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PostPosted: Tue Feb 12, 2008 3:11 pm 
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Posts: 65
Location: Indiana
TUE Feb 12, 2008
Ran indoor at the gym.

? calories
? miles
35 minutes
5.5 MPH continously


Last edited by iceman111 on Tue Feb 12, 2008 3:21 pm, edited 1 time in total.

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PostPosted: Tue Feb 12, 2008 3:20 pm 
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Location: Indiana
WED Feb 13, 2008

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

PULL Routine #2
Back (Lats)
Lever Incline Row 90 x 6
Lever Incline Row 90 x 6
Lever Incline Row 90 x 6
Lever Incline Row 90 x 8

Hamstrings
Wtd. 45° Hyperext. 35 x 6
Wtd. 45° Hyperext. 35 x 6
Wtd. 45° Hyperext. 35 x 6
Wtd. 45° Hyperext. 35 x 12

Obliques
Wtd. 45° Side Bends 35 x 6
Wtd. 45° Side Bends 35 x 6
Wtd. 45° Side Bends 35 x 6
Wtd. 45° Side Bends 35 x 12

Back (General)
Pullups BW x 6
Pullups BW x 4
Pullups BW x 4
Pullups BW x 0

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 6

Biceps
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 6
BB Preacher Curl 70 x 5

Trapezius (Upper)
Cable Shrug 120 x 0
Cable Shrug 120 x 0
Cable Shrug 120 x 0
Cable Shrug 120 x 0

Abdominals
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Cable Crunch 60 x 25
Cable Crunch 60 x 25

Approx. 50 minutes

Also, walked 2 miles.


Last edited by iceman111 on Fri Apr 18, 2008 2:37 pm, edited 1 time in total.

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 Post subject:
PostPosted: Thu Feb 14, 2008 10:19 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
THU Feb 14, 2008
Ran indoor at the gym. Can't wait till it warms up a bit & I could run outside again. It was about 18° outside today.

Trying to start at 5:30 AM instead of 6:00 AM. This is not working out so well so far.

Started at a little after 6:00 AM
410 calories
3.5 miles
30 minutes
5.5 to 7.0 MPH Stopped at 7 MPH

Could only run for 30 minutes cuz I had to go get stuff for valentines day. I could of ran more. I'll go 45 minutes next time.

Might not be able to do anything tomorrow and up until TUE, Feb 19th but I'll try to get in at least one day of running.

Started taking fish oil capsules and creatine a few days ago. Also started taking multi vitamins again.


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PostPosted: Thu Feb 14, 2008 10:36 am 
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Posts: 65
Location: Indiana
For Friday...

FRI Feb 15, 2008

Started: 5:30 AM
Warm up: 5 minutes of running on treadmill at about 5 MPH

PUSH Routine #2
Chest (Upper)
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 3 @ 6
BB Full Squat (Rack) 140 x 3 @ 6
BB Full Squat (Rack) 140 x 3 @ 6
BB Full Squat (Rack) 140 x 3 @ 6

Chest (General)
DB Fly (flat) 30 x 6
DB Fly (incline) 30 x 6
DB Fly (decline) 30 x 6
DB Fly (flat) 30 x 10

Quadriceps
*Get the right name of the machine here.
Squat Machine 140 x 6
Squat Machine 140 x 6
Squat Machine 140 x 6
Squat Machine 140 x 10

Deltoid (Front)
DB Front Raise 25 x 6
DB Front Raise 25 x 6
DB Front Raise 25 x 6
DB Front Raise 25 x 6

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

Triceps
DB Standing Triceps Extension 40 x 6
DB Standing Triceps Extension 40 x 6
DB Standing Triceps Extension 40 x 6
DB Standing Triceps Extension 40 x 6

Approx. 50 minutes

NOTE: Need to layout a better ab routine using the swiss ball. Do this at home before leaving for the gym while waiting for the car to warm up.


