OK ...

On 11/5 : Chest and Back

Incline Press - warm up with 90 lbs, 6 reps ~ 180 lbs., 5 reps ~ 240 lbs, 4 reps ~ 260 lbs, 3 reps ~ 270 lbs.

Assisted Pullups - 6 reps ~ 100, 5 reps ~ 100, 4 reps ~ 90, 3 reps ~ 80

Seated Rows - 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 170

Decline Bench Press - taken by some guy who hogged the machine and read a magazine between sets. No manners, I tell ya.

Weighted Back Extensions - 3 sets of 10 reps holding 10 lbs.


On 11/6: AM cardio

15 mins bike, 5 mins elliptcial.


On 11/7: Rest Day


On 11/8: Shoulders and Arms

Shoulder Press: warm up with 50 lbs, 6 reps ~ 100, 5 reps ~ 120, 4 reps ~ 150, 3 reps ~ 190

Upright Row; 6 reps ~ 100, 5 reps ~ 110, 4 reps ~ 120, 3 reps ~ 140

Dips: 6 reps ~ 100, 5 reps ~ 90 (left shoulder acted up, so I stopped there)

Hammer Curls: 6 reps ~ 30, 5 reps ~ 35, 4 reps ~ 40, 3 reps ~ 45

Triceps Pressdowns: 6 reps ~ 70, 5 reps ~ 80, 4 reps ~ 90, 3 reps ~ 100


On 11/9: BIG DAY!!

Today we have 3 workouts to do ... speed work in the AM, drills in the afternoon, and a leg workout tonight.

Already did the speed work on the track. No fun at all. Did 3 sets of 400 meter sprints, taking a good rest between sets.

My times were:

Lap 1 - 1:24 (one minute, 24 seconds) -- 3 minute rest

Lap 2 - 1:26.5 -- 3 minute rest

Lap 3 - 1:34

Stretched out, then headed home to eat breakfast .... mmmmmm ...