went on vacation the last week…worked out a few times there…ran a mile on a treadmill a few times too and i think i want to add running to my workouts…
Sunday, March 26, 2006
Bench Press - Bar x 20, 95 - 3 x 15
DB Flyes - 10lbs - 2 x 6
Bicep Curls - 25lbs - x13, x13
Throat Crushers - 65lbs - 2 x 10
External Rotations - 15lbs - 1 x 15
Monday, March 27, 2005
Stationary Biking - 8 minutes - 2.88 miles - level 5
Leg Press - 90lbs x 10, 180lbs x 10, 250lbs - 2 x 10
*all weights are only counting the weight of the plates i added, not the platform itself, which i believe is 45lbs
Leg Curls - 70 x 10, 80 x 10
Hyperextensions - 45lbs - 2 x 10
Decline Crunches - 15lbs - 3 x 15
Tuesday, March 28, 2006
Biking - 2.88 miles - 8 minutes - level 5
Chest Press - 150- 3 x 7
Rows - 120 x10, x8, x8
Lat Pull Downs - 150 - 3 x 10
Preacher Curls - 35+EZ Bar - 3 x 8
BW Dips - 2 x 10
Thursday, March 30, 2006
Biking - 8 mins - level 5
Chest Press - 130lbs - x13,x11,x11
Chin-Ups - 3 x 11
Medicine Ball Throws - 15lbs - x20 each (Chest, Overhead, Under, Floor)
Sunday, April 2, 2006
Decline Bench Press - Bar x 20, 95 x 20, 115 - 2 x 11
Milk Carton (with water) Shoulder Press - 2 x 25 (in, out)
Milk Carton (with water) Lateral Raises - 2 x 12
Monday, April 3, 2006
Biking - 8 mins - level 5 - 2.88 miles
Leg Press - 90+ x 10, 180+ x 10, 260+ - 3 x 10
Hyperextensions - 45lbs - 2 x 10
AB Circuit:
Plank - 60s
Crunches - 40
Boxer Sit-Ups - 30
Alternating Pikes - 10
April 4, 2005
Stationary Biking - level 5 - 8 minutes - 2.88 miles
Chest Press - 150 x 12, 160 - 2 x 11
Rows - 130lbs - 3 x 10
Lat Pull Downs - 160lbs - 3 x 10
Preacher Curls - 35+ x15, 40+ x10, x8
BW Dips - x8, x6
Medicine Ball Floor Throws - 15lbs - 3 x 10
Decline Sit-Ups - 15lbs - 3 x 10
April 6, 2006
Biking - 8 minutes - level 6 - 2.88 miles
Leg Press - 90+ x 10, 180+ x 10, 270+ - 3x10
Hyperextensions - 45lbs - 2 x 13
April 7, 2006
Biking - 8 minutes - level 6 - 2.88 miles
Chest Press - 160lbs - 3 x 11
Rows - 140lbs - 3 x 10
Lat Pull Downs - 170lbs - 3 x 10
Preacher Curls - 40+lbs - 3 x 8
Dips - 3 x 12
Medicine Ball Floor Throws - 15lbs - 3 x 10
Decline Sit-Ups - 15lbs - 3 x 12
Sunday, April 9, 2006
Pushups - 2 x 40
April 6, 2006
Biking - 6 minutes - level 6 (HR to 200 instead of 162) - 2.15 miles
Leg Press - 90+ x 10, 180+ x 10, 270+ - 2x10
Hyperextensions - 45lbs - 3 x 13
Decline Boxer Sit-Ups - 3 x 15
i was feeling light-headed all day, so the workout kinda sucked.
2 x 60s Plank
April 7, 2006
Biking - level 6 - 8 minutes - 2.88 miles
Chest Press - 160 - 3 x 11
Rows - 140 - 3 x 10
Lat Pull Downs - 170 - 3 x 10
Preacher Curls - 40+ - 3 x 8
Dips - 3 x 12
Medicine Ball Floor Throws - 15 - 3 x 10
Decline Sit-Ups - 15 - 3 x 12
April 11, 2006
Biking - 3 mins - level 6 - 1.08 miles
Chest Press - 160 - 2 x 12
Dual-Axis Chest Press - 60 - 1 x 10
Dual-Axis Rows - 30 x 15, 40 x 15, 50 x 12
Parallel Bar Pull-Ups - 3 x 10
Parallel Lat Pull Downs - 150 x 12, 160 - 2 x 12
Preacher Curls - 40+ - 2 x 8
Dips - 2 x 12
Medicine Ball Floor Throws - 15 - 3 x 10
Saturday, April 15, 2006
(technically its 1:17 am on sunday…)
Plank - 1 x 2 minutes
Leg Raises - 1 x 50
Crunches - 1 x 40
Ankle Wiggles - 1 x 60
Alternating Pikes - 1 x 20
Sunday, April 16, 2006
Bench Press - Bar x 20, 95 x 7, 135 x5, x6, x6, x5
Bent-Over Barbell Rows - 135 x 10 (palms in, min. ROM), 95 x 15 (palms out, ROM+), 115 - 2 x 10 (palms out, ROM+)
Seated Incline Bench DB Curls - 20 - x5, x8
Milk Carton (water) Shoulder Presses - x25 (in), x25 (out)
Milk Carton (water) Lateral Raises - x18 (in), x18 (out)
External Rotations - 15 - 2 x 15
