Monday, December 10, 2007
Matrix2Pyro's Log 12/10/2007
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STRENGTH EXERCISES
----------------------
Crunches
Wt:0 Reps:15 Rest:0 sec
Reverse Crunches
Wt:0 Reps:15 Rest:0 sec
Side-Ups
Wt:0 Reps:10 Rest:0 sec
Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec
Squats
Wt:175 Reps:12 Rest:30 sec
Barbell Bench Press
Wt:155 Reps:10 Rest:30 sec
Wide-Grip Front Pulldowns
Wt:95 Reps:10 Rest:30 sec
Seated Barbell Front Press
Wt:75 Reps:10 Rest:30 sec
Barbell Upright Rows
Wt:65 Reps:10 Rest:30 sec
Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec
Leg Extensions
Wt:100 Reps:10 Rest:30 sec
Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec
Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec
Squats
Wt:175 Reps:12 Rest:30 sec
Barbell Bench Press
Wt:155 Reps:10 Rest:30 sec
Wide-Grip Front Pulldowns
Wt:90 Reps:10 Rest:30 sec
Seated Barbell Front Press
Wt:75 Reps:10 Rest:30 sec
Barbell Upright Rows
Wt:65 Reps:10 Rest:30 sec
Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec
Leg Extensions
Wt:100 Reps:10 Rest:30 sec
Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec
Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec
----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min
Saturday, December 8, 2007
Matrix2Pyro's Log 12/08/2007
----------------------
STRENGTH EXERCISES
----------------------
Squats
Wt:145 Reps:15 Rest:30 sec
Barbell Bench Press
Wt:140 Reps:15 Rest:30 sec
Wide-Grip Front Pulldowns
Wt:90 Reps:15 Rest:30 sec
Dumbbell Lunges
Wt:30 Reps:12 Rest:30 sec
Smith Machine Front Press
Wt:75 Reps:10 Rest:30 sec
Barbell Upright Rows
Wt:55 Reps:15 Rest:30 sec
Cable Pushdowns
Wt:55 Reps:15 Rest:30 sec
Leg Extensions
Wt:80 Reps:15 Rest:30 sec
Standing Barbell Curls
Wt:60 Reps:12 Rest:30 sec
Lying Leg Curls
Wt:60 Reps:15 Rest:120 sec
Dumbbell Squats
Wt:45 Reps:13 Rest:30 sec
Dumbbell Bench Press
Wt:45 Reps:15 Rest:30 sec
Bent-Over Barbell Rows
Wt:50 Reps:15 Rest:30 sec
Dumbbell Lunges
Wt:30 Reps:9 Rest:30 sec
Seated Dumbbell Press
Wt:30 Reps:15 Rest:30 sec
Dumbbell Upright Rows
Wt:20 Reps:15 Rest:30 sec
One-Arm Dumbbell Kickbacks
Wt:20 Reps:15 Rest:30 sec
Leg Extensions
Wt:80 Reps:15 Rest:30 sec
Standing Alternate Dumbbell Curls
Wt:25 Reps:15 Rest:30 sec
Lying Leg Curls
Wt:60 Reps:15 Rest:120 sec
----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min
Tuesday, December 4, 2007
Matrix2Pyro's Workout 12/04/07
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STRENGTH EXERCISES
----------------------
V Sit-Ups
Wt:0 Reps:15 Rest:0 sec
Reverse Crunches
Wt:0 Reps:15 Rest:0 sec
Jackknifes
Wt:0 Reps:10 Rest:0 sec
Hyper Extensions Level II
Wt:0 Reps:10 Rest:0 sec
Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec
Dumbbell Squats
Wt:55 Reps:12 Rest:30 sec
Dumbbell Bench Press
Wt:50 Reps:10 Rest:30 sec
Bent-Over Barbell Rows
Wt:60 Reps:10 Rest:30 sec
Seated Dumbbell Press
Wt:35 Reps:10 Rest:30 sec
Dumbbell Upright Rows
Wt:25 Reps:10 Rest:30 sec
One-Arm Dumbbell Kickbacks
Wt:20 Reps:10 Rest:30 sec
Leg Extensions
Wt:90 Reps:10 Rest:30 sec
Standing Alternate Dumbbell Curls
Wt:30 Reps:10 Rest:30 sec
Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec
Dumbbell Squats
Wt:50 Reps:10 Rest:30 sec
Dumbbell Bench Press
Wt:45 Reps:10 Rest:30 sec
Bent-Over Barbell Rows
Wt:60 Reps:10 Rest:30 sec
Seated Dumbbell Press
Wt:35 Reps:10 Rest:30 sec
Dumbbell Upright Rows
Wt:25 Reps:10 Rest:30 sec
One-Arm Dumbbell Kickbacks
Wt:20 Reps:10 Rest:30 sec
Leg Extensions
Wt:90 Reps:10 Rest:30 sec
Standing Alternate Dumbbell Curls
Wt:30 Reps:8 Rest:30 sec
Lying Leg Curls
Wt:60 Reps:10 Rest:120 sec
----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min
Treadmill Running
Distance:0.72 Time:13 min
Sunday, December 2, 2007
Milan's Log 12/2
----------------------
STRENGTH EXERCISES
----------------------
Crunch Twists
Wt:0 Reps:15 Rest:0 sec
Knee to Chest Crunches
Wt:0 Reps:15 Rest:0 sec
Side-Ups
Wt:0 Reps:10 Rest:0 sec
Hyper Extensions Level I
Wt:0 Reps:15 Rest:60 sec
Squats
Wt:145 Reps:12 Rest:30 sec
Barbell Bench Press
Wt:140 Reps:10 Rest:30 sec
Wide-Grip Front Pulldowns
Wt:90 Reps:10 Rest:30 sec
Seated Dumbbell Press
Wt:40 Reps:10 Rest:30 sec
Barbell Upright Rows
Wt:60 Reps:10 Rest:30 sec
Cable Pushdowns
Wt:60 Reps:10 Rest:30 sec
Leg Extensions
Wt:90 Reps:10 Rest:30 sec
Standing EZ Bar Curls
Wt:65 Reps:9 Rest:30 sec
Lying Leg Curls
Wt:70 Reps:10 Rest:120 sec
Squats
Wt:145 Reps:12 Rest:30 sec
Barbell Bench Press
Wt:140 Reps:10 Rest:30 sec
Wide-Grip Front Pulldowns
Wt:85 Reps:10 Rest:30 sec
Seated Barbell Front Press
Wt:70 Reps:10 Rest:30 sec
Barbell Upright Rows
Wt:60 Reps:10 Rest:30 sec
Cable Pushdowns
Wt:55 Reps:10 Rest:30 sec
Leg Extensions
Wt:90 Reps:10 Rest:30 sec
Standing Barbell Curls
Wt:60 Reps:10 Rest:30 sec
Lying Leg Curls
Wt:65 Reps:10 Rest:120 sec
Wednesday, November 28, 2007
Matrix2Pyro's Workout 11/28/07
----------------------
STRENGTH EXERCISES
----------------------
Angled Leg Press
Wt:170 Reps:15 Rest:60 sec
Machine Chest Press
Wt:90 Reps:15 Rest:60 sec
Lying Leg Curls
Wt:40 Reps:15 Rest:60 sec
Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec
Leg Extensions
Wt:50 Reps:15 Rest:60 sec
Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec
One-Leg Dumbbell Calf Raises
Wt:25 Reps:15 Rest:60 sec
Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec
Crunches
Wt:0 Reps:15 Rest:30 sec
Seated Hammer Curls
Wt:15 Reps:15 Rest:60 sec
Hyper Extensions Level II
Wt:0 Reps:18 Rest:60 sec
Rope Extensions
Wt:30 Reps:15 Rest:60 sec
Angled Leg Press
Wt:220 Reps:15 Rest:60 sec
Machine Chest Press
Wt:110 Reps:15 Rest:60 sec
Lying Leg Curls
Wt:50 Reps:15 Rest:60 sec
Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec
Leg Extensions
Wt:70 Reps:15 Rest:60 sec
Lateral Dumbbell Raises
Wt:12 Reps:15 Rest:60 sec
One-Leg Dumbbell Calf Raises
Wt:35 Reps:15 Rest:60 sec
Machine Seated Rows
Wt:68 Reps:15 Rest:60 sec
Crunches
Wt:0 Reps:15 Rest:30 sec
Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec
Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec
Rope Extensions
Wt:45 Reps:15 Rest:60 sec
Monday, November 19, 2007
Matrix2Pyro's Workout 11/19/07
----------------------
STRENGTH EXERCISES
