Warm-up: 5 min on the treadmill 2.6-3.0mph incline 1.5

Front Squats: 1x8x17.6, 1x8x22.6, 1x8x26.4
RDL: 1x8x26.4, 1x8x28.6, 1x8x33.6
Neg chins: 3x1(very assisted)
Arnold Presses: 1x5x15, 1x6x15, 1x5x15
One Arm DB Rows: 3x5x20
Low Incline DB Press: 3x7x15
Weighted crunches on ball: 1x8x15, 1x12x15, 1x10,15

Then
20 min on the treadmill at 3.0mph incline 1.5 1 mile

I am pretty sore from yesterday's workout. Mostly the neg chins.

Today's Cardio on the treadmill
Time/Speed/Incline
Start/2.6 /1.5
1 / 2.8 / 1.5
2 / 2.8 / 1.5
3 / 3.0 / 1.5
4 / 3.2 / 1.5
5 / 3.5 / 1.5
6 / 3.7 / 1.5
7 / 3.0 / 1.5
8 / 3.2 / 1.5
9 / 3.5 / 1.5
10 / 3.7 / 1.5
11 / 3.0 / 1.5
12 / 3.2 / 1.5
13 / 3.5 / 1.5
14 / 3.7 / 1.5
15 / 3.0 / 1.5
16 / 3.2 / 1.5
17 / 3.5 / 1.5
18 / 3.7 / 1.5
19 / 4.0 / 1.5
20 / 2.6 / 1.5
21 / 2.6 / 1.5
22 / 2.6 / 1.5
23 / 2.6 / 1.5

1.25 miles, 137 cal, 126 avg HR

I did some Get Bent stretching after the treadmill.

Warm-up: 5 min on the treadmill 2.6-3.0mph incline 1.5 while stretching and moving arms and shoulders.

Front Squats: 1x8x28.6lb, 2x5x33.6lb-barbell
RDL: 3x8x38.6lb-barbell
Neg chins: 3x1(very assisted)-a little easier then the last time. This time I had my palms facing towards me. I just learned the difference between pull-ups and chin-ups.
Arnold Presses: 1x6x15lb DBs, 1x5x15lb DBs, 1x6x15lb DBs
One Arm DB Rows: 3x6x20+lb DB
Low Incline DB Press: 1x8x15+lb DBs, 1x6x15+DBs, 1x5x15+DBs,
Weighted crunches on ball: 1x12x15+lb DB, 1x10x20+lb DB, 1x8x25+lb DB

Then
12 min on the treadmill at 3.0mph incline 1.5 0.6 miles - I just didn't want to do anymore.

Then
The Get Bent stretching. I must be dong the Calf Lunge wrong, because I just don't feel a stretch.

This workout just didn't feel as good as the one on Monday. Maybe I wasn't focused.

***The + after the weight means I used the adjustable dumbell bar with that must weight added to it. The dumbbell itself weighs 3.75lbs

***My barbell weighs 7lbs. and is not included in the weights listed.

10/23/08-Rest


10/24/08
Warm-up: 5 min on the treadmill 2.6-3.0mph incline 1.5 while stretching and moving arms and shoulders.

Front Squats: 3x8x33.6lb-barbell
RDL: 3x8x40lb-barbell
Neg chins: 2x2,1x1(very assisted)
Arnold Presses: 1x8x15lb DBs, 1x6x15lb DBs, 1x5x15lb DBs
One Arm DB Rows: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB
Low Incline DB Press: 1x8x15+lb DBs, 2x7x15+DBs
Weighted crunches on ball: 1x10x25+lb DB, 2x8x25+lb DB

Then
20 min on the treadmill at 3.0mph incline 1.5 1.0 miles

Then
The Get Bent stretching.

Cardio on the treadmill
Time/Speed/Incline
Start/2.7/1.5
1 / 2.8 / 1.5
2 / 2.8 / 1.5
3 / 2.8 / 1.5
4 / 2.8 / 1.5
5 / 2.8 / 1.5
6 / 2.8 / 2.0
7 / 2.8 / 2.0
8 / 2.8 / 2.0
9 / 2.8 / 2.0
10 / 2.8 / 1.5
11 / 2.9 / 3.0
12 / 2.9 / 3.0
13 / 2.9 / 3.0
14 / 2.9 / 3.0
15 / 2.9 / 1.5
16 / 2.9 / 4.0
17 / 2.9 / 4.0
18 / 2.9 / 4.0
19 / 2.9 / 4.0
20 / 2.9 / 1.5
21 / 2.9 / 5.0
22 / 2.9 / 5.0
23 / 2.9 / 5.0
24 / 2.9 / 5.0
25 / 2.9 / 1.5
26 / 2.9 / 6.0
27 / 2.9 / 6.0
28 / 2.9 / 6.0
29 / 2.9 / 6.0
30 / 2.9 / 1.5
31 / 2.9 / 7.0
32 / 2.9 / 7.0
33 / 2.9 / 7.0
34 / 2.9 / 7.0
35 / 2.9 / 1.5
36 / 2.9 / 8.0
37 / 2.9 / 8.0
38 / 2.9 / 8.0
39 / 2.8 / 1.5
40 / 2.8 / 1.5
41 / 2.8 / 1.5
42 / stopped

2.0 miles 283 cal 127 avg HR

One cycle of the stretching.

