finally got a workout partner....i think

9/20

bench-6 sets

mili-press-3 sets

preacher curls-3 sets

flys and reverse flys-3 sets

9/20

Ran about 3 miles. In 88 degree weather.

Good times.

9/20:

reverse curl - 4

forward shoulder raise - 4

bent rows - 4

dumb bell flies - 4

over head press - 4

9/21:

dumb bell shoulder press - 4

dead lift - 4

cable curl - 4

reverse tri pull - 4

cable flies - 4

9/21

Did some ropebridging about 40ft high.

Pushups, sit-ups, usual raider stuff.

worked out wt my buddy again

his routine is so diff than mine, but its good for me im hurtin right now lol

mostly because i did low reps, we were goin 12-15.

squats-6 sets

lunges-2 sets

leg ext-2 sets

reverse leg curls-2 sets

standing calve raise-2 sets

seated calve raises 2-sets

9/22:

seated side flies - 4 sets

iso lat row - 4

skull crushers - 4

incline cable flies - 4

ab rocker - 100

9/23:

hammers - 4 sets

incline press - 4

revers flies - 4

forward flies - 4

reverse tri pulls - 4

elliptical - 10 minutes 75 %

9/26:

over head tri's - 4 sets

shrugs - 4

iso lat reverse - 4

seat cable fly - 4

dumb bell curls - 4

stair master - 10 min 80%

9/27:

bent bar curls - 4

bent arm side flies - 4

standing single cable lat pull - 4

dumb bell fly - 4

tri pull - 4

9/28:

forward straight bar raise - 4

hammer curls - 4

rope lat pull - 4

over head press - 4

incline fly - 4

stairmaster - 10mins

9/30:

bent bar curl - 4

standing shoulder press -4

reverse tri pull - 4

standing cable flies - 4

10/3:

reverse straight bar curl - 4

side flies - 4

iso lat row - 4

incline flies - 4

tri pull down - 4

10/4:

dumb bell bench press - 4

shurgs - 4

preacher curls - 4

standing military press - 4

cable lat pull - 4

abb rocker - 4

10/4

122lbs 5'4

Raiders @ school (running, pushups, sit-ups, bear crawl etc.)

10/5:

dumb bell curls - 4

over head tri - 4

decline cable fly - 4

dead lift - 4

crunches - 100

straight bar raise - 4

10/6:

forward dumb bell raise - 4 sets

dumb bell fly - 4

wide grip chin up - 4

tri pull - 4

stair master - 15 mins 85%

10/7:

bent bar curl - 4

seated Arnolds - 4

single cable lat row - 4

decline fly - 4

treadmill - 15 mins 70%

10/10:

bent bar curl - 4 sets

overhead tri - 4

iso lat - 4

cable fly - 4

crunches - 100

forward cable shoulder raise - 4

10/12:

dumb bell curls - 4

side files - 4

over head extensions - 4

wide grip dips - 4

dumb bell rows - 4

crunches - 75

10/13:

dumb bell fly - 4

seated forward shoulders - 4

reverse tri pull - 4

preacher singles - 4

crunches - 200

10/14:

reverse fly - 4

arnold press - 4

revers curls - 4

decline fly - 4

obliques - 50

over head rope - 4

10/17:

bent bar curl - 4

side shoulder flies - 4

iso lat row - 4

rope tri pull - 4

ab rocker - 200

decline press - 4

10/18:

Bench press (90% max) - 4 sets

single cable lat row - 4

forward shoulder raise - 4

crunches - 75

single preacher - 4

10/19:

overhead tri - 4

straight bar preacher - 4

lat pull down - 4

side flies - 4

ab coaster - 100

incline chest fly - 4

10/20:

seated curls - 4

over head tri extension - 4

shoulder rotators - 4

iso lat pull - 4

hanging leg lifts - 50

compressed dips - 4

10/21:

seated side flies - 4

reverse curls - 4

wide grip lat pull - 4

medicine ball crunches - 60

cable chest press - 4

10/24:

bent bar curl - 4

tri pull - 4

incline fly - 4

elliptical - 10 mins 75%

standing shoulder press - 4

10/26:

side dumb bell flies - 4

standing lat row - 4

hanging pull ups - 4

dumb bell chest fly - 4

over head bent bar extension - 4

elliptical - 10 mins 80%

10/28:

bench press - 4 sets

dumb bell curl - 4

pre core 10 mins - 80%

side shoulder flies - 1 until full failure

10/31:

shrugs - 4

reverse bent bar curls - 4

cable chest flies - 4

reverse tri pull - 4

medicine ball twists - 4

iso lat pull - 4

11/1:

bench press (near full tilt max) - 4 sets

bent bar curl - 4

standing Arnold's - 4

single cable rows - 4

crunches - 75

11/3:

chest press - 4

seated dumb bells - 4

squat dumb bell rows - 4

rotators - 4

abb rocker - 100

over head tri's - 4

11/4:

side flies - 4

straight bar curls - 4

over head single tri's - 4

incline flies - 4

11/7:

dumb bell press - 4 sets

preacher singles - 4

standing arnolds - 4

over head press - 4

crunches - 100

11/8:

side flies - 4

reverse tri pull - 4

reverse lat pull - 4

decline bench - 4

hammer curls - 4

11/9:

dumb bell curls - 4

straight bar raise - 4

shrugs - 4

over head tri pull - 4

chest flies - 4

ab coaster - 70

11/10:

bent bar tri's - 4

side flies - 4

incline curls - 4

dumb bell dead lift - 4

cable decline fly - 4

crunches - 50

11/11:

treadmill - 20mins - 85%

11/12:

dumb bell flies - 4

hammers - 4

standing arnolds - 4

reverse tri pull - 4

treadmill - 30 mins - 50%

11/14:

incline press - 4

straight bar raise - 4

single cable row - 4

tri pull - 4

preacher singles - 4

11/15:

side files - 4

bent bar curl - 4

incline fly - 4

lat pull - 4

elliptical - 15 -80%

11/16:

lat pull downs - 4

forward flies - 4

seated curls - 4

over head pulls - 4

over head tri's - 4

11/22:

elliptical - 35 mins - 85%

bent bar curls - 3 to burn out

11/23:

elliptical - 25 mins - 80%

side flies - 4

dumb bell curls - 4

11/29:

side rotators / forward raise - 4 supersets

overhead tri / tri pull down - 4 supersets

treadmill - 20 mins - 85%

11/30:

dumb bell press - 4

bent bar curl - 4

ab rocker - 4

lat row - 4

dead lift - 1 burn out

Going to start writing in here with you Aaron. After going through some health problems this summer I have been consistently working out for 6 weeks again. This will be used to help me stay motivated and get back to my fitness level I was once at.

12/1

DB Press 5x8

ATG Squats bar placed on lower back 3x12

DB Incline Press 3x12

RDL 1 to failure

Hammer Curls 1 to failure

Sit ups 1 to failure

12/1: (very low on power today, but went anyway)

seated curls - 4

over head tri press - 4

bent over row - 4

military cable press - 4

decline cable fly - 4

12/2

Light on the lifting today. 5-6 days is kicking my ass right now.

DL 5x3

BB Rows 3x12

30 min on the Arc trainer.

12/2:

seated side flies - 4

incline curls - 4

incline press - 4

med ball crunch - 75

tri pull downs - 4

12/5

Bench Press- 5x8

ATG Squats - 5x5

Incline Bench Press- 5x5

Side Bends w/ weight- 3x12

Dumbbell Shrugs- 3x5

12/5:

bent bar curl - 4

bench (heavy) - 4

lat row - 4

shurgs - 4

over head tri press - 4

12/6

DL 5x5

Military Press 5x8

Seated Row 5x12

Curls 3x8

Situps to failure