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

30Jun14

barbell bench press (7,5,3,3,2,2) @ 185, 190, 190, 195, 195, 195
pull ups 20, 7, 5, 2
push ups 30 seconds on, 30 seconds rest, 15 seconds on, 15 seconds rest, 7 seconds on, 7 seconds rest
wide grip pull up 4 w/ 25 pounds and 2 unweighted, 4 w/25 pounds and 2 unweighted, 4 w/25 pounds and 2 unweighted

30 minute run

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

PRT

78 sit ups

91 pushups

10:10 1.5 mile run