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04-Nov-08, 08:55 PM
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#391
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Registered User
Join Date: May 2004
Posts: 1,314
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Tuesday November 4, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 3X3- 245lbsX3-255lbsX3-265lbsX3
Arnold Press 3X8- 30lbsX8-35lbsX8-40lbsX8
Bench Press 3X3- 155lbsX3-160lbsX3-165lbsX3
DB Shrugs 3X10- 70lbsX10-75lbsX10-80lbsX10
Deadlift 3X3- 225lbsX3-235lbsX3-245lbsX3
Front Raises 3X8- 20lbsX8-20lbsX8-25lbsX8
instead of the 7X3 for the squats/bench/dead i cut it short, felt tired today. maybe i'm still feeling that 7.5 mile run?
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07-Nov-08, 06:25 PM
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#392
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Registered User
Join Date: May 2004
Posts: 1,314
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Wednesday November 5, 2008
4 Mile Run: 36:32
Push Ups 5X30
Sit Ups 5X30
Pull Ups 4X10
Jump Overs 4X10
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07-Nov-08, 06:30 PM
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#393
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Registered User
Join Date: May 2004
Posts: 1,314
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Thursday November 6, 2008
Dead Lift 7X3: 165lbsX3-175lbsX3-185lbsX3-205lbsX3-225lbsX3-245lbsX3-255lbsX3
Calf Raises 4X15: 205lbsX15-220lbsX15-235lbsX15-250lbsX15
Bench 7X3: 155lbsX3-165lbsX3-170lbsX3-175lbsX3-175lbsX3-180lbsX3-185lbsX1
Forearm Curls 4X12: 15lbsX12-20lbsX12-25lbsX12-30lbsX12
Squats 7X3: 225lbsX3-235lbsX3-240lbsX3-240lbsX3-255lbsX3-260lbsX3-265lbsX3-275lbsX3
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07-Nov-08, 06:32 PM
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#394
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Registered User
Join Date: May 2004
Posts: 1,314
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Friday November 7, 2008
4 Mile Run: 37:08
Pull Ups 4X10
Jump Overs 4X10
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Last edited by seraph; 10-Nov-08 at 01:30 PM.
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10-Nov-08, 01:34 PM
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#395
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Registered User
Join Date: May 2004
Posts: 1,314
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Saturday November 8, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 3X3- 245lbsX3-255lbsX3-265lbsX3
Hammer Curls 3X10- 30lbsX10-35lbsX10-40lbsX10
Bench Press 3X3- 165lbsX3-175lbsX3-185lbsX3
DB Kickbacks 3X10- 15lbsX10-20lbsX10-25lbsX10
Deadlift 3X3- 235lbsX3-245lbsX3-255lbsX3
Preacher Curls 3X8- 65lbsX8-70lbsX8-75lbsX8
Skull Crushers 3X8- 65lbsX8-70lbsX8-75lbsX8
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10-Nov-08, 07:21 PM
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#396
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Registered User
Join Date: May 2004
Posts: 1,314
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Monday November 10, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 7X3- 230lbsX3-235lbsX3-245lbsX3-250lbsX3-260lbsX3-270lbsX3-280lbsX
Arnold Press 3X8- 30lbsX8-35lbsX8-40lbsX8
Bench Press 3X3- 155lbsX3-165lbsX3-170lbsX3-170lbsX3-175lbsX3-180lbsX3-185lbsX2
DB Shrugs 3X10- 70lbsX10-75lbsX10-80lbsX10
Deadlift 3X3- *
Front Raises 3X8- 15lbsX8-20lbsX8-25lbsX8
*no deadlifts today, gym is small and it was crowded, no deadlifting area either, i use the bench barball and there were people all over that today!
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11-Nov-08, 10:10 PM
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#397
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Registered User
Join Date: May 2004
Posts: 1,314
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Tuesday November 11, 2008
2 Mile Run 17:06
Pull Ups 4X12
Dips 3X15
also did approximately a 6-8 mile hike up in the hollywood hills today.
