6/25 Deadlift 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 395 pounds 1x2 440 pounds 1x3 460 pounds 1x1 365 pounds 1x8 335 pounds 1x10 6/26 Bench Press 135 pounds 1x10 205 pounds 1x10 240 pounds 1x7 260 pounds 1x3 230 pounds 1x9 215 pounds 1x10 Incline Dumbbell Bench Press "4" 100 pounds (each) 1x6 85 pounds (each) 1x10 85 pounds (each) 2x7 70 pounds (each) 1x10 Cable Fly's (Lower Chest) 120 pounds (total) 3x12 100 pounds (total) 2x12 60 pounds (total) 1x12 (drop set) Push Ups 1x16 1x13 2x10 Cable Pushdowns 75 pounds 3x10 65 pounds 2x12 35 pounds 1x12 (drop set) 20 pounds 1x12 (drop set) Dips 4x12 1x13 Dumbbell Overhead Triceps Extension (Seated) 50 pounds 1x12 55 pounds 1x12 60 pounds 1x12 65 pounds 2x10 6/27 Barebll Rows 165 pounds 1x10 180 pounds 1x10 195 pounds 1x10 185 pounds 1x10 175 pounds 1x10 Lat Pulldowns 200 pounds 3x10 180 pounds 1x10 185 pounds 1x10 Incline Batwing Rows "4" 85 pounds (each) 3x10 80 pounds (each) 2x10 Hammer Strength Lat Pulldowns 200 pounds 1x10 210 pounds 2x10 200 pounds 1x10 180 pounds 1x10 Barbell Curls 85 pounds 2x10 85 pounds 1x9 75 pounds 1x10 70 pounds 1x10 Pronated Barbell Wrist Curls 50 pounds 3x10 55 pounds 3x10 60 pounds 2x8 Supinated Barbell Wrist Curls 80 pounds 4x10 70 pounds 3x10 65 pounds 1x10 Hammer Curls 40 pounds (each) 1x10 45 pounds (each) 1x10 50 pounds (each) 1x10 45 pounds (each) 1x10 40 pounds (each) 1x10 6/28 Squats 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 380 pounds 1x3 390 pounds 1x1 320 pounds 2x10 340 pounds 1x4 355 pounds 1x3 285 pounds 1x10 Leg Curl Machine 160 pounds 1x12 170 pounds 1x12 175 pounds 3x10 100 pounds 1x10 (drop set) Hammer Strength Leg Extensions 120 pounds 3x10 125 pounds 2x10 55 pounds 1x10 (drop set) Hip Adduction Machine 210 pounds 1x12 235 pounds 1x12 260 pounds 1x10 265 pounds 1x10 270 pounds 1x10 Hip Abduction Machine 200 pounds 1x12 190 pounds 3x12 170 pounds 1x12 Standing Calf Raise Machines 200 pounds 1x0 (+10 160 pounds 3x10 140 pounds 2x10 120 pounds 1x10 Seated Calf Raises 50 pounds 4x10 Calf Extension Machine 100 pounds 2x10 90 pounds 1x10
6/28 Squats 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 380 pounds 1x3 390 pounds 1x1 320 pounds 2x10 340 pounds 1x4 355 pounds 1x3 285 pounds 1x10 Leg Curl Machine 160 pounds 1x12 170 pounds 1x12 175 pounds 3x10 100 pounds 1x10 (drop set) Hammer Strength Leg Extensions 120 pounds 3x10 125 pounds 2x10 55 pounds 1x10 (drop set) Hip Adduction Machine 210 pounds 1x12 235 pounds 1x12 260 pounds 1x10 265 pounds 1x10 270 pounds 1x10 Hip Abduction Machine 200 pounds 1x12 190 pounds 3x12 170 pounds 1x12 Standing Calf Raise Machines 200 pounds 1x0 (+10 160 pounds 3x10 140 pounds 2x10 120 pounds 1x10 Seated Calf Raises 50 pounds 4x10 Calf Extension Machine 100 pounds 2x10 90 pounds 1x10 6/29 Bench Press 135 pounds 1x8 205 pounds 1x4 255 pounds 1x2 295 pounds 1x1 Dumbbell Overhead Press (Seated) 80 pounds (each) 