Matrix2Pyro's Log 12/10/2007

Workout Date: Dec-10-2007
----------------------
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

Matrix2Pyro's Log 12/08/2007

Workout Date: Dec-8-2007
----------------------
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

Matrix2Pyro's Workout 12/04/07

Workout Date: Dec-4-2007
----------------------
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

Milan's Log 12/2

Workout Date: Dec-2-2007
----------------------
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

Matrix2Pyro's Workout 11/28/07

Workout Date: Nov-28-2007
----------------------
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

Matrix2Pyro's Workout 11/19/07

Workout Date: Nov-19-2007
----------------------
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

Milan's Log 11/08

Body For Life
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

Milan's Log 11/07

Cardio Workout

15mins Treadmill - Walk 5, Run 2, Walk 5, Run 1

15mins Stationery Bike - Varied level 7

Milan's Log 11/06

Body For Life
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

Milan's Log 10/26

Cardio Day

20 mins HIIT on exercise bike.

Milan's Workout Log 10/24

Warm-up
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

Milan's Last 5 Runs

Football Inspiration

See the video at NikeFootball.com

Milan's Log 07/06

Stationary Biking For Endurance

RPE - Time - Level

1. 3.5 - 5 - L1
2. 5.0 - 5 - L3
3. 6.5 - 3 - L6-L4
4. 5.0 - 3 - L3
5. 7.0 - 3 - L7-L5
6. 5.0 - 5 - L3
7. 3.5 - 5 - L1

Milan's Cardio Log 06/18

Heavy Bag Work

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)

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

Milan's Cardio Log 06/14

Elliptical Intervals

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

Milan's Log 06/12

HGM Phase 3: Intermediate/Advanced Workout C

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

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

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

Workout log 5/25

Intermediate/Advanced Workout C
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

Milan's Log 05/26

HGM Phase 3: Intermediate/Advanced Workout C

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

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

Workout log 5/23 (C)

Back Extension (Machine)
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)

Hip Abductor (Machine)
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)

Intermediate/Advanced Workout B
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

Workout log 5/22 (B)

Basketball

-Ran 2.72 Miles 25'15 Minutes (Treadmill Random) Between Basketball

Workout log 5/22 (A)

Swiss Ball Crunch
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)

Workout log 5/21 (B)

Hip Abductor (Machine)
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)

Intermediate/Advanced Workout 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)

Workout log 5/18

Intermediate/Advanced Workout C
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

Swiss Ball Crunch
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

Milan's Log 05/19

HGM Phase 3: Intermediate/Advanced Workout C

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.

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.

Workout log 5/16 (B)

-Ran 3.44 Miles 30'01 Minutes (Treadmill Random)

Workout log 5/16 (A)

HGM Phase 3 Int: Intermediate/Advanced Workout B
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

Workout log 5/15

Swiss Ball Crunch
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

Workout log 5/14 (B)

-Ran 1.11 Miles 10'03 Minutes (Treadmill Random)

Workout log 5/14 (A)

HGM Phase 3 Int: Intermediate/Advanced Workout 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

HGM: Phase 2 (Intermediate/Adv) Workout B: Lower Body
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

Milan's Log 05/11

HGM Phase 2 - Beginner
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

Workout log 5/07 (B)

-Walked 4.59 Miles 1'31'43 Hours

Milan's Log 05/09

HGM Phase 2 - Beginner
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

Milan's Log 05/05

HGM Phase 2 - Beginner
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

Milan's Log 05/04

HGM Phase 2 - Beginner
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

Workout log 5/03 (A)

Swiss Ball Crunch
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

Workout log 5/02

HGM: Phase 2 (Intermediate/Adv) Workout B: Lower Body
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)

Workout log 5/01 (B)

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
3 Sets of 40 (120)

Basketball

Milan's Log 05/01

HGM Phase 2 - Beginner
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)

Swiss Ball Crunch
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

Workout log 4/30

HGM: Phase 2 (Intermediate/Adv) Workout A Upper Body
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)

Milan's Log 04/27

HGM Phase 2 - Beginner
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)

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 1.15 Miles 10'05 Minutes (Treadmill Random)

Workout log 4/27 (A)

HGM: Phase 2 (Intermediate/Adv) Workout B: Lower Body
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

Milan's SWAT 04/26

SWAT Circuit

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 (B)

-Ran 3.36 Miles 29'59 Minutes (Treadmill Random) (10.11 on the week)

Workout log 4/26 (A)

Swiss Ball Crunch
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)

