07/28/12
Decided to add a little light direct bicep work to my “off day” cardio.
Decline situps w/45lbs 12, 12, 12
DB curls 20x12, 25x12, 30x12, 35x10
Bicep curl machine 45x12 x3
EZ bar curls 55x10 x3
Run 1 mile (9:35)
REJ
07/30/12
Squat 45x5 x2, 95x3, 115x2, 135x2, 155x2, 175x2, 190x5 x3
Bench 45x5, 95x5, 115x4, 135x3, 155x1, 165x5 x3
Chin-ups 5, 5, 5
REJ
08/02/12
(bodyweight 237lbs)
Squat 45x5 x2, 95x3, 115x3, 135x2, 155x1, 185x1, 200x5 x3
Press 45x5 x2, 65x3, 85x2, 95x1, 105x5 x3
Deadlift 45x5, 135x5, 185x3, 235x2, 255x2, 285x5
REJ
08/05/12
(fasted cardio)
45 minutes elliptical machine (3.35 miles)
REJ
08/06/12
Squat 45x5 x2, 95x3, 115x3, 135x2, 185x2, 205x5 x3
Bench 45x5 x2, 95x5, 115x4, 135x3, 155x1, 170x5 x3
Chin-ups 5, 3, 3, 3, 3
BB curls 45x15, 65x8 x2
REJ
08/07/12
(fasted cardio)
45 minutes elliptical machine
REJ
08/08/12
Squat 45x5 x2, 95x3, 115x3, 135x2, 155x1, 185x1, 210x5 x3
Press 45x5, 65x3, 85x2, 95x1, 110x5, 4, 3
Deadlift 45x5, 135x5, 185x3, 235x3, 290x5
I felt weak on the press and missed my reps on the two sets, so I am going to reset a bit and work back up. I did hit a new PR on the deadlift though!
REJ
08/09/12
(fasted cardio)
Run 2 miles (22:48)
REJ
08/10/12
My legs and upper back were sore from my last strength workout, so I did some light cardio and shoulder work today instead.
(fasted cardio)
24 minutes elliptical machine (2 miles)
DB lateral raise 12.5x12 x3
DB front raise 12.5x15, 17.5x12, 22.5x10
REJ
08/12/12
(fasted cardio)
15 minutes Marpo machine
15 minutes elliptical machine
REJ
08/13/12
Squat 45x5 x2, 95x3, 115x3, 135x3, 155x3, 185x1, 215x5 x3
Press 45x5, 65x5, 85x3, 95x5 x3
Chin-ups 6, 5, 5
DB side raise 10x15, 15x10 x2
DB front raise 10x20, 20x10, 10x20
DB hammer curls 25x15 x3
REJ
08/14/12
(fasted cardiio)
45 minutes elliptical machine (3.44 miles)
REJ
08/17/12
Deadlift 45x10, 135x10, 185x5, 235x3, 285x1, 295x5, 135x10
Hammer Strength row 90x15, 180x10 x3
DB curls 25x12, 30x10 x2
45 minutes elliptical machine
REJ
08/18/12
Bench 45x12, 95x10, 135x10, 155x3, 175x5, 135x8 x2, 95x10, 45x12
Cable fly 35x15, 40x12, 45x10
Tricep pressdown 30x12, 40x12, 50x10
DB shrugs 65x12 x3
45 minutes stationary bike (10.77 miles)
REJ
08/19/12
Squat 45x10, 65x10, 95x10, 115x10
Leg press 180x20, 270x15, 360x10
Seated calf machine 45x20, 90x15, 135x10
DB curls 25x15, 30x10, 35x8
DB hammer curls 20x12 x3
DB side raise 10x15 x3
DB front raise 10x20, 15x12 x2
REJ
08/20/12
(fasted cardio)
45 minutes elliptical machine
REJ
08/21/12
Press 45x10, 65x5, 85x3, 95x3, 100x5 x3, 65x8, 45x10
DB side raise 10x12, 12.5x10, 17.5x10
DB front raise 10x20, 12.5x15, 17.5x10
Pull-ups 4, 4, 2
HammerStrength lat row 90x15, 180x10 x2
Hang clean 45x10, 65x5, 75x5, 80x5 x5
REJ
09/10/12
I’ve been on vacation for the past two weeks and haven’t really lifted much other than some light lifting at hotel gyms. Back at it today!
Press 70x5, 85x5, 100x6
Press 65x10 x2, 55x10, 45x10 x2
Chin-ups 5, 5, 4, 3, 3
DB side raise 10x12 x5
DB front raise 10x15 3
REJ
09/12/12
Deadlift 205x5, 235x5, 265x7
Deadlift 135x10 x5
Roman chair knee raises 12, 12, 12, 14
DB curls 20x15, 25x10, 30x10 x3
REJ
09/13/12
1 hour elliptical machine (4.37 miles)
REJ