July 2007 Archives

07-31-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

07-30-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

14" Cambered Bar Goodmornings
65x5
115x3
155x3
205x3
295x3
335x3
355x1
375x1

Glute Ham Raises
bw for 3 sets of 10

Reverse Hypers
4 plates for 3 sets of 10

Spud Abs
70 for 3 sets of 20

So far so good.

07-29-07

| No Comments

AM
Took the puppy to the track and did 1 1/2 miles and then went home and did 20 minutes on the recumberant bike.

PM
DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Speed Bench (all sets done w/doubled monster mini bands)
135 x 1 rep at wide, neutral, close
165 x 1 rep at wide, neutral, close
185 x 1 rep at wide, neutral, close

2 board press
225 x 3
275 x 3
315 x 3

Seated Dumbell Press
50's for 3 sets of 10

Superset
Chest Supported Rows 2 plates for 3 sets of 10

Shruggs on Chest Supported Row 2 plates for 3 sets of 15

Superset
Overhead Band Extensions Green for 3 sets of 50
Hammer Curls 20's for 3 sets of 20

Shoulder Horn and Stretching

07-28-07

| No Comments

AM
took the puppy to the track and did 1 1/2 miles then went home and did 25 minutes on the recumberant bike.

PM
Took the wife to the Dallas World Aquarium and walked around for 3 hours.

07-27-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
DE/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Speed Squat w/Buffalo Bar
235+Green Bands for 8 sets of 2

Deadlifts
135x5
225x5
315x5
405x5

Glute/Ham Raises
bodyweight for 3 sets of 10

Reverse Hypers
4plates for 3 sets of 12

Spud Abs
70 for 3 sets of 20

Shruggs on Chest Supported Row
1plate for 3 sets of 15

This was my first workout back since my injury. Everything is feeling 100% so far.

07-16-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
shouler stretching
purple band facepullsx100
purple band pushdownsx100

Chain Leg Raises
1 chain for 3 sets of 20

Glute/Ham Raises
bw for 3 sets of 10

Reverse Hypers
4plates for 3 sets of 10

Wide Grip Pulldowns
? for 3 sets of 12

Shruggs on Chest Supported Row(these are to strengthen the levator muscle)
1plate for 3 sets of 15

Superset
Shoulder Horn 10's for 3 sets of 20
Shoulder/pec stretching

07-15-07

| No Comments

BW=247

Ok, I'll be rehabbing for the next 3 weeks so nobody make fun of the light weight that I'll be doing.

AM

We took the puppy down to the track and did 1 mile, then went home and did 30 minutes on the recumberant bike.

PM

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Bench Press
barx50
95x10
135x10
185x10 reps x 5 sets
225x5

V-bar pulldowns
3 sets of 10

Side Laterals
20x12x3

Superset
overhead band extensions greenx50x3
Hammer curls 20x20x3

Superset
Shoulder horn 10x20x3
shoulder/pec stretching

Spud Abs
3 sets of 20

07-14-07

| No Comments

AM

We took the dog down to the track and did 1.5 miles then came home and did 30 minutes on the recumberant bike.

07-12-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

07-11-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

07-10-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

07-09-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100

Chain Suspended Goodmornings w/Safety Squat Bar(conventional deadlift stance)
65 x 5
155 x 3
245 x 3
335 x 3
425 x 3
515 x 1
565 x 1
605 x 1

Power squat(conventional deadlift stance)
8 plates x 5
10 plates x 5
12 plates x 5
14 plates x 5

GHR
3 sets x 10 reps

45 degree hyper
2 sets x 20 reps

07-08-07

| No Comments

AM

The wife and I took the dog to the track today. We did one mile, we jogged the straight aways and walked the corners. It's been a long time since I've done cardio outside and it's ALOT different than doing a machine inside!!

PM

DE/BP
warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Speed Bench(80 lbs of chain)
295 x 1 rep at wide, neutral, and close
315 x 1 rep at wide, neutral, and close
335 x 1 rep at wide, neutral, and close

4 Board Press
405 x 3
455 x 3
495 x 3
545 x 3
585 x 2

1-Arm Dumbell Rows
140's x 8 reps x 3 sets

Seated Dumbell Press
60 x 10 reps
80 x 10 reps
100 x 10 reps

Superset
Overhead band extensions green x 50 reps x 3 sets
Hammer Curls 25 x 20 reps x 3 sets

07-06-07

| No Comments

DE/SQDL

warm-up
shoulder stretching
wide grip supinated pulldowns 3 sets of 10 (add weight each set)

Speed Squats w/Safety Squat bar and 80 pounds of chain
425 x 7 sets of 2

Deadlifts off of 2" Platform
225x2
315x2
405x2
495x2
545x2
585x2

Superset
Glute/ham raise bodyweight x 3 sets of 10
Spud Abs ? x 3sets of 15

Reverse Hypers
4plates x 3 sets of 10

07-04-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Reverse Blue Band Laying Lat Pulls
3 sets of 10

Reverse Blue Band Bench Press
225x10
275x5
315x5
365x5
405x3
455x3
495x1
545x1
585x1
605x1
405x5
455x5

Laying Dumbell Extensions
40x8
45x8
50x8
55x8
60x8
65x8
70x8

Chest Supported Row
3plx8
4plx8
5plx8

07-02-07

| No Comments

AM
25 minutes eliptical, 20 minutes recumberant bike

PM
ME/SQDL

warm-up
shoulder stretching

Rack Pulls(pin #5, right in the middle of the knees, conventional)
135 x 5
245 x 3
335 x 3
425 x 3
515 x 2
605 x 2
695 x 1
785 x 1 added straps
875 x 0 just a bit too much today

GHR
3 sets x 10 reps

Superset
45 degree hyper 2 sets x 20 reps
Spud Abs 2 sets x 20 reps

Not a bad first lower body day back.

07-01-07

| No Comments

AM
30 minutes eliptical

PM
DE/BP

warm-up
shoulder stretching
purple band facepullsx100
purple band pushdownsx100
rotator cuff complex

Speed Bench w/80 pounds of chain
275 x 1 rep at wide, neutral and close
295 x 1 rep at wide, neutral and close
315 x 1 rep at wide, neutral and close

2 Board Press(competition Grip)
365x3
405x3
455x3
495x3

Standing 1-Arm shoulder dumbell press
60x8
70x8
80x8

1-Arm Dumbell Rows
140x8x3

Hammer Curls
30x20x3

About this Archive

This page is an archive of entries from July 2007 listed from newest to oldest.

June 2007 is the previous archive.

August 2007 is the next archive.

Find recent content on the main index or look in the archives to find all content.