07/10/11
Seated row machine 70x15 x5
Lat pulldown machine 72x15 x2, 86x15, 99x12
DB shrugs 45x25 x3, 60x15 x3
DB lat raises 12.5x12 x2, 22.5x6 x3
DB front raises 12.5x12 x3
DB hammer curls 20x15, 25x15, 30x10, 35x8, 40x5
Bent over BB row 45x15 x4
REJ
07/15/11
AM
DB shrugs 45x30, 65x15, 75x12, 90x6 x2
DB lateral raises 12.5x12, 20x10 x5
Seated dip machine 106x25, 151x10, 165x8, 180x6
Lat pull down machine 113x12, 146x6 x4
DB hammer curls 20x15, 30x12, 40x6 x4
Cable fly 30x20, 40x15, 50x12
Leg press 90x20, 180x20, 270x20, 360x20, 450x10, 540x8
Seated calf raise 45x20 x3, 90x15 x2
PM
60 minutes elliptical machine
REJ
07/17/11
AM
Squat 45x15, 135x10 x2, 185x10
DB lateral raises 15x12, 20x10 x2
DB shrugs 50x25, 70x12 x3
Bench 45x15 x2, 135x10 x2
Pec deck 90x15, 135x12, 180x10
1 arm tricep pressdown 40x10 x4
BB curl 45x12, 60x10 x2
Seated row machine 70x15, 100x12 x2
PM
30 minutes elliptical machine
30 minutes stationary bike (9.22 miles)
REJ
07/18/11
Military press 45x12 x2, 65x10 x2, 85x6 x2
DB front raise 10x12, 20x5 x5
DB hammer curls 20x15, 30x15, 40x7
HammerStrength iso-lat row 70x15, 160x12, 250x5 x3
Seated calf machine 80x15 x4
Cable chest press 35x15, 40x12, 45x12 x2
30 minutes treadmill
REJ
07/22/11
Squat 135x10 x4
45 minute P90X-style bi, tri, and shoulder circuit
Seated calf machine 100x15 x2, 120x15 x2
REJ
07/23/11
Bench 135x10, 155x6 x2
Cable fly 30x15, 40x12, 50x12, 60x8
Decline cable press 30x15, 40x12, 50x10
Dip machine 121x15, 151x8 x3
DB shrugs 70x12 x2, 80x10, 45x25
DB lateral raises 10x12, 15x10, 25x5 x5
07/24/11
Squat 135x10, 185x5, 225x5, 245x5
Deadlift 135x10, 185x5 x3
DB hammer curls 20x15, 25x12, 35x10, 45x5
DB curls 25x10 x3
EZ bar curls 55x10, 65x8, 75x5
REJ
Today was my first day back in the gym following minor surgery on my left hand and forearm earlier in the week. I still have stitches in my hand and arm, so I wont be able to do much upper body work for a few weeks, though I plan on knocking out some cardio and lower body machine work when possible.
07/30/11
60 minutes stationary bike (12.87 miles)
REJ
07/31/11
Leg press machine 131x30, 179x30, 243x20, 307x20 x3
Seated calf machine 60x20,80x20, 100x20 x2
Leg extension machine 90x10 x6
Decline ab bench 15, 15, 15
60 minutes treadmill
REJ
08/01/11
AM
(fasted cardio)
60 minutes treadmill
PM
60 minutes stationary bike (12.55 miles)
REJ
08/02/11
AM
(fasted cardio)
60 minutes elliptical machine
REJ
08/03/11
AM
(fasted cardio)
60 minutes treadmill
PM
Leg press machine 105x30, 180x25, 255x20, 300x20, 360x12, 395x10, 405x10 x3
Seated calf machine 60x20, 80x20, 100x20 x2, 120x15 x2
Leg extension machine 60x15, 90x12, 120x12, 135x12
Ab machine 12, 12
REJ
08/05/11
60 minutes stationary bike (13.07 miles)
REJ
08/05/11
AM
(fasted cardio)
60 minutes elliptical machine
PM
Leg press machine 150x30, 225x20, 300x20, 360x10, 405x10 x3
Pec Deck 95x15 x4
Leg extenstion machine 90x12, 105x12, 120x12, 135x12, 180x8 x3
Seated calf machine 60x30, 80x30, 100x30, 120x30
30 minutes stationary bike (6.78 miles)
REJ
08/06/11
AM
(fasted cardio)
60 minutes elliptical machine
REJ
08/13/11
Today was my first day lifting since my hand/arm surgery three weeks ago. The stitches are out of my hand and arm, but I still have some pain in my hand when pushing or pulling a barbell so I’m slowly moving back up to my normal weights in the push/pull exercises. If all goes well, I plan on starting 5/3/1 again in a week or two.
Squat 135x10, 185x10 x2
Bench 135x10 x2, 155x5 x2
Seated cable row 30x20, 50x15, 80x12
Seated cable fly 30x15, 40x15, 50x10
DB lateral raises 12.5x12 x2, 17.5x10 x2
Leg press 90x15, 180x15, 270x12, 360x10, 450x10, 540x8
REJ
08/14/11
DB curls 20x15, 25x12, 30x10
EZ bar curls 55x12, 65x8 x2
Dip machine 106x25, 151x12 x2
Tricep pressdowns 40x20, 50x20, 60x20
DB front raise 10x15 x3
DB shrugs 45x20 x3
Rear delt machine 45x10, 60x10, 75x10
Seated calf machine 60x20, 80x15, 100x15, 120x15
REJ
08/15/11
(fasted cardio)
60 minutes elliptical machine
REJ
08/20/11
Incline bench 135x10 x2, 155x5 x2
Squat 135x10, 185x10, 235x5, 245x3
Bent over row 95x10 x3
DB hammer curls 20x15, 30x12, 35x8, 40x5
DB lateral raise 10x15, 15x12, 20x12, 25x5 x5
REJ
08/26/11
The doctor gave me the go ahead to starting lifting again (even though I’d been lifting light for a while…), so I’m going to start doing three squat/pull/press based strength workouts a week. My grip is still a limiting factor in the pull exercises, but I’m trying to work my way back up.
Squat 135x10, 185x10, 205x10
Military press 45x10, 65x10, 85x8, 105x5
T-bar row 45x15, 90x10 x2
DB hammer curls 20x15, 25x15, 35x8, 40x5 x5
REJ
08/30/11
Pulling exercises are still painful post surgery, so I’m severely limeted on the weight I can pull right now.
Squat 135x10, 185x5, 235x5, 255x5
Rack pulls 65x15, 135x10, 185x8 x2
Incline press 135x10 x2, 155x5
DB hammer curls 35x10 x3
REJ