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
Friday, March 30, 2007
Milan's Log 03/29
Recumbent Exercise Bike
Manual - 20 Mins - Level 11
Elliptical
Random - 20 Mins - Level 5
Manual - 20 Mins - Level 11
Elliptical
Random - 20 Mins - Level 5
Thursday, March 29, 2007
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
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
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
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
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
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
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
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)
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?"
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."
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)
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 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)
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
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)
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)
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)
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
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)
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
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)
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
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)
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
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
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
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
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
Monday, March 12, 2007
Workout log 3/12 (Morning)
HGM: Phase 1 (Intermediate/Adv Workout)
Quad A
Workout Weight Reps
Barbell Squat
Set 1 135lbs 15
Set 2 185lbs 15
Set 3 205lbs 15
Inclined Dumbbell Bench
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Romanian Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Pull Up
Set 1 Body Weight 12 (10 came down finished two more)
Set 2 Body Weight 10
Set 3 Body Weight 12 (10 came down finished two more)
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 15
Set 2 95lbs 15
Set 3 95lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Hanging Knee Raise
Set 1 Body Weight 15
Set 2 Body Weight 15
Set 3 Body Weight 15
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
-Ran 3.02 Miles 29'54 Minutes (Treadmill Random)
Calf Raises
Set 1 Body Weight 50
Set 2 Body Weight 50
Set 3 Body Weight 50
Toe Raises
Set 1 Body Weight 50
Set 2 Body Weight 50
Set 3 Body Weight 50
Quad A
Workout Weight Reps
Barbell Squat
Set 1 135lbs 15
Set 2 185lbs 15
Set 3 205lbs 15
Inclined Dumbbell Bench
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Romanian Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Pull Up
Set 1 Body Weight 12 (10 came down finished two more)
Set 2 Body Weight 10
Set 3 Body Weight 12 (10 came down finished two more)
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 15
Set 2 95lbs 15
Set 3 95lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Set 3 90lbs(45) 15
Hanging Knee Raise
Set 1 Body Weight 15
Set 2 Body Weight 15
Set 3 Body Weight 15
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
-Ran 3.02 Miles 29'54 Minutes (Treadmill Random)
Calf Raises
Set 1 Body Weight 50
Set 2 Body Weight 50
Set 3 Body Weight 50
Toe Raises
Set 1 Body Weight 50
Set 2 Body Weight 50
Set 3 Body Weight 50
Friday, March 9, 2007
Workout log 3/09
HGM: Phase 1 (Beginner)
Triad A
Workout Weight Reps
Inclined Dumbbell Bench
Set 1 90lbs(45) 15
Dumbbell Bench
Set 2 90lbs(45) 15
Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Pullover
Set 1 50lbs(25) 15
Set 2 50lbs(25) 15
Triad B
Workout Weight Reps
Leg Press
Set 1 150lbs 15
Set 2 150lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Barbell Lunge
Set 1 90lbs 15
Set 2 90lbs 15
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 15
Set 2 45lbs 15
Crunch
Set 1 40
Set 2 40
As of the current time, I am truly disappointed with this week. Yes I got my circuit training in, but after posting 3 consecutive weeks of Cardio growth (7.2 Miles, 8.95 Miles, 12.3 Miles) I have 3.88 Miles at the current point this week.
Triad A
Workout Weight Reps
Inclined Dumbbell Bench
Set 1 90lbs(45) 15
Dumbbell Bench
Set 2 90lbs(45) 15
Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Pullover
Set 1 50lbs(25) 15
Set 2 50lbs(25) 15
Triad B
Workout Weight Reps
Leg Press
Set 1 150lbs 15
Set 2 150lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Barbell Lunge
Set 1 90lbs 15
Set 2 90lbs 15
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 15
Set 2 45lbs 15
Crunch
Set 1 40
Set 2 40
As of the current time, I am truly disappointed with this week. Yes I got my circuit training in, but after posting 3 consecutive weeks of Cardio growth (7.2 Miles, 8.95 Miles, 12.3 Miles) I have 3.88 Miles at the current point this week.
