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

Chest and back

bench press 3x4 @ 185, 185, 185

pullups 1,2,3,4,5,6,7,6,5,4,3,2,1,1

military press 3x12 @ 110

seated bench press 3x5 @170

wide grip static hang 4x30'

Arms

dips 3x20

static curl up hangs 4x30'

triceps pulldowns 12,10,8,6,4,2 @ 110, 120, 130, 140, 150, 160

Zottman curls 3x8 @ 50, 50, 50

one arm triceps extension 10, 8, 6@ 50, 50, 50

incline biceps curls 3x8@ 40, 40, 40

Fully body work out

barbell bench press 4x6 at 165, 165, 165, 165
pullups reach 50 (20, 10, 6, 4, 3, 3, 2, 1)
interval pushups 10x10 with 20' rest between each set
commando pullups 4x4
dumbbell military press 4x4 at 80, 80, 60, 60
skull crushers 4x6 at 70, 70, 70, 70
barbell curls 4x4 at 70, 70, 60, 60

First weights workout that I've had in about a week. I could definitely feel it on the pullups and the biceps curls. I plan on doing the same workout on Sunday with increasing the interval pushups to 15 sets, adding triceps curls, and doing close grip/wide grip biceps curls.

7 JAN 2010

28 minute run for a little over 3 miles.

4x45 pushups, 180 total