1x8 80 pounds (each) 1x7 80 pounds (each) 1x5 80 pounds (each) 1x4 80 pounds (each) 1x2 Plate Loaded Overhead Press 180 pounds 1x10 185 pounds 1x10 190 pounds 1x10 Dumbbell Lateral Raises 40 pounds (each) 5x10 20 pounds (each) 1x12 (drop set) Unilateral Cable Vertical Raises 55 pounds 3x10 50 pounds 2x10 25 pounds 1x12 (drop set) Cable Rear Delt Rows 130 pounds 3x10 100 pounds 1x12 100 pounds 1x10 55 pounds 1x10 (drop set) Dips 70 pounds 1x10 80 pounds 1x10 90 pounds 1x10 100 pounds 1x9 90 pounds 1x8 Supinated Cable Pushdowns 60 pounds 1x12 65 pounds 3x10 70 pounds 1x6 40 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) Unilateral Dumbbell Kickbacks 40 pounds (each) 2x10 35 pounds (each) 1x10 25 pounds (each) 2x12 6/30 Barbell Curls 85 pounds 1x10 90 pounds 1x10 95 pounds 1x10 100 pounds 1x6 105 pounds 1x3 90 pounds 1x10 Alternating Hammer Curls 45 pounds (each) 3x10 40 pounds (each) 2x10 Pronated Barbell Preacher Curls (Ez-curl) 15 pounds 1x12 25 pounds 1x12 35 pounds 1x10 40 pounds 2x10 Sit-Ups (no back) 20 pounds 3x10 20 pounds 2x12 Leg Raises (Butt off) 3x20 1x15 1x16 Windshield Whippers (Laying Down) 3x10 2x12 Bouncy Ball Sit Ups 3x20 Hanging Knee Raises 3x20 Med. Ball Twists 10 pounds 3x20 Cable Overhead Bicep Curls 50 pounds 4x10 45 pounds 1x12
7/1 Martial Arts Class 7/2 135 pounds 1x10 275 pounds 1x10 435 pounds 1x4 465 pounds 1x1 365 pounds 1x10 335 pounds 1x10 320 pounds 1x10 Seated Calf Raises 120 pounds 3x10 110 pounds 3x10 100 pounds 3x10 Standing Calf Raise Machine 180 pounds 3x10 150 pounds 1x10 120 pounds 1x10
Got up a 6 a.m today to go for an hour hike. Haven't felt so alive (or sweaty) that early in a long time!
07/01: road biked 22.3K @ 28.8KPH, got 2 consecutive flat tires, so I ran with my cycling shoes 7.0K @ 5:10/K until my wife picked me up with the car 07/02: ran 9.0K @ 4:58/K with my daughter in the stroller 07/04: ran 7.2K @ 4:39/K 07/05: ran 5.7K @ 6:39/K with my son (he ran the first 2K) and my daughter in the stroller
7/3 Bench Press 135 pounds 1x10 205 pounds 1x10 240 pounds 1x9 265 pounds 1x3 230 pounds 1x9 215 pounds 1x10 Incline Bench Press 185 pounds 1x10 195 pounds 1x7 205 pounds 1x4 185 pounds 1x10 175 pounds 1x9 Decline Dumbbell Bench Press 44 pounds (each) 1x12 64 pounds (each) 2x10 64 pounds (each) 1x7 49 pounds (each) 1x12 Push-Ups 1x16 1x10 1x13 1x10 Dumbbell Overhead Triceps Extension (Seated) 64 pounds 1x3 44 pounds 3x10 54 pounds 2x10 Unilateral Dumbbell Kickbacks 29 pounds (each) 4x12 24 pounds (each) 1x12 Dips 1x20 1x18 2x12 1x11 7/4 Barbell Rows 165 pounds 1x10 180 pounds 1x10 195 pounds 1x10 200 pounds 1x5 185 pounds 1x10 Dual Pulley Lat Pulldowns 115 pounds 1x12 130 pounds 1x10 145 pounds 1x10 155 pounds 1x10 140 pounds 1x10 80 pounds 1x10 (drop set) Cable Rows 200 pounds 3x12 190 pounds 2x12 110 pounds 1x10 (drop set) Pull Ups 5x10 Dumbbell Curls (Seated) 40 pounds (each) 1x8 40 pounds (each) 1x7 