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

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

24 July 14

dips: 25, 15, 15
half up pullups: 3x12
100 crunches, 15 good mornings, 15 flutter kicks, 50 crunches
triceps pulldown: 12, 10, 8, 6, 2@ 90, 100, 110, 120, 130
hammer curls and military press: 2x8, 2x5 @ 60, 60, 70, 70

500 yard swim (100 free warm up, 100 kick with fins, 200 pull, 100 free) cut short due to weather

22 July 14

barbell bench press: 8, 6, 4, 2, 1 @ 185, 190, 185, 190, 190
around the world pull ups: 3x5, 3x4, 2x3, 2x2, 2x1 (38 total)
push ups: 5x20 with 30 seconds rest, 4x10 with 15 seconds rest (140 total)
wide grip pull ups: 2x7 (14 total)

200 kick with fins, 200 pull with paddles, 2x50 drill x2: 1000 yards total

21 July 2014

Dips: 20, 17, 17 (54 total)
barbell curls: 8,8,6,6 @ 75, 75, 85, 85
shoulder rows: 10, 8, 6, 4 @ 50, 60, 70, 80
leg curls: 3x12 @ 110
skullcrushers: 3x10 @75
hammer curls and military press: 4x6 @ 70
diamond pushups: 3x20

18 July 14

weighted pull ups with 25 lbs: 6, 6, 4, 4
barbell bench press: 8, 6, 4, 2, 1 @ 175, 180, 185, 190, 195
wide grip pull ups: 2x10
push ups: 5x20, 4x10 with 30 seconds rest between sets (140 total)

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

16 Jul 2014

barbell bench press: 8, 6, 5, 3, 2, 3 @ 175, 185, 190, 195, 195, 175
around the world pull ups: 3x6, 3x5, 2x4, 2x3, 2x2, 2x1 (53 total)
pushups: 7x20 with 30 seconds rest, 2x10 (160 pushups total)
wide grip pull ups: 2x7 (14 total)

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

Chest and back

pullups (15,13,10)

dumbbell bench press with static hold 3x8 @100

commando pullups 3x5 2 counts

pushup failure set 1x incline, 1x regular 1x full chest (40, 35, 18)

35 leg lifts, 105 crunches

07MAY chest and back

Pullups 3x failure (19, 9, 6)

Hanging arm knee-chest raises (9)

barbell bench press 8,6,4,2,1@155, 165, 175, 185, 195

wide grip pullups 3x8

pushups with 1' planks between sets 40,30,20,10

scapular retraction 3x3

spiderman pushups 3x10

ab crunches 30,15,10