----------------------
Angled Leg Press
Wt:150 Reps:15 Rest:60 sec
Machine Chest Press
Wt:80 Reps:15 Rest:60 sec
Lying Leg Curls
Wt:35 Reps:15 Rest:60 sec
Close-Grip Pulldowns
Wt:50 Reps:15 Rest:60 sec
Leg Extensions
Wt:50 Reps:15 Rest:60 sec
Lateral Dumbbell Raises
Wt:8 Reps:15 Rest:60 sec
One-Leg Dumbbell Calf Raises
Wt:20 Reps:15 Rest:60 sec
Machine Seated Rows
Wt:40 Reps:15 Rest:60 sec
Crunches
Wt:0 Reps:15 Rest:60 sec
Seated Hammer Curls
Wt:12 Reps:15 Rest:60 sec
Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec
Rope Extensions
Wt:25 Reps:15 Rest:180 sec
Angled Leg Press
Wt:190 Reps:15 Rest:60 sec
Machine Chest Press
Wt:100 Reps:15 Rest:60 sec
Lying Leg Curls
Wt:45 Reps:15 Rest:60 sec
Close-Grip Pulldowns
Wt:70 Reps:15 Rest:60 sec
Leg Extensions
Wt:60 Reps:15 Rest:60 sec
Lateral Dumbbell Raises
Wt:10 Reps:15 Rest:60 sec
One-Leg Dumbbell Calf Raises
Wt:30 Reps:15 Rest:60 sec
Machine Seated Rows
Wt:58 Reps:15 Rest:60 sec
Crunches
Wt:0 Reps:15 Rest:60 sec
Seated Hammer Curls
Wt:20 Reps:15 Rest:60 sec
Hyper Extensions Level II
Wt:0 Reps:15 Rest:60 sec
Rope Extensions
Wt:40 Reps:15 Rest:180 sec
----------------------
CARDIO EXERCISES
----------------------
Pre-Lift Cardio Warm Up
Distance:0 Time:5 min
Elliptical Trainer
Distance:0 Time:10 min
Thursday, November 8, 2007
Milan's Log 11/08
Lower Body
Quads - Hack Squat
Set 1 - 12 Reps - 325 Lbs
Set 2 - 10 Reps - 325 Lbs
Set 3 - 4 Reps - 325 Lbs
Set 4 - 6 Reps - 325 Lbs
Set 5 - 12 Reps - 235 Lbs
High Point - Leg Extensions
Set 1 - 12 Reps - 90 Lbs
Hamstrings - DB Lunges
Set 1 - 12 Reps - 22.5 Lbs
Set 2 - 10 Reps - 25 Lbs
Set 3 - 8 Reps - 30 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - BWT Lbs
High Point - Lying Leg Curls
Set 1 - 12 Reps - 75 Lbs
Calves - Calf Extensions
Set 1 - 12 Reps - 110 Lbs
Set 2 - 10 Reps - 130 Lbs
Set 3 - 8 Reps - 150 Lbs
Set 4 - 6 Reps - 150 Lbs
Set 5 - 12 Reps - 135 Lbs
Abs - Hanging Leg Raises
Set 1 - 12 Reps
Set 2 - 10 Reps
Wednesday, November 7, 2007
Milan's Log 11/07
15mins Treadmill - Walk 5, Run 2, Walk 5, Run 1
15mins Stationery Bike - Varied level 7
Tuesday, November 6, 2007
Milan's Log 11/06
Upper Body
Chest - BB Incline Press
Set 1 - 12 Reps - 115 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 4 Reps - 135 Lbs
Set 4 - 6 Reps - 135 Lbs
Set 5 - 8 Reps - 105 Lbs
High Point - Cable Crossovers
Set 1 - 12 Reps - 20 Lbs
Shoulders - Wide Grip Pulldown
Set 1 - 12 Reps - 70 Lbs
Set 2 - 10 Reps - 125 Lbs
Set 3 - 8 Reps - 85 Lbs
Set 4 - 6 Reps - 100 Lbs
Set 5 - 12 Reps - 70 Lbs
High Point - Seated Cable Row
Set 1 - 12 Reps - 70 Lbs
Back - Upright DB Rows
Set 1 - 12 Reps - 20 Lbs
Set 2 - 10 Reps - 22.5 Lbs
Set 3 - 8 Reps - 25 Lbs
Set 4 - 6 Reps - 30 Lbs
Set 5 - 12 Reps - 20 Lbs
High Point - Front DB Raises
Set 1 - 12 Reps - 10 Lbs
Triceps - Tricep Pushdows
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 45 Lbs
Set 4 - 6 Reps - 50 Lbs
Set 5 - 12 Reps - 30 Lbs
High Point - Tricep Kickbacks
Set 1 - 12 Reps - 10 Lbs
Biceps - Cable Curls
Set 1 - 12 Reps - 30 Lbs
Set 2 - 10 Reps - 35 Lbs
Set 3 - 8 Reps - 40 Lbs
Monday, October 29, 2007
Wednesday, October 24, 2007
Milan's Workout Log 10/24
Prisoner Squats - BWT - 12 Reps
Pushups - BWT - 8 Reps
Swissball Leg Curls - BWT - 8 Reps
Lower Body Workout
Leg press
Set 1 - 12 Reps - 260lbs
Set 2 - 10 Reps - 310lbs
Set 3 - 8 Reps - 330lbs
Set 4 - 6 Reps - 350lbs
High Point
Set 5 - 12 Reps - 260lbs
Leg Extensions - 12 Reps - 75lbs
Straight-Leg Dumbbell Deadlifts
Set 1 - 12 Reps - 45lbs
Set 2 - 10 Reps - 50lbs
Set 3 - 8 Reps - 55lbs
Set 4 - 6 Reps - 60lbs
Seated Calf Extensions
Set 1 - 12 Reps - 110lbs
Set 2 - 10 Reps - 130lbs
Set 3 - 8 Reps - 150lbs
Set 4 - 6 Reps - 170lbs
Crunches - 15 Reps
Oblique Crunches - 15 Reps each side
V-Crunches - 15 Reps
Monday, September 10, 2007
Sunday, September 9, 2007
Monday, August 6, 2007
Milan's Log 07/06
RPE - Time - Level
- 3.5 - 5 - L1
- 5.0 - 5 - L3
- 6.5 - 3 - L6-L4
- 5.0 - 3 - L3
- 7.0 - 3 - L7-L5
- 5.0 - 5 - L3
- 3.5 - 5 - L1
Monday, June 18, 2007
Milan's Cardio Log 06/18
100 reps - Jump Rope
25 - Left Jab
25 - Right Cross
25 - Left Hook
25 - Right Hook
25 - Left Uppercut
25 - Right Uppercut
16 - 4-Punch Combinations
4 - Rounds (2min)
4 - Jump rope ( 30 Seconds)
Saturday, June 16, 2007
Milan's Log 06/16
HGM Phase 3: Intermediate/Advanced Workout B
Wide-grip bench press
Set 1 185lbs x 5 reps
Set 2 185lbs x 5 reps
Set 3 185lbs x 5 reps
Set 4 185lbs x 5 reps
Set 5 185lbs x 5 reps
Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps
Close-grip incline barbell press
Set 1 165lbs x 5 reps
Set 2 165lbs x 5 reps
Set 3 155lbs x 5 reps
Set 4 155lbs x 5 reps
Set 5 155lbs x 5 reps
Hanging Knee Raises
Set 1 BWT x 20 reps
Set 2 BWT x 10 reps
Set 3 BWT x 10 reps
Thursday, June 14, 2007
Milan's Cardio Log 06/14
RPE - Time - Level
3.5 5 3
5 4 5
7 2 5-9
5 4 5
7 2 5-9
5 4 5
3.5 5 3
Tuesday, June 12, 2007
Milan's Log 06/12
Barbell overhead squat
Set 1 - 125lbs x 5 reps
Set 2 - 125lbs x 5 reps
Set 3 - 125lbs x 5 reps
Set 4 - 125lbs x 5 reps
Set 5 - 125lbs x 5 reps
Dumbbell front squat
Set 1 - 55lbs x 5 reps
Set 2 - 55lbs x 5 reps
Set 3 - 55lbs x 5 reps
Set 4 - 55lbs x 5 reps
Set 5 - 55lbs x 5 reps
Cable Crunch
Set 1 - 100lbs x 10 reps
Set 2 - 150lbs x 10 reps
Set 3 - 150lbs x 10 reps
Set 4 - 150lbs x 10 reps
Set 5 - 150 lbs x 10 reps
Single Leg Calf Raise
Set 1 - 90lbs x 5 reps
Set 2 - 90lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps
Friday, June 1, 2007
Milan's Log 06/01
HGM Phase 3: Intermediate/Advanced Workout B
Wide-grip bench press
Set 1 170lbs x 5 reps
Set 2 170lbs x 5 reps
Set 3 170lbs x 5 reps
Set 4 170lbs x 5 reps
Set 5 170lbs x 5 reps
Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps
Close-grip incline barbell press
Set 1 155lbs x 5 reps
Set 2 145lbs x 5 reps
Set 3 145lbs x 5 reps
Set 4 145lbs x 5 reps
Set 5 145lbs x 5 reps
Weighted Situp
Set 1 35lbs x 5 reps
Set 2 35lbs x 5 reps
Set 3 35lbs x 5 reps
Set 4 35lbs x 5 reps
Set 5 35lbs x 5 reps
Wednesday, May 30, 2007
Milan's Log 05/30
HGM Phase 3: Intermediate Workout A
Barbell power clean and push press
Set 1 105lbs x 5
Set 2 105lbs x 5
Set 3 105lbs x 5
Set 4 105lbs x 5
Set 5 105lbs x 5
Snatch-grip deadlift Barbell
