 55, 65, 75
1 hour of lifting weights
incline bench press 8,6,4,2,1@ 95, 105, 115, 125, 135
triceps kickback 8,6,4,2,1@ 20, 25, 30, 35, 40
triceps pulldown 12,10,8,6,2@ 65, 72.5, 80, 87.5, 95
fly 10,8,8,6 @ 60, 80, 80, 80
barbell triceps curl 12,10,8,6,2@ 35, 45, 55, 65, 75
1 hour of lifting weights
Saturday, December 20, 2008
Friday, December 19, 2008
Thursday, December 18, 2008
Weights, calisthenics
Tuesday I lifted weights for shoulders
Wednesday I did 3x25 pushups throughout the day.
Today I did 1x35 pushups, 10 seconds rest, 15 pushups and 50 crunches.
Wednesday I did 3x25 pushups throughout the day.
Today I did 1x35 pushups, 10 seconds rest, 15 pushups and 50 crunches.
Sunday, December 14, 2008
Saturday, December 13, 2008
weights, running
wide grip pull ups 3xfailure (7,5,4)
hammer curls 12,10,8,6@ 40, 50, 60, 40
seated cable rows 4x8 @ 90, 140, 150, 160
dumbbell curls 12,10,8,6@ 40, 50, 60, 40
2 mile run in the freezing weather. At least it wasn't raining.
hammer curls 12,10,8,6@ 40, 50, 60, 40
seated cable rows 4x8 @ 90, 140, 150, 160
dumbbell curls 12,10,8,6@ 40, 50, 60, 40
2 mile run in the freezing weather. At least it wasn't raining.
Friday, December 12, 2008
weights
barbell bench press 8,6,4,2,1@160,165,170,180,185
tricep pushdown 12,10,8,6,2@65, 72.5, 80, 87.5, 87.5
incline fly 10,8,8,6@ 50, 50, 60, 60
dips 3xfailure (21, 14, 10)
pushups 3x8
I have no idea if the weight for the triceps pushdown machine is labeled correctly or what, but I guess I'm lifting the right amount of weight. It seems odd that I'm able to do 21 dips, and can barely push 95 lbs down with my triceps.
tricep pushdown 12,10,8,6,2@65, 72.5, 80, 87.5, 87.5
incline fly 10,8,8,6@ 50, 50, 60, 60
dips 3xfailure (21, 14, 10)
pushups 3x8
I have no idea if the weight for the triceps pushdown machine is labeled correctly or what, but I guess I'm lifting the right amount of weight. It seems odd that I'm able to do 21 dips, and can barely push 95 lbs down with my triceps.
Crunches
On Thursday I got to move various large and heavy objects around for 6 hours, so I didn't feel like doing push ups or lifting weights. I did do 50 ab crunches which hurt like the dickens.
Tuesday, December 9, 2008
calisthenics
35 pushups this morning, 1x35,25 tonight with 1 minute rest between sets for a total of 105 pushups today. I didn't run because my legs are sore, but I plan on running tomorrow morning in the freezing weather. Weights start back on Thursday, so no pushups for me tomorrow.
Monday, December 8, 2008
Sunday, December 7, 2008
calisthenics and running
45 pushups
2.2 mile run in the freezing cold
100 crunches
I think tomorrow's going to be a break day from pushups for me.
2.2 mile run in the freezing cold
100 crunches
I think tomorrow's going to be a break day from pushups for me.
Saturday, December 6, 2008
weights
barbell military press 8,6,4,2,1@ 75,85,90,95,100
lateral raises 4x8@ 20,30,40,20
calf raises 3x20
pushups 3x10
upright rows 2x8 @ 50,60
lateral raises 4x8@ 20,30,40,20
calf raises 3x20
pushups 3x10
upright rows 2x8 @ 50,60
Thursday, December 4, 2008
weights
wide grip pull ups 3xfailure (6,5,4)
hammer curls 12,10,8,6@ 50
preacher curls 12,10,8,6@ 35,55,60,65
seated cable rows 4x8@90
hammer curls 12,10,8,6@ 50
preacher curls 12,10,8,6@ 35,55,60,65
seated cable rows 4x8@90
Wednesday, December 3, 2008
weights
barbell bench press 8,6,4,2,1 @ 135,155,165,170,175
tricep pushdown 12,10,8,6,2 @ 50, 65, 72.5, 80, 87.5
incline fly 10,8,8,6 @40,40,50,50
dips 3xfailure (17, 12, 9)
pushups 3x10
tricep pushdown 12,10,8,6,2 @ 50, 65, 72.5, 80, 87.5
incline fly 10,8,8,6 @40,40,50,50
dips 3xfailure (17, 12, 9)
pushups 3x10
Monday, December 1, 2008
calisthenics
2x25 pushups, one set in the morning, one at night. Tomorrow I start back lifting a lightened version of my weight regimen.
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