06 Nov 14

barbell bench press: 8,6,4,2,1 @ 155, 165, 185, 205, 205
dips: 3x7 w/ 45 pounds
push ups: 3x35, 5x10

05 November 2014

pull ups: 12, 9, 6, 3
close grip pull ups: 3x7
widegrip pullups: 9

shoulder press: 2x8,2x6, 2x3@ 70, 70, 80, 80, 90, 90

19 October 2014

20 minute run at 5 MPH pace. I'm just now getting over some sort of connective tissue strain that was painful.
28 pullups (8,5,5,5,5)

18 October 2014

Today's the first day that I've felt well enough to work out in over a week.
150 pushups: 2x25, 5x10, 25 incline, 20 incline, 5 incline
60 dips with 12x5 and 15-30 seconds rest between sets.

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