10-10-8-8 standing dumbell shoulder press
3x10 side cable raises
4x10 upright rows

3x12 swiss ball sit-ups

7/15/2010 5:55:25 PM

200 pages of jazzercize



1mi warmup treadmill

single leg linear press: 2x15x60 ea. leg
single leg step ups: 1x10x25 ea. leg
slow linear press: 1x20x60
reverse leg raises: 1x15

leg extensions: 1x20x100
seated front raises: 1x20x25

seated rows machine: 1x20x90
leg curls: 1x20x85
xball ob. twist w/leg raise: 1x15 ea side

lat pulldowns: 1x20x42.5
ezbar lat raises: 1x20x40

seated lat rows: 1x20x60
close lat raises: 1x20x25

angled leg raises
angled crossovers
angled leg raises w/throwdown

done!

7/15/2010 6:20:51 PM

3 hours of goalkeeping training tomorrow morning. can't wait.

7/15/2010 11:12:31 PM

Today, 3.22 mile run in 22:25 and 125 incline sit-ups. Yesterday, 9 holes of golf.

7/15/2010 11:56:06 PM

p90x Day 3 - Arms/Shoulders & Ab Ripper X

7/16/2010 12:18:19 AM

3.3 mile run

7/16/2010 3:29:34 PM

p90x Day 4 - Yoga X

7/17/2010 12:33:12 AM

swam 500m

7/17/2010 9:39:29 AM

another rest today

but sorta unintentionally, i just don't have time to really go (i guess i could go now, but then i would have to forgo washing my hair, which i do NOT want to do right now )

its all good, ive been busting ASS theis week anyway

7/17/2010 11:23:15 AM

30 minute power workout that kicked my ass

7/17/2010 11:31:57 AM

Gym closed at 3, so another rest day for me as well. I'll go tomorrow morning tho

7/17/2010 11:40:24 AM

36min treadmill 4.2mph 8.0 incline = 500 calories WOW

I was gonna do a big chest day but after that and I hadn't eaten anything I was literally drained. I did a couple things and called it a day


bench: 3x10x135,145,155
decline: 3x10x160

ezbar 21's x 40
db curls: 3x10x15

flies: 3x10x160

decline reaching crunches: 1x20x10
incline leg kick ups: 2x10
incline crossovers: 2x15

7/17/2010 12:58:36 PM

p90x Day 5 - Legs & Back, Ab Ripper X

7/17/2010 2:01:44 PM

yesterday:

Legs

10min Cardio
10min Dynamic Stretching

1x18x245 Back Squats
1x18x265 SLDLs
1x18x120 Iso Extensions
1x18x80 Iso Curls
1x18x12 plates Leg Press

10min Static Stretching

7/17/2010 4:11:56 PM

worked out at CrossFit Myrtle Beach Thursday and Friday

fun times

7/17/2010 4:52:18 PM

Did a full body workout today. Tried to do high-pull dead lifts (like a clean, just without the flip I guess) but on a Smith machine, I kept hitting the ratchets and getting the bar stuck. I abandoned that then did:

Dead Lift (Smith)
Bench Press (heavy - Smith)
Standing Cable Rows alt. with Cable Fly
Arnold Press

then I thought something else but I can't remember.

Any other suggestions for combo/full body exercises? Can't involve heavy squats.

I have these as well, but leery on doing stuff like lunges:

Quote :

"squat thrusters (squat to press), sumo deadlift high pull, lunges w/press, step-up with press"

[Edited on July 18, 2010 at 10:22 AM. Reason : quote]

7/18/2010 10:20:43 AM

ate my heart out

7/18/2010 10:35:25 AM

p90x Day 6 - Kenpo X

7/18/2010 3:16:16 PM

4x6 deadlift
4x8 leg press sled (got lazy and didn't feel like any sort of squats today )
3x10 calf raises

7/18/2010 5:29:09 PM

Back

10min Cardio
10min Dynamic Stretching

1x18x200 Cable Rows
1x18x90 Straight Arm Pulldowns
1x18x85 Face Pulls
1x18xBW Widest Grip Pull-Ups + 5 Muscle Ups
1x18x110 Bent BB Rows
1x18x90 Upright Rows

10min Static Stretching

7/18/2010 5:29:42 PM

lazy weekend. Goalkeeper training Friday killed me; I was a lot more sore than I thought I would be on Saturday so I skipped my run. Walked 2 miles with the wife last night and came back and did a few sets of pullups, pushups, and medicine ball abs.

volleyball tonight.

7/19/2010 10:10:10 AM

Swam 750m this morning, double header in kickball tonight and might get a run in before that.

7/19/2010 10:24:12 AM

3x8x115 dead lift
3x10x25 one arm swing
3x10x25 tricep curl
3x10x35 bicep curl
3x8x65 clean and press

I tried doing shoulder press and only got one set in. My muscles are so exhausted.

7/19/2010 3:47:46 PM

didn't get in anything yesterday - road trip back from greensboro via raleigh kind of took up my day

this am was bootcamp... was hoping to get a run in this evening, but doubtful of that happening at this point

7/19/2010 3:56:00 PM

Chest

10x25m laps Swimming

10min Cardio
10min Dynamic Stretching

5x Muscle Ups x 8 x BW Dips
1x18x35 Decline Cable Flies
1x18x275 Decline BB Bench
1x18x45 Incline DB Flies

10min Static Stretching

7/19/2010 9:19:26 PM

22.5mi run

7/19/2010 10:51:41 PM

Pumped full of synthol and did a photo session today.

