Heavy bag boxing - 70 minutes Well, I feel a lot better than last time. I was concentrating on my footwork and form. Seems like the bag took the brunt of it this time, instead of me.
12/21 Deadlift 135 pounds 1x7 225 pounds 1x4 355 pounds 1x1 500 pounds 1x1 Cable Crunches 235 pounds 5x12 125 pounds 1x12 (drop set) Hanging Leg Raises 1x25 3x15 1x12 Kettle Bell Twists 30 pounds 3x20 30 pounds 2x25 Bouncy Ball Sti Ups 3x25 2x30 Leg Raises 3x10 Medicine Ball Twists 8 pounds 3x25 Standing Calf Raise Machine 255 pounds 4x10 240 pounds 3x10 225 pounds 2x12 210 pounds 1x12
12/22 Dumbbell Rows 100 pounds 3x10 110 pounds 3x10 Lat Pulldowns 230 pounds 4x10 110 pounds 1x10 (drop set) 225 pounds 2x10 120 pounds 1x10 (drop set) 100 pounds 1x10 (drop set) 80 pounds 1x10 (drop set) Incline Batwing Rows "4" 75 pounds (each) 3x10 80 pounds (each) 2x10 60 pounds (each) 1x10 (drop set) 50 pounds (each) 1x12 (drop set) 40 pounds (each) 1x15 (drop set) Hammer Strength Rotating Handle Lat Pulldowns 290 pounds 3x10 280 pounds 2x12 190 pounds 1x12 (drop set) 100 pounds 1x12 (drop set) 10 pounds 1x12 (drop set) Cable Pullovers 80 pounds 1x15 85 pounds 1x12 90 pounds 1x10 45 pounds 1x10 (drop set) Barbell Curls (Fat Bar) 50 pounds 1x10 70 pounds 1x8 50 pounds 3x8 20 pounds 1x12 Alternating Hammer Curls 45 pounds (each) 3x10 40 pounds (each) 1x11 40 pounds (each) 2x10 30 pounds (each) 1x10 (drop set) Pronated Dumbbell Curls 35 pounds (each) 3x11 20 pounds (each) 1x11 (drop set) 35 pounds (each) 2x10 20 pounds (each) 1x10 (drop set) Cable Curls 75 pounds 1x12 80 pounds 1x12 85 pounds 1x12 30 pounds 1x12 (drop set) Pronated Dumbbell Wrist Curls 20 pounds 8x12 Supinated Dumbbell Curls 30 pounds 4x12 35 pounds 3x10 30 pounds 1x12 Chin Ups 3x10
shoulders (presses, flies, raises, & shrugs) - 20 sets Had to work at home today. I went over to Gold's at 1:30 and they were already closed.
It was a pleasant surprise that it was just barely warm enough today for me to walk around the town with my shirt off for a good hour. My vitamin D shelf is restocked.
triceps Wow, I'm down to 175 lbs. I've dropped a good seven pounds over several months. Halving my soda consumption really had an impact.
rope pulls - 18 sets I was examining my serratus yesterday and it seemed like something is happening there. That's the whole point of doing all these rope pulls. Just keep doing 'em every week and hopefully the progress will continue...
I'm in the dead zone. I've been feeling un-athletic and lazy for the past two days. And now I wake up this morning, and feel really stiff. Ugh.
seated leg curls - 7 sets seated leg extensions - 7 sets glutes - 7 sets lying leg curls - 7 sets What a way to spend a Friday night, heh. But I'm proud that I finally got it done. I was pushin' that off for a while...
12/24 Squats 135 pounds 1x7 225 pounds 1x3 315 pounds 1x1 420 pounds 1x1 425 pounds 1x10 Seated Leg Curl Machine 130 pounds 1x10 110 pounds 3x12 115 pounds 1x10 Dumbbell Shrugs 75 pounds (each) 1x12 80 pounds (each) 1x12 85 pounds (each) 1x12 90 pounds (each) 1x12 95 poubds (each) 1x12 Leg Extension Machine 150 pounds 1x10 190 pounds 1x10 200 pounds 3x10 Ab Crunch Machine 90 pounds 3x10 100 pounds 3x10 110 pounds 3x10 120 pounds 3x10 Standing calf Raise Machine 250 Pounds 1x10 230 Pounds 1x10 210 Pounds 1x10 200 Pounds 2x10 Griper 115 pounds 5x30 seconds Dumbbell Shrugs 70 pounds (each) 1x10 75 pounds (each) 2x10 1.03 miles in 6 minutes 1.03 miles in 20 minutes 12/25 25 minutes walk outside
