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I have been doing the 2 Day Push/Pull routine for about 2 years now. I cycle through 3 versions of the routine, changing it about every month or so. I usually do the routine every other day. On the off days, I do cardio or nothing at all but always with the intension of doing cardio.

I have a long commute to work and part of it is to walk for a mile 1 way. I usually walk fast and llike to include this as part of my exercise plan.

Current weight is 180 lbs. Looking in improving my training by learning more about advance periodization and better form.

Today is a Cardio day since yesterday was a PULL day. I usually run for about 45 minutes at about 5 to 6.5 mph and would lilke to bump it up to 1 hour soon but only after doing the 45 minutes for at least a week straight.

Ran indoor at the gym. 664 cal. 4.4 miles 45 min.

Currently not taking any supplements. Just trying to eat decent but not like a fanatic.

Started: 6:00 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH

PUSH Routine
Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6

Quadriceps
Seated Leg Press 190 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6
Seated Leg Press 230 @ 6

Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 4

Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 12

Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6

Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 8

Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6

Abs
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Cable Crunch 60 x 25

Approx. 45 minutes

Also, walked 2 miles.

Woke up late. Rest day. Should have been a cardio/running day. Plan was 45 minutes at least.

Walked 2 miles.

Saturday, Jan 14, 2008:

Ran indoor at the gym. 700 cal. 4.7 miles 45 min.


Sunday, Jan 15, 2008:

PULL Routine
Started: 9:15 AM
Warm up: 3 minutes on stationary bike

Back (Lats):
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 6
Cable Rear Pulldown 135 x 15

Hamstrings:
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6
BB Straight Leg Deadlift 90 x 6

Back (General)
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 6
Cable Seated Row 135 x 10

Deltoid (Side):
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 6
DB Lateral Raise 30 x 10

Biceps:
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 4

Hip Flexors:
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25
Vert. Straight Leg Raise BW x 25

Trapezius (Upper):
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6
DB Shrug 60 x 6

Abs:
Cable Crunches 60 X 25
Cable Crunches 60 X 25
Cable Crunches 60 X 25

Approx. 45 minutes

Monday, Jan 14, 2008:

Ran indoor at the gym. 640 cal. 4.3 miles 45 min.

Also, walked 2 miles.

Started: 6:00 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH

PUSH Routine
Abs
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25
Kneeling Cable Crunch 60 x 25

Obliques
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12
Standing Cable Oblique Twist 60 x 12

Abs
Elevated Leg Crunches BW x 25

Chest (General)
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6
BB Flat Bench Press 110 @ 6

Quadriceps
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6
Linear Hack Squat 230 @ 6

Chest (Upper)
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 6
Chest Dip BW @ 10

Quadriceps
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 6
Leg Extension 130 @ 15

Deltoid (Front)
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6
BB Military Press 80 @ 6

Calves (General)
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6
Seated Calf Extension 140 @ 6

Triceps
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6
BB Lying Tricep Extensions 60 @ 6

Approx. 50 minutes

Also, walked 2 miles.

Should have changed my routine today but didn't yet. Will do it on next workout. Was using version 1 of the 3 version Push/Pull routine.

Now starting to incorporate more ab work at the beginning of the workout since the last exercises are always the ones that gets cut if I'm running late. Need to layout a better ab routine.

Wasn't able to go to the gym today. Rest day.

THU Jan 17, 2008
Woke up late. Day off.

FRI Jan 18, 2008
Woke up late. Day off.

SAT Jan 19, 2008
Took the day off.

SUN Jan 20, 2008
Took the day off.

MON Jan 21, 2008
Took the day off.

TUE Jan 22, 2008
Ran indoor at the gym.

350 calories
2.3 miles
22 minutes

Need to layout new routine with abs work included at the begining.

WED Jan 23, 2008
Rest day - Woke up late

THU Jan 24, 2008
Sick - No workout

FRI Jan 25, 2008
Sick - No workout

SAT Jan 26, 2008
Sick - No go.

SUN Jan 27, 2008
Sick - Did not go. I haven't really been that sick but just want to wait it out.

MON Jan 28, 2008
Feel better. Can't go to the gym. Tomorrow i'll try to workout at home.

TUE Jan 29, 2008

Since I can't leave the house to go to the gym, I have to workout at home. I had to revise my workout since my home setup is not that great. I didn't want to wait until next week so here it is...

...fill in later..,

SAT Feb 9, 2008
Ran indoors at the gym 30 minutes.

MON Feb 11, 2008
Came off not working out since January 15th. That's almost a month!!! Have to readjust my weights. This sucks. Lost weight too. Depressing. Down to about 175lbs.

** This is an abbreviated workout to get back into it.

Started: about 6:15 AM
Warm up: 3 to 5 minutes of running on treadmill at about 5 MPH

PUSH Routine #2
Chest
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6
BB Incline Bench Press 90 x 6

Quadriceps
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6
BB Full Squat (Rack) 140 x 6

Chest (General)
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6
DB Fly (flat) 30 x 6

Biceps
Preacher Curls 50 x 6
Preacher Curls 60 x 6
Preacher Curls 70 x 6

Approx. 30 minutes

Also, walked 2 miles.