Set 1 185lbs x 5
Set 2 165lbs x 5
Set 3 165lbs x 5
Set 4 165lbs x 5
Set 5 165lbs x 5
Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 BWT x 5
Low-to-high reverse woodchopper
Set 1 75lbs x 5
Set 2 75lbs x 5
Set 3 75lbs x 5
Set 4 75lbs x 5
Set 5 75lbs x 5
Tuesday, May 29, 2007
Workout log 5/25
EXERCISE
Barbell overhead squat
Set 1 185lbs x 5
Set 2 185lbs x 5
Set 3 185lbs x 5
Set 4 185lbs x 5
Set 5 185lbs x 5
Dumbbell front squat
Set 1 100lbs (50x2) 5 reps
Set 2 100lbs (50x2) 5 reps
Set 3 100lbs (50x2) 5 reps
Set 4 100lbs (50x2) 5 reps
Set 5 100lbs (50x2) 5 reps
Negative Leg curl
Set 1 110lbs 5 reps
Set 2 110lbs 5 reps
Set 3 110lbs 5 reps
Set 4 110lbs 5 reps
Set 5 110lbs 5 reps
Single-leg dumbbell calf raise
Set 1 150lbs (75lbs x 2) 5 reps
Set 2 150lbs (75lbs x 2) 5 reps
Set 3 130lbs (65lbs x 2) 5 reps
Set 4 130lbs (65lbs x 2) 5 reps
Set 5 130lbs (65lbs x 2) 5 reps
Saturday, May 26, 2007
Milan's Log 05/26
Barbell overhead squat
Set 1 - 115lbs x 5 reps
Set 2 - 115lbs x 5 reps
Set 3 - 115lbs x 5 reps
Set 4 - 95lbs x 5 reps
Set 5 - 95lbs x 5 reps
Dumbbell front squat
Set 1 - 50lbs x 5 reps
Set 2 - 50lbs x 5 reps
Set 3 - 50lbs x 5 reps
Set 4 - 50lbs x 5 reps
Set 5 - 50lbs x 5 reps
Negative Leg curl
Set 1 - 90lbs x 5 reps
Set 2 - 90lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps
Single-leg Calf Extension
Set 1 - 70lbs x 5 reps
Set 2 - 80lbs x 5 reps
Set 3 - 90lbs x 5 reps
Set 4 - 90lbs x 5 reps
Set 5 - 90lbs x 5 reps
Friday, May 25, 2007
Milan's Log 05/25
HGM Phase 3: Intermediate/Advanced Workout B
Close-grip incline barbell press
Set 1 145lbs x 5 reps
Set 2 155lbs x 5 reps
Set 3 155lbs x 5 reps
Set 4 155lbs x 5 reps
Set 5 155lbs x 5 reps
Single-arm dumbbell row
Set 1 70lbs x 5 reps
Set 2 70lbs x 5 reps
Set 3 70lbs x 5 reps
Set 4 70lbs x 5 reps
Set 5 70lbs x 5 reps
Wide-grip bench press
Set 1 175lbs x 5 reps
Set 2 165lbs x 5 reps
Set 3 165lbs x 5 reps
Set 4 165lbs x 5 reps
Set 5 165lbs x 5 reps
Hammer-strength MTS Crunch
Set 1 110lbs x 5 reps
Set 2 110lbs x 5 reps
Set 3 110lbs x 5 reps
Set 4 110lbs x 5 reps
Set 5 110lbs x 5 reps
Wednesday, May 23, 2007
Workout log 5/23 (C)
Set 1 225lbs 15
Set 2 240lbs 12
Set 3 240lbs 12
Standing Calf (Machine)
Set 1 195lbs 30 (10 x three positions)
Set 2 195lbs 30 (10 x three positions)
Set 3 195lbs 30 (10 x three positions)
-Ran 3.31 Miles 30'00 Minutes (Treadmill Random) 15.62 for the week
Milan's Log 05/23
HGM Phase 3: Intermediate Workout A
Barbell power clean and push press
Set 1 95lbs x 5
Set 2 115lbs x 5
Set 3 115lbs x 5
Set 4 115lbs x 5
Set 5 115lbs x 5
Snatch-grip deadlift Barbell
Set 1 135lbs x 5
Set 2 185lbs x 5
Set 3 185lbs x 5
Set 4 185lbs x 5
Set 5 185lbs x 5
Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 BWT x 4
Low-to-high reverse woodchopper
Set 1 70lbs x 5
Set 2 80lbs x 5
Set 3 75lbs x 5
Set 4 75lbs x 5
Set 5 75lbs x 5
Workout log 5/23 (B)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
-Ran 3.34 Miles 30'01 Minutes (Treadmill Random)
Workout log 5/23 (A)
EXERCISE
Close-grip incline barbell press
Set 1 115lbs 5 Reps
Set 2 115lbs 5 Reps
Set 3 115lbs 5 Reps
Set 4 105lbs 5 Reps
Set 5 105lbs 5 Reps
Single-arm dumbbell row
Set 1 75lbs 5 Reps per arm
Set 2 75lbs 5 Reps per arm
Set 3 75lbs 5 Reps per arm
Set 4 75lbs 5 Reps per arm
Set 5 75lbs 5 Reps per arm
Wide-grip bench press
Set 1 165lbs 5 reps
Set 2 165lbs 5 reps
Set 3 165lbs 5 reps (really need spotter, got stuck on chest)
Set 4 145lbs 5 reps
Set 5 145lbs 5 reps
Weighted Situp
Set 1 25lbs 5 reps
Set 2 25lbs 5 reps
Set 3 25lbs 5 reps
Set 4 25lbs 5 reps
Set 5 25lbs 5 reps
Tuesday, May 22, 2007
Workout log 5/22 (A)
160 with 12lbs Medicine Ball
Seated Twist
40 with 12lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Crunch (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
Crunch
16 Sets of 40 (640)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20
-Ran 1.48 Miles 13'05 Minutes (Treadmill Random)
Monday, May 21, 2007
Workout log 5/21 (B)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
-Ran 2.58 Miles 23'03 Minutes (Treadmill Random)
Workout log 5/21 (A)
EXERCISE
Barbell power clean and push press
Set 1 115lbs 5 reps
Set 2 115lbs 5 reps
Set 3 95lbs 5 reps
Set 4 95lbs 5 reps
Set 5 95lbs 5 reps
Snatch-grip deadlift
Set 1 195lbs 5 reps
Set 2 195lbs 5 reps
Set 3 195lbs 5 reps
Set 4 195lbs 5 reps
Set 5 195lbs 5 reps
Wide-grip pullup
Set 1 Body 5 Reps
Set 2 Body 5 Reps
Set 3 Body 5 Reps
Set 4 Body 5 Reps
Set 5 Body 5 Reps
Low-to-high reverse woodchopper
Set 1 80lbs 5 reps
Set 2 80lbs 5 reps
Set 3 80lbs 5 reps
Set 4 80lbs 5 reps
Set 5 80lbs 5 reps
-Ran 2.16 Miles 20'02 Minutes (Treadmill Random)
Sunday, May 20, 2007
Workout log 5/18
EXERCISE
Barbell overhead squat
Set 1 135lbs 7 reps
Set 2 185lbs 5 reps
Set 3 185lbs 5 reps
Set 4 185lbs 5 reps
Set 5 185lbs 5 reps
Dumbbell front squat
Set 1 100lbs (50x2) 5 reps
Set 2 100lbs (50x2) 5 reps
Set 3 100lbs (50x2) 5 reps
Set 4 100lbs (50x2) 5 reps
Set 5 100lbs (50x2) 5 reps
Negative Leg curl
Set 1 90lbs 5 reps
Set 2 90lbs 5 reps
Set 3 90lbs 5 reps
Set 4 90lbs 5 reps
Set 5 90lbs 5 reps
Single-leg dumbbell calf raise
Set 1 90lbs (45lbs x 2) 5 reps
Set 2 100lbs (50lbs x 2) 5 reps
Set 3 100lbs (50lbs x 2) 5 reps
Set 4 100lbs (50lbs x 2) 5 reps
Set 5 150lbs (75lbs x 2) 5 reps
Workout log 5/17
160 with 12lbs Medicine Ball
Seated Twist
40 with 12lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Crunch
12 Sets of 40 (480)
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
SPARQ Medicine Ball Push Ups
10
Basketball
Saturday, May 19, 2007
Milan's Log 05/19
Barbell overhead squat
Set 1 - 115lbs x 5 reps
Set 2 - 95lbs x 5 reps
Set 3 - 95lbs x 5 reps
Set 4 - 95lbs x 5 reps
Set 5 - 95lbs x 5 reps
Dumbbell front squat
Set 1 - 45lbs x 5 reps
Set 2 - 50lbs x 5 reps
Set 3 - 50lbs x 5 reps
Set 4 - 50lbs x 5 reps
Set 5 - 50lbs x 5 reps
Negative Leg curl
Set 1 - 95lbs x 5 reps
Set 2 - 110lbs x 5 reps
Set 3 - 110lbs x 5 reps
Set 4 - 110lbs x 5 reps
Set 5 - 110lbs x 5 reps
Single-leg dumbbell calf raise
Set 1 - 50lbs x 5 reps
Set 2 - 60lbs x 5 reps
Set 3 - 60lbs x 5 reps
Set 4 - 60lbs x 5 reps
Set 5 - 60lbs x 5 reps
Nike Walk to Run Beginner
(Walk 5min, Run 1 min) x 2. Walk 5 mins.
