How many evil presses can you do Aaron? One sub in each hand.

Good question, haha. Would be pretty awkward.

You have to stand on a yoga ball when you do it too!

Today is a small leg day and BIG shoulder day... wish I didn't stay out so late last night. Ruined my day.. today was cook day too which is what made it suck more but I got my chicken ready for the next 6 meals ...

How many evil presses can you do Aaron? One sub in each hand.

Good question, haha. Would be pretty awkward.

You have to stand on a yoga ball when you do it too! :D/>

Um, I have two rebuilt knees and I am lifting/running/soccer on a sprained ankle. That might be quite painful.

How many evil presses can you do Aaron? One sub in each hand.

Good question, haha. Would be pretty awkward.

You have to stand on a yoga ball when you do it too! :D/>/>

Um, I have two rebuilt knees and I am lifting/running/soccer on a sprained ankle. That might be quite painful.

You can do it!!!

How many evil presses can you do Aaron? One sub in each hand.

Good question, haha. Would be pretty awkward.

You have to stand on a yoga ball when you do it too! :D/>/>

Um, I have two rebuilt knees and I am lifting/running/soccer on a sprained ankle. That might be quite painful.

Good thing I was kidding.

I saw a guy usng dumbs while standing on a bosu thingy. He almost ate it hard.

Mixing free weights and this crossfit/core training is getting out of hand. Both have a place, neither have a place with each other.

Monday 15 min of cardio and lat pull downs water therapy

Tuesday 15 min of cardio and rows water therapy

Wednesday water therapy

Thursday bench press and 20 min cardio, water therapy, then 40 min cardio and shoulder and tricep. 3 trips to the gym.

1/2:

elliptical - 20m

forward raises / tanding row - 5

military press / row - 5

 

1/3:

elliptical - 20m

bench / calfs - 5

incline cable fly / cable squat - 5

 

1/4:

treadmill - 20m

seated curls / db row - 5

cable military / cable flies - 5

 

1/7:

elliptical - 20m

tripull / lat pull - 5

crunches - 2

decline bench /  bb curl - 4

 

1/8:

elliptical - 20m

arnolds / overhead tri - 4

ab coaster / cable lats / pull ups - 4

 

1/9:

elliptical - 20m

db flies / side flies / crunches - 5

reverse tri / cable lat / straight arm pull - 5

 

1/10:

elliptical - 20m

reverse bar curl / forward raise / weight twists - 5

dead lift / shrug / push ups - 5

 

1/11:

treadmill - 20m

cable shoulder / tri cable / leg raises - 5

calf raise / shrugs / lat bar - 5

 

How many evil presses can you do Aaron? One sub in each hand.

Good question, haha. Would be pretty awkward.

 

You have to stand on a yoga ball when you do it too!

 

5x5 Squats

5x5 Barbell Rows

5x5 Bench

 

First time in a long time I've been able to do this amount of volume.

Just got me a new exercise machine

 

 

 

Also this weekend is warrior dash for me

1/14:

treadmill - 20m

reverse flies/crunches/chest fly - 5

overhead bb / lunges / seated curl - 5

 

1/15:

treadmill - 20m

side flies / reverse curls / crunches - 5

dead lift / tri cable / lat pull - 5

calf raise - 4

 

1/16:

elliptical - 20m

flies / lat db / crunches - 4

decline / straight bar curl - 4

 

1/17:

treadmill - 20m

military / reverse curl - 5

lat pull / dead lift - 4

 

1/18:

treadmill - 25m

cable fly - 5

machine press - 4

 

1/21:

treadmill - 20m

cable press / lat cable - 4

bb curl / tri press - 5

 

1/22:

elliptical - 20m

seated curl / side flies / crunches - 5

chest fly / arnolds - 4

 

1/23:

elliptical - 20m

tri cable / pull up / leg raises - 5

back ext / lat pull - 5

ball push ups - 25

 

1/24:

elliptical - 25m

db press / shrug / crunches - 4

row / reverse curl - 3

 

1/25:

elliptical - 25m

standing arnolds / dead lift - 4

tri pull / cable curl /  hanging twists - 4

 

