5/10 Squats 135 pounds 1x8 225 pounds 1x4 315 pounds 1x2 405 pounds 1x1 315 pounds 3x10 335 pounds 1x4 345 pounds 1x3 355 pounds 1x2 285 pounds 1x10 Leg Curl Machine 135 pounds 1x12 150 pounds 1x12 160 pounds 1x10 165 pounds 1x10 170 pounds 1x10 55 pounds 1x12 (drop set) Hammer Strength Leg Extensions 105 pounds 2x10 110 pounds 2x10 115 pounds 1x10 Hammer Strength Seated Leg Curls 80 pounds 3x10 Bilateral Leg Press 180 pounds 3x10 Hammer Strength Hip Adduction 60 pounds 1x12 100 pounds 1x12 135 pounds 1x10 160 pounds 2x10 Hip Abduction Machine 150 pounds 1x12 175 pounds 1x12 190 pounds 1x12 215 pounds 1x12 240 pounds 1x12 Seated Calf Raises 140 pounds 1x10 100 pounds 3x12 105 pounds 3x10 Standing Calf Raises 90 pounds 3x20 2x20
5/11 Dumbbell Overhead Press (seated) 65 pounds (each) 1x10 70 pounds (each) 1x10 75 pounds (each) 1x10 70 pounds (each) 1x9 70 pounds (each) 1x7 Barbell Overhead Press (standing) 135 pounds 1x3 135 pounds 2x4 135 pounds 1x3 Dumbbell Lateral Raises 40 pounds (each) 2x10 35 pounds (each) 3x12 25 pounds (each) 1x10 (drop set) Barbell Vertical Raises 50 pounds 5x12 20 pounds 1x15 (drop set) Cable Rear Delt Rows 50 pounds 1x12 55 pounds 1x12 60 pounds 1x12 65 pounds 1x10 50 pounds 1x10 25 pounds 1x10 (drop set) Close Grip Bench Press 135 pounds 1x10 160 pounds 1x10 190 pounds 1x6 205 pounds 1x4 215 pounds 1x2 Cable Pushdowns 50 pounds 1x12 55 pounds 1x12 60 pounds 1x12 62 pounds 2x10 30 pounds 1x10 (drop set) Dumbbell Skullcrushers 30 pounds (each) 3x12 35 pounds (each) 1x10 35 pounds (each) 1x8 Dips 3x10 1.68 miles in 31 minutes
5/12 Barbell Curls 85 pounds 1x10 90 pounds 1x10 95 pounds 1x10 90 pounds 1x10 85 pounds 1x10 Alternating Hammer Curls 40 pounds (each) 3x10 35 pounds (each) 2x10 Pronated Dumbbell Curls 25 pounds (each) 4x10 15 pounds (each) 1x10 (drop set) 20 pounds (each) 1x12 10 pounds (each) 1x12 (drop set) Cable Crunches 100 pounds 1x12 110 pounds 1x12 120 pounds 1x12 130 pounds 1x10 120 pounds 1x10 Hanging Leg Raises 3x20 2x15 Cable Rotations 17 pounds 3x10 22 pounds 2x10 Dumbbell Curls (Seated) 35 pounds (each) 3x10 30 pounds (each) 1x10 25 pounds (each) 1x10 Knee Raises 3x20 Sit-Ups 3x20 Med. Ball Twists 6 pounds 1x20 10 pounds 1x20 20 pounds 1x20 Pronated Barbell Wrist Curls 50 pounds 1x15 50 pounds 1x13 50 pounds 1x11 50 pounds 2x10 Supinated Barbell Wrist Curls 60 pounds 1x15 60 pounds 1x13 60 pounds 1x11 60 pounds 2x10 Neutral Grip Pull Ups (Close Grip) 3x10
5/13 Bench Press 135 pounds 1x8 205 pounds 1x4 245 pounds 1x10 PR Instagram post by Gehrig • May 13, 2017 at 2:48pm UTC Took a Martial Arts class for the first time... had fun try to keep it up.