Thursday, May 17, 2007
Milan's Log 05/17
HGM Phase 3: Intermediate/Advanced Workout B
Close-grip incline barbell press
Set 1 135lbs x 5 reps
Set 2 145lbs x 5 reps
Set 3 145lbs x 5 reps
Set 4 145lbs x 5 reps
Set 5 145lbs x 5 reps
Single-arm dumbbell row
Set 1 65lbs x 5 reps
Set 2 65lbs x 5 reps
Set 3 65lbs x 5 reps
Set 4 65lbs x 5 reps
Set 5 65lbs x 5 reps
Wide-grip bench press
Set 1 155lbs x 5 reps
Set 2 175lbs x 5 reps
Set 3 175lbs x 5 reps
Set 4 175lbs x 5 reps
Set 5 175lbs x 5 reps
Bar rollout
Set 1 20lbs x 5 reps
Weighted Crunch
Set 1 70lbs x 5 reps
Set 2 100lbs x 5 reps
Set 3 150lbs x 5 reps
Set 4 150lbs x 5 reps
Set 5 150lbs x 5 reps
Nike Walk to Run: Beginner
(Walk 5 min, Run 1 min) x2. Walk 5 min - Total distance 0.8 miles.
Noticed some discomfort in the top tendon of the left foot.
Wednesday, May 16, 2007
Workout log 5/16 (A)
EXERCISE
Close-grip incline barbell press
Set 1 115lbs 5 reps
Set 2 105lbs 5 reps
Set 3 105lbs 5 reps
Set 4 105lbs 5 reps
Set 5 105lbs 5 reps
Single-arm dumbbell row
Set 1 70lbs 5/5 reps
Set 2 70lbs 5/5 reps
Set 3 70lbs 5/5 reps
Set 4 70lbs 5/5 reps
Set 5 70lbs 5/5 reps
Wide-grip bench press
Set 1 105lbs 5 reps
Set 2 115lbs 5 reps
Set 3 135lbs 5 reps
Set 4 155lbs 5 reps
Set 5 155lbs 5 reps
Bar rollout
Set 1 20lbs 5 reps
Set 2 20lbs 5 reps
Set 3 20lbs 5 reps
Set 4 20lbs 5 reps
Set 5 20lbs 5 reps
Tuesday, May 15, 2007
Workout log 5/15
160 with 12lbs Medicine Ball
Seated Twist
40 with 12lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Crunch
16 Sets of 40 (640)
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20
SPARQ Medicine Ball Push Ups
10
-Ran 1.1 Miles 10'05 Minutes (Treadmill Random)
Milan's Log 05/15
HGM Phase 3: Intermediate Workout A
Barbell power clean and push press
Set 1 85lbs x 5
Set 2 85lbs x 5
Set 3 85lbs x 5
Set 4 85lbs x 5
Set 5 85lbs x 5
Snatch-grip deadlift Barbell
Set 1 135lbs x 5
Set 2 135lbs x 5
Set 3 135lbs x 5
Set 4 135lbs x 5
Set 5 135lbs x 5
Wide-grip pullup
Set 1 BWT x 5
Set 2 BWT x 5
Set 3 BWT x 5
Set 4 BWT x 5
Set 5 Assisted 22lbs x 5
Low-to-high reverse woodchopper
Set 1 70lbs x 5
Set 2 70lbs x 5
Set 3 70lbs x 5
Set 4 70lbs x 5
Set 5 70lbs x 5
Cardio:
30-60 sec intervals x 7
Elliptical low 5 - high 15
Monday, May 14, 2007
Workout log 5/14 (A)
EXERCISE
Barbell power clean and push press Barbell
Set 1 95lbs 5
Set 2 95lbs 5
Set 3 95lbs 5
Set 4 95lbs 5
Set 5 95lbs 5
Snatch-grip deadlift Barbell
Set 1 125lbs 5
Set 2 175lbs 5
Set 3 175lbs 5
Set 4 175lbs 5
Set 5 175lbs 5
Wide-grip pullup
Set 1 Body 5
Set 2 Body 5
Set 3 Body 5
Set 4 Body 5
Set 5 Body 5
Low-to-high reverse woodchopper
Set 1 100/80 5/5
Set 2 80 5/5
Set 3 80 5/5
Set 4 80 5/5
Set 5 80 5/5
Workout log 5/11
Workout Weight Reps
Compound Set 1
Set 1
Hack Squat
415lbs 10
Leg Press
405lbs 10
Set 2
Hack Squat
415lbs 10
Leg Press
405lbs 10
Set 3
Hack Squat
415lbs 10
Leg Press
405lbs 10
Compound Set 2
Set 1
Good Morning
100lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 2
Good Morning
100lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 3
Good Morning
100lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Compound Set 3
Set 1
Standing Calf Raise
65lbs 10
Sit Up
25lbs 10
Set 2
Standing Calf Raise
65lbs 10
Sit Up
25lbs 10
Set 3
Standing Calf Raise
65lbs 10
Sit Up
25lbs 10
Friday, May 11, 2007
Milan's Log 05/11
Workout A: Upper Body
Superset 1
Dumbbell bent-over row
Set 1 - 45lbs x 10
Set 2 - 45lbs x 10
Set 3 - 45lbs x 10
Dumbbell Bench Press
Set 1 - 60lbs x 10
Set 2 - 60lbs x 10
Set 3 - 60lbs x 10
Superset 2
Neutral-grip Pull-ups
Set 1 - Assisted 35lbs x 10
Set 2 - Assisted 35lbs x 8
Set 3 - Assisted 35lbs x 8
Dumbbell shoulder press
Set 1 - 35lbs x 10
Set 2 - 35lbs x 10
Set 3 - 35lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Weighted Sit-ups
Set 1 - 25lbs x 15
Thursday, May 10, 2007
Wednesday, May 9, 2007
Milan's Log 05/09
Workout B: Lower Body
Superset 1
V-Squat
Set 1 - 324lbs x 10
Set 2 - 324lbs x 10
Set 3 - 324lbs x 10
Swis-ball Hip Extension and Leg Curl
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Superset 2
Leg Press
Set 1 - 440lbs x 10
Set 2 - 440lbs x 10
Set 3 - 440lbs x 10
Good Morning
Set 1 - 75lbs x 10
Set 2 - 75lbs x 10
Set 3 - 75lbs x 10
Superset 3
Seated Calf Raise
Set 1 - 150lbs x 10
Set 2 - 150lbs x 10
Set 3 - 150lbs x 10
Decline Situps
Set 1 - 8lbs MedBall x 10
Set 2 - 8lbs MedBall x 10
Set 3 - 8lbs MedBall x 10
Saturday, May 5, 2007
Milan's Log 05/05
Workout A: Upper Body
Superset 1
Dumbbell bent-over row
Set 1 - 45lbs x 10
Set 2 - 50lbs x 10
Set 3 - 55lbs x 10
Dumbbell Bench Press
Set 1 - 60lbs x 10
Set 2 - 70lbs x 8
Set 3 - 60lbs x 8
Superset 2
Neutral-grip Pullup
Set 1 - Assisted 35lbs x 10
Set 2 - Assisted 35lbs x 8
Set 3 - Assisted 35lbs x 8
Dumbbell shoulder press
Set 1 - 35lbs x 10
Set 2 - 35lbs x 10
Set 3 - 40lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Weighted Situps
Set 1 - 25lbs x 15
Set 1 - 8lbs Med Ball x 15
Set 1 - 8lbs Med Ball x 15
Friday, May 4, 2007
Milan's Log 05/04
Workout B: Lower Body
Superset 1
Hack Squat
Set 1 - 304lbs x 10
Set 2 - 324lbs x 10
Set 3 - 324lbs x 10
Swis-ball Hip Extension and Leg Curl
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Superset 2
Leg Press
Set 1 - 440lbs x 10
Set 2 - 440lbs x 10
Set 3 - 440lbs x 10
Good Morning
Set 1 - 75lbs x 10
Set 2 - 75lbs x 10
Set 3 - 75lbs x 10
Superset 3
Seated Calf Raise
Set 1 - 150lbs x 10
Set 2 - 150lbs x 10
Set 3 - 150lbs x 10
Decline Situps
Set 1 - 10lbs DB x 10
Set 2 - 10lbs DB x 10
Set 3 - 6lbs MedBall x 10
Thursday, May 3, 2007