1/28:

elliptical - 20m

cable curl / row/ over head tri - 4

db fly / shrug / side fly - 4

 

1/29:

elliptical - 20m

cable lat /  rope raise / dips - 4

tri pull / pull ups / weight trunks - 4

 

1/30:

treadmill - 10m

cable curl / lat pull / forward raise - 4

elliptical - 10m

cable decline fly / cable tri / cable abb - 4

 

1/31:

treadmill - 10m

db curl / arnolds / bb tri - 4

elliptical - 10m

cable lat squat / straight arm pull / weighted crunch - 4

some pictures from warrior dash I participated in over the weekend

 

5x5 Barbell Curl

3x5 Military Press

5x5 Bench Press

 

I'm surprised I can still type

3x5 Squat

1x5 Deadlift

3x5 Bench

 

finally getting back to a good workout schedule

some pictures from warrior dash I participated in over the weekend

 

 

 

My wife ran this last year, she had a blast! I am going to be joining her this year along with 10 of our friends Big party at my house if anyone is coming up to the Poconos for Warrior Dash!

I have osteoarthritis in my knees and I am only 34 I was given the ok by the doc to run but I know that ultimately isn't the best idea. I am starting off slow doing 2 miles. Eventually I want to get up to 3.2 miles.

 

Fourth time out for a run. Also, I currently weight 190lbs, looking to drop 10lbs.

Edited April 27, 201312 yr by edouble101

Lost my Feburary and early March schedule, but to catch up:

 

 

Thursday:

Elliptical 30

Cable flies/side crunch

Deadline/shrugs

Seated curl/Arnold's

Treadmill 20

 

Friday:

Elliptical 30

Bb curl/tri overheads

Side flies/v crunch

Treadmill 10

Preacher tri press

 

Saturday

Treadmill 30

Deadlift shrug

Decline press

Cable chest 

 

Monday

Elliptical 30

Shrug / standing row 4

Curls / standing Arnold's 

Crunches 50

Decline press 3

 

Wednesday

Elliptical 20

Lat pull / side flies 4

Incline cable / cable curls

Tri pull / crunches.

Friday

Treadmill 30

Decline flies / cable lats

Bb curl / bar raise

Reverse tri / hanging leg lifts

Wednesday

Treadmill 25

Bb curl/bent row

Elliptical 15

Decline press

Thursday

Treadmill 15

Lat pull/reverse tri

Elliptical 20

Crunches 75

Shrugs/curls

Friday 22

Treadmill 20

Chest flies / military

Crunches 100

Lat cable/ tri cable.

