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)