Milan's Log 04/25

HGM Phase 2 - Beginner
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)

Back Extension (Machine)
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)

HGM: Phase 2 (Intermediate/Adv) Workout A Upper Body
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

Milan's SWAT 04/24

SWAT Circuit

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)

Swiss Ball Crunch
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)

HGM: Phase 2 (Intermediate/Adv) Workout B: Lower Body
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)

Milan's Log 04/23

HGM Phase 2 - Beginner
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

Warmup
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

Workout log 4/20 (B)

-Walked 1.87Miles 40'09 Minutes

Milan's Log 04/20

HGM Phase 2 - Beginner
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)

HGM: Phase 2 (Intermediate/Adv)
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)

Milan's SWAT 04/19

SWAT Circuit

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

Workout log 4/19

Swiss Ball Crunch
160 with 8lbs Medicine Ball

3 Games of Basketball

Workout log 4/18

Calf Raises
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

HGM Phase 2 - Beginner
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

Milan's SWAT 04/17

SWAT Circuit

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 4/17

Swiss Ball Crunch
160 with 10lbs Medicine Ball

Basketball

Workout log 4/16

HGM: Phase 2 (Intermediate/Adv)
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

Milan's Log 4/16

HGM Phase 2 - Beginner
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)

HGM: Phase 1 (Intermediate/Adv Workout)
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

Milan's Log 04/10

Cardio Day
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

Warm-up
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

Warm-up
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)

Swiss Ball Crunch
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)

Workout log 4/10

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 4/06 (B)

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 4/06 (A)

-Ran 2.31 Miles 20'43 Minutes (Treadmill Random)

Workout log 4/05 (B)

Swiss Ball Crunch
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

Workout log 4/05 (A)

Basketball
4 Games

Milan's SWAT 04/05

WHEW!!!!

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

Latest data taken 04/04/2007

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
Neck - 15.3 in
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

Didn't make it to the gym this morning. Only slept a couple of hours the night before, so I did the SWAT workout before dinner. I think SWAT is going to be the death of me.

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)

Back Extension
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)

HGM: Phase 1 (Intermediate/Adv Workout)
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

Milan's Log 04/03

Cardio Day

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

Warm-up
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

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 4/02

Unfortunately my routine was altered today, and I could not complete my circuit. But, thankfully (painfully) Milan introduced me to the SWAT Fitness Plan. I did not need equipment for it, and dissappointed that I had no workout today I tried it, with the "belief" that I would not complete it. Oh well, I finished, and it hurt.

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

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 3/29

Swiss Ball Crunch
160 with 8lbs Medicine Ball

Basketball

Milan's Log 03/30

Quad A
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

Recumbent Exercise Bike
Manual - 20 Mins - Level 11

Elliptical
Random - 20 Mins - Level 5

Workout log 3/28 (B)

Back Extension (Machine)
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

Milan's Log 03/28

Quad A
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

Quad A
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

Quad A
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

Quad A
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)

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 3/27 (B)

Basketball Games

Workout log 3/27 (A)

Swiss Ball Crunch
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

HGM: Phase 1 (Intermediate/Adv Workout)
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."

Workout log 3/23 (A)

HGM: Phase 1 (Intermediate/Adv Workout)Quad 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

Workout log 3/22

Swiss Ball Crunch
160 with 8lbs Medicine Ball

40 Crunches

Basketball

Workout log 3/21 (B)

-Ran 3.68 Miles 40'45 Minutes (Treadmill Random)

Workout log 3/21 (A)

HGM: Phase 1 (Intermediate/Adv Workout)
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

Workout log 3/20 (B)

-Ran 2.06 Miles 22'54 Minutes (Treadmill Random)

Workout log 3/20 (A)

Swiss Ball Crunch
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)

Workout log 3/19 (Afternoon)

-Ran 3.08Miles 28'44 Minutes (Treadmill Random)

Workout log 3/19 (Morning)

Hip Abductor (Machine)
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

HGM: Phase 1 (Intermediate/Adv Workout)
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)

Workout log 3/15

Swiss Ball Crunch
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)

Workout Log 3/14

HGM: Phase 1 (Intermediate/Adv Workout)
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

Quad A
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

Quad A
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

Workout Log 3/13 (PM)

-Ran 1.13 Miles 10'14 Minutes (Treadmill Random)

Workout log 3/13

Swiss Ball Crunch
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

Workout log 3/12 (Afternoon)

-Ran 3.55 Miles 34'36 Minutes (Treadmill Random)