Sat 23

Treadmill 20

Bench / side flies

Calf raise / preacher

Bent row/ shrug

Tuesday 26

Treadmill 15

Cable curls/hanging ab crunch/kettle bell

Bent bar tri/ db fly

Thursday 28

Elliptical 30

Bb preacher / bb tri

Treadmill 25

Cable curl/cable tri

Monday 1

Treadmill 25

Pull up/ tri pull/ side cable crunch

Db flies/ side flies

Tuesday 9

Treadmill 20

Bb curl/bb row/bb raise

Leg raise

Lat pull/tri pull

Elliptical 15

Decline press / Db curl

Tuesday 4/16

Treadmill 20

Db fly / Db curl / crunch

Lat pull /side fly

Tri pull / bench dip

Thursday 4/18

Treadmill 25

Decline press/dead lift/bar raise

Cable curl/cable tri

Arnold's

Friday 4/19

Elliptical 15

Side flies/ Db tris

Pull up/ cable row

Cable flies

Tuesday 4/23

Elliptical 15

Arnold's/Db rows

Decline press/bb curl

Thursday 4/25

Treadmill 25

Reverse curl/bar raise

Crunches

Lat pull up/over head tri cable

Cable fly

Monday 4/29

Treadmill 20

Side flies/Db curls/v crunch

Shrugs

Bench

Tuesday 5/7

Treadmill 25

Curls/Arnold's

Tri pull/lat pull

Cable fly/cable crunch

Thursday 5/9

Treadmill 10

Db curl / arnolds

Row/decline press

Monday 5/13

Stairmaster

Curls/side flies

Pull up/tri pull

Chest fly

Tuesday 5/14

Elliptical 30

Deadlift / shrugs

Decline / bb curl

Thursday 5/16

Elliptical 30

Db flies/Arnold's /crunches

Squats/bb curls

Friday 5/17

Elliptical 30

Rows /tri pull

Decline

Tuesday 5/21

Elliptical 30

Deadlift/shrug

Cable flies/tri pull

Db curls

Thursday 5/23

Treadmill

Elliptical

Cable curls/standing row

Decline press

Side flies / bent tris

Friday 5/24

Treadmill 15

Seated curls/overhead tri

Stairmaster 15

Squats /standing military

Cable flies

Monday 5/28

Treadmill 15

Bb curl/side flies

Stairmaster 15

Decline

Pull up

Tri pull

Monday 6/10

Db curls/Arnolds

Crunches

Lat pulls

decline press

Tri pulls

Pull ups

Tuesday 6/11

Lat pull / side flies

Ab coaster

Cable fly / tri pull

Bar curl

Thursday 6/13

Incline / bb curl

Crunches / Ab coaster

Lat pull / push ups

Preacher

Lat row

Friday 6/14

Elliptical

Bar raises / standing cable row

Db curls / bb overhead tri

Cable flies

Tuesday 6/18

Row / side fly

Preacher / Arnold's

Ab coaster

Cable fly

Tri pull

Thursday 6/20

Elliptical

Preacher / forward fly

Decline press

Leg lifts/reverse crunch

Tri bench press/diamond push ups

Sunday 6/23

Bar curl/tri pull/ push up trio

Bar raise/reverse curl/push up trio

Pull up/hanging leg lifts/cable row

Monday 6/24

Elliptical

Seated curls/Arnold's

Over head tri cables / cable row

Ab coaster

Chest fly / push up trio

Tuesday 6/25

Elliptical

Forward flies/skull crushers/v crunch

Lat row/preacher

Cable fly

Wednesday 6/26

Elliptical

Decline / push ups

Hanging leg lifts

Deadlift / shrug

Thursday 6/27

Elliptical

Lat pull / tri pul

Ab coaster / leg lifts

Bar curls / wide push ups

Straight bar raise /Deadlift

Friday 6/28

Repeat

Tuesday 7/2

Elliptical

Arnold's / curls

Decline / pseudo push ups

Lat pull / bb curl

Sunday 7/7

Treadmill

Preacher / reverse bench

Side flies / Arnold's

Thursday 7/11

Elliptical

Row/bb tri overhead/v crunch

Shrugs/side flies/pseudo push ups

Tuesday 7/23

Elliptical

Curls/Arnold's

Decline

Tri pull/bar raise

Lat pull/side flies

Thursday 7/25

Treadmill

Db curls / reverse flies

Hanging leg lifts

Preacher/shoulder splits

Cable decline fly

Sunday 7/28

Treadmill

Lat row/side fly

Bb curl/push up/v crunch

Thursday 8/1

Elliptical

Arnold's/planks/bent rows

Deadlift/shrug/pull ups

Friday 8/2

Ellipticadb curls/side flies

Cable curl /over head tri

Decline press

Monday 8/5

Elliptical

Arnolds / bent rows /planks