Workout log 5/03 (A)
160 with 12lbs Medicine Ball
Seated Twist
40 with 12lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
Crunch
14 Sets of 40 (560)
Torso Rotation
Set 1 115 20 x Each Side
Set 2 115 20 x Each Side
Set 3 115 20 x Each Side
Ab Bycycles
25
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20
Wednesday, May 2, 2007
Workout log 5/02
Workout Weight Reps
Compound Set 1
Set 1
HS Hack Squat
324lbs 10
Leg Press
284lbs 10
Set 2
HS Hack Squat
414lbs 10
Leg Press
284lbs 10
Set 3
HS Hack Squat
414lbs 10
Leg Press
284lbs 10
Compound Set 2
Set 1
Good Morning
90lbs 10
Set 2
Good Morning
90lbs 10
Set 3
Good Morning
90lbs 10
Compound Set 3
Set 1
Standing Calf Raise
215lbs 10
Hanging Sit Up
25lbs 10
Set 2
Standing Calf Raise
215lbs 10
Hanging Sit Up
25lbs 10
Set 3
Standing Calf Raise
215lbs 10
Hanging Sit Up
25lbs 10
-Ran 1.19 Miles 10'05 Minutes (Treadmill Random)
Tuesday, May 1, 2007
Workout log 5/01 (B)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
Crunch
3 Sets of 40 (120)
Basketball
Milan's Log 05/01
Workout A: Upper Body
Superset 1
Lever Incline Row
Set 1 - 90lbs x 10
Set 2 - 70lbs x 10
Set 3 - 70lbs x 10
Barbell Bench Press
Set 1 - 135lbs x 10 (wide grip)
Set 2 - 135lbs x 10 (normal grip)
Set 3 - 145lbs x 10 (close grip)
Superset 2
Neutral-grip Pull up
Set 1 - Assisted 40lbs x 10
Set 2 - Assisted 40lbs x 10
Set 3 - Assisted 48lbs x 10
Dumbbell shoulder press
Set 1 - 30lbs x 10
Set 2 - 35lbs x 10
Set 3 - 35lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Knee Raises
Set 1 - BWT x 10
Set 2 - BWT x 10
Lunch SWAT
Jumping Jacks - 35
AB Bicycles - 20
Boxers - 15
Crunch - 20
Push Ups - 15
Bent-Leg Knee Raise - 20
Side Leaps - 15
Pulse Up - 20
SWAT Push Ups - 10
Oblique Crunch - 10 each side
Mountain Climbers - 50
AB Bicycles - 25
Workout log 5/01 (A)
160 with 12lbs Medicine Ball
Seated Twist
40 with 12lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (12lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Crunch
10 Sets of 40 (400)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Monday, April 30, 2007
Workout log 4/30
Workout Weight Reps
Compound Set 1
Set 1
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 2
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 3
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Compound Set 2
Set 1
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 2
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 3
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Compound Set 3
Set 1
Barbell Shoulder Press
70lbs 10
Cable Upright Row
80lbs 10
Set 2
Barbell Shoulder Press
70lbs 10
Barbell Upright Row
90lbs 10
Set 3
Barbell Shoulder Press
70lbs 10
Barbell Upright Row
100lbs 10
-Ran 1.16 Miles 10'07 Minutes (Treadmill Random)
Friday, April 27, 2007
Milan's Log 04/27
Workout B: Lower Body
Superset 1
Hack Squat
Set 1 - 240lbs x 10
Set 2 - 240lbs x 10
Set 3 - 290lbs x 10
Swis-ball Hip Extension and Leg Curl
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Superset 2
Leg Press
Set 1 - 350lbs x 10
Set 2 - 400lbs x 10
Set 3 - 420lbs x 10
DGood Morning
Set 1 - 75lbs x 10
Set 2 - 75lbs x 10
Set 3 - 75lbs x 10
Superset 3
Seated Calf Raise
Set 1 - 130lbs x 10
Set 2 - 130lbs x 10
Set 3 - 130lbs x 10
Decline Situps
Set 1 - 8lbs Medicine ball x 15
Set 1 - 8lbs Medicine ball x 15
Set 1 - 8lbs Medicine ball x 15
Cardio
Treadmill 30mins - 1.4 miles
Workout log 4/27 (B)
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20
-Ran 1.15 Miles 10'05 Minutes (Treadmill Random)
Workout log 4/27 (A)
Workout Weight Reps
Compound Set 1
Set 1
Barbell Squat
315lbs 10
Leg Press
270lbs10
Set 2
Barbell Squat
315lbs 10
Leg Press
270lbs 10
Set 3
Barbell Squat
315lbs 10
Leg Press
270lbs10
Compound Set 2
Set 1
Good Morning
85lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 2
Good Morning
85lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 3
Good Morning
85lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Compound Set 3
Set 1
Standing Calf Raise
65lbs 10
Hanging Sit Up
25lbs 10
Set 2
Standing Calf Raise
65lbs 10
Hanging Sit Up
25lbs 10
Set 3
Standing Calf Raise
65lbs 10
Hanging Sit Up
25lbs 10
Thursday, April 26, 2007
Milan's SWAT 04/26
Jumping Jacks - 70
AB Bycycles - 25
Boxers - 30
AB Bycycles - 25
Push Ups - 30
AB Bycycles - 25
Side Leaps - 30
AB Bycycles - 25
WAT Push Ups - 20
AB Bycycles - 25
Mountain Climbers - 50
AB Bycycles - 25
Workout log 4/26 (A)
160 with 10lbs Medicine Ball
Seated Twist
40 with 10lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Crunch
4 Sets of 40 (160)
-Ran 1.11 Miles 10'03 Minutes (Treadmill Random)
Wednesday, April 25, 2007
Milan's Log 04/25
Workout A: Upper Body
Superset 1
Barbell bent-over row
Set 1 - 115lbs x 10
Set 2 - 95lbs x 10
Set 3 - 95lbs x 10
Barbell Bench Press
Set 1 - 145lbs x 10
Set 2 - 145lbs x 10
Set 3 - 145lbs x 8
Superset 2
Neutral-grip Pullup
Set 1 - Assisted 40lbs x 10
Set 2 - Assisted 50lbs x 10
Set 3 - Assisted 50lbs x 10
Dumbbell shoulder press
Set 1 - 30lbs x 10
Set 2 - 30lbs x 10
Set 3 - 30lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Decline Situps
Set 1 - 8lbs Med Ball x 15
Set 1 - 8lbs Med Ball x 15
Set 1 - 8lbs Med Ball x 15
Workout Log 4/25 (B)
Set 1 175lbs 15
Set 2 175lbs 15
Set 3 175lbs 15
Calf Raise (Machine)
Set 1 175lbs 30 (10 in 3 Positions)
Set 2 175lbs 30 (10 in 3 Positions)
Set 3 175lbs 30 (10 in 3 Positions)
-Ran 1.17 Miles 10'39 Minutes (Treadmill Random) Had to stop, cramped up.
-Stationary Bike 7.05 Miles 20'00 Minutes (Level 10 Random) Biked to loosen up to finish run.