5/14 Deadlift 135 pounds 1x8 255 pounds 1x8 390 pounds 1x10 Instagram post by Gehrig • May 14, 2017 at 5:05pm UTC 410 pounds 1x1 440 pounds 1x4 460 pounds 1x1 365 pounds 1x10 345 pounds 1x10 325 pounds 1x10 Seated Calf Raises 140 pounds 3x10 120 pounds 3x10 110 pounds 3x12 100 pounds 3x12 Progress pic Instagram post by Gehrig • May 10, 2017 at 11:50pm UTC
5/15 Bench Press 135 pounds 1x10 205 pounds 1x10 235 pounds 1x8 255 pounds 1x3 280 pounds 1x1 225 pounds 1x8 215 pounds 1x7 Incline Bench Press 190 pounds 1x9 200 pounds 1x3 210 pounds 1x2 220 pounds 1x1 Incline Dumbbell Bench Press "4" 75 pounds (each) 2x10 75 pounds (each) 1x8 65 pounds (each) 1x10 Cable Fly's (Lower Chest) 120 pounds (total) 1x8 100 pounds (total) 3x10 80 pounds (total) 1x12 Decline Bench Press 185 pounds 1x5 185 pounds 1x5 190 pounds 1x4 Push Ups 3x20 1x10 Dumbbell Overhead Triceps Extension (Seated) 70 pounds 3x10 65 pounds 2x11 Supinated Cable Pushdowns 65 pounds 1x12 65 pounds 1x10 60 pounds 3x12 35 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) 15 pounds 1x10 (drop set) Neutral Grip Bench Press 90 pounds 1x8( +bar) 90 pounds 2x6 (+bar) Cable Pushdowns (rope) 50 pounds 1x12 55 pounds 1x10 50 pounds 1x10 25 pounds 1x10 (drop set) Dips (Narrow Bar) 1x15 2x12
5/16 Dumbbell Rows 110 pounds 3x10 105 pounds 1x10 100 pounds 1x10 Dual Pulley Lat Pulldowns 65 pounds (each) 1x12 72 pounds (each) 1x10 80 pounds (each) 1x10 72 pounds (each) 1x10 65 pounds (each) 1x12 Barbell Rows 165 pounds 1x10 170 pounds 2x10 165 pounds 1x10 160 pounds 1x10 Lat Pulldowns (Wide Grip) 195 pounds 1x5 165 pounds 2x10 170 pounds 2x10 Dumbbell Curls (seated) 35 pounds (each) 3x10 30 pounds (each) 2x10 Alternating Hammer Curls 40 pounds (each) 3x10 35 pounds (each) 2x12 Pronated Barbell Curls 60 pounds 3x10 55 pounds 2x10 Barbell Preacher Curls (ex. ez. Curl) 50 pounds 1x7 40 pounds 2x10 Barbell Shrugs 205 pounds 3x10 185 pounds 2x10 135 pounds 1x10 Unilateral Dumbbell Wrist Curls 30 pounds (each) 3x12 30 pounds (each) 1x10 25 pounds (each) 1x12 Supinated Barbell Wrist Curls 65 pounds 1x12 70 pounds 1x10 75 pounds 1x10 65 pounds 1x10
05/16: mountain biked 11.2K @ 11.7KPH 05/17: ran 5.1K @ 4:39/K in the heat (33C) 05/18: ran 7.0K @ 4:58/K with 2 kids in the stroller
Tuesday, Wednesday - ran 35 minutes, 60 minutes of aerobics, 100 squats Friday - ran 35 minutes, 100 squats, and 28 minutes of aerobics
5/17 10:15 Squats 135 pounds 1x10 255 pounds 1x10 370 pounds 1x8 385 pounds 1x1 Hammer Strength Leg Curls 85 pounds 3x10 80 pounds 1x10 Leg Extension Machine 285 pounds 4x10 Hip Abduction Machine 130 pounds 3x10 Hip Adduction Machine 150 pounds 3x10 Seated Calf Raises 100 pounds 3x12 105 pounds 3x12 3:15 Bench Press 135 pounds 1x7 205 pounds 1x4 250 pounds 1x7