Hanging leg lifts / tri pull / cable curl

Thursday 8/8

Elliptical

Bb curl / tri / v crunch

Cable fly / lat cable

Deadlift / shrug

Friday 8/9

Elliptical

Bench

Seated curls / tri press

Pull ups/crunches

Monday 8/12

Elliptical

Deadlift / shrug

Db curl / standing shoulder press

Bench

Core cycle

Wednesday 8/14

Elliptical

Db flies / Arnolds

Treadmill

Standing rows / cable curls / side ab crunch

Friday 8/16

Elliptical

Preacher burn out

Tri pull burn out

Row burn out

Side fly burn out

Monday 8/19

Cable curl burn / bb raise burn

Core cycle

Bench

Tri pull burn / lat row burn

Thursday 8/22

Push ups/ planks

Elliptical

Cable lat / push ups /v crunch

Pull ups / cable fly

Friday 8/23

Elliptical

Db curls / Db rows / Db twists

Deadlift / tri pulls

Monday 8/25

Elliptical

Db curls / Db rows / lunges

Core cycle

Pull up cycle /tri pulls / single cable chest flies

Thursday 8/28

Elliptical

Decline

Pull ups

Leg press

Cable military

Db curls

Friday 8/29

Elliptical

Balance side flies

Hammer curls

Row

Ab cycle

Shrugs

Tuesday 9/3

Elliptical

Reverse press / v crunch

Db curls / side flies

Pull ups / cable fly

Oblique crunch

Thursday 9/5

Elliptical

Hammers / standing Db rows

Tri pull

Db Arnold's / Db flies

Monday 9/9

Treadmill

Rows / side flies

Deadlift /shrugs

Cable curls

Tuesday 9/10

Treadmill

Bench

Hammer curls

Lat pull / tri pull

Thursday 9/12

Treadmill

Db curls

Dead lift

Military

Friday 9/13

Elliptical

Hammer press

Side flies

Pull ups/tri pulls

Straight bar curls

Monday 9/16

Treadmill

Db curl / side flies

Ab cycle

Pull ups / over head tris

Tuesday 9/17

Treadmill

Dead lift

Cable decline fly

Wide Db curl / Arnold's

Pull ups

Thursday 9/19

Treadmill

Seated curls

Tri press

Curl machine

Reverse tri pull

Friday 9/20

Elliptical

Side flies/curls

Lat row

Tri pull

Monday 9/23

Stairmaster

Db curls/side flies/overhead tri

Lat pull/tri pull/arm pull down

Cable fly/upper bi cables/hanging leg raise

Tuesday 9/24

Treadmill

Decline press

Forward flies, shoulder rotators

Crunches

Pull ups/bar cable curls

Shurgs

Thursday 9/26
Treadmill
Shoulder press
Dead lift
C&j/overhead press.
Squats
Bar curls

 

Monday 9/30
Treadmill
Tri pull/cable curl/cable row
Squats
Crunches
Pull ups / side flies.

 

Thursday 10/3
Treadmill
Deadlift
Squat
Curls
Shrugs
Lat pull / c&j standing overhead.

 

Monday 10/7
Treadmill
Bench
Deadlift
Crunches
Chin ups

 

Tuesday 10/8
Treadmill
Db curls/side flies/over head tris
Lat cable/cable chest flies

 

Wednesday 10/9
Treadmill
Squats
Bench
Shrugs
Pull up / med ball twists

 

Thursday 10/10
Treadmill
Db flies/Db rows/Db twist
Straight bar curls/Aussie pull up
Over head bar press
Cable curls / cable shoulder press

 

Friday 10/11
Elliptical
Shrugs 495
Preacher
Decline
Lat pull down
Machine curls

 

Monday 10/14
Treadmill
Hammers/Db flies/v crunch
Chin ups/tri pulls
Bar raise/standing rows/good mornings

 

Tuesday 10/15
Elliptical
Deadlift
Db curls / Arnold's
Cable chest

 

Thursday 10/17
Elliptical
Db press
Bar raise
Shrug
Curl machine
Cable side flies/cable curls

 

Friday 10/18
Treadmill
Squats
Arnold's/tri bb
Decline cable fly/cable lat
Pull up/reverse tri/reverse fly

 

Monday 10/20
Treadmill
Deadlift/shrug
Db curls/side flies
Elliptical
Flies/lat cables

 

Tuesday 10/22
Treadmill
Decline press
Preacher
Pull ups/reverse tri

 

Thursday 10/24
Treadmill
Lat pull/v crunch/incline push ups
Decline press
Shrugs
Curl machine

 

Monday 10/28
Treadmill
Deadlift
Shrug
Pull ups
Lat pull

 

Tuesday 10/29
Druid run

 

Wednesday 10/30
Soccer

 

Thursday 10/31
Elliptical
Bench / v crunch
Pull up / bar curl / tri pull.

