Tuesday 6/30/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x3 (65,75,75)
Bodyweight Circuit:
2A) Jumping Jacks x60
2B) Spiderman Pushup x8 per side
2C) Siff Squat x25
2D) Waiter’s Bow x15
2E) Burpees x10
x2
Wednesday 7/1/09:
1A) Wide Body Squats 3x8 (185, 205, 215)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (135)
2B) RDL 3x8 (135)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
x2
Thursday 7/2/09:
Decline Weighted Crunch with 25 lb plate 4x25
Russian Twist with Medicine Ball 3x12
Hanging Leg Raises 3x10
6x60s sprint, 90s walk @9.0mph and 4-6 incline
Friday 7/3/09:
1A) DB Push Press 3x8,5,5 (35lbs)
1B) 1-leg Stability Ball Jackknife 3x10
2A) DB Close Grip Bench Press 3x8 (35lbs)
2B) BB Split Squat 3x8 per side (100lbs)
3A) Chinups 3x8
3B) Dips 3x5 (Im going to start doing the assisted dips because they’re really hard)
6x30s sprint, 30s jog @10mph and @5.0 incline
Sunday 7/5/09:
Beach…hahaha.
Played 30 minutes of beach football and another 30 minutes of beach volleyball.
And wrestled in the water every here and there. Felt like interval training lol. 2 minutes on and a minute off. lol
I knew running the sand relieves me of knee tension and all, but damn it was hard to stop, go, stop, go in football. That was some nice resistance.
Monday 7/6/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 2B) BB Row 3x10
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x10
Hanging Knee Raises 2x15
6x30s sprint, 30s jog
Notes: Forgot about the deadlifts…pretty pissed off about that.
Monday 7/13/09:
1A) DB Flat Press 3x6
1B) DB Row 3x6
2A) DB Triple Press (Incline then half then flat) 3x6 2B) BB Row 3x10
6x30s sprint, 30s jog
Notes: Back on my grind. No more games.
Wednesday 7/15/09:
Standing Calf Raises 4x15
1A) Wide Body Squats 3x8 (185, 205, 225)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (295, 115)
2B) RDL 3x8 (115)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x8
Hanging Knee Raises 2x10
Notes: From this day on, Im going to do calves and abs everyday. Calves before my workout and abs after. I already feel it. Not only do I want to lower my bf% so that I can get abs, I also want to get bigger calves.
Thursday 7/16/09:
1A) Standing Calf Raises 4x12,10,8,6 (270, 320, 340, 350)
1B) Seated Calf Raises 4x12,10,8,6 (90, 140, 2x160x8,6)
2A) DB Curls 3x6 (35s, 30s, 35s)
2B) Seated Overhead DB Tri Extensions 3x6 (50s, 60s)
3A) Cable Curls 3x12
3B) Cable Tri Extensions 3x12
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with Medicine Ball 2x8
Hanging Knee Raises 2x10
6x60s sprint, 90s walk @8.0-9.0mph and 5-6 incline
Saturday 7/18/09:
1A) DB Push Press 3x8,5,5 (30s, 40s)
1B) Stability Ball Jackknife 3x10
2A) DB Close Grip Bench Press 3x8 (35s, 40s)
2B) BB Split Squat 3x8 per side (80lbs)
3A) Wide Grip Pullups 3x5
3B) Dips 3x5
6x30s sprint, 30s jog @10mph and @5.0 incline
Monday 7/20/09:
Standing Calf Raises 2x15 (270, 360)
1A) DB Flat Press 3x6 (40s, 50s, 60s)
1B) DB Row 3x6 (40s, 50s, 60s)
2A) DB Triple Press (Incline then half then flat) 3x6 (35s, 40s, 45s)
2B) BB Row 3x10 (110)
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist 2x8
Incline Leg Raises 2x8
6x30s sprint, 30s walk @10.5mph and @5.0 incline
Decline Crunches 4x15
Toe Touches with Stability Ball in between legs 3x12
Nitro Ab Machine 3x12
Notes: Abs both before and after cardio did well.