40 pounds (each) 1x6 30 pounds (each) 2x10 Concentration Hammer Curls (Seated) 35 pounds 3x10 40 pounds 1x8 30 pounds 1x12 Cable Curls 50 pounds 1x10 42 pounds 1x10 35 pounds 1x10 Pronated Dumbbell Wrist Curls 60 pounds 3x12 60 pounds 2x10 40 pounds 1x10 Supinated Dumbbell Wrist Curls 40 pounds 3x10 45 pounds 1x10 35 pounds 1x10 Pull Ups (angle) 1x10 7/5 Squats 135 pounds 1x10 225 pounds 1x10 315 pounds 1x10 385 pounds 1x2 400 pounds 1x1 325 pounds 2x10 345 pounds 1x2 Leg Curl Machine 170 pounds 1x12 175 pounds 1x12 180 pounds 2x10 170 pounds 1x10 Hammer Strength Leg Extensions 120 pounds 3x10 125 pounds 1x10 Seated Leg Curl Machine 140 pounds 1x8 110 pounds 2x10 Hip Adduction Machine 250 pounds 1x12 260 pounds 1x12 270 pounds 1x12 Hammer Strength Hip Abduction 55 pounds 1x13 75 pounds 1x12 95 pounds 1x12 Cable Leg Extensions 17.5 pounds 1x8 12.5 pounds 2x10 Standing Calf Raise Machine 160 pounds 1x10 140 pounds 3x10 120 pounds 2x10 Calf Extension Machine 100 pounds 3x10 90 pounds 2x10
7/11 Nexx Level Hanging Leg Raises 3x25 2x20 Windshield Whippers (laying down) 3x12 2x15 Sit-Ups (Decline/No back) 20 pounds 3x15 20 pounds 2x20 Knee Raises (laying down) 3x12 Kettlebell Twists 30 pounds 3x10 Bouncy Ball Sit-Ups 1x35 1x36 1x37 Standing Calf Raise Machine 165 pounds 4x12 150 pounds 1x12 Seated Calf Raises 110 pounds 4x12 115 pounds 1x12 Standing Calf Raises 3x20 1x10 1x20 7/12 Dumbbell Bench Press 65 pounds (each) 1x10 85 pounds (each) 1x10 100 pounds (each) 3x10 100 pounds (each) 1x9 100 pounds (each) 1x6 Incline Bench Press 185 pounds 1x9 195 pounds 1x4 205 pounds 1x3 175 pounds 1x9 180 pounds 1x4 135 pounds 1x10 Cable Fly's (Lower Chest) 120 pounds (total) 3x12 100 pounds (total) 2x12 80 pounds (total) 1x12 Push Ups 3x12 Dumbbell Overhead Triceps Extension (Seated) 65 pounds 1x10 70 pounds 1x10 75 pounds 2x10 70 pounds 1x10 Unilateral One-Arm Cable Pushdowns 50 pounds (each) 3x10 40 pounds (each) 2x12 Dips (Narrow Bar) 3x12 7/13 Dumbbell Curls (Seated) 40 pounds (each) 4x10 35 pounds (each) 1x10 Alternating Hammer Curls (Seated) 40 pounds (each) 4x10 35 pounds (each) 1x10 Pronated Barbell Curls 60 pounds 3x10 50 pounds 2x11 Lat Pulldowns (wide Grip) 140 pounds 3x10 125 pounds 2x10 Machine Rows 135 pounds 2x10 150 pounds 2x10 135 pounds 1x10 Barbell Shrugs 185 pounds 1x10 195 pounds 1x10 205 pounds 1x10 225 pounds 1x10 135 pounds 1x10 Cable Rows 200 pounds 3x10 190 pounds 1x10 170 pounds 1x10 Dual Pulley Lat Pulldowns 130 pounds 1x10 115 pounds 1x10 100 pounds 1x10 7/14 Squats 135 pounds 1x10 255 pounds 1x10 375 pounds 1x9 390 pounds 1x1 315 pounds 1x10 Hammer Strength Leg Curls 80 pounds 1x12 85 pounds 2x10 80 pounds 1x10 75 pounds 1x10 Leg Extension Machine 285 pounds 4x10 255 pounds 1x10 Alternating Walking Dumbbell Lunges 85 pounds (each) 4x4 Seated Leg Curl Machine 255 pounds 3x10 225 pounds 1x12 Hip Abduction Machine 135 pounds 3x10 Hip Adduction Machine 155 pounds 1x10 160 pounds 1x10 165 pounds 1x10 Standing Calf Raise Machine 160 pounds 3x10