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 Post subject:
PostPosted: Mon Mar 03, 2008 11:32 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
MON Mar 3, 2008
Ran indoor at the gym. Looking forward to running outside soon. Should only be about another 2/3 weeks before I can run outside. It was about 50° but since it was Sunday, I didn't push much to do the run.
Time: 5:55 AM - 6:30 AM

420 calories
2.4 miles
30 minutes
5.5/6.0 MPH

Purposely took it easy today. It's the first day back after another long unintentional break. This should be it for breaks barring any unforseen events. Total dedication from now on...yeah, right.

Tomorrow should be a PUSH day.


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 Post subject:
PostPosted: Wed Mar 05, 2008 11:22 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
TUE Mar 4, 2008

Started: 5:30 AM
Warm up: 5 minutes of running on treadmill at about 5 MPH

PUSH Routine #2
Chest (Upper)
1. BB Incline Bench Press 90 x 6
2. BB Incline Bench Press 90 x 6
3. BB Incline Bench Press 90 x 6

Quadriceps
1. BB Full Squat (Rack) 90 x 3 @ 6
2. BB Full Squat (Rack) 140 x 3 @ 6
3. BB Full Squat (Rack) 140 x 3 @ 6

Chest (General)
1. DB Fly (flat) 30 x 6
2. DB Fly (flat) 30 x 6
3. DB Fly (flat) 30 x 6
*Didn't vary the plain since the decline and incline benches were being used.

Quadriceps
1. Squat Machine 140 x 6
2. Squat Machine 140 x 6
3. Squat Machine 140 x 6

Deltoid (Front)
1. DB Front Raise 25 x 6
2. DB Front Raise 25 x 6
3. DB Front Raise 25 x 6

Calves (General)
1. Seated Calf Extension 140 x 6
2. Seated Calf Extension 140 x 6
3. Seated Calf Extension 140 x 6

Triceps
1. DB Standing Triceps Extension 40 x 6
2. DB Standing Triceps Extension 40 x 6
3. DB Standing Triceps Extension 40 x 6
Didn't finish the last set with 6 reps on the left arm. It can't keep up with the right arm.

Approx. 45 minutes


WED Mar 5, 2008
Ran indoor at the gym.

Time: 6:15 AM - 6:45 AM

Calories: 220
Distance: 1.6 miles
Time: 22 minutes
AVG speed: 2.5/7.5 MPH

Tomorrow should be a PULL day. The reason my run looks f'd up is that I was talking at the gym.


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 Post subject:
PostPosted: Thu Mar 06, 2008 7:34 pm 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
THU Mar 6, 2008

Woke up late.

Walked 2 miles.


Last edited by iceman111 on Fri Apr 18, 2008 2:37 pm, edited 1 time in total.

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 Post subject:
PostPosted: Fri Mar 07, 2008 9:58 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
FRI Mar 7, 2008

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

Wait 30 seconds between each set and whatever time it took to go to the next exercise.

PULL Routine #2
Back (Lats)
1. Lever Incline Row 90 lbs x 6
2. Lever Incline Row 90 lbs x 6
3. Lever Incline Row 90 lbs x 10

Hamstrings
1. Wtd. 45° Hyperext. 35 lbs x 6
2. Wtd. 45° Hyperext. 35 lbs x 6
3. Wtd. 45° Hyperext. 35 lbs x 10

Obliques
1. Wtd. 45° Side Bends 35 lbs x 6
2. Wtd. 45° Side Bends 35 lbs x 6
3. Wtd. 45° Side Bends 35 lbs x 10

Back (General)
1. Pullups BW x 6
2. Pullups BW x 5
3. Pullups BW x 3

Deltoid (Side)
1. DB Lateral Raise 30 lbs x 6
2. DB Lateral Raise 30 lbs x 6
3. DB Lateral Raise 30 lbs x 10

Biceps
1. BB Preacher Curl 70 lbs x 6
2. BB Preacher Curl 70 lbs x 6
3. BB Preacher Curl 70 lbs x 6

Trapezius (Upper)
1. DB Shrug 60 lbs x 6
2. DB Shrug 60 lbs x 6
3. DB Shrug 60 lbs x 6

Abdominals
1. Cable Crunch 60 lbs x 6
2. Cable Crunch 60 lbs x 6
3. Cable Crunch 60 lbs x 6
* was using the wrong attachment. The rope attachment was being used at the time.

