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20-Nov-08, 01:18 PM
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#406
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Registered User
Join Date: May 2004
Posts: 1,314
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Wednesday November 19, 2008
Sit Ups 10X30
Push Ups 5X30
Leg Raises 4X20
Hammer Curls 3X10- 30lbsX10-35lbsX10-40lbsX10
Kickbacks 3X10- 15lbsX10-20lbsX10-25lbsX10
Crunches (on the ball) 4X25
Concentration Curls 3X12- 20lbsX12-25lbsX12-30lbsX12
DB Overhead Press ( tri ext) 3X10- 35lbsX10-40lbsX10-45lbsX10
Planks 3x for 1 minute
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20-Nov-08, 01:20 PM
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#407
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Registered User
Join Date: May 2004
Posts: 1,314
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Thursday November 20, 2008
3 Mile Run: 26:42
Push Ups 5X30
Sit Ups 10X30
Pull Ups 4X12
Dips 4X12
Jump Overs 4X12
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21-Nov-08, 02:06 PM
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#408
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Registered User
Join Date: May 2004
Posts: 1,314
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Friday November 21, 2008
2 Mile Run: 18:23
Sit Ups 10X30
Push Ups 5X30
...more to follow...
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22-Nov-08, 03:05 PM
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#409
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Registered User
Join Date: May 2004
Posts: 1,314
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Friday November 21, 2008
Push Ups 5X30
Sit Ups: 10X30
Dead Lift 7X3: 200lbsX3-205lbsX3-225lbsX3-240lbsX3-245lbsX3-255lbsX3-265lbsX3
Calf Raises 4X15: 205lbsX15-220lbsX15-235lbsX15-265lbsX15
Bench 7X3: 160lbsX3-165lbsX3-175lbsX3-180lbsX3-185lbsX3-190lbsX3-195lbsX2
Forearm Curls 4X12: 15lbsX12-20lbsX12-25lbsX12-30lbsX12
Squats 7X3: 235lbsX3-240lbsX3-245lbsX3-255lbsX3-260lbsX3-270lbsX3-275lbsX3
decent workout today, really wanted to hit 200 on the bench but thats what next week is for!
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22-Nov-08, 03:07 PM
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#410
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Registered User
Join Date: May 2004
Posts: 1,314
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Saturday November 22, 2008
7.5 Mile Run: 1 hour 13 mins 
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23-Nov-08, 10:01 AM
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#411
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I told you that you ran a lot :P
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24-Nov-08, 05:49 PM
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#412
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Registered User
Join Date: May 2004
Posts: 1,314
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Monday November 24, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 7X3- 235lbsX3-240lbsX3-245lbsX3-255lbsX3-265lbsX3-270lbsX3-280lbsX3
Military Press 3X8- 75lbsX8-115lbsX8-125lbsX8
Bench Press 7X3- 140lbsX3-145lbsX3-150lbsX3-155lbsX3-165lbsX3-185lbsX3-190lbsX2
DB Shrugs 3X10- 70lbsX10-75lbsX10-80lbsX10
Deadlift 7X3- 225lbsX3-230lbsX3-235lbsX3-245lbsX3-250lbsX3-260lbsX3-270lbsX3
Lat Raises 3X10- 10lbsX10-10lbsX10-15lbsX10
thats all for today, felt pretty tired when i got to the gym, pushed through the workout though (didn't even want to finish) so thats the PR for today, getting it done!
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26-Nov-08, 02:49 PM
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#413
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Registered User
Join Date: May 2004
Posts: 1,314
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Tuesday November 25, 2008
4 Mile Run: 37:11
Push Ups 5X30
Sit Ups 10X30
Pull Ups 4X12
Dips 4X12
Jump Overs 4X12
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26-Nov-08, 02:56 PM
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#414
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Registered User
Join Date: May 2004
Posts: 1,314
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Wednesday November 26, 2008
Push Ups 5X30
Sit Ups: 10X30
Dead Lift 7X3: 225lbsX3-230lbsX3-235lbsX3-250lbsX3-255lbsX3-265lbsX3-275lbsX3
Calf Raises 4X12: 220lbsX12-235lbsX12-250lbsX12-265lbsX12
Bench 7X3: 155lbsX3-160lbsX3-165lbsX3-170lbsX3-175lbsX3-185lbsX3-190lbsX2
Forearm Curls 4X12: 20lbsX12-25lbsX12-30lbsX12-*
Squats 7X3: 240lbsX3-245lbsX3-250lbsX3-255lbsX3-265lbsX3-270lbsX3-280lbsX3
Seated Leg Tucks 5X25
*forgot the 4th set on the forearm curls, doh!! other than that a nice workout today, can't wait to eat tomorrow, altough i won't be home with my family  going to a friends though!
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26-Nov-08, 03:46 PM
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#415
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,692
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7.5 mile run, nice job seraph!! that is a long run. How did it feel?!
enjoy the turkey!
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26-Nov-08, 07:53 PM
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#416
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Registered User
Join Date: May 2004
Posts: 1,314
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Quote:
Originally Posted by minime
7.5 mile run, nice job seraph!! that is a long run. How did it feel?!
enjoy the turkey!
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not bad actually, after the 2nd mile you "get in the zone" and your just running, gonna try and do it this saturday again, maybe do 8?
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27-Nov-08, 11:49 AM
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#417
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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8? ....8 miles? good lookin workouts lately! |
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28-Nov-08, 08:18 PM
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#418
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Registered User
Join Date: May 2004
Posts: 1,314
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Friday November 28, 2008
Push Ups 5X30
Sit Ups: 10X30
Squats 7X3: 235lbsX3-240lbsX3-245lbsX3-250lbsX3-255lbsX3-260lbsX3-265lbsX3
BB Curls 3X5: 65lbsX5-75lbsX5-80lbsX5
DB Overhead Press 3X8: 40lbsX8-45lbsX8-50lbsX8
Bench 7X3: 155lbsX3-165lbsX3-170lbsX3-175lbsX3-180lbsX3-180lbsX3-185lbsX3
DB Alternate Curls 3X10: 25lbsX10-30lbsX10-35lbsX10
Skull Crusher 3X8: 65lbsX10-70lbsX8-75lbsX8
Dead Lift 7X3: 225lbsX3-230lbsX3-235lbsX3-240lbsX3-245lbsX3-250lbsX3-255lbsX3
gotta admit today's workout wasn't a great one, still feeling crappy from drinking waayy too much beer and wine yesterday (and not enough water) but still powered through the workout!!
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29-Nov-08, 02:43 PM
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#419
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Registered User
Join Date: May 2004
Posts: 1,314
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Saturday November 29, 2008
7.5 Mile Run: 1:11:39
meh....
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30-Nov-08, 12:03 AM
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#420
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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You're almost doing half-marathons now :P great run man
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