7/15 Incline Bench Press 135 pounds 1x8 185 pounds 1x3 215 pounds 1x10 225 pounds 1x5 240 pounds 1x2 225 pounds 1x3 Martial Arts Class Dumbbell Overhead Press (Seated) 75 pounds (each) 1x9 75 pounds (each) 2x8 75 pounds (each) 2x6 Dumbbell Lateral Raises 40 pounds (each) 4x10 35 pounds (each) 1x12 Unilateral Cable Vertical Raises 50 pounds 3x12 40 pounds 2x12 Cable Rear Delt Rows 145 pounds 1x10 140 pounds 1x10 135 pounds 1x10 105 pounds 2x12 Dumbbell Overhead Tricep Extension (Seated) 65 pounds 1x10 70 pounds 1x10 75 pounds 3x10 Cable Pushdowns Rope 60 pounds 1x12 65 pounds 1x10 60 pounds 1x10 50 pounds 2x10 Dips 3x10
7/17 Dumbbell Rows 110 pounds 4x10 100 pounds 1x10 Pull Ups 5x10 Cable Rows 205 pounds 1x10 190 pounds 1x10 175 pounds 1x10 Lat Pulldowns (Wide Grip) 165 pounds 1x10 7/18 Sit-Ups (Decline) 30 pounds 3x12 40 pounds 2x10 Hanging Leg Raises 3x25 2x20 Kettlebell Twists 60 pounds 3x10 45 pounds 2x15 Bouncy Ball Sit-Ups 3x40 Knee Raises (Laying Down) 3x20 Kettlebell Twists 20 pounds 3x10 Standing Calf Raise Machine 150 pounds 3x12 165 pounds 2x12 180 pounds 3x10 Standing Calf Raises 3x20 7/19 Bench Press 135 pounds 1x10 205 pounds 1x10 245 pounds 1x7 270 pounds 1x2 235 pounds 1x9 215 pounds 1x10 Incline Dumbbell Bench Press "4" 100 pounds (each) 1x6 85 pounds (each) 1x10 85 pounds (each) 2x8 75 pounds (each) 1x10 Cable Fly's (lower Chest) 120 pounds (total) 3x12 100 pounds (total) 2x12 Push Ups 1x18 1x13 2x10 Dumbbell Overhead Triceps Extension (Seated) 70 pounds 2x10 65 pounds 3x10 Unilateral One-Arm Cable Pushdowns 50 pounds (each) 3x10 60 pounds (each) 1x8 40 pounds (each) 1x12 Cable Pushdowns (rope) 50 pounds 2x10 55 pounds 1x10 25 pounds 1x10 (drop set) Dumbbell Lateral Raises 25 pounds (each) 2x12 30 pounds (each) 1x10
Chucked my 40 kg weight around like a rag doll today did my normal work out, dont know all there names but basicly it works all the mussles in the upper body, i dont have the money for a gym so i make do with what i have. yesturday i went for a run and the day before that, trying to fit in 4 runs a week and 5 weight, i think 40kg is plenty also i have ran into a issue i do this work out where i lay do on the ground and move the weight up and down about my head to work my triceps because of this particuler work out i need to keep the safety on infact i wouldnt use weights with out a safety on, the part that the weight attach to isnt long enough to fit anymore on, now i could go upto 2 x 20kg weights but then i can only do half becip curls before it hits my chest or shoulder, ive looked into a long bar the issue there is its the same weight just doubled so i run into the same issue lol. so i think im going to have to import in a bar or something like that for single hand use that can hold upto 3 to kg weights in a row at max. In the last 3 months i have changed my diet dramaticly and its worked i went from 3 meals with bread to 2 meals with out bread i use raw kale to get my fiber, yes its very chewy, well in the last 3 months i have droped 19kg from 164 kg to 143 i want to get down to 100kg , i am 6'3 and im not going to stop weight lifting so i have my doubts if its even possible