-Ran 2.13 Miles 20'04 Minutes (Treadmill Random) (5.63 on the week thus far)
Workout log 4/25 (A)
Workout Weight Reps
Compound Set 1
Set 1
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 2
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 3
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Compound Set 2
Set 1
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 2
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 3
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Compound Set 3
Set 1
Dual Axis Overhead Shoulder Press
70lbs 10
Cable Upright Row
80lbs 10
Set 2
Dual Axis Overhead Shoulder Press
70lbs 10
Barbell Upright Row
90lbs 10
Set 3
Hammer Strength Shoulder Press
85lbs 10
Barbell Upright Row
100lbs 10
Tuesday, April 24, 2007
Milan's SWAT 04/24
Jumping Jacks - 35
AB Bycycles - 12
Boxers - 15
AB Bycycles - 12
Push Ups - 15
AB Bycycles - 12
Side Leaps - 15
AB Bycycles - 12
SWAT Push Ups - 10
AB Bycycles - 12
Mountain Climbers - 25
AB Bycycles - 12
Jumping Jacks - 35
Workout log 4/24 (B)
160 with 10lbs Medicine Ball
Seated Twist
40 with 10lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (10lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
40
Crunch
8 Sets of 40 (320)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
Set 3 Body 20
Basketball
Workout log 4/24 (A)
Workout Weight Reps
Compound Set 1
Set 1
Barbell Squat
385lbs 10
Leg Press
270lbs10
Set 2
Barbell Squat
385lbs 10
Leg Press
270lbs 10
Set 3
Barbell Squat
385lbs 10
Leg Press
270lbs10
Compound Set 2
Set 1
Good Morning
45lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 2
Good Morning
65lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Set 3
Good Morning
85lbs 10
Swiss-ball Hip Extension and Leg Curl
10
Compound Set 3
Set 1
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
Set 2
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
Set 3
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
-Ran 2.31 Miles 21'05 Minutes (Treadmill Random)
Monday, April 23, 2007
Milan's Log 04/23
Workout B: Lower Body
Superset 1
Hack Squat
Set 1 - 190lbs x 10
Set 2 - 210lbs x 10
Set 3 - 210lbs x 15
Swiss-ball Hip Extension and Leg Curl
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Superset 2
Leg Press
Set 1 - 260lbs x 10
Set 2 - 350lbs x 10
Set 3 - 400lbs x 10
Good Morning
Set 1 - 85lbs x 10
Set 2 - 85lbs x 10
Set 3 - 85lbs x 10
Superset 3
Seated Calf Raise
Set 1 - 90lbs x 10
Set 2 - 90lbs x 10
Set 3 - 110lbs x 10
Decline Situps
Set 1 - Bodyweight x 25
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Workout log 4/22
70 Jumping Jacks
SWAT Circuit
1 AB Bycycles 25
2 Boxers 30
3 AB Bycycles 25
4 Push Ups 30
5 AB Bycycles 25
6 Side Leaps 30
7 AB Bycycles 25
8 SWAT Push Ups 20
9 AB Bycycles 25
10 Mountain Climbers 50
11 AB Bycycles 25
Cool Down
70 Jumping Jacks
Friday, April 20, 2007
Milan's Log 04/20
Workout A: Upper Body
Superset 1
Barbell bent-over row
Set 1 - 95lbs x 10
Hammer Strength Low Iso-Row
Set 2 - 90lbs x 10
Set 3 - 100lbs x 10
Barbell Bench Press
Set 1 - 135 x 10
Set 2 - 145 x 10
Set 3 - 145 x 10
Superset 2
Neutral-grip Pullup
Set 1 - Assisted 40lbs x 10
Set 2 - Assisted 40lbs x 10
Set 3 - Assisted 40lbs x 10
Dumbbell shoulder press
Set 1 - 35lbs x 10
Set 2 - 30lbs x 10
Set 3 - 35lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Decline Situps
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Workout log 4/20 (A)
Workout Weight Reps
Compound Set 1
Set 1
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 2
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 3
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Compound Set 2
Set 1
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 2
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 3
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Compound Set 3
Set 1
Barbell Shoulder Press
75lbs 10
Barbell Upright Row
75lbs 10
Set 2
Barbell Shoulder Press
75lbs 10
Barbell Upright Row
75lbs 10
Set 3
Barbell Shoulder Press
75lbs 10
Barbell Upright Row
75lbs 10
-Ran .53 Miles 5'00 Minutes (Treadmill Random)
Thursday, April 19, 2007
Milan's SWAT 04/19
Jumping Jacks - 35
AB Bycycles - 12
Boxers - 15
AB Bycycles - 12
Push Ups - 15
AB Bycycles - 12
Side Leaps - 15
AB Bycycles - 12
SWAT Push Ups - 10
AB Bycycles - 12
Mountain Climbers - 25
AB Bycycles - 12
Jumping Jacks - 35
AB Bycycles - 12
Boxers - 15
AB Bycycles - 12
Push Ups - 15
AB Bycycles - 12
Side Leaps - 15
AB Bycycles - 12
SWAT Push Ups - 10
AB Bycycles - 12
Mountain Climbers - 25
AB Bycycles - 12
Wednesday, April 18, 2007
Workout log 4/18
2 sets of 50
5 games of Full Regulation NBA Basketball (I wish I could have talllied my Run Count on those games. My calves felt as if they were going to explode)
HGM: Phase 2 (Intermediate/Adv)
Workout Weight Reps
Compound Set 1
Set 1
Barbell Squat
385lbs 10
Leg Press
270lbs10
Set 2
Barbell Squat
385lbs 10
Leg Press
270lbs10
Set 3
Barbell Squat
385lbs 10
Leg Press
270lbs10
Compound Set 3
Set 1
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
Set 2
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
Set 3
Standing Calf Raise
60lbs 10
Hanging Sit Up
25lbs 10
Milan's Log 04/18
Workout B: Lower Body
Superset 1
Hack Squat
Set 1 - 280lbs x 10
Set 2 - 260lbs x 10
Set 3 - 240lbs x 10
Swis-ball Hip Extension and Leg Curl
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Superset 2
Leg Press
Set 1 - 340lbs x 10
Set 2 - 390lbs x 10
Set 3 - 390lbs x 10
Good Morning
Set 1 - 75lbs x 10
Set 2 - 75lbs x 10
Set 3 - 75lbs x 10
Superset 3
Standing Calf Raise
Set 1 - 120lbs x 10
Set 2 - 120lbs x 10
Set 3 - 120lbs x 10
Decline Situps
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Tuesday, April 17, 2007
Milan's SWAT 04/17
Jumping Jacks - 35
AB Bycycles - 12
Boxers - 15
AB Bycycles - 12
Push Ups - 15
AB Bycycles - 12
Side Leaps - 15
AB Bycycles - 12
SWAT Push Ups - 10
AB Bycycles - 12
Mountain Climbers - 25
AB Bycycles - 12
Jumping Jacks - 35
Workout log 4/16
Workout Weight Reps
Compound Set 1
Set 1
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 2
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Set 3
Barbell Bent Over Row
120lbs(60) 10
Neutral Grip Pull up
10 Body Weight
Compound Set 2
Set 1
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 2
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Set 3
Swiss Ball Inclined Dumbbell Press
90lbs(45) 10
Dip
Body Weight 10
Compound Set 3
Set 1
Barbell Shoulder Press
65lbs 10
Barbell Upright Row
65lbs 10
Set 2
Barbell Shoulder Press
65lbs 10
Barbell Upright Row
65lbs 10
Set 3
Barbell Shoulder Press
65lbs 10
Barbell Upright Row
65lbs 10
Monday, April 16, 2007
Milan's Log 4/16
Workout A: Upper Body
Superset 1
Barbell bent-over row
Set 1 - 85lbs x 10
Set 2 - 85lbs x 10
Set 3 - 85lbs x 10
Barbell Bench Press
Set 1 - 135 x 10
Set 2 - 135 x 10
Set 3 - 145 x 10
Superset 2
Neutral-grip Pullup
Set 1 - Assisted 40lbs x 10
Set 2 - Assisted 40lbs x 10
Set 3 - Assisted 40lbs x 10
Dumbbell shoulder press
Set 1 - 35lbs x 10
Set 2 - 30lbs x 10
Set 3 - 30lbs x 10
Superset 3
Dips
Set 1 - Bodyweight x 10
Set 2 - Bodyweight x 10
Set 3 - Bodyweight x 10
Decline Situps
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Set 1 - Bodyweight x 15
Workout log 4/11 (B)
Quad AWorkout Weight Reps
Barbell Squat
Set 1 455lbs 10 (Rack couldn't support, fell on my back)
Set 2 385lbs 10 (Rack couldn't take weight, and I had to lower it)
Inclined Dumbbell Bench
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10
Romanian Dumbbell Deadlift
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Barbell Lunge
Set 1 95lbs 10
Set 2 95lbs 10
Barbell Bent Over Row
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Wednesday, April 11, 2007
Milan's Log 04/10
Started the morning w/ 20 mins of 30-60 intervals on the stationery bike.
Did half of SWAT during lunch.
Milan's Log 04/09
5 mins
Quad A
Leg Press
Set 1 - 360lbs - 10 reps
Set 2 - 360lbs - 10 reps
Incline Bench Press
Set 1 - 135lbs - 10 reps
Set 2 - 135lbs - 10 reps
Romanian Dead Lift
Set 1 - 145lbs BB - 10 reps
Set 2 - 145lbs BB - 10 reps
Pullups
Set 1 - Assisted 40 lbs - 10 reps
Set 2 - Assisted 40 lbs - 10 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - 45 lbs Bar - 10 reps each leg
Set 2 - 45 lbs Bar - 10 reps each leg
Cable Seated Row
Set 1 - 110 lbs - 10 reps
Set 2 - 110 lbs - 10 reps
Knee Raises
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Milan's Log 04/06
5 mins
Quad A
Leg Press
Set 1 - 360lbs - 10 reps
Set 2 - 360lbs - 10 reps
Incline Bench Press
Set 1 - 135lbs - 10 reps
Set 2 - 135lbs - 10 reps
Romanian Dead Lift
Set 1 - 135lbs BB - 10 reps
Set 2 - 135lbs BB - 10 reps
Pullups
Set 1 - Assisted 40 lbs - 10 reps
Set 2 - Assisted 40 lbs - 10 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - 45 lbs Bar - 10 reps each leg
Set 2 - 45 lbs Bar - 10 reps each leg
Cable Seated Row
Set 1 - 110 lbs - 10 reps
Set 2 - 110 lbs - 10 reps
Knee Raises
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Workout log 4/11 (A)
160 with 10lbs Medicine Ball
Seated Twist
Set 1 20 with 10lbsMedicine Ball
Set 2 20 with 10lbsMedicine Ball
Set 3 20 with 10lbsMedicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (10lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Crunch
14 Sets of 40 (560)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20
-Ran 1.18 Miles 10'12 Minutes (Treadmill Random)
Tuesday, April 10, 2007
Workout log 4/10
Quad A
Workout Weight Reps
Barbell Squat (Lack of Weights)
Set 1 385lbs 10
Set 2 385lbs 10
Set 3 385lbs 10
Inclined Dumbbell Bench
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10
Set 3 90lbs(45) 10
Romanian Dumbbell Deadlift
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Set 3 120lbs(60) 10
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Set 3 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Set 3 Body Weight 15
Barbell Lunge
Set 1 95lbs 10
Set 2 95lbs 10
Set 3 95lbs 10
Barbell Bent Over Row
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Set 3 120lbs(60) 10
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Set 3 Body Weight 20
Friday, April 6, 2007
Workout log 4/06 (B)
Quad A
Workout Weight Reps
Barbell Squat
Set 1 455lbs 10
Set 2 455lbs 10
Inclined Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 10
Romanian Dumbbell Deadlift
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Barbell Lunge
Set 1 115lbs 10
Set 2 115lbs 10
Barbell Bent Over Row
Set 1 120lbs(60) 10
Set 2 120lbs(60) 10
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Thursday, April 5, 2007
Workout log 4/05 (B)
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbsMedicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Crunch
12 Sets of 40 (480)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Hanging Leg Raise
Set 1 Body 20
Set 2 Body 20 (10 Straight Leg, 10Knee)
Set 3 Body 20
I was feeling CRAZY!!! So I went to SWAT
The SWAT Circuit
1 AB Bycycles 25
2 Boxers 30
3 AB Bycycles 25
4 Push Ups 30
5 AB Bycycles 25
6 Side Leaps 30
7 AB Bycycles 25
8 SWAT Push Ups 30
9 AB Bycycles 25
10 Mountain Climbers 50
11 AB Bycycles 25
BUT WAIT...There's more...