Approx. 45 minutes

Also, walked 2 miles.


SAT Mar 8, 2008
Ran indoor at the gym.

Time: ???

Calories: 350
Distance: ? miles
Time: 35 minutes
AVG speed: 5.5/8.0 MPH


Last edited by iceman111 on Fri Apr 18, 2008 2:36 pm, edited 2 times in total.

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 Post subject:
PostPosted: Mon Mar 10, 2008 4:45 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
MON Mar 10, 2008

Started: 5:45 AM
Warm up: 5 minutes of running on treadmill at about 5.5 MPH

PUSH Routine #2
Chest (Upper)
1. BB Incline Bench Press 90 x 6
2. BB Incline Bench Press 90 x 6
3. BB Incline Bench Press 90 x 10

Quadriceps
1. BB Full Squat (Rack) 140 x 0
2. BB Full Squat (Rack) 140 x 0
3. BB Full Squat (Rack) 140 x 0
4. BB Full Squat (Rack) 90 x 6
5. BB Full Squat (Rack) 90 x 6
6. BB Full Squat (Rack) 90 x 10

Chest (General)
1. DB Fly (flat) 30 x 6
2. DB Fly (inc) 30 x 6
3. DB Fly (dec) 30 x 0
4. DB Fly (flat) 30 x 6

Quadriceps
1. Squat Machine 140 x 6
2. Squat Machine 140 x 6
3. Squat Machine 140 x 10

Deltoid (Front)
1. DB Front Raise 25 x 0
2. DB Front Raise 25 x 0
3. DB Front Raise 25 x 0

Calves (General)
1. Seated Calf Extension 140 x 0
2. Seated Calf Extension 140 x 0
3. Seated Calf Extension 140 x 0

Chest
1. Chest dips BW x 6
2. Chest dips BW x 6
3. Chest dips BW x 6

Triceps
1. DB Standing Triceps Extension 40 x 6
2. DB Standing Triceps Extension 40 x 6
3. DB Standing Triceps Extension 40 x 6

Abdominals
1. Cable Crunch 60 lbs x 25
2. Cable Crunch 60 lbs x 25
3. Cable Crunch 60 lbs x 40

Approx. 45 minutes

I messed up because I didn't bring my cheatsheet. Had to remember all the exercises and didn't do too good. I zeroed out the ones I was supposed to do but didn't do and added the ones I substituted.

Tomorrow is a running day.

Walked 2 miles.


Last edited by iceman111 on Tue Mar 11, 2008 11:01 am, edited 1 time in total.

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 Post subject:
PostPosted: Tue Mar 11, 2008 11:01 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
TUE Mar 11, 2008
Ran indoor at the gym. It was about 27° outside this morning but it should be warming up soon. I'll be running outside ASAP.
Time: 5:45 AM - 6:20 AM

550 calories
3.8 miles
40 minutes
5.5/7.0 MPH

Walked 2 miles.

*****************************************************

Might be starting up my interival training again.

Cardio Interival Training
Warmup 0:00 3:00
high 3:00 3:45 1
low 3:45 5:15
high 5:15 6:00 2
low 6:00 7:30
high 7:30 8:15 3
low 8:15 9:45
high 9:45 10:30 4
low 10:30 12:00
high 12:00 12:45 5
low 12:45 14:15
high 14:15 15:00 6
low 15:00 16:30
high 16:30 17:15 7
low 17:15 18:45
high 18:45 19:30 8
low 19:30 21:00
cooldown 21:00 24:00

Forgot how fast the "high" was and how slow the "low" was.


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 Post subject: WED Mar 12, 2007
PostPosted: Wed Mar 12, 2008 8:01 pm 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
WED Mar 12, 2008
Started: 6:00 AM. Woke up at 5:30 AM.
Warm up: none today. Not enough time

Wait approximately 30 seconds between each set + whatever time it took to go to the next exercise.

