5/9/2011 PU/SU/SQ 60 walk 1 mi @ 3/6%
DL 135/5/5 155/5/5 175/5/5 185/5 195/5 205/5
Lat pulldown 80/6 100/6 120/6 130/6 140/6 150/6/6
Seated Cable row 130/6 140/6 150/6/6
Cable upright row (2 pulley) ramp to 200/6
DB curls 20/ 25/6 30/6/6
Donkey CR 90/6/6 105/6 120/6 135/6 150/6
5/17/2011 treadmill 1.5 mi @ 3 mph/5% (from memory)
DL 135/5/5 155/5/5 185/5/5 205/1/1/1/1/1
Lat Pulldown 80/6 100/6 120/6 130/6 140/6 150/6
Seated Row 130/6 140/6 150/3/3
Upright Cable Row (2 pulley) work up to 6 @ 160
Donkey CR ramp to 150/6
5/18/2011 treadmill 2 mi @ 3mph/5%
Leg Press 90/10/10 140/8/8 180/6/6 210/6 250/6 270/6/6/6
Bench 95/6/6 115/5/5 135/5/5 155/5/5 165/2/2/2
HS Incline 45/s:5 55/s:5 70/s:5/5/5
DB OHP 25/6 30/6 35/6 40/6/6/6
Steady progreess math, things are looking good.
5/19/2011 PU/SU/SQ 3x25, Row 2Km, Treadmill 2mi @ 3.1mph/5%
DL 135/5/5 155/5/5 185/5/5 205/2/2/2/2
SLDL 95/5/5 115/5
High Pull 95/5/5 115/5
Lat Pulldown 80/5 100/6 120/6 130/6 140/6/6 150/4/4
Seated Cable Row (NG) 130/6 140/6/6 150/6 160/4/4
Donkey CR 90/10 120/6 135/6 150/6 165/6
5/20/2011 PU/SU/SQ 3x25, Row 2Km, Walk (park) 2.3 mi, TM 1 mi 3mph/4-10/%
Leg Press 90/6/6 140/6/6 180/6/6 230/6/6 270/6/6
Squat 135/6/6 155/6/6 175/4/4
Bench 95/6/6 115/6/6 135/6/6 155/6/6 165/4/4/4-155/4-135/8 drop set on last
BB OHP 45/6/6 65/6/6 75/6/6
HS Incline 55/s:6/6 65/s:6/6 75/s:6/6
5/21/2011 PU/SU/SQ 3x26, Row 2Km, TM 2 mi @ 3mph/5%
AM
DB curl 25/6/6/6 Hammer Curl 25/6/6/6 OH Triceps extensions 25/12/12/12
PM
SLDL 65/5/5 85/5/5 95/5 115/5/5 135/5/5
DL 135/5/5 155/5/5 175/5/5 185/5 195/3 205/3/3/3
Lat Pulldown (WG) 80/6 100/6 120/6/6 130/6 140/6 150/6
Seated Cable Row (med neutral grip) 13/6 140/6 150/6 160/4/4
Seated Cable Row (narrow grip) 140/6 150/6 160/4/4
DB Shrug 50/6/6 60/6/6
DB Curl 25/6/6 30/6/6/6-20/4-10/8
Everything good there after the weather?
5/22/2011 walk 4.6 mi at 16:19 mpm avg pace
5/23/2011 PU/SU/SQ 3x26, Row 2Km AM, walk 1.5 mi at lunch, Row 5Km PM
5/24/2011 PU/SU/SQ 4x20, Row 2Km AM, Walk 1.5 mi @ lunch, Walk 2.3 mi after work
Bench 95/6/6 115/8/8 135/8/8 155/7/7 165/6/6 135/12
DB OHP 65/6/6 75/8/8 85/7/7
Squat 95/8/8 115/8/8 135/8 155/6/6 175/5/5
Treadmill after weights: 1 mile ramping to 3.4mph/8%, and 3mph/12%
[quote]hel320 wrote:
Everything good there after the weather? [/quote]
Harry, we’ve been lucky. Lots of rain, a few branches, down, a little water in the basement, but otherwise no worries.
5/25/2011 PU/SU/SQ 4x20, Row 2Km
DL 135/5/8 155/8/8 185/8/8 205/5/5
Lat Pulldown (WG) 80/8 100/8 120/8/8 130/8 140/8 150/7/7
Seated Cable Row (NG) 130/8 140/8 150/8/8
Donkey CR 105/10 120/8 135/8 150/8
Later that evening…
DB Curl 25/8/8/8
DB OH Tri Ext 25/8/8/8
Hammer Curl 25/8/8/8
Tri KB 25/8/8/8
Still pushing allot of volume
nice work Math