Been away on vacation for the past couple weeks with the family... 07/10: ran 10.1K @ 4:53/K + biked 3.8K with the kids 07/11: biked 8.0K including a huge 2K climb with a 215m elevation gain (275m total elevation gain) 07/12: biked 10.7K with a 425m elevation gain (rode to the top of a mountain, plus another trail) 07/13: biked 33.4K on the road 07/14: biked 23.1K on gravel roads + ran to the top of the 2K climb and back (4.0K) 07/15: hiked 3.8K 07/16: biked 35.4K on the road 07/17: biked 30.5K on the road 07/19: biked 8.3K on a hilly gravel road with the family 07/20: ran 8.5K @ 4:57/K on the road with a 120m elevation gain (gradual 3K climb at the beginning + huge 1.2K climb on the way back) 07/21: biked 21.2K on the road 07/23: ran 5.1K @ 4:13/K on the road 07/25: ran 5.1K @ 4:27/K back home
7/20 Barbell Curls 85 pounds 1x10 90 pounds 1x10 95 pounds 1x10 100 pounds 1x6 105 pounds 1x4 95 pounds 1x8 Alternating Hammer Curls 45 pounds (each) 3x10 50 pounds (each) 1x8 40 pounds (each) 1x10 Pronated Barbell Curls 65 pounds 2x10 55 pounds 1x10 Pronated Dumbbell Curls 20 pounds (each) 3x10 Pronated Dumbbell Wrist Curls 30 pounds 5x12 Supinated Dumbbell Wrist Curls 45 pounds 3x10 50 pounds 1x9 40 pounds 1x10 Cable Rows 200 pounds 1x10 205 pounds 1x10 210 pounds 2x10 195 pounds 1x10 Lat Pulldowns (Wide grip) 120 pounds 1x10 130 pounds 1x10 125 pounds Neutral Grip Dead Hangs 1x60 seconds 1x59 seconds 1x41 seconds 1x61 seconds 7/21 Squats 135 pounds 1x10 255 pounds 1x10 375 pounds 1x10 395 pounds 1x1 325 pounds 1x10 315 pounds 1x6 Seated Leg Curl Machine 270 pounds 3x12 255 pounds 1x12 240 pounds 1x12 Hammer Strength Leg Extensions 120 pounds 1x12 125 pounds 1x12 130 pounds 1x10 125 pounds 1x10 120 pounds 1x10 Hip Abduction Machine 140 pounds 3x10 130 pounds 1x10 Hip Adduction Machine 175 pounds 3x10 165 pounds 1x10 Alternating Walking Dumbbell Lunges 85 pounds (each) 4x5 Standing Calf Raises 3x20 Seated Calf Raises 100 pounds 3x12 7/22 9:15 Bench Press 135 pounds 1x8 210 pounds 1x4 250 pounds 1x7 275 pounds 1x1 Dumbbell Overhead Press (Seated) 75 pounds (each) 2x10 70 pounds (each) 1x8 70 pounds (each) 1x7 70 pounds (each) 1x6 Dumbbell Lateral Raises (Seated) 35 pounds (each) 3x12 30 pounds (each) 2x11 Dumbbell Vertical Raises 25 pounds (each) 3x12 30 pounds (each) 2x10 Cable Rear Delt Rows 135 pounds 3x12 105 pounds 2x12 Supinated Cable Pushdowns 65 pounds 1x10 70 pounds 2x10 65 pounds 2x10 35 pounds 1x10 (drop set) Unilateral Dumbbell Kickbacks 30 pounds (each) 3x10 25 pounds (each) 2x10 11:15 Martial Arts Class
