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

17 July 14

1 minute flutter kicks
dips: 3x15
barbell curls: 2x8, 2x6@ 65, 65, 75, 75
shoulder rows: 10, 8, 6, 4, 2@ 40, 50, 60, 70, 80
leg extensions: 3x10 @ 90
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 120, 125
hammer curls and military press: 2x8, 2x6 @ 60, 60, 70, 70
skull crushers: 12, 10, 8, 6 @ 45, 65, 65, 65

3 mile run at 10 minute mile pace (6 MPH) burning 450 calories

15 July 2014

dips: 15, 15, 13
biceps curl: 8,8,6,6 @ 65, 65, 75, 75
shoulder rows: 4x10 @ 40, 50, 60, 70
leg extensions: 3x10 @ 90
triceps pulldown: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 135
hammer curls and neutral grip shoulder press: 2x8, 2x6 @ 60, 60, 60, 70
leg curls: 3x10 @ 95
diamond pushups: 3x20

20 minute run at 6 MPH pace for 250 calories

Weights

wide grip lat pull down 3x10@ 90, 140, 140

barbell curls 3xfailure @ 35 (30, 20, 15)

concentration curls 3x15@ 15 

seated cable rows 3x15@ 70

bent over barbell rows 3x15@ 40

hammer curls 3x12@ 30

3x15 pushups with 15' rest between sets

30 minutes of cardio on the crosstrainer burning off 348 calories.

Weights

Barbell bench press 3x10@ 135

bench dips 3xfailure (35, 21, 15)

dumbbell triceps curls 3x15@ 35, 40

cable crossovers 3x15@ 50

one arm triceps extension 3x15@ 20, 20, 25

dips (8)

triceps kickback 3x15@ 15, 15, 20

44 minutes of endurance weightlifting

50 medicine ball crunches, 25 crunches, 25 ab crunches

20 minutes of cardio to burn off 235 calories

Monday

preacher curls 2x25 @ 35

reverse curls 2x25 @ 35

barbell triceps curls 2x25 @35

bench dips 2x25

triceps push downs 2x25 @ 35

barbell curls 2x25@ 40

reverse wrist curls 2x25 @ 5

one arm triceps extension 2x25 @ 20

50 medicine ball crunches

20 minutes of biking at easy pace

Tuesday

40 minutes of cardio to burn off 400 calories

4x15 knuckle pushups with 30 seconds rest between each set

Sunday

triceps kickback 2x20 @15

bench dips 2x20

dumbbell curls 2x20 @30

incline curls 2x20 @ 20

hammer curls 2x20@ 20

close grip bench press 2x20 @50 (increase to 70 next time)

triceps pushdown 2x20@ 42.5 (increase to 50 next time)

behind the back wrist curls 2x20@ 35

30 minutes of weightlifting

16 minutes on the crosstrainer to burn off 190 calories. I stopped early because my stupid calf started aching.

weights, cardio

dumbbell military press 8,6,4,2,2@ 80, 90, 100, 110, 110

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10,8,8,6

upright rows 8,8,6,6@ 60,60,70,70

calf raises 3x20

34 minutes of lifting weights 200 calories burned.

30 minutes on the crosstrainer.  20 minutes of sustained 170 heart rate. 320 calories burned.

520 total calories burned.

Weights, Exercise Bike

barbell bench press 8,6,4,2,1 @ 165, 175, 185, 195, 205

incline bench press 8,6,4,2,1@ 135

pullups 4x5 

seated cable rows 4x8 @ 105, 110, 115, 120, 120

seated flys 8,8,6,6 @ 170, 180, 190, 175

50 minutes of weightlifting

50 ab crunches

30 minutes of cardio on the exercise bike with a sustained target heartrate of 158.  10.88 miles biked, 255 calories burned.

Weights

barbell military press 8,6,4,2,1@95,95,100,110,115

upright rows 8,8,6,6@50,60,70,80

barbell shrugs 10,8,8,6@110,110,120,120

bent over lateral raises 10,8,8,6@10,20,30,40

50 ab crunches

30 minutes of cardio burning off 383 calories

Owie

So I think I may have sprained my calf muscle.  It feels great when I stretch it out, but sometimes goes taut. I'm icing it down, stretching often, and taking aspirin, and so far it's feeling great.

Today was double whammy.

30 minutes biking to burn off 250 calories because it was so nice outside coupled with 30 minutes of doing the crosstrainer to burn off 310 calories.  I also did a failure set of pushups (50, 20 seconds rest, 20) and I plan on doing another tonight.

Cardio

20 minutes on the crosstrainer to burn off 222 calories.

3x20 pushups with 30' rest between each set.

2x35 pushups (130 total)

50 crunches

25 situps

Running

20 minutes running

50 sit ups

30 crunches

9,5 handstand pushups

Cardio

30 minutes of cardio burning off 300 calories with a peak heart rate of 154.

calisthenics and cardiocar

15 handstand pushups

1 mile run in FREEZING weather

Cardio and Calisthenics

130 pushups (1x25, 7x15)

30 minutes of elliptical trainer

July 10

Breakfast: Thai rice, 2 eggs, 1 slice of cheese: 660 calories, 34g protein

Lunch: Sandwich, creatine shake: 670 calories 40g

Supper: Venison: 1200 calories: 100g

Exercise: cardio: 1 mile walked, 2 miles ran