Monday, April 17, 2006
Biking - 8 minutes - level 5 - 2.88 miles
Leg Press - 90+ x 10, 180+ x 10, 270+ - 3x10
Hyperextensions - 50lbs - 2 x 10
Decline Sit Ups - 15lbs - 2 x 10
Tuesday, April 18, 2006
Chest Press - 160 - 2 x 13
Dual-Axis Chest Press - 60 - 1 x 10
Dual-Axis Rows - 50 - 3 x 14
Lat Pull Downs - 170 - 3 x 12
Preacher Curls - 40+ - 2 x 8
Dips - 2 x 15
Medicine Ball Floor Throws - 15 - 2 x 10
Plank - 90s
Boxer Sit-Ups - 2 x 20
Monday, April 24, 2006
10 AM - Boxing:
1 min rounds Shadow Boxing (1 min Rest) x 2
1 min rounds Heavy Bag (1 min Rest) x 5
Punch Outs:
45 Jab L
45 Jab R
60 Hooks (alt)
150 Face
25 Jab-Cross (l-r)
25 Jab-Cross (r-l)
150 Face
Afernoon:
Bench Press - Bar x 20, 95 x 7, 135 x 4, 145 x 3
DB Bench Press - 40 x 12, 45 x8, x10
Bent-Over DB Rows - 45 - 3 x 12
Night:
• 60s Plank
• 40 Leg Raises
• 40 Crunches (5lb Medicine Ball)
• 40 Saxon Side Bends (5lb Medicine Ball)
• 40 Russian Trunk Twists (5lb Medicine Ball)
Tuesday, April 24, 2006
1 x 40 Pushups
2 x 11 Strict Standing Barbbell Curls - 55lbs
2 x 10 Throat Crushers - 70lbs
2 x 9 Shoulder Presses - 30lbs
2 x 10 Lateral Raises - 10lbs
2 x 10 Bent-Over Rear Delt Flyes - 10lbs
2 x 15 External Rotations - 15lbs
• 60s Plank (arms further forward)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
• 25 Saxon Side Bends (5lb Medicine Ball)
• 25 Boxer Sit-Ups
• 25 Alternating Pikes
Wednesday, April 26, 2006
Jumping Rope - 1:30, 2:00, 1:30 (somehow this was hardest on my shoulders…like my shoulders got really sore…i felt like i could’ve kept going otherwise…i messed up alot, but im getting better)
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 215 - 3 x 5 (note for next time: push more through toes than with back extension)
RDLs - 185lbs - 2 x 8
Full-Contact Twists - 2 x 10 each side (can add more weight next time)
turns out i had been doing the full-contact twists incorrectly in the past, so i did them correctly today and they just felt alot more effective
Friday, April 28, 2006
Morning:
Heavy Bag - 4 x 90s (60s rest)
Punchouts:
25 Jab Cross (l-r)
25 Jab Cross (r-l)
50 Jab l
50 Jab r
Afternoon:
Incline Bench Press (3rd setting) - Bar x 10, 95 x13, x11
Decline Bench press - 115 - 2 x 10
DB Flyes - 10lbs - 2 x 6
Chin-Ups - 2 x 12
Night:
2 hours of basketball
Saturday, April 29, 2006
Jumping Rope - 3 x 2 minutes (still messing up a lot)
Parallel Squats (touching bench) - Bar x 10, 135 x 7, 205 x 5, 255 x 6
Full Squats - 136lbs - 2 x 10
Full-Contact Twists - Bar + 5 - 3 x 8 each side
Isometric Sit-Ups - 45lbs - 3 x 30s
Ankle Band: 20 in, 20 out, 20 down, 20 clockwise, 20 counterclockwise, 20 down
Monday, May 1, 2006
1 PM - Boxing:
2 minute rounds Heavy Bag x 3 (1 minute Rest)
Punch Outs:
40 Jab L
40 Jab R
20 Jab-Cross (l-r)
20 Jab-Cross (r-l)
150 Face
20 Jab-Cross-Hooks (l-r-l)
20 Jab-Cross-Hooks (r-l-r)
150 Face
Afernoon:
Bench Press - Bar x 20, 95 x 7, 135 x 5, 145 x 3
DB Bench Press - 45 - 3 x 10
Bent-Over DB Rows - 45 - 3 x 12
Seated Incline Bench DB Curls (3rd setting) - 20lbs - 2 x 10 each side
Full-Contact Twists - Bar + 5 - 2 x 8 each side
Night:
• 60s Plank
• 40 Leg Raises
• 40 Crunches (5lb Medicine Ball)
• 40 Saxon Side Bends (5lb Medicine Ball)
• 40 Russian Trunk Twists (5lb Medicine Ball)
Tuesday, May 2, 2006
Snatch-Grip Deadlifts - 135 x 5, 185 x 5, 225 - 3 x 4
RDLs - 185lbs - 2 x 10
1 x 45 Pushups
2 x 10 Strict Standing Barbbell Curls - 60lbs
1 x 10, 1 x 6 Throat Crushers - 70lbs (elbow started hurting)
2 x 10 Shoulder Presses - 30lbs
2 x 12 Lateral Raises - 10lbs
2 x 12 Bent-Over Rear Delt Flyes - 10lbs
2 x 15 External Rotations - 15lbs