7/19/2010 10:54:25 PM

2x12x135 decline bench press
2x12x135 squats
2x12x100 lat pull downs
1x12x335 leg press
1x12x30 single leg curls

30 min basketball
60 min volleyball
15 min stretching

7/20/2010 1:46:37 AM

Mobility warm-up
500m row


Weighted Chin-Ups
...+25x3
+45x3
+80x3/3/3

Split Jerk
115x3
125x1
135x1
145x1
150x1
155x1

Fran
21-15-9
Squat Thrusters, 95lb
Pull-Ups
5m 25s

7/20/2010 2:47:04 PM

p90x Day 8 - Chest & Back / Ab Ripper X

It didn't kick my ass as badly this week! Progress!

7/20/2010 5:44:02 PM

Quote :

"Armstrong Pull Up Program Day 2 Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set (e.g. your last set was four then five, your next set should be six but you only do four repetitions. You missed the set) Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set."

Completed eight sets. Missed the 9th with only six. Did only 5 for the final max. All in all did 47 dead hang pull ups.

7/20/2010 5:46:36 PM

I did all of my leg stuff on machines so that I wouldn't risk compressing my fubared disc anymore
4x14 leg extensions
4x14 leg curls
4x12 calf raises
4x15 leg press
3x12 rope press downs
3x12 french curls
4x12 one hand cable press downs

7/20/2010 6:32:31 PM

2.5 mile run

7/20/2010 9:45:33 PM

Chest was the main focus tonight (back up to 4 reps at 1.5x my bw on flat bench too ) but I ran through an exercise afterward to finish up that I hadn't done in awhile:

1x10x50 DB press
1x10x50 one handed bent-over rows (each arm)
1x10x35 bicep curls
1x15xbw chest dips
1x10 roman chair leg lifts
1x10x40 DB shoulder press
1x25x18" plyo box jumps
100 jump rope reps

No break in between any set from start to finish. 3 minute break after the last set and start again. 4x through the whole thing. Nothing insane but good to get the blood pumping

7/20/2010 10:56:45 PM

Squats - 3 sets of 10 - 185 lbs
Leg Press - 2 sets of 10 - 300 lbs
Stiff Leg Deadlift - 2 sets of 15 - 135 lbs
Leg Curls - 2 sets of 10 - 100 lbs
Standing Calf Raise - 2 sets of 12
Seated Calf Raise - 2 sets of 12 - 200 lbs
P90X - Ab Ripper X

7/20/2010 11:05:14 PM

PackMan92 crushed my arms today

7/21/2010 9:00:28 AM

basketball with Quinn and volleyball last night

7/21/2010 10:20:02 AM

swam 800m this morning, not sure what I'll do tonight.

7/21/2010 10:20:31 AM

bootcamp this am... trying to decide if another workout is going to be happening today.

7/21/2010 10:21:59 AM

crossjumps 30sec
MB single leg lunges 1x10ea. leg
single leg press: 1x15x85 ea. leg
MB jumpsquats: 1x10
MB reverse lunges: 1x10ea. leg
BB front squats: 1x15x60
KB squat raises: 1x15
BB rows: 1x15x60
oblique MB wall throws: 1x10xea. side
Bosu MB wall toss: 1x20
Leg Extensions: 1x20x85
DB curls: 1x15x20
DB hammers: 1x15x20
BB curls: 1x15x60
Cable Rows: 1x20x40
Lat Pulls: 1x20x42.5
Pushup/MB throw combo: 1x20

fin

7/21/2010 1:45:26 PM

Lunch break workout...
5x5x185 bench press
5x5x135 hang clean + push press
5x5x185 dead lift
3x10x30 dumbbell curls
some stretching

Was planning to try to get some cardio tonight. I have a ear infection though and I noticed the pressure built up in my ear was a lot higher after working out, so might pass just based on that. Plus my equilibrium just feels off with everything in that one ear being kinda muffled.

7/21/2010 2:55:52 PM

P90X yoga

7/21/2010 7:23:36 PM

p90x Day 9 - Plyometrics in an 88 degree apartment!

7/21/2010 10:38:19 PM

Quote :

"Armstrong Pull Up Program Day 4 Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. If you can do more than nine training sets, increase by one repetition next week."

Did 11 sets of 6 dead hang pull ups until I missed the last set (set 12), of which I did 5. Did a total of 71 pull ups.

Going to run Umstead later with a buddy.

7/22/2010 5:04:40 PM

bleh, about to go run but it's going to be miserably hot.

7/22/2010 5:05:25 PM

i am exhausted today. EXHAUSTED.
i dont know why
i dont know why. (maybe a lady thing)


that being said...today i rest.

[Edited on July 22, 2010 at 5:57 PM. Reason : ive noticed i really only post in here on rest days lol ]

7/22/2010 5:57:05 PM

3.2 mile run in my fastest time yet....

7/22/2010 9:55:30 PM

^ Grats!

p90x Day 10 - Arms/Shoulders & Ab Ripper X

7/22/2010 10:05:20 PM

8min warmup treadmill

incline bench close grip: 3x8,12x95,115
bosu DB presses: 2x45
bosu oblique twists: 2x30sec

cable flies: 1x20x40
bosu pushups 1x10
cable presses: 1x25x40

cable tricep pulldowns 2x12x20 ea. arm
pushups 2x12

EZbar fast presses: 2x15x60 wide, close
DB skulls: 1x15x15
angled leg kicks: 1x30sec

raised leg ab crossovers: 1x25 ea. side
dips 1x20

kettle curls: 1x15x25 ea. arm
ezbar reverse curls: 1x15x40

7/22/2010 10:07:14 PM

Today: one hour run.

Wednesday: 9 holes of golf.

Monday: 6.44 miles in 48 minutes.

7/22/2010 11:10:58 PM