Nice numbers patented.

Thank you sir, I remember when I had trouble squatting 185lbs once. Now if I can just get my ass to do more cardio I'll be golden.

Great runs.

My favorite time to run is in the rain. So fat now I can only do about. 1/3 though. Lol

Lol this was crazy though, we were under a tornado watch. Craziest winds I've ever felt running but it felt good.

Once back on track you'll be running forever!

Did myself a pt test today. Here are my scores

2 minute pushups: 88

2 minute situps: 85

2 mile run: 13:03

Not my best but Ive been pretty sick lately.

Ran 3.5 miles this morning. Headed to the gym.

Today is biceps, chest, back.

Curls, bench press, squats.

6/25:

bb curls / overhead tri - 5 supers

treadmill - 15m

preacher / db tri ext - 6 supers

6/26:

lat pulls / side flies - 5 supers

elliptical - 15m

dead lift / overhead press - 5 supers

6/27:

bench / calf raise - 5 supers

treadmilll - 15m

incline db press - 5 supers

6/28:

shrugs / bb curls - 5 supers

treadmill - 15m

side cable lfy / over head tri ext - 5 supers

6/30:

Hiking 6 hours

7/1:

Hiking 4 hours

7/2:

rope curls / rope tri pulls - 5 supers

treadmill - 15m

preacher / bb overhead - 5 supers

7/3:

standing rows / arnolds - 5 supers

treadmill - 15m

lat pull / straight bar raise - 5 supers

7/5:

db chest flies / lunges - 5 supers

treadmill - 15m

decline press - 5

I went ham on the pt test today.

2 minute pushups: 101

2 minute situps: 108

2 mile run: 12:41

7/6:

Seated curls / side flies - 5 supers

treadmill - 15m

lat pulls / med ball twists - 5 supers

7/9:

bent bar curls / dips - 5 supers

treadmill - 15m

revers tri's / hammers - 5 supers

7/10:

lat pull / straight bar raise - 5 supers

elliptical - 15m

lat row / shrugs - 5 supers

7/11:

machine fly / lunges - 5 supers

treadmill - 15m

cable press - 5

7/12:

seated curls / over head tri's - 5 supers

treadmill - 15m

cable traps - 5

7/13:

machine press / deadlift - 5 supers

treadmill - 15m

pull up / static shoulder twists - 5 supers

7/16:

cable curls - 5 supers

ab coaster - 90

bent bar preacher / over head tri - 5 supers

crunches - 100

7/17:

cable side flies / dead lift - 5 supers

crunches - 50

cable row / arnold's - 5 supers

reverse crunch - 30

7/18:

bench / squats - 5 supers

cable flies / lunges - 5 supers

ab rocker - 100

7/20:

bench flies / bent rows - 5 supers

cable decline flies / tri pulls - 5 supers

7/23:

seated curls/reverse tri over head - 5 supers

crunches - 100

preacher / rear tri ext - 5 supers

glute press -2

7/24:

shrugs/row - 5 supers

ab coaster - 50

lat pull / side fly - 5 supers

7/25:

db press - 5

elliptical - 15m

decline machine - 5

7/26:

hammers / standing arnolds - 5 supers

treadmill - 20m

lat pull - 5

7/27:

dead lift / reverse tri's extions - 5 supers

cable chest press / cable shoulder press - 5 supers

treadmill 15m

7/30:

standing curls / over head bb tris - 5 supers

treadmill - 15m

preach / rear tri ext - 5 supers

7/31:

side flies / standing row - 5 supers

crunches - 150

shoulder press / cable row - 5 supers

8/1:

db fly / forward db raise - 5 supers

cable decline chest - 5

8/2:

seated db curls / db dead lift - 5 supers

treadmill - 20m

crunches - 50

incline push ups - 45

8/3:

lat pull / tri pull - 5 supers

treadmill - 20m

db flies side / shrugs - 5 supers

8/6:

hammers / over head bb tri - 5 supers

treadmill - 15m

cable curls . cable tri's - 5 supers

8/7:

shrugs / reverse fly - 5 supers

treadmill - 15m

pull ups / side cable fly - 5 supers

8/8:

db press - 4

treadmill - 15m

cable decline press / leg lift crunches - 5 supers

SO I'm stuck here in a podunk town in a Holiday Inn where the fitness room literally consist of a sketchy elliptical, a treadmill and recumbent bicycle.

