SSA's Daily fitness iHop

[Aaron Clinton 2,372]

Last night before bed, I did an additional 2.53 miles at a moderate pace. The knee is swollen up pretty strongly.

[Dutchie. 10]

Yesterday:

Dumbbell Chest Press: 3 sets

Chest Flies (cables): 4 sets

Tricep 21's: 3 sets per arm

Dip Burnout: 1x

Shoulder Press: 2 sets

Deep Swimmers: 2 sets

Shoulder raises with a scarecrow and press: 3 sets

Flat bar curls: 3 sets

Dumbbell 21s: 2 sets

Basketball for about an hour.

[Aaron Clinton 2,372]

Today:

dumb bell side flies - 4 sets

shrugs - 4 sets to failure

decline crunch - 50

Arnold Press - 4 sets

forward cable flies - 4 sets

[Aaron Clinton 2,372]

Today, I got on the old Finnish exercise bike for 15 minutes at a high pace and resistance. Had to convert kilojoules into calories afterwards.

[Randal Johnson 544]

I'm really pissed off about not being able to go to TexMex this year ... So i'm doing alot of 12 ounce curls tonite to forget about it ... Maybe next year ...

[Aaron Clinton 2,372]

Today:

dumb bell press - 4 sets

incline hammer press - 4 sets to fail

decline crunches - 75

decline flies - 4 sets

Treadmill - 15 minutes 85%

[Aaron Clinton 2,372]

Today:

dumb bell curls - 4 sets to fail

over head triceps extension - 4 sets

straight bar curls - 4 sets to fail

ab coaster - 75

Triceps pull down - 4 sets

preacher curls - 4 sets to fail

elliptical - 10 minutes 80%

[Aaron Clinton 2,372]

Today:

Lat pull downs - 4 sets high rep

lat row - 4 set hr

crunches - 50

shrugs - 4 sets

deltoid fly - 4 sets hr

treadmill - 15 mins 80%

[Aaron Clinton 2,372]

Today:

Side shoulder flies - 4 sets

crunches - 50

military dumb bell - 4 sets

straight bar shoulder raises - 4 sets

forward cable shoulder raises - 3 sets

treadmill - 15 minutes 75%

[Penguin4x4 1,761]

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bicep Curl: 3 sets, 15 reps

Side Raise: 3 sets, 15 reps

Front Raise: 3 sets, 15 reps

Bench Press: 3 sets, 18 reps

2.5 miles/357 calories on the treadmill

finally starting to jog again...feels good when my shins aren't burning like hell

Oh and did I mention I figured out I was taking too much protein? Only took took about 6 months to figure that out...whoops...read the packaging, kids!

[Aaron Clinton 2,372]

Yesterday:

Treadmill - 20 minutes 85%

chest flies - 3 sets to failure

bench - 3 sets to failure

Today:

elliptical - 30 mins. 70%

straight bar curl - 4 sets

crunches - 75

hammer curl - 1 burn set

[Penguin4x4 1,761]

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bicep Curl: 4 sets, 12 reps

Side Raise: 3 sets, 12 reps

Front Raise: 3 sets, 12 reps

Bench Press: 4 sets, 18 reps

2.5 miles/360 calories on the treadmill

stepped up to bigger dumbbells for curls & raises and added an extra bench press set without any ill effect...more progress

[Aaron Clinton 2,372]

Yesterday:

decline bench - 4 sets

cable flies - 4 sets

crunches - 75

treadmill - 10 mins. 85%

incline bench - 3 sets

elliptical - 10 mins. 75%

[Penguin4x4 1,761]

week 1, day two of a new 3/2 split I'm trying out

Jackknive: 3 sets, 12 reps

Cross Over Crunch: 3 sets, 12 reps

Good Morning Darling: 3 sets, 12 reps

Bent Over Lateral Raise: 3 sets, 12 reps

Lateral Raise: 3 sets, 12 reps

Front Raise: 3 sets, 12 reps

So far so good

[Aaron Clinton 2,372]

Today:

lat pull downs - 4 sets

dead lifts - 4 sets to failure

ab coaster - 75 + weights

seated row - 4 sets

elliptical - 15 minutes 85%

2 hours ultimate frisbee

[Duran 387]

Cock pushups - 100

[Ohjay 116]

I thought you only needed 1 cock pushup?

[djjdnap 78]

today:

bike 8mins

Bench 4 sets

deadlift 4 sets

leg press 4 sets

did some deep squats with 405 a couple times a couple days ago and my knees hate me now.

hello osteo bi flex

[Penguin4x4 1,761]

week 1, day three

Jackknive: 3 sets, 12 reps

Cross Over Crunch: 3 sets, 12 reps

Good Morning Darling: 3 sets, 12 reps

Concentration Curls: 3 sets, 12 reps

Bicep Curls: 3 sets, 12 reps

Skull Crushers: 3 sets, 12 reps

feeling good...tired, but good

[Aaron Clinton 2,372]

Today:

Elliptical - 15 mins. 85%

cable curl/hanging leg lifts super set - 4/50

hammer curl/tri pull downs super set - 4

reverse tri's - 4

preacher single curls - 4

elliptical - 10 mins. 80%

[Aaron Clinton 2,372]

Today:

Forward shoulder raise - 4 sets

straight bar raise - 4

shrug (near max) - 4

elliptical - 15 mins. 85%

crunches - 50.

[Aaron Clinton 2,372]

Today:

decline bench - 4 sets

machine flies - 4 sets

crunches - 150

cable cross fly - 4 sets

elliptical - 20 mins 80%

[Penguin4x4 1,761]

Biweekly weigh in shows 244, first time the scale has shown anything other than 252 in about 8 or 9 months. Guess the jogging is helping some

[Aaron Clinton 2,372]

Yesterday:

dumb bell curls - 4 sets

dumb bell press - 4 sets

crunches - 50

elliptical - 20 minutes @ 70%

tricepts pull down - 4 sets

shoulder shrug - 4 sets

[Aaron Clinton 2,372]

Today:

Straight bar curls - 4 sets

cable chest flies - 4 sets

reverse tricep pull downs - 4 sets

side shoulder rotators - 4 sets

hanging leg raises - 2 sets

lat pull downs - 4 sets

elliptical - 15 mins 70%