 

Sunday 11/3 Lanah
Reverse tri pull
Low lat row
Straight bar raise
Single cable curl
Reverse cable cross
Deadlift
Single cable press
Kneeling rows
Side flies

 

Monday 11/4
Elliptical
Preacher / over bb tris.
Ab cycle
Cable bis/cable reverse tris

 

Thursday 11/7
Treadmill
Side flies/seated shrug/v crunch/side raises
Tri pulls/lat cables/bi curls

 

Tuesday 11/12/13
Treadmill
Deadlift/shrug
Bar curl/bar pull up
Elliptical

 

Thursday 11/14
Treadmill
Db curls/standing Arnold's
Planks /Ab crunch
Squats
Bench
Rotators/reverse tri/cable fly

 

Friday 11/15
Treadmill
Lat pull/tri pull
Ab coaster planks
Shoulder press
Bi curl machine
Shrugs

 

Sunday 11/17
Reverse cable tri
Cable curl
Raised push ups
Oblique twist
Toe press
Over head tri
Hammer curl
Squat/shoulder press combo
Planks

 

Monday 11/18
Elliptical
Lat pull/Arnold's/single leg lunge
Crunch / planks
Deadlift / shrugs

 

Tuesday 11/19
Treadmill/elliptical
Preacher
Cable fly
Db curl

 

Thursday 11/21
Treadmill
Side fly/tri reverse/planks
Deadlift/lat bar pull
Incline flies/incline Db curl

 

Monday 11/25
Treadmill
Reverse bench /v crunch
Bar curls/over head shoulder press / good mornings
Tri pull/straight raise/rotators
Machine fly/reverse fly

 

Tuesday 11/26
Elliptical
Preacher
Shrugs
Ab cycle
Tri pull/reverse bar curl
Cable decline fly/cable lat pull

 

Tuesday 12/17
Elliptical
Db curls /Arnold's
Lat pull/tri pull
Decline
Preacher

 

Wednesday 12/18
Elliptical
Ab cycle
Side flies / shrugs
Cable chest
Ab cycle
Curl machine / tri press down

 

Thursday 12/19
Elliptical
Bench / v crunch
Inside lat pull / straight arm bar pull down
Ab cycle
Treadmill
Curls into Arnolds / standing Db row

 

Sunday 12/22
Elliptical
Preacher / lat pull
Ropes
Ab cycle
Cable press
Tri pull down / straight arm bar pull down

 

Monday 12/23
Elliptical
Forward flies / Db curls / v crunch
Shrug into Deadlift
Ab / pull up cycle
Decline press

 

12/24
Treadmill
Hammers
Ab cycle
Standing shoulder cable
Lat cable

 

Thursday 1/9/14
Treadmill
Db curl /Arnold's
Lat pull / tri press
Ab cycle
Elliptical
Chest press

 

Friday 1/10
Elliptical
Preacher
Pull ups / dead lift dbs
Seated curls /standing Db row

 

Tuesday 1/13
Elliptical
Side flies
Over head tri bb/crushers
Ab rotation
Cable military
Tri pull down/cable bar raise

 

Friday 1/17
Elliptical
Decline
Cable curl
Cable fly
Ccurl machine

 

Tuesday 1/21
Elliptical
Db bench
Abs
Treadmill
Abs
Cable chest
Bb curl/row

 

Thursday 1/23
Treadmill
Bb curl/bb tri/v crunch
Shrug
Deadlift
Crunch
Reverse curl/bar raise
Standing Arnold's
Db Curl burn

 

Friday 1/24
Elliptical
Pull up/reverse fly/reverse tri
Decline press
Treadmill
Db curls

 

Monday 1/27
Treadmill
Dead lift/shrug
Db press
Elliptical
Cable curl/cable row
Dips/leg lifts

 

Tuesday 1/28
Elliptical
Side flies / twists
Arnold's
Crunches
Cable chest
Treadmill
Preacher
Cable row

 

Monday 2/3
Elliptical
Preacher
Tri pull
Lat pull

 

Tuesday 2/4
Elliptical
Deadlifts
Shrugs
Decline
Crunches
Standing cable military
Bb curl

 

Thursday 2/6
Bb curls
Tri pull
Forward flies
Pull ups
Reverse bench
Side flies
Db curls

 

Tuesday 2/11
Elliptical
Bb curls
Single cable row
Curl machine
Seated row
Crunches
Hammers
Leg raises