12/26 Bench Press 135 pounds 1x10 205 pounds 1x10 245 pounds 1x5 250 pounds 1x4 255 pounds 1x3 260 pounds 1x2 265 pounds 1x1 Incline Dumbbell Bench Press "4" 85 pounds (each) 3x10 80 pounds (each) 2x10 75 pounds (each) 1x10 Dumbbell Fly's 55 pounds (each) 4x12 50 pounds (each) 1x12 Cable Fly's (Lower Chest) 120 pounds (total) 2x12 100 pounds (total) 2x12 80 pounds (total) 3x12 Supinated Cable Pushdowns 70 pounds 3x10 40 pounds 1x12 (drop set) 30 pounds 1x12 (drop set) 20 pounds 1x12 (drop set) 60 pounds 1x10 30 pounds 1x10 (drop set) 60 pounds 1x10 30 pounds 1x10 (drop set) Dumbbell Skullcrushers 25 pounds (each) 3x12 30 pounds (each) 1x10 25 pounds (each) 1x12 15 pounds (each) 1x12 (drop set) Dips (Narrow Bar) 5x20 Cable Pushdowns (Rope) 60 pounds 1x10 55 pounds 1x10 50 pounds 1x10 30 pounds 1x15 (drop set) 20 pounds 1x15 (drop set) 12/27 Dumbbell Rows 100 pounds 3x10 110 pounds 3x10 Lat Pulldowns 230 pounds 3x10 235 pounds 2x10 115 pounds 1x10 (drop set) 240 pounds 1x10 120 pounds 1x10 (drop set) 100 pounds 1x10 (drop set) 80 pounds 1x10 (drop set) Incline Batwing Rows "4" 80 pounds (each) 2x10 75 pounds (each) 3x12 65 pounds (each) 1x10 (drop set) 55 pounds (each) 1x12 (drop set) 45 pounds (each) 1x15 (drop set) Hammer Strength Rotating Handle Lat Pulldowns 300 pounds 3x10 315 pounds 2x10 225 pounds 1x10 (drop set) 135 pounds 1x12 (drop set) 95 pounds 1x12 (drop set) Dumbbell Shrugs 75 pounds (each) 3x10 Cable Curls (Laying Down) 50 pounds 1x12 65 pounds 3x10 75 pounds 1x10 90 pounds 3x10 Hammer Preacher Curls 35 pounds 3x8 30 pounds 2x8 Pronated dumbbell Curls 35 pounds (each) 5x11 25 pounds (each) 1x11 (drop set) Cable Curls 105 pounds 1x10 90 pounds 1x10 75 pounds 1x10 Pronated Dumbbell Wrist Curls 25 pounds 6x10 Supinated Dumbbell Curls 40 pounds 6x10
12/28 Squats 135 pounds 1x8 225 pounds 1x4 320 pounds 1x1 425 pounds 1x1 430 pounds 1x0 Deadlift 135 pounds 1x5 225 pounds 1x3 315 pounds 1x1 405 pounds 1x1 505 pounds 1x0 Leg Extension Machine 285 pounds 5x12 Hammer Strength Leg Curls 90 pounds 3x10 75 pounds 2x12 Hip Abduction Machine 100 pounds 1x12 105 pounds 1x12 110 pounds 3x12 Hip Adduction Machine 135 pounds 1x12 140 pounds 1x12 145 pounds 3x12 Seated Calf Raise Machine 90 pounds 3x15 70 pounds 3x15 50 pounds 3x15 12/29 11:45 Dumbbell Overhead Press (Seated) 70 pounds (each) 3x10 70 pounds (each) 1x9 70 pounds (each) 1x7 Dumbbell Overhead Press (Standing) 50 pounds (each) 3x10 Dumbbell Lateral Raises 35 pounds (each) 4x12 35 pounds (each) 1x10 30 pounds (each) 1x15 20 pounds (each) 1x10 (drop set) Unilateral Cable Vertical Raises 55 pounds 1x12 55 pounds 1x10 50 pounds 1x10 35 pounds 3x12 20 pounds 1x10 (drop set) Reverse Dumbbell Fly's 45 pounds (each) 3x12 50 pounds (each) 2x10 45 pounds (each) 1x12 Dumbbell Overhead Triceps Extension 70 pounds 4x10 65 pounds 2x10 Supinated Cable Pushdowns 60 pounds 1x15 65 pounds 1x12 70 pounds 3x10 40 pounds 1x10 (drop set) 30 pounds 1x12 (drop set) 20 pounds 1x15 (drop set) 60 pounds 1x10 35 pounds 1x10 (drop set) Dumbbell Kickbacks 40 pounds 1x13 45 pounds 2x12 40 pounds 1x13 35 pounds 1x10 Dips 4x20 1x25 Cable Fly's (Lower chest) 100 pounds (total) 3x12 9:30 Ab Crunch Machine (laying down) 155 pounds 1x12 160 pounds 3x12 155 pounds 1x12 100 pounds 1x10 (drop set) 70 pounds 1x10 (drop set) 30 pounds 1x10 (drop set) Leg Raises (laying down) 5x20 Cable Rotations 30 pounds 1x10 40 pounds 1x10 45 pounds 3x10 Sit-Ups (decline) 2x15 3x10 Bouncy Ball Twists 2x20 2x25 1x20 Bouncy Ball Sit Ups 3x25 1.74 miles in 31 minutes
12/30 Barbell Curls 90 pounds 1x10 95 pounds 3x10 90 pounds 1x10 85 pounds 1x10 Preacher Hammer Curls 35 pounds 5x10 30 pounds 1x12 Pronated Dumbbell Curls 35 pounds (each) 3x10 20 pounds (each) 1x11 (drop set) 35 pounds (each) 1x10 30 pounds (each) 1x10 25 pounds (each) 1x10 Cable Curls (Laying Down) 90 pounds 1x8 75 pounds 1x8 65 pounds 1x8 35 pounds 1x8 (drop set) Pull Ups 5x10 Cable Rows 225 pounds 3x10 235 pounds 3x10 130 pounds 1x10 (drop set) Pronated Dumbbell Wrist Curls 30 pounds 3x10 25 pounds 2x10 20 pounds 2x10 Supinated Dumbbell Wrist Curls 40 pounds 5x10 35 pounds 2x11 2.32 miles in 41 minutes
