Calisthenics

Today I did 2x35 pushups and 75 medicine ball crunches. Thank goodness I'm getting better at pushups.

Cycling and weights

barbell triceps curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
preacher curls 12, 10, 8, 6, 2 @ 55, 60, 65, 65, 70
hammer curls 12, 10, 8, 6 @ 40, 50, 60, 70
dips 12, 10, 8, 6, 2
half pull-ups 2x4

Cardio

15 minutes cycling at 90 RPM at level 10 resistance
6 minutes of fartleks. 1 minute on level 20 80 RPM, 2 minutes recovery at 90 RPM.

Calisthenics

50 medicine ball crunches
planks and stabilizers
25 pushups & 25 knuckle pushups (my chest is sore)
20 squats

weights and spinning

barbell military press 8, 6, 4, 2, 1 @ 95, 100, 105, 110, 115
upright rows 8, 8, 6, 6 @ 40, 50, 60, 70
barbell shrugs 10, 8, 8, 6 @ 70, 70, 80, 80

10 minutes of walking

13 minutes of fartlek spinning.

The military presses were harder to complete today because I increased my starting workload and finished using more muscle fibers more often.

The spinning was absolutely hard. I wasn't about to have a coronary or anything like that, but I was burning 30 calories a minute and maybe more. That's about 2 Watts, and I have no idea how many MET's that is. It was really designed to be a lactic acid test to train the muscles to almost failure, and I'd have to say it did a splendid job in that regards.

Weights

Barbell bench press 8, 6, 4, 2,1 @ 135, 155, 165, 175, 185
incline barbell bench press 8, 6, 4, 2, 1 @ 95, 105, 115, 125, 135
wide grip pull ups 7,5,4,4

Sunday

Last night I ran 1 mile and this morning I ran 1 mile and walked 1 mile. Later I need to lift weights at the gym. I really need to do well on the PRT for running, and considering I haven't had any running regimen in 4 years, this could be tough.

weights

today I did 45 pushups. For weights I did:
barbell tricep curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
close grip bench press 12, 10, 8, 6, 2 @ 45
preacher curls 12, 10, 8, 6 @ 55, 55, 65, 65
hammer curls 12, 10, 8, 6 @ 40, 50, 50, 60
dips 12, 10, 8, 6, 2, (38)