 

2/17 Monday
Elliptical
Db press
Military
Legs lifts
Db flies
Cable side flies
Tri pull
Crunches

 

2/18 Tuesday
Treadmill
Preacher
Lat cable
Crunches
Cable curl
Cable row
Ab coaster
Pull ups/cable curl
Crunches

 

2/20 Thursday
Treadmill
Bench
Cable side flies
Crunches
Incline
Bar raise/forward rope raise
Cable fly burn
Elliptical

 

2/21 Friday
Elliptical
Deadlift
Db curls
Crunches
Reverse tri pull
Cable lats
Treadmill

 

Monday 2/24
Elliptical
Lat pull
Reverse curl
Decline
Bar raise
Ab coaster

 

Tuesday 3/4
Treadmill
Cable tri pull / cable curl
Ab coaster
Treadmill
Bench
Bar raise

 

Thursday 3/6
Elliptical
Db curls /crushers/side flies
Ab coaster
Treadmill
Cable fly/cable lat pull
Crunches

 

Friday 3/7
Elliptical
Rotators/Ab twist/lunges
Tri pull/lat pull decline
Crunches

 

Monday 3/10
Elliptical
Reverse curl/bar raise
Crunches
Deadlifts/shrug
Treadmill

 

Tuesday 3/11
Elliptical
Db flies/Db curls
Leg lifts
Tri pull/cable lat
Treadmill

 

Thursday 3/13
Treadmill
Db press
Bar curl / tri bar
Smith squats
Crunches

 

Monday 3/17
Elliptical

 

Tuesday 3/18
Treadmill
Preacher
Tri pull
Abs
Curl machine
Skullcrushers
Ab coaster

 

Thursday 3/20
Treadmill
Squat
Deadlift
Shrug
Ab crunch
Leg lifts
Lat pull
Db fly
Cable tri pull
Cable curl

 

Friday 3/21
Treadmill
Lat pull/reverse tri pull
Bb curl/side flies
Crunches/Ab coaster
Incline fly

 

Monday 3/24
Elliptical
Dead lifts
Squats/forward flies
Bar curl / switch pull up

 

Tuesday 3/25
Elliptical
Db flies / Db curls
Treadmill
Tri pulls/cable row

 

Thursday 3/27
Elliptical
Shoulder cables
Cable row
Reverse bb curl/bb over head tri
Ab coaster

 

Monday 3/31
Treadmill
Lat pull/bb tri
Crunches
Elliptical
Shrug /bar curl
Single cable fly
Hanging leg lifts.

 

Friday 4/4
Treadmill
Db bench
Preacher
Elliptical

 

Monday 4/7
Treadmill
Db bench
Cabld fly
Treadmill
Straight bar raise
Side Db fly

 

Tuesday 4/8
Treadmill
Lat pull
Deadlift
Db curls
Elliptical

 

Thursday 4/10
Treadmill
Bb curl/overhead tri
Crunches
Elliptical
Curl machine / tri press
Ab coaster

Getting too lazy Aaron

Getting too lazy Aaron

 

Not updating often enough and needing to find time on the weekends.

IT'S cool I forgive you. Lol

Getting too lazy Aaron

Not updating often enough and needing to find time on the weekends.

Lazy quick workout today

Deads 10x135x1, then 8x225x3

Bent over row: 8x100x3

close/wide grip pull down 8x240x3, 8x240x3

Cable Seated row 8x200x3

Lazy quick workout today

Deads 10x135x1, then 8x225x3

Bent over row: 8x100x3

close/wide grip pull down 8x240x3, 8x240x3

Cable Seated row 8x200x3

You got some crazy grip Julian. Why is your dead so small? Bad leg/back???

Lazy quick workout today

Deads 10x135x1, then 8x225x3

Bent over row: 8x100x3

close/wide grip pull down 8x240x3, 8x240x3

Cable Seated row 8x200x3

You got some crazy grip Julian. Why is your dead so small? Bad leg/back???

Yeah I injured my back some time ago and haven't really fully recovered yet I was around 305 pretty consistently.

Yeah after this my grip is pretty wore out