-Ran 1.15 Miles 10'24 Minutes (Treadmill Random) 4.44 for the week
Milan's SWAT 04/05
I finished a full circuit of SWAT. OK, so I couldn't go all the way with out breaks, but my goal was to finish. I did a full count of each activity with 30 seconds of walking-in-place in between each.
There were a few longer breaks here and there, but for the most part I finished.
1. AB bicycles 25 reps
2. Boxers 30 reps
3. AB bicycles 25 reps
4. Push-ups 30 reps
5. AB bicycles 25 reps
6. Side leaps 20 reps
7. AB bicycles 25 reps
8. Swat push-ups 20 reps (needed a break after 10)
9. AB bicycles 25 reps
10. Mountain climbers 50 reps
11. AB bicycles 25 reps
10% body fat... here I come!
Milan's Body Comp Log 04/04
Results Tracker
Body Weight - 165 lbs
Lean Body Mass - 140.6 lbs
Fat Mass - 24.4 lbs
Body Fat % - 14.8%
Skinfold Measurements
Triceps - 10 mm
Chest – 9mm
Midaxillary - 10 mm
Subscapular - 22 mm
Abdominal - 21 mm
Suprailiac - 18 mm
Thigh - 10 mm
Girth Measurements
Shoulder - 26.0 in
Chest - 37.5 in
Upper Arm - 14.8 in
Waist - 35.3 in
Hip - 37.3 in
Thigh - 23.3 in
Calf - 14.3 in
Milan's Log 04/04
1. AB bicycles 25 reps
2. Boxers 30 reps (Cheated and only did 30 total. Not per side)
3. AB bicycles 25 reps
4. Push-ups 30 reps
5. AB bicycles 25 reps
6. Side leaps 30 reps (Cheated and only did 30 total. Not per side)
7. AB bicycles 25 reps
8. Swat push-ups 6 reps (Totally ran out of gas. Thought my heart was going to explode)
Need to work on tempo/breathing. I think I am going to fast when doing the exercises.
Workout log 4/04 (B)
Set 1 180 15
Set 2 180 15
Set 3 180 15
Standing Calf Raise (Machine)
Set 1 175 10 (x 3 Positions)
Set 2 175 10 (x 3 Positions)
Set 3 175 10 (x 3 Positions)
Barbell Cuban Press
Set 1 45 10
Set 2 45 10
-Ran 3.28 Miles 30'02 Minutes (Treadmill Random)
Workout log 4/04 (A)
Quad A
Workout Weight Reps
Barbell Squat
Set 1 385lbs 10
Set 2 385lbs 10
Inclined Dumbbell Bench
Set 1 90lbs(50) 10
Set 2 90lbs(50) 10
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 10
Set 2 100lbs(50) 10
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Barbell Lunge
Set 1 95lbs 10
Set 2 95lbs 10
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Tuesday, April 3, 2007
Milan's Log 04/03
5 min Warm Up
Stationary Bike
5 intervals - 30-90 Level 15
recumbent bike
10 mins - Level 10
5 min Cool Down
Milan's Log 04/02
5 mins
Quad A
Leg Press
Set 1 - 320lbs - 12 reps
Set 2 - 320lbs - 15 reps
Incline Bench Press
Set 1 - 125lbs - 12 reps
Set 2 - 125lbs - 12 reps
Romanian Dead Lift
Set 1 - 135lbs BB - 10 reps
Set 2 - 135lbs BB - 10 reps
Pullups
Set 1 - Assisted 52 lbs - 10 reps
Set 2 - Assisted 52 lbs - 10 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - 45 lbs Bar - 10 reps each leg
Set 2 - 12 lbs Bar - 10 reps each leg
Cable Seated Row
Set 1 - 100 lbs - 10 reps
Set 2 - 110 lbs - 10 reps
Knee Raises
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Cardio
20 mins Recumbent bike level 13
Workout log 4/03
Quad A
Workout Weight Reps
Barbell Squat
Set 1 385lbs 10
Set 2 385lbs 10
Set 3 385lbs 10
Inclined Dumbbell Bench
Set 1 90lbs(50) 10
Set 2 90lbs(50) 10
Set 3 90lbs(50) 10
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 10
Set 2 100lbs(50) 10
Set 3 100lbs(50) 10
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Set 3 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Set 3 Body Weight 15
Barbell Lunge
Set 1 95lbs 10
Set 2 95lbs 10
Set 3 95lbs 10
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Set 3 Body Weight 20
Monday, April 2, 2007
Workout log 4/02
SWAT Circuit
1 AB Bycycles 25
2 Boxers 30
3 AB Bycycles 25
4 SWAT Push Ups 30 (Did not realize there was a difference)
5 AB Bycycles 25
6 Side Leaps 30
7 AB Bycycles 25
8 Push Ups 30
9 AB Bycycles 25
10 Mountain Climbers 50
11 AB Bycycles 25
Workout log 3/30
Quad A
Workout Weight Reps
Barbell Squat
Set 1 385lbs 10
Set 2 385lbs 10
Set 3 385lbs 10
Inclined Dumbbell Bench
Set 1 100lbs(50) 10
Set 2 100lbs(50) 10
Set 3 100lbs(50) 10
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 10
Set 2 100lbs(50) 10
Set 3 100lbs(50) 6
Pull Up
Set 1 Body Weight 10
Set 2 Body Weight 10
Set 3 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Barbell Lunge
Set 1 95lbs 10
Set 2 95lbs 10
Barbell Bent Over Row
Set 1 100lbs(50) 10
Set 2 100lbs(50) 10
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Friday, March 30, 2007
Milan's Log 03/30
Leg Press
Set 1 - 270lbs - 12 reps
Set 2 - 270lbs - 12 reps
Incline Bench Press
Set 1 - 115lbs - 12 reps
Set 2 - 115lbs - 12 reps
Romanian Dead Lift
Set 1 - 115lbs BB - 10 reps
Set 2 - 115lbs BB - 10 reps
Lat Pulldown
Set 1 - Assisted 75 lbs - 12 reps
Set 2 - Assisted 75 lbs - 12 reps
Quad B
Dips
Set 1 - Assisted 40lbs - 12 reps
Set 2 - Assisted 40lbs - 12 reps
Lunge
Set 1 - 12 lbs Bar - 10 reps each leg
Set 2 - 12 lbs Bar - 10 reps each leg
Cable Seated Row
Set 1 - 70 lbs - 12 reps
Set 2 - 70 lbs - 12 reps
Knee Raises
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Milan's Log 03/29
Manual - 20 Mins - Level 11
Elliptical
Random - 20 Mins - Level 5
Thursday, March 29, 2007
Workout log 3/28 (B)
Set 1 175lbs 15
Set 2 175lbs 15
Set 3 175lbs 15
Curl Bar Cuban Press
Set 1 40lbs 10
Set 2 40lbs 12
Set 3 40lbs 14
Standing Calf (Machine)
Set 1 175lbs 30 (10 x three positions)
Set 2 175lbs 30 (10 x three positions)
Set 3 175lbs 30 (10 x three positions)
--Ran 3.27 Miles 29'59 Minutes (Treadmill Random) 7.5 for the week
Wednesday, March 28, 2007
Milan's Log 03/28
Leg Press
Set 1 - 320lbs - 10 reps
Set 2 - 320lbs - 10 reps
Incline Bench Press
Set 1 - 135lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 55lbs DB - 10 reps
Set 2 - 145lbs BB - 10 reps
Pullups
Bodyweight - 3 reps
Set 1 - Assisted 48 lbs - 10 reps
Set 2 - Assisted 48 lbs - 9 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Lunge
Set 1 - 20lb Dumbbell - 10 reps each leg
Cable Seated Row
Set 1 - 90lbs - 10 reps
Leg Lifts
Set 1 - Bodyweight - 10 reps
Milan's Log 03/27
Leg Press
Set 1 - 320lbs - 10 reps
Set 2 - 320lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 55lbs DB - 10 reps
Set 2 - 55lbs DB - 10 reps
Pullups
Bodyweight - 3 reps
Set 1 - Assisted 48 lbs - 10 reps
Set 2 - Assisted 48 lbs - 9 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - 20lb Dumbbell - 10 reps each leg
Set 2 - 20lb Dumbbell - 10 reps each leg
Cable Seated Row
Set 1 - 90lbs - 10 reps
Set 2 - 90lbs - 10 reps
Leg Lifts
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Milan's Log 03/21
Leg Press
Set 1 - 315lbs - 10 reps
Set 2 - 315lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Pullups
Bodyweight - 3 reps
Set 1 - Assisted 40 lbs - 9 reps
Set 2 - Assisted 40 lbs - 7 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - Bodywieght - 10 reps each leg
Set 2 - 45lb Dumbbell - 10 reps each leg
Cable Seated Row
Set 1 - 80lbs - 10 reps
Set 2 - 80lbs - 10 reps
Knee Raises
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 10 reps
Milan's Workout Log 03/17
Leg Press
Set 1 - 315lbs - 10 reps
Set 2 - 315lbs - 10 reps
Set 3 - 315lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Set 3 - 50lbs DB - 10 reps
Pullups
Bodyweight - 3 reps
Set 1 - Assisted 40 lbs - 7 reps
Set 2 - Assisted 40 lbs - 7 reps
Set 3 - Assisted 40 lbs - 7 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Set 2 - Bodyweight - 8 reps
Lunge
Set 1 - Bodywieght - 10 reps each leg
Set 2 - 45lb Barbell - 10 reps each leg
Set 3 - Bodyweight - 10 reps
Cable Seated Row
Set 1 - 80lbs - 10 reps
Set 2 - 80lbs - 10 reps
Set 3 - 80lbs - 10 reps
Decline Situps
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Workout log 3/28 (A)
Quad A
Workout Weight Reps
Barbell Squat
Set 1 385lbs 12
Set 2 385lbs 12
Inclined Dumbbell Bench
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 20
Set 2 Body Weight 20
Barbell Lunge
Set 1 95lbs 12
Set 2 95lbs 12
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Tuesday, March 27, 2007
Workout log 3/27 (A)
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbsMedicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Crunch
12 Sets of 40 (480)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
-Ran 1.03 Miles 10'05 Minutes (Treadmill Random)
Workout Comment
Guy in gym:
"So you got a job here?"
