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)

18 October 2014

Today's the first day that I've felt well enough to work out in over a week.
150 pushups: 2x25, 5x10, 25 incline, 20 incline, 5 incline
60 dips with 12x5 and 15-30 seconds rest between sets.

05 October 2014

weighted pullups with 35 pounds: 5 (3 unweighted), 4 (2 unweighted), 3 (2 unweighted)
dumbbell military press: 2x8, 2x6, 2x4, 2x2@ 60, 60, 70, 70, 80, 80, 90, 90
barbell curls: 3x6 @ 50

300 kick with fins, 5x50 sprints at 1:05 interval (I did them at 35-37 seconds), 150 kick, 3x100 pull at 2:05 (I did them around 1:35)

1.5 mile walk with 2 crazy dogs
11 pullups
2x8 commando pull ups
3x monkey bars
30 incline pushups
15 5' static squats

04 Sep 14

2x50 crunches, 3x10 leg lifts

pullups: 10, 8, 6, 4 with barbell curls as superset
lateral raises: 3x8@25
wide grip pull ups: 3x7
dumbbell military press: 2x8, 2x4 @ 70, 70, 90, 90

03 Sept 14

dumbbell chest press: 10, 10, 10, 8, 6 @ 100, 110, 120, 130, 140
skull crushers: 10, 8, 6, 2 @ 55, 55, 75, 75
incline chest press: 3x7@ 135
dips: 18, 14, 8 (40 total)
pushups: 25, 25, 20

2 mile run at 6 MPH pace and 4 percent incline

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

29 July 14

barbell bench press: 8, 6, 4, 2, 1 @ 185, 190, 195, 205, 205
pull ups: 12, 12, 8, 4 (36 total)
push ups: 4x25, 2x10
inverted barbell rows: 18, 12, 7
spiderman pushups: 10, 8, 6
bosu pushups: 15, 15, 10 (184 pushups total)
35 minute run for 3 miles distance

28 July 14

weighted dips: 8,6,4, 12 @ 25, 35, 45, 0
barbell curls: 2x8, 2x6 @ 85, 85, 95, 95
lateral raises: 3x15@ 25, 25, 25
triceps pulldown: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 150
hammer curls with military press: 2x6, 2x4: @ 70, 70, 80, 80

850 yard swim
50 kick, 250 pull, 50 swim, 50 kick, 250 pull, 50 kick, 50 swim, 50 kick, 50 swim

26 July 2014

3 mile run at 6 MPH/10:00 minute mile pace for 30 minutes. I think I might be getting bursitis or something. I'll probably revert next week back to a swim week.

25 July 2014

barbell bench press: 7, 5, 3, 2, 2, @ 185, 190, 195, 200, 205
weighted pull ups: 3x4 @ 35
pushups: 5x20, 4x10 full chest pushups
wide grip pull ups: 3x7 with 3x5 pushups between sets

4 mile run in 40 minutes