Milan's Workout Log 03/09
Quad A
Leg Press
Set 1 - 270lbs - 10 reps
Set 2 - 270lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 55lbs DB - 8 reps (This caused Popeye Arms. Seemed to affect the rest of the workout.)
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Pullups
Set 1 - Assisted 60 lbs - 10 reps
Set 2 - Assisted 60 lbs - 6 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Assisted 40 lbs - 8 reps
Bodyweight Lunge
Set 1 - 10 reps each leg
Set 2 - 10 reps each leg
Cable Seated Row
Set 1 - 60lbs - 10 reps
Set 2 - 70lbs - 10 reps
Hanging Knee Raise
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Post workout mood
Energized. Motivated due to a 95% complete workout.
Leg Press
Set 1 - 270lbs - 10 reps
Set 2 - 270lbs - 10 reps
Incline Bench Press
Set 1 - 115lbs - 10 reps
Set 2 - 55lbs DB - 8 reps (This caused Popeye Arms. Seemed to affect the rest of the workout.)
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 50lbs DB - 10 reps
Pullups
Set 1 - Assisted 60 lbs - 10 reps
Set 2 - Assisted 60 lbs - 6 reps
Quad B
Dips
Set 1 - Bodyweight - 10 reps
Set 2 - Assisted 40 lbs - 8 reps
Bodyweight Lunge
Set 1 - 10 reps each leg
Set 2 - 10 reps each leg
Cable Seated Row
Set 1 - 60lbs - 10 reps
Set 2 - 70lbs - 10 reps
Hanging Knee Raise
Set 1 - Bodyweight - 15 reps
Set 2 - Bodyweight - 15 reps
Post workout mood
Energized. Motivated due to a 95% complete workout.
Wednesday, March 7, 2007
Workout log 3/07
HGM: Phase 1 (Beginner)
Triad A
Workout Weight Reps
Dumbbell Bench
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Pullover
Set 1 50lbs(25) 15
Set 2 50lbs(25) 15
Triad B
Workout Weight Reps
Leg Press
Set 1 160lbs 15
Set 2 210lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Barbell Lunge
Set 1 90lbs 15
Set 2 90lbs 15
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 15
Set 2 45lbs 15
Dumbell Seated Calf Raise
Set 1 90lbs(45) 20
Set 2 90lbs(45) 20
Crunch
Set 1 40
Set 2 40
Triad A
Workout Weight Reps
Dumbbell Bench
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Pullover
Set 1 50lbs(25) 15
Set 2 50lbs(25) 15
Triad B
Workout Weight Reps
Leg Press
Set 1 160lbs 15
Set 2 210lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Barbell Lunge
Set 1 90lbs 15
Set 2 90lbs 15
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 15
Set 2 45lbs 15
Dumbell Seated Calf Raise
Set 1 90lbs(45) 20
Set 2 90lbs(45) 20
Crunch
Set 1 40
Set 2 40
Milan's Workout Log 3/07
When doing HGM Phase 1 beginner, I just felt like something was missing. This morning I switched to advanced... I found the hidden treasure!
Quad A
Leg Press
Set 1 - 250lbs - 10 reps
Set 2 - 250lbs - 10 reps
Barbell Incline Bench Press
Set 1 - 135lbs - 10 reps (Accidentally did Decline instead of incline.)
Set 2 - 135lbs - 8 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 55lbs DB - 8 reps
Pullups
Banged my knew on the assisted pullup machine. So i switched to pullovers
Set 1 - 35lbs Plate - 10 reps
Set 2 - Bodyweight - 2 lousy reps.
To suppliment, I did underhanded lateral pulldowns. 100lbs - 8 reps.
Quad B
Dips
Set 1 - Bodyweight - