ExRx.net

FRI May 9, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 5 minutes on treadmill

PULL Routine #3
Back (Lats)
1. Cable Front Pulldown 135 lbs @ 8
2. Cable Front Pulldown 135 lbs @ 8
3. Cable Front Pulldown 135 lbs @ ?

Hamstrings
1. Lying Leg Curl 125 lbs @ 8
2. Lying Leg Curl 125 lbs @ 8
3. Lying Leg Curl 125 lbs @ ?

Back (General)
1. Cable Seated Row 135 lbs @ 8
2. Cable Seated Row 135 lbs @ 8
3. Cable Seated Row 135 lbs @ ?

Deltoid (Side)
1. BB Upright Row 90 lbs @ 8
2. BB Upright Row 90 lbs @ 8
3. BB Upright Row 90 lbs @ 8

Biceps
1. BB Preacher Curl 90 lbs @ 8
2. BB Preacher Curl 90 lbs @ 6
3. BB Preacher Curl 90 lbs @ 4

Abdominal
1. Cable Crunch 60 lbs @ 50
2. Cable Crunch 75 lbs @ 50

Obliques
1. Wtd. 45° Side Bends 35 lbs @ 25

** EXTRA **
Deltoid (Front)
1. DB Military Press R/30 lbs x 8
DB Military Press L/35 lbs x 8
2. DB Military Press R/30 lbs x 8
DB Military Press L/35 lbs x 8
I did the above to correct the imbalance of my shoulders.

Approx. 50 minutes

Also walked 2 miles.

Saturday and Sunday I will be taking off.

MON May 12, 2008
Woke up at 6:00 AM

Too late to run. Will try tonight.

Want to run for 1 hour. Start at about 8PM if possible.

TUE May 13, 2008
Woke up at 4:20 AM
Started at 6:00 AM
Warmup: none

PUSH Routine #3
Chest (General)
* Increased weight from 50 to 55 lbs.
1. DB Pullover 55 lbs x 8
2. DB Pullover 55 lbs x 8
3. DB Pullover 55 lbs x 12
* Might be able to increase weight again since last rep was 12.

Quadriceps
1. DB Lunge 2/40 lbs x 8
2. DB Lunge 2/40 lbs x 8
3. DB Lunge 2/40 lbs x 8

Chest (Upper)
1. DB Incline Bench Press 2/55 lbs x 8
2. DB Incline Bench Press 2/55 lbs x 8
3. DB Incline Bench Press 2/55 lbs x 8

Deltoid (Front)
1. DB Military Press 2/40 lbs x 8
2. DB Military Press 2/40 lbs x 8
3. DB Military Press 2/40 lbs x 6

Quadriceps
1. DB Front Squat 2/50 lbs x 8
2. DB Front Squat 2/50 lbs x 8
3. DB Front Squat 2/50 lbs x 8

Calves (General)
1. Seated Calf Extension 140 lbs x 8
2. Seated Calf Extension 140 lbs x 8
3. Seated Calf Extension 140 lbs x 8

Triceps
1. DB Triceps Extension 2/40 lbs x 8
2. DB Triceps Extension 2/40 lbs x 8
3. DB Triceps Extension 2/40 lbs x 5

** EXTRA **
None. Not enough time.

Approx. 50 minutes

Also walked 2 miles.

FRI May 16, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 10 minutes on treadmill

PULL Routine #3
Back (Lats)
1. Cable Front Pulldown 135 lbs @ 8
2. Cable Front Pulldown 135 lbs @ 8
3. Cable Front Pulldown 135 lbs @ 8

Hamstrings
1. Lying Leg Curl 125 lbs @ 8
2. Lying Leg Curl 125 lbs @ 8
3. Lying Leg Curl 125 lbs @ 10

Back (General)
1. Cable Seated Row 135 lbs @ 8
2. Cable Seated Row 135 lbs @ 8
3. Cable Seated Row 135 lbs @ 8

Biceps
1. BB Preacher Curl 90 lbs @ 8
2. BB Preacher Curl 90 lbs @ 6
3. BB Preacher Curl 90 lbs @ 4

Deltoid (Side)
1. BB Upright Row 90 lbs @ 8
2. BB Upright Row 90 lbs @ 8
3. BB Upright Row 90 lbs @ 8

Abdominal
1. Cable Crunch 70 lbs @ 12
2. Cable Crunch 70 lbs @ 15
* Used a different machine the worked differently and it completely screwed me up.

** EXTRA **
Deltoid (Front)
1. BB Bench Press 50 lbs x 20

1. BB Military Press 50 lbs x 4

Approx. 50 minutes

Also walked 2 miles.

Didn't run Wed or Thu. Will run this weekend.

MON May 19, 2008
Woke up at 4:00 AM
Started at 6:00 AM

Run day. Ran indoor at the gym.

380 calories
2.6 miles
30 minutes

Started at about 5 MPH & got up to 8 MPH. I want to start running a 5K. This is an option on the new treadmills at the gym. Good run. Could have done more if I had the time.

WED May 21, 2008

Tried a new approach to running. Ran a 5K. I'll try to better the time instead of increasing the time and distance on the treadmill.

5k
30:10
370 cal
HR 165

FRI May 23, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 5 minute run

PUSH Routine #3
Chest (General)
**** Increased weight from 55 to 60 lbs
1. DB Pullover 60 lbs x 8
2. DB Pullover 60 lbs x 8
3. DB Pullover 60 lbs x 10
**** Might be able to do more.

Quadriceps
1. DB Lunge 2/40 lbs x 8
2. DB Lunge 2/40 lbs x 8
3. DB Lunge 2/40 lbs x 8

Chest (Upper)
1. DB Incline Bench Press 2/55 lbs x 8
2. DB Incline Bench Press 2/55 lbs x 8
3. DB Incline Bench Press 2/55 lbs x 8

Quadriceps
1. DB Front Squat 2/50 lbs x 8
2. DB Front Squat 2/50 lbs x 8
3. DB Front Squat 2/50 lbs x 8

Deltoid (Front)
1. DB Military Press 2/40 lbs x 8
2. DB Military Press 2/40 lbs x 8
3. DB Military Press 2/40 lbs x 8

Calves (General)
1. Seated Calf Extension 140 lbs x 8
2. Seated Calf Extension 140 lbs x 8
3. Seated Calf Extension 140 lbs x 8

Triceps
1. DB Triceps Extension 2/40 lbs x 8
2. DB Triceps Extension 2/40 lbs x 8
3. DB Triceps Extension 2/40 lbs x 8

** EXTRA **
Deltoid (Front) - DB Military Press 2/30 lbs x 12
Deltoid (Side) - DB Lateral Raise 30 lbs x 10

Approx. 60 minutes

Also walked 2 miles.