10/26/08-Rest


10/27/08
Warm-up: 5 min on the treadmill 2.6-3.0mph incline 1.5

Front Squats: 3x5x35lb-barbell
RDL: 3x6x44lb-barbell
Neg chins: 1x1(very assisted)I have been doing them with my feet behind me on a step using my toes to assist. Well today when I tried that, it hurt pretty bad at the top of the abs along the ribs, so bad I couldn't do them. I switched to have my feet in front of me on a step using feet to assist and it was much better.
Arnold Presses: 1x7x15lb DBs, 1x6x15lb DBs, 1x5x15lb DBs
One Arm DB Rows: 1x8x20+lb DB, 1x7x20+lb DB, 1x5x20+lb DB
Low Incline DB Press: 1x8x15+lb DBs, 2x7x15+DBs
Weighted crunches on ball: 3x12x25+lb DB

Then
10 min on the treadmill at 3.0mph incline 1.5 1.0 miles

Then
The Get Bent stretching.

10/28/08-Rest


10/28/08
Warm-up: 5 min on the treadmill 2.6-3.0mph incline 1.5

Front Squats: 3x6x35lb-barbell
RDL: 3x8x44lb-barbell
Neg chins: 3x3(assisted)
Arnold Presses: 2x6x15lb DBs, 1x5x15lb DBs
One Arm DB Rows: 1x7x20+lb DB, 2x6x20+lb DB
Low Incline DB Press: 2x7x15+lb DBs, 1x6x15+lb DB
Weighted crunches on ball: 1x15x25+lb DB, 2x12x25+lb DB

Then
20 min on the treadmill at 2.9mph incline 1.5 0.97 miles

Then
The Get Bent stretching-2 cycles

10/30/08-Rest


10/31/08
Warm-up: 5 min on the treadmill 2.8mph incline 1.5

Front Squats: 3x6x35lb-barbell
RDL: 2x8x49lb, 1x6x49lb-barbell
Neg chins: 1x4, 2x3(assisted)
Arnold Presses: 1x7x15lb DBs, 1x6x15lb DBs, 1x5x15lb DBs
One Arm DB Rows: 1x7x20+lb DB, 2x6x20+lb DB
Low Incline DB Press: 1x8x15+lb DBs, 2x7x15+lb DB
Weighted crunches on ball: 3x12x25+lb DB

Then
20 min on the treadmill at 3.0mph incline 1.5incline 1.00 miles

Then
The Get Bent stretching-2 cycles

**Bold=more then last time

Cardio on the treadmill
Time/Speed/Incline
Start/2.8/1.5
1 / 2.8 / 1.5
2 / 2.8 / 1.5
3 / 2.8 / 1.5
4 / 2.8 / 1.5
5 / 2.8 / 1.5
6 / 2.8 / 2.0
7 / 2.8 / 2.0
8 / 2.8 / 2.0
9 / 2.8 / 2.0
10 / 2.8 / 2.0
11 / 2.8 / 3.0
12 / 2.8 / 3.0
13 / 2.8 / 3.0
14 / 2.8 / 3.0
15 / 2.8 / 3.0
16 / 2.8 / 1.5
17 / 2.8 / 4.0
18 / 2.8 / 4.0
19 / 2.8 / 4.0
20 / 2.8 / 1.5
21 / 2.8 / 5.0
22 / 2.8 / 5.0
23 / 2.8 / 5.0
24 / 2.8 / 5.0
25 / 2.8 / 1.5
26 / 2.8 / 6.0
27 / 2.8 / 6.0
28 / 2.8 / 6.0
29 / 2.8 / 6.0
30 / 2.8 / 1.5
31 / 2.8 / 7.0
32 / 2.8 / 7.0
33 / 2.8 / 7.0
34 / 2.8 / 7.0
35 / 2.8 / 1.5
36 / 2.8 / 8.0
37 / 2.8 / 8.0
38 / 2.8 / 8.0
39 / 2.8 / 8.0
40 / 2.8 / 1.5
41 / 2.8 / 9.0
42 / 2.8 / 9.0
43 / 2.8 / 9.0
44 / 2.8 / 9.0
45 / 2.8 / 1.5
46 / 2.8 / 1.5
47 / 2.8 / 1.5
48 / 2.8 / 1.5
49 / 2.8 / 1.5
50 Stopped

2.32 miles 341cal 127avg HR

11/02/08-Rest
11/03/08-sick
11/04/08-Rest
11/05/08-Rest still a little sick
11/06/08-Rest
11/07/08-
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x5x35lb-barbell
RDL: 3x7x49lb-barbell
Neg chins: 3x3(assisted)
Arnold Presses: 1x6x15lb DBs, 2x5x15lb DBs
One Arm DB Rows: 1x7x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB
Low Incline DB Press: 1x7x15+lb DB, 2x6x15+lb DB
Weighted crunches on ball: 3x12x25+lb DB