Workout log 3/26
Quad A
Workout Weight Reps
Barbell Squat
Set 1 385lbs 12
Set 2 385lbs 12
Set 3 385lbs 12
Inclined Dumbbell Bench
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Set 3 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 20
Set 2 Body Weight 20
Set 3 Body Weight 20
Barbell Lunge
Set 1 95lbs 12
Set 2 95lbs 12
Set 3 95lbs 12
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 15
Set 3 100lbs(50) 15
Hanging Knee Raise
Set 1 Body Weight 40
Set 2 Body Weight 40
Set 3 Body Weight 20
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
-Ran .07 Miles 0'58 Minutes (Treadmill Random)
Quit because I could not do it. Walked through locker room disgusted, and returned to the treadmill.
-Ran 3.11 Miles 33'27 Minutes (Treadmill Random)
Workout Comment
Athletic Club Attendant as I was leaving:
"So you back for another workout."
Friday, March 23, 2007
Workout log 3/23 (A)
Workout Weight Reps
Barbell Squat
Set 1 365lbs 12
Set 2 365lbs 12
Set 3 365lbs 12
Inclined Dumbbell Bench
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Set 3 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 20
Set 2 Body Weight 20
Set 3 Body Weight 20
Barbell Lunge
Set 1 95lbs 12
Set 2 95lbs 12
Set 3 95lbs 12
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 15
Set 3 100lbs(50) 15
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 20
Set 3 Body Weight 20
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
Wednesday, March 21, 2007
Workout log 3/21 (A)
Quad A
Workout Weight Reps
Barbell Squat
Set 1 345lbs 12
Set 2 345lbs 12
Inclined Dumbbell Bench
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Romanian Dumbbell Deadlift
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Barbell Lunge
Set 1 95lbs 15
Set 2 95lbs 15
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 12
Hanging Knee Raise
Set 1 Body Weight 12
Set 2 Body Weight 15
Tuesday, March 20, 2007
Workout log 3/20 (A)
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbs
Medicine BallSupine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine Ball)
40
Supine Hip Extention (with Swiss Ball)
Set 1 20
Set 2 20
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Crunch12 Sets of 40 (480)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
-Ran .78 Miles 7'13 Minutes (Treadmill Random)
Monday, March 19, 2007
Workout log 3/19 (Morning)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
HGM: Phase 1 (Intermediate/Adv Workout)
Quad AWorkout Weight Reps
Barbell Squat
Set 1 275lbs 12
Set 2 325lbs 12
Set 3 375lbs 12
Inclined Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Romanian Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 100lbs(50) 12
Set 3 100lbs(50) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Set 3 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 15
Set 2 Body Weight 15
Set 3 Body Weight 20
Barbell Lunge
Set 1 95lbs 15
Set 2 95lbs 15
Set 3 95lbs 15
Barbell Bent Over Row
Set 1 100lbs(50) 12
Set 2 100lbs(50) 15
Set 3 100lbs(50) 15
Hanging Knee Raise
Set 1 Body Weight 20
Set 2 Body Weight 40 (each side)
Set 3 Body Weight 20
Back Extention (Machine)
Set 1 150lbs 20
Set 2 150lbs 20
Set 3 150lbs 20
-Basketball
Workout log 3/16
Quad A
Workout Weight Reps
Barbell Squat
Set 1 205lbs 12
Set 2 255lbs 12
Inclined Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Romanian Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 12
Set 2 Body Weight 12
Barbell Lunge
Set 1 95lbs 12
Set 2 95lbs 12
Barbell Bent Over Row
Set 1 90lbs 12
Set 2 90lbs 12
Hanging Knee Raise
Set 1 Body Weight 12
Set 2 Body Weight 12
-Ran .56 Miles 5'05 Minutes (Treadmill Random) (11.49 On the Week)
Thursday, March 15, 2007
Workout log 3/15
160 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine Ball)
40
Abdomen Lift
Set 1 20
Set 2 20
Alternating Plank (1 arm/leg raised)
Set 1 20 Seconds Each Side
Set 2 20 Seconds Each Side
Normal Plank
Set 1 20 Seconds
Set 2 20 Seconds
Crunch
7 Sets of 40 (280)
Wednesday, March 14, 2007
Workout Log 3/14
Quad A
Workout Weight Reps
Barbell Squat
Set 1 205lbs 12
Set 2 205lbs 12
Set 3 205lbs 12
Inclined Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Set 3 90lbs(45) 12
Romanian Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Set 3 90lbs(45) 12
Pull Up
Set 1 Body Weight 12
Set 2 Body Weight 12 (10 came down finished two more)
Set 3 Body Weight 10
Quad B
Workout Weight Reps
Dip
Set 1 Body Weight 12
Set 2 Body Weight 12
Set 3 Body Weight 12
Barbell Lunge
Set 1 95lbs 12
Set 2 95lbs 12
Set 3 90lbs (45) 10 (Dumbbell)
Barbell Bent Over Row
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Hanging Knee Raise (Actually hanging with arms)
Set 1 Body Weight 12
Set 2 Body Weight 12
Set 3 Body Weight 12
-Ran 2.95 Miles 30'01 Minutes (Treadmill Random) (10.93 On the Week)
Milan's Workout Log 03/14
Leg Press
Set 1 - 315lbs - 10 reps
Set 2 - 315lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Pullups
Bodyweight - 3 reps
Set 1 - Assisted 40 lbs - 7 reps
Set 2 - Assisted 40 lbs - 7 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - Bodywieght - 10 reps each leg
Set 2 - 45lb Dumbbell - 10 reps each leg
Cable Seated Row
Set 1 - 80lbs - 10 reps
Set 2 - 80lbs - 10 reps
Decline Situps
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Milan's Workout Log 03/12
Leg Press
Set 1 - 270lbs - 10 reps
Set 2 - 270lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 115lbs - 10 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Pullups
Set 1 - Assisted 40 lbs - 10 reps
Set 2 - Assisted 40 lbs - 8 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Bodyweight - 10 reps
Lunge
Set 1 - Bodywieght - 10 reps each leg
Set 2 - Bodywieght - 10 reps each leg
Cable Seated Row
Set 1 - 70lbs - 10 reps
Set 2 - 70lbs - 10 reps
Hanging Knee Raise
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Tuesday, March 13, 2007
Workout log 3/13
160 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Crunch2 Sets of 40 (80)
Basketball
2 Games
-Ran .27 Miles 2'47 Minutes (Treadmill Random) while waiting between games