I've been doing body weight push ups, squats, planks for my work out. Today I "rested" with stretching some unique plank positions (i.e feet flat with teisted body on one arm. Feet on wall "plank"), I also did the grok stretch, other "normal" planks and a 15min "hard" walk on the treadmill.

Going to go all out tomorrow with the Pushups, planks and squats (if my hammy holds up)

8/17/2012

hollow hold 2x30sec

superman 2x30sec

plank 60sec

reverse plank 60sec

frog stand, 3x20sec

handstand 3x20sec

tuck planche 3x5sec

front lever tuck 3x20sec

back lever tuck 4x15sec

L-sit tuck on rings 3x20sec

ring pushups 3x5

ring rows 5x5

8/9:

dead lift / tri pull - 5 supers

treadmill - 20 mins

arnolds / seated db curls - 5 supers

8/10:

tri pulls / rows - 5 supers

treadmill - 20m

pull up / crunches 5 supers

8/13:

bb curls / over head tri - 5 supers

treadmill - 15m

preacher / bench tri's - 5 supers

8/14:

db side flies / standing row - 5 supers

treadmill - 20m

lat pull / shrugs - 5 supers

8/15:

db press / forearms - 5 supers

stair master - 15m

cable decline - 5

8/16:

cable curl / cable raise - 4 supers

treadmill - 20m

cable lats - 4

8/17:

treadmill - 15m

incline db / dead lift - 5 supers

standing military / bar curls - 5 supers

squats - 3

8/20:

treadmill - 15m

seated curl / over head tri - 5 supers

cable curl / cable tri - 5 supers

8/21:

stair master - 15m

lat pull / side shoulder rolls - 5 supers

rows / military - 5 supers

8/22:

treadmill - 15m

db press - 5

crunches - 50

cable incline - 5

8/23:

treadmill - 20m

arnolds / curls - 5 supers

hammy press - 4

8/27:

treadmill - 20m

bb curls / overhead press - 5 supers

cable curls / tri pulls - 5 supers

8/28:

arnolds / standing row - 5 supers

treadmill - 15m

cable side flies / cable row - 5 supers

8/29:

treadmill - 20m

db fly / calf raise - 5 supers

leg press - 5

cable press - 4

8/30:

db curls / over head tris - 5 supers

treadmill - 20m

pull ups / forward raises - 5 supers

8/31:

Db fly / db deadlift – 5

Treadmill – 20m

Shrugs / bb curls – 5

Squats – 2

9/4:

Hammers / reverse tri – 5

Cable curl / tri pull – 5

Crunches – 100

Hamstring press – 2

9/5:

Tread mill – 15m

Side shoulder flies / dead lift – 5

Lat pull / forward flies – 5

9/6:

Db press – 5

Tread mill – 20m

Cable decline flies – 5

9/7 :

Elliptical – 20m

Arnolds / overhead tri db rows – 5

Preacher singles – 4

9/10:

Seated curls / standing tri ext – 5

Treadmill – 15m

Cable curls / tri pull downs – 5

9/11:

Side bd flies / db row – 5

Treadmill – 15

Dead lift / shrugs – 5

9/12:

elliptical – 20m

decline press – 5

incline cable press – 5

leg lifts – 50

9/13:

Stair master – 15m

Reverse press / preacher – 5

Rope raise / lat pull – 5

9/14:

Elliptical – 20m

Db curls / arnolds – 4

Cable decline / lat pull – 4

9/17:

Treadmill – 15m

Bb curl / overhead press – 5

Rope tri’s / rope curls – 5

9/18:

Elloptical – 15m

Lat pull / arnolds – 5

Shrugs / dead lifts – 5

9/19:

Elliptical -20m

Db press – 4

Crunches – 50

Cable decline – 4

9/20:

Treadmill – 20m

Tri pull / lat cable – 5

Straight bar / seated db curl – 5 supers

9/21:

Elliptical – 20m

Cable shoulders / decline flies – 5

Overhead tri / dead lift – 5

9/24:

Elliptical – 15m

Revers tri’s / bb curls – 5

Seated db curl / overhead tri – 5

9/25:

Stair master – 20m

Straight bar raise / standing row – 5

Dead lift / shrug – 5

9/26:

Elliptical – 20m

Decline press – 5

Squats – 5

9/27:

Treadmill – 20m

Arnolds / curls – 5

Rop lats / tri pull – 5

9/28:

Elliptical – 25m

Chest press – 3

Twist crunch – 50

Seat db curls – 4

10/1:

Treadmill – 20m

Revers curls / over head tri press – 4

Curl machine / tri press down – 5

10/2:

treadmill - 20m

dead lifts / rotators - 5

rope lats / rope raise - 5

10/3:

elliptical - 20m

db press - 5

cable fly - 5

10/4:

treadmill - 20m

curls/arnolds - 5

lat flies / tripull downs - 5

10/5:

elliptical - 20m

flies / crushers - 5

dead lift / shrugs - 5

10/8:

elliptical - 20m

bb curl / rope tri - 5

curl machine / tri press - 5

10/9:

elliptical - 20m

closed lat pull / side flies - 5

wide lat / shoulder press - 5

Basing a new workout on what Stefan has been up to. The following is Monday's workout (that I did today, Tuesday)

• 60s Plank/Reverse Plank
  
• 30s Superman/Hollow Hold
  
• 5x3s Frog Stands (I have trouble with these so I'm trying to just build up to 15 seconds
  

• 3x3s Front lever tuck (Just trying toget used to it an into the form)
  
• 3x15s 90* wall handstands progression
  
• 2x15s Lsit progressions (1st Stage) ()
  

• 3x5 Standing 2 arm chest press on a Free motion machine (this is my current replacement for dip pushups)
  
• 3x5-8 dips (assisted)
  
• 2x8,1x5 Pull ups (assisted)
  
• 2x5 chin ups (assisted)
  

The focus is on working my arms and not particularly my chest on Mon because I do a big chest day on Friday. Tomorrow I'll be hitting up legs and back.

10/10:

elliptical - 25m

db fly - 5

decline press - 5

10/11:

elliptical - 20m

db curls / arnolds - 5

standing row / overhead tri - 3

10/12:

elliptical - 20m

rope tri / bent row / cable curl - 5

10/15:

stairmaster - 20m

db curl / overhead tri / ab rotator - 5

straight bar curl - 5

10/16:

treadmill - 20m

arnolds / db row - 5

cable lat / bar raise - 5

10/17:

treadmill - 20m

db press - 4

cable decline - 4

10/18:

ellipitcal - 20m

side flies / crushers - 5

curl machine / cable row - 5

10/19:

treadmill - 20m

lat pull / dips - 5

10/22:

treadmill - 20m

rope curl / rope tri -5

pull up / tri pull - 5

10/23:

elliptical - 20m

dead lifts / rotators - 5

bent rows / forward flies - 4

10/24:

treadmill - 20m

bench / calf raise - 5

chest flies / leg lifts - 5

10/25:

treadmill - 20m

arnolds / curls - 5

over head tri / dead lift - 4

10/26:

ellipitcal - 20m

pull ups / cable flies - 4

rope lats / tri cable - 4

10/31:

treadmill - 20m

db curls / bent tri ext - 5

preacher / reverse tri press - 5

hanging abs - 3

11/1:

elliptical - 20m

lat pull / arnolds - 4

shrugs / rope lats - 4

11/2:

elliptical - 2m

db press - 5

cable decline - 5

cable twists - 2

11/5:

elliptical - 20m

bent bar curl / over head tri - 5

reverse tri pull / hammers - 5

11/6:

elliptical - 20m

side flies / db lat - 5

dead lift / shrug - 5

Been slacking on the posts.