Tuesday 7/21/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x2 (65, 85)
Bodyweight Circuit:
2A) Jumping Jacks x60
2B) Spiderman Pushup x8 per side
2C) Siff Squat x25
2D) Waiter’s Bow x15
2E) Burpees x10
x1
Hanging Leg Raises 2x8
Hanging Side Raises 2x12
Rope Crunches 2x12
10-min run @6.0-8.1mph @3.0-5.0 incline
Hanging Knee Raises 1x8
DB Side Bends 2x12 (45s)
Wednesday 7/22/09:
1A) Wide Body Squats 3x8 (185, 205, 225)
1B) Stability Ball Crunches 3x15
2A) Front Squat 3x8 (95, 115)
2B) RDL 3x8 (95, 115)
Bodyweight Circuit:
1A) Y-Squats x20
1B) Diagonal Lunges x10 each side
1C) Inverted Rows x10
1D) Burpees x10
Rope Crunches 1x8
Rope Crunches to the sides 1x6 per side
You front squatted 295 for 8 reps huh? 
lol good lookin out. I didnt notice that.
Ordered my supps last nite. Shout out to WR for helpin me out on pickin em out.
Ordered protein and waxy maize by Dymatize, multi and zma from ON, and fish oil from NOW Foods. Oh yeah, I had 4 more dollars to spare so I bought a shaker bottle too lol. I have .07 left from my $100 gift card lol.
Thursday 7/23/09:
1A) EZ Bar Bicep Curls 4x8,8,8,6 (45,65,65,75)
1B) Close Grip Bench Press 4x8,8,8,6 (95,115,115,135)
2A) DB Hammer Cirls 3x10,10,8 (30s)
2B) DB Over Triceps Extension 3x10,10,8 (50s)
3A) DB Concentration Curls 2x15 per arm
3B) Rope Pressdowns 2x15
Decline Crunches 2x25
Russian Twists 2x8
Hanging Knee Raises 2x8
6x30s sprint, 30s jog @10.0mph and @5.0 incline
Rope Crunches 2x8
DB Side Bends 2x12 (55s)
Monday 7/27/09:
Started using my stack today.
Fish Oil and Multi
Protein and Waxy Maize
ZMA
Standing Calf Raises 2x15 (270, 360)
1A) DB Flat Press 3x6 (45s, 50s, 55s)
1B) DB Row 3x6 (40s, 50s, 60s)
2A) DB Triple Press (Incline then half then flat) 3x6 (35s)
2B) BB Row 3x10 (95)
Decline Weighted Crunch with 25 lb plate 2x25
Russian Twist with 25lb plate 2x8
Incline Leg Raises 2x12
6x30s sprint, 30s jog @10.0mph and @5.0 incline
Postworkout: Mixed 16oz 1% milk with 2 scoops protein (~42g and strawberry flavored :)) and 2 scoops waxy maize (~70g).
Notes: Just had my postworkout meal so Im waiting for this to digest and then Im gonna pop the ZMAs into my body. From the reviews I read about it, Im kind of freaked out about what I might dream tonight…shiiit. Wish me luck yall.
ZMA in 2 hours. Wait 30 minutes, then have my bedtime snack of cottage cheese with pineapples :D.
Ditch the milk PWO. Just use water.
Tuesday 7/21/09:
Barbell Complex
1A) Split Squats x8 per side
1B) Good Morning x8
1C) Barbell Row x8
1D) Deadlift x8
x2 (85)
Superset:
Decline Weighted Crunches (25 lbs) 2x25
–Russian Twists (25lbs) 2x8
Hanging Leg Raises 2x8
25 minutes on elliptical on hills plus mode working up to level 12 resistance: 3.15 miles 320 calories burned…sweet
Rope Crunches 2x8
Woodchoppers 1x12 per side
OK man. Will do.