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12-Nov-08, 03:02 PM
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#398
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Registered User
Join Date: May 2004
Posts: 1,314
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Wednesday November 12, 2008
Push Ups 5X30
Sit Ups: 10X30
Dead Lift 7X3: 185lbsX3-195lbsX3-205lbsX3-225lbsX3-235lbsX3-245lbsX3-260lbsX3
Calf Raises 4X15: 205lbsX15-220lbsX15-235lbsX15-250lbsX15
Bench 7X3: 145lbsX3-150lbsX3-155lbsX3-160lbsX3-165lbsX3-170lbsX3-180lbsX3
Forearm Curls 4X12: 15lbsX12-20lbsX12-25lbsX12-30lbsX12
Squats 7X3: 230lbsX3-235lbsX3-245lbsX3-250lbsX3-255lbsX3-260lbsX3-265lbsX3
good workout, legs were a bit sore from yesterday's hike/run, so took it kind of easy on the deads and squats
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14-Nov-08, 10:32 AM
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#399
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Registered User
Join Date: May 2004
Posts: 1,314
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Thursday November 13, 2008
3 Mile Run
Push Ups 5X30
Sit Ups 10X30
Pull Ups 4X12
Jump Overs 2X12
Dips 2X12
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16-Nov-08, 02:55 PM
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#400
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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still looking great man, I cant believe how much you run, you must be a machine by now haha.
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17-Nov-08, 07:25 PM
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#401
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Registered User
Join Date: May 2004
Posts: 1,314
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Friday November 14, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 7X3- 230lbsX3-235lbsX3-245lbsX3-255lbsX3-260lbsX3-265lbsX3-275lbsX3-280lbsX3
Hammer Curls 3X10- 30lbsX10-35lbsX10-40lbsX10
Bench Press 7X3- 160lbsX3-165lbsX3-170lbsX3-175lbsX3-180lbsX3-185lbsX3-190lbsX3
DB Kickbacks 3X10- 15lbsX10-20lbsX10-25lbsX10
Deadlift 7X3- 190lbsX3-195lbsX3-205lbsX3-225lbsX3-235lbsX3-245lbsX3-270lbsX3
Preacher Curls 3X8- 65lbsX8-70lbsX8-75lbsX8
Skull Crushers 3X8- 65lbsX8-70lbsX8-75lbsX8
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17-Nov-08, 07:39 PM
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#402
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Registered User
Join Date: May 2004
Posts: 1,314
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Monday November 17, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 7X3- 230lbsX3-235lbsX3-240lbsX3-245lbsX3-250lbsX3-255lbsX3-260lbsX3-275lbsX3
Arnold Press 3X8- 35lbsX8-40lbsX8-45lbsX8
Bench Press 7X3- 160lbsX3-165lbsX3-170lbsX3-180lbsX3-185lbsX3-190lbsX2-195lbsX1
DB Shrugs 3X10- 70lbsX10-80lbsX10-85lbsX10
Deadlift 7X3- 195lbsX3-200lbsX3-225lbsX3-235lbsX3-245lbsX3-250lbsX3-255lbsX3
Front Raises 3X8- 15lbsX8-20lbsX8-25lbsX8
good workout today, 200lbs on the bench is looking like its going to be the end of this week or sometime next week. that will be a huge milestone for me, even if it's one rep i'm going to be psyched!
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17-Nov-08, 07:41 PM
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#403
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Registered User
Join Date: May 2004
Posts: 1,314
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Quote:
Originally Posted by gcs118
still looking great man, I cant believe how much you run, you must be a machine by now haha.
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greg i don't even run all that much!! not as much as i should anyway!! want to start averaging 15-20 miles per week which isn't too bad actually
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17-Nov-08, 08:26 PM
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#404
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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lol I don't believe that. I see you running for miles at a time like every other day :P much better than I can do with my cardio
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18-Nov-08, 01:34 PM
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#405
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Registered User
Join Date: May 2004
Posts: 1,314
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Tuesday November 18, 2008
5 Mile Run: 47:22
Push Ups 5X30
Sit Ups 10X30
Pull Ups 4X12
Dips 4X12
Jump Overs 4X12
whew, glad that's over with
...and on top of that i just finished a 35-38 mile bike ride....i'm sooooo hungry right now, cooking up a bunch of pasta and i might make a trip to in-n-out burger later for a couple burgers and a shake!! 
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Last edited by seraph; 18-Nov-08 at 09:04 PM.
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Tags
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