11/5

hollow hold 60sec

superman hold 60sec

plank 60sec

reverse plank 60sec

wrist pushups 10

L-sit 10x10sec

handstand 3x40sec

handstand 1/2 down 3x20sec

front lever tuck 2x30sec

back lever tuck 4x15sec

support hold on rings 4x15sec

dips 6x6

curling 3x4

I need to keep up on it daily so I don't have to spend so much time.

I need to keep up on it daily so I don't have to spend so much time.

I get cranky when I don't have enough time for my workout + eating.

11/7:

elliptical - 25m

db press - 4

cable decline - 4

11/8:

elliptical - 20m

pull ups / reverse tri - 5

shoulder rotators / lat cable - 5

crunch twists - 50

11/9:

stair master - 20m

side db flies / hammers - 4

straight bar raise / cable curls - 4

11/12:

elliptical - 20m

seated curl / over head tri - 5

cable tri / curls - 5

leg lifts - 5

11/13:

elliptical - 20m

arbolds / bent rows - 5

11/16:

elliptical - 20m

dead lifts / shrugs / hammers - 5

pull ups / dips - 4

11/19:

elliptical - 20m

db curl / tri pull - 5

cable curl / overhead tri - 5

11/20:

treadmill - 15m

side fly / bent row - 5

dead lift / bar raise - 5

11/26:

elliptical - 20m

seated curls / over head bent bar - 5

hanging leg lifts - 15

cable curl / tri pull - 5

11/27:

elliptical - 20m

lat pull / side flies - 5

lat cable / military cable - 5

11/28:

elliptical - 20m

db press - 4

squats - 3

cable decline fly / single lat - 5

11/29:

treadmill - 20m

forward shoulder raise / shoulder rotators - 5

db preacher / decline press - 5

hanging left lifts - 2

11/30:

elliptical - 20m

shrugs / reverse curls - 5

dead lift / rope tris - 5

lunges - 1

12/3:

elliptical - 20m

weighted pull ups / rope tri's - 5

bb curl / over head tri - 5

12/4:

treadmill - 20m

arnolds / standing row - 5

cable lats / forward flies - 5

10/1- i weighed 215lbs at 12% bf i was pretty happy but didn't think i was big enough

12/10- i weigh 240lbs at 20% bf, still pretty vascular, no abs tho, but its a process.

will continue to gain weigh until it warms up or i think im getting fat say 25% bf.

12/5:

elliptical - 20m

db bench - 5

straight arm pull down - 5

decline - 5

12/6:

elliptical - 20m

weighted dips / reverse fly - 5

bb curls / bb raise - 5

12/7:

elliptical - 20m

arnolds/ curls - 5

cable lats / tri pulls - 5

12/10:

elliptical - 20m

seated curls / overhead tri - 5

dips / bar curls - 5

abb twists - 50

abb roller - 15

12/11:

elliptical - 20m

side flies / db rows - 5

shurgs / lat pulls - 5

12/12:

elliptical - 20m

db press - 4

decline - 4

12/13:

elliptical - 20m

preacher / pushups - 5

shrugs / dead lifts - 5

12/14:

treadmill - 25m

db flies / curls -- 5

tri pull / lat pull -5

12/17:

elliptical - 10m

reverse curl / over tri cable / ab twist - 5

stair master - 10m

straight bar curl bent tris - 5

cable bi - 1

12/18:

treadmill - 10m

side fly / bb row - 5

elliptical - 10m

12/19:

treadmill - 10m

db press / ab twist - 5

elliptical - 10m

cable fly / lat pull - 5

12/20:

elliptical - 10m

arnolds / bb curls - 5

treadmill - 10m

tri pull / kettle ball raise - 5

12/21:

treadmill - 15m

pull ups / db flies - 5

dead lift / shrug - 5

12/24:

elliptical - 20m

db curls / crusher - 5

pull ups / tri pulls - 5

12/26:

treadmill - 10m

side flies / dead lift - 4

12/27:

treadmill - 15m

cable fly / squat lunge - 5

decline - 4

12/28:

treadmill - 15m

dead lift / shrug - 5

preacher / calf raise - 5

12/31:

ellipitcal - 20m

bar curl / over head tri - 5

abb bench / curl machine / diamond push ups - 5

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

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

Good question, haha. Would be pretty awkward.