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Wednesday, 7/2/14

Warmup: Elliptical - 15 minutes

Bench Press
65x8
95x5
115x5
135x5
155x5
155x5
155x5
135x8
115x8
95x10

RDL
135x5
155x5
155x5
155x5
135x8

Cable Row
70x5
90x3
100x5
100x5
100x5
70x10

CGBP
65x5
85x5
100x5
100x5
100x5
85x8

Notes:
- felt good tonight, bench is improving
 
Monday, 7/7/14

Squat
65x8
95x5
125x5
145x5
165x5
165x5
165x10
135x10
135x10

Pull ups: 2, 1, 1

Pull Downs:
70x5
85x5
95x5
95x5
95x8
70x10

CGBP
65x5
85x5
100x8
100x9
100x10
65x10

Fit ball curl 3x12

Notes:
- Everything felt light today.
 
Thursday, 7/10/14

Bench Press
50x8
70x5
100x5
120x5
140x5
160x5
160x5
160x7
140x5
120x10

RDL
100x5
135x5
160x5
160x5
160x5

Cable Row
70x5
85x5
95x5
95x8
95x5

Notes:
- felt good overall
- Bench is getting more difficult
 
Friday, 7/18/14

Sick all week with a sinus & ear infections. The stuffiness gave me exertion headaches. Feeling a little bit today and did a light workout to break a sweat

Elliptical - 20 minutes

Body Weight Countdowns from 10 -- harder than I expected
 
Monday, 7/21/14

Still returning from injury so doing light weights to get back into it.

Squat
65 x 8
95 x 8
135 x 10
135 x 10
135 x 13

Bench
Bar x 8
65 x 8
95 x 15
95 x 15
95 x 12
95 x 10

Pull ups: 2, 1, 1

Pull downs
70 x 15
70 x 15
70 x 15

Felt good to ease back into it with lighter weights and more reps.
 
Tuesday, 7/22/14

Elliptical - 30 minutes

Jump Rope / Heavy bag - 2 minute rounds, 1 minute rest (4 rounds)

Stretch
 
Catching up on posting

Friday, July 25, 2014

Sprints - 15 minutes, 100 meter repeats

Conditioning - Frog Hops, Burpees, Broad Jump - countdowns from 10

Sunday, July 27, 2014

Biking - Trail Ride - 13 miles - 62 minutes

Golf - walked 18 holes (3.5 miles) - not really conditioning, but fun
 
Monday, 7/28/14

Deadlifts
135x8
155x5
185x5
205x5
235x5
255x
275x1
305x1
315x1

OHP
bar x 10
65x10
75x10
85x10
95x5
105x5
115x1
 
Thursday, 7/31/14

Deadlifts
135x10
135x10
155x8
185x8
185x8
185x8
135x10

Bench Press
Barx20
65x20
85x15
95x10
105x10
115x10
95x20
 
Sunday, August 10, 2014

Back from a week long vacation and did not train at all. Started back slowly today with a quick workout

Elliptical - 30 minutes

Count downs (from 10)
- Pushups
- Goblet Squats
- Spider sit up
- Burpees
 
Monday, August 11, 2014

Eased back into workout

Squat
Bar x8
65x5
95x5
115x5
135x5
155x5
155x5
155x6
135x8
135x9

Bench Press
Barx8
65x5
95x5
110x5
125x5
125x5
125x8
115x8
115x9

Chins: 3, 3, 2

Pull Down
75x5
85x8
85x8
85x12

Weights felt okay, but need to get back to consistency.
 
Wednesday, August 13, 2014

Bench Press
Bar x8
65x8
95x8
110x8
125x8
125x10
125x10
115x12
115x12

RDL
95x5
125x8
125x8
125x8

Cable Row
70x5
85x10
85x10
85x12

Tricep Extensions
30x12
30x12
30x12
30x15
 
Friday, August 15, 2014

Deadlift
135x8
155x5
175x5
190x5
205x5
220x5
235x5
175x8
175x8
135x10

OHP
55x8
75x5
90x5
100x5
100x5
100x5
75x8
75x8

Short workout. Limited time. Deads felt good. OHP felt heavy.
 
Saturday, August 16, 2014

Golf - Doesn't count as exercise, but fun

Hill runs - 6 trips

50 Meter sprints 6 trips
 
Monday, August 18, 2014

Squat
50x8
70x5
100x3
120x5
140x5
160x5
160x5
160x5
135x8
135x8
120x10

Bench Press
45x8
65x5
95x5
115x5
130x5
130x5
130x8
115x8
115x8
95x10

Pull ups: 4,3,1

Pull Down
70x10
70x10
70x10
 
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