5/18 10:00 Dumbbell Overhead Press (Seated) 65 pounds (each) 1x10 70 pounds (each) 1x10 75 pounds (each) 1x10 70 pounds (each) 1x9 70 pounds (each) 1x8 Barbell Overhead Press (Standing) 135 pounds 1x3 135 pounds 2x4 140 pounds 1x2 Dumbbell Lateral Raises 40 pounds (each) 4x10 35 pounds (each) 1x12 Dumbbell Vertical Raises 30 pounds (each) 3x11 25 pounds (each) 2x13 Cable Raer Delt Rows 135 pounds 2x12 120 pounds 3x12 50 pounds 1x10 (drop set) Dips 75 pounds 3x10 80 pounds 2x10 Supinated Cable Pushdowns 65 pounds 3x10 70 pounds 1x10 75 pounds 1x8 45 pounds 1x10 (drop set) 35 pounds 1x10 (drop set) 25 pounds 1x10 (drop set) Dumbbell Skullcrushers 30 pounds (each) 2x12 35 pounds (each) 2x10 30 pounds (each) 1x12 25 pounds (each) 1x12 Cable Pushdowns (Rope) 55 pounds 2x8 55 pounds 1x10 4:00 Incline Bench Press 135 pounds 1x5 190 pounds 1x10 195 pounds 1x10 Instagram post by Gehrig • May 18, 2017 at 9:03pm UTC 200 pounds 1x7 5/19 Barbell Curls 85 pounds 1x10 90 pounds 1x10 95 pounds 1x10 90 pounds 1x10 85 pounds 1x10 Alternating Hammer Curls 40 pounds (each) 3x10 45 pounds (each) 1x10 35 pounds (each) 1x10 Pronated Dumbbell Curls 25 pounds (each) 3x12 30 pounds (each) 1x10 25 pounds (each) 1x10 Hanging Leg Raises 3x25 2x15 Ab Bench Press 30 pounds 3x25 30 pounds 2x15 Med. Ball Twists 12 pounds 3x25 12 pounds 2x30 Dumbbell Curls 35 pounds (each) 3x10 40 pounds (each) 2x7 Knee Raises 3x10 Sit-Ups 3x10 Med. Ball Twists 12 pounds 3x10 Pronated Dumbbell Wrist Curls 50 pounds 1x15 50 pounds 1x13 50 pounds 1x11 50 pounds 2x10 Supinated Dumbbell Wrist Curls 60 pounds 3x15 60 pounds 2x10
5/21 Deadlift 135 pounds 1x8 280 pounds 1x8 425 pounds 1x10 Instagram post by Gehrig • May 21, 2017 at 5:03pm UTC 455 pounds 1x0 Seated Calf Raises 140 pounds 5x10 120 pounds 5x10 100 pounds 3x12 90 pounds 2x12
5/22 10:10 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 85 pounds (each) 1x10 85 pounds (each) 1x9 85 pounds (each) 1x7 75 pounds (each) 1x10 75 pounds (each) 1x8 75 pounds (each) 1x6 65 pounds (each) 1x9 Cable Fly's (Lower Chest) 120 pounds (total) 1x10 100 pounds (total) 3x10 80 pounds (total) 1x12 Decline Bench Press 185 pounds 1x0 135 pounds 1x8 135 pounds 1x5 135 pounds 1x10 Dumbbell Overhead Triceps Extension 75 pounds 1x7 65 pounds 3x10 50 pounds 1x10 Supinated Cable Pushdowns 65 pounds 1x10 70 pounds 3x10 75 pounds 1x5 30 pounds 1x12 (drop set) 25 pounds 1x12 (drop set) Dips 3x12 Cable Pushdowns (Rope) 55 pounds 3x10 25 pounds 1x10 (drop set) 4:50 Incline Bench Press 135 pounds 1x5 200 pounds 1x10 Instagram post by Gehrig • May 22, 2017 at 9:47pm UTC 215 pounds 1x4 225 pounds 1x3 240 pounds 1x1 205 pounds 1x5 250 pounds 1x1 135 pounds 1x10
Local race yesterday! Close to 12,000 runners showed up. First did the 10K with my daughter in the stroller, did it in 47:09 (it actually was 10.3K, hit the 10K mark at 45:43). Finished 91/631 in the M18+ category, 101/720 amongst all men and 109/1341 overall. I was the first stroller to cross the finish line. Later that day, I raced the 1K with my kids. My daughter (age 8) finished 1/427 in the W8- category in 4:35, 9/1129 amongst women and 39/2099 overall. My son (age 6) finished 3/414 in the M8- category (but was the first 6 year old, the first 2 were 8 and 7) in 4:49, 38/970 amongst men and 49/2099 overall. My youngest daughter (age 2) did it too casually with my wife in 13:28. Very proud of them, we were just hoping to run a sub-5 (their time was 5:08 / 5:22 last year)!
I know I'll look puny in comparison, but I ran to level 69 in the fitnessgram pacer test. Here's some meme spam:
Monday, Tuesday, Wednesday - aerobics & running - 30 minutes & 100 squats - pm Thursday 100 squats, Friday - 100 squats & walk - 30 minutes