PULL Routine #2
Back (Lats)
1. Lever Incline Row 90 lbs x 6
2. Lever Incline Row 90 lbs x 6
3. Lever Incline Row 90 lbs x 10

Hamstrings
1. Wtd. 45° Hyperext. 35 lbs x 6
2. Wtd. 45° Hyperext. 35 lbs x 6
3. Wtd. 45° Hyperext. 35 lbs x 10

Obliques
1. Wtd. 45° Side Bends 35 lbs x 6
2. Wtd. 45° Side Bends 35 lbs x 6
3. Wtd. 45° Side Bends 35 lbs x 10

Back (General)
1. Pullups BW x 6
2. Pullups BW x 4
3. Pullups BW x 3

Deltoid (Side)
1. DB Lateral Raise 30 lbs x 6
2. DB Lateral Raise 30 lbs x 6
3. DB Lateral Raise 30 lbs x 10

Biceps
1. BB Preacher Curl 70 lbs x 6
2. BB Preacher Curl 70 lbs x 6
3. BB Preacher Curl 70 lbs x 6

Trapezius (Upper) - Didn't do
1. DB Shrug 60 lbs x 0
2. DB Shrug 60 lbs x 0
3. DB Shrug 60 lbs x 0

Abdominals
1. Cable Crunch 60 lbs x 25
2. Cable Crunch 60 lbs x 25
3. Cable Crunch 60 lbs x 30

Approx. 40 minutes

Also, walked 2 miles.


Last edited by iceman111 on Fri Apr 18, 2008 2:36 pm, edited 3 times in total.

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 Post subject:
PostPosted: Thu Mar 13, 2008 5:12 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
THU Mar 13, 2008
Ran indoor at the gym. It was 38° outside this morning
Time: 6:15 AM - 6:45 AM

390 calories
2.7 miles
25:00 minutes
5.5 / 8.0 MPH

Walked 2 miles.

Start running a 5K (equal to 3.107 miles) every day. Get an improved time and average rate daily. Find out what is a good time for a 5K.

The world record for men is 12:37.35 set by Ethiopian Kenenisa Bekele in 2004.

http://en.wikipedia.org/wiki/5000_metres


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 Post subject: FRI Mar 14, 2008
PostPosted: Fri Mar 14, 2008 4:21 am 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
FRI Mar 14, 2008

Started: 5:45 AM
Warm up: 5 minutes of running on treadmill at about 5.5 MPH

PUSH Routine #2
Chest (Upper)
1. BB Incline Bench Press 90 x 6
2. BB Incline Bench Press 90 x 6
3. BB Incline Bench Press 90 x 6

Quadriceps
1. BB Full Squat (Rack) 140 x 6
2. BB Full Squat (Rack) 140 x 6
3. BB Full Squat (Rack) 140 x 6

Chest (General)
1. DB Fly (flat) 30 x 6
2. DB Fly (inc) 30 x 6
3. DB Fly (dec) 30 x 6

Quadriceps
1. Lying Machine Squat 140 x 6
2. Lying Machine Squat 140 x 6
3. Lying Machine Squat 140 x 6

Deltoid (Front)
1. DB Front Raise 25 x 6
2. DB Front Raise 25 x 6
3. DB Front Raise 25 x 6

Calves (General)
1. Seated Calf Extension 140 x 6
2. Seated Calf Extension 140 x 6
3. Seated Calf Extension 140 x 6

Triceps
1. DB One Arm Triceps Extension 40 x 6
2. DB One Arm Triceps Extension 40 x 6
3. DB One Arm Triceps Extension 40 x 6

Approx. 45 minutes

Walked 2 miles.


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 Post subject:
PostPosted: Mon Mar 17, 2008 12:48 pm 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
MON Mar 17, 2008
St. Patrick's Day

Woke up late.

Walked 2 miles.

Took the weekend off.


Last edited by iceman111 on Fri Apr 18, 2008 2:36 pm, edited 1 time in total.

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 Post subject:
PostPosted: Tue Mar 18, 2008 12:42 pm 
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Joined: Tue Sep 18, 2007 6:13 am
Posts: 65
Location: Indiana
TUE Mar 18, 2008
Ran indoor at the gym. It was 42° outside this morning
Time: 6:00 AM - 6:30 AM

*** calories
*** miles
30:00 minutes
about 5.5 MPH

Walked 2 miles.


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