Then
20 min on the treadmill at 2.8-3.0mph incline 1.5incline .83 miles

Cardio on the treadmill
Time/Speed/Incline
Start/2.7/1.5
1 / 2.7 / 1.5
2 / 2.8 / 1.5
3 / 2.8 / 1.5
4 / 2.8 / 1.5
5 / 2.8 / 1.5
6 / 2.8 / 2.0
7 / 2.8 / 2.0
8 / 2.8 / 2.0
9 / 2.8 / 2.0
10 / 2.8 / 1.5
11 / 2.8 / 3.0
12 / 2.8 / 3.0
13 / 2.8 / 3.0
14 / 2.8 / 3.0
15 / 2.8 / 1.5
16 / 2.8 / 4.0
17 / 2.8 / 4.0
18 / 2.8 / 4.0
19 / 2.8 / 4.0
20 / 2.8 / 1.5
21 / 2.8 / 5.0
22 / 2.8 / 5.0
23 / 2.8 / 5.0
24 / 2.8 / 5.0
25 / 2.8 / 1.5
26 / 2.8 / 6.0
27 / 2.8 / 6.0
28 / 2.8 / 6.0
29 / 2.8 / 6.0
30 / 2.8 / 1.5
31 / 2.8 / 7.0
32 / 2.8 / 7.0
33 / 2.8 / 7.0
34 / 2.8 / 7.0
35 / 2.8 / 1.5
36 / 2.8 / 8.0
37 / 2.8 / 8.0
38 / 2.8 / 8.0
39 / 2.8 / 8.0
40 / 2.8 / 1.5
41 / 2.8 / 9.0
42 / 2.8 / 9.0
43 / 2.8 / 9.0
44 / 2.8 / 9.0
45 / 2.6 / 1.5
46 / 2.6 / 1.5
47 / 2.6 / 1.5
48 / 2.6 / 1.5
49 / 2.6 / 1.5
50 Stopped
Get Bend stretching- 1 cycle

11/09/08-Rest
11/10/08-I didn't get a change to workout - too busy.
11/11/08

Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x7x35lb-barbell
RDL: 3x8x49lb-barbell
Neg chins: 1x4(assisted)
The phone rang and I answered it. I never was able to get back to the workout.

11/12/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x5x37.4lb-barbell
RDL: 3x8x55lb-barbell
Neg chins: 1x5, 2x4
Arnold Presses: 1x7x15lb DBs, 2x6x15lb DBs
One Arm DB Rows: 1x8x20+lb DB, 2x7x20+lb DB
Low Incline DB Press: 3x8x15+lb DB
Weighted crunches on ball: 3x15x25+lb DB

Then
20 min on the treadmill at 2.8-3.0mph incline 1.5incline .83 miles

Then
1 cycle of stretching

11/13/08-Rest

11/14/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x6x37.4lb-barbell
RDL: 3x8x55lb-barbell
Neg chins: 3x5
Arnold Presses: 1x8x15lb DBs, 1x7x15lb DBs, 1x6x15lb DBs
One Arm DB Rows: 2x8x20+lb DB, 1x7x20+lb DB
Low Incline DB Press: 3x5x20+lb DB
Weighted crunches on ball: 1x12x25+lb DB, 2x12x(2)20lb plates-using the dumbbell was bruising my chest.

Then
20 min on the treadmill at 3.0-3.2mph incline 1.5incline 1.05 miles

Then
1 cycle of stretching

I have been busy and haven't worked out since 11/14/08

11/24/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 1x8x37.4lb, 2x6x37.4lb-barbell
RDL: 3x8x57.4lb-barbell
Neg chins: 1x5, 2x4
Arnold Presses: 1x7x15lb DBs, 2x6x15lb DBs
One Arm DB Rows: 2x8x20+lb DB, 1x7x20+lb DB
Low Incline DB Press: 3x5x20+lb DB
Weighted crunches on ball: 1x15x(2)10lb plates, 1x12x(2)10lb plates, 1x10x(2)10lb plates

Then
9:30 min on the treadmill at 3.0-3.3mph incline 1.5incline 0.50 miles

11/25/08 - Rest

11/26/08
Warm-up: 5 min on the treadmill 2.8-3.2mph incline 1.5

Front Squats: 3x8x37.4lb
RDL: 1x8x62.4lb-barbell, 1x7x62.4lb-barbell, 1x8x62.4lb-barbell
Neg chins: 3x5
Arnold Presses: 1x8x15lb DBs, 1x7x15lb DBs, 1x6x15lb DBs
One Arm DB Rows: 2x8x20+lb DB, 1x7x20+lb DB
Low Incline DB Press: 1x6x20+lb DB, 1x5x20+lb DB, 1x3x20+lb DB(I just couldn't move them)
Weighted crunches on ball: 1x20x(2)10lb plates, 1x15x(2)10lb plates, 1x10x(2)10lb plates

Then
20:00 min on the treadmill at 3.0-3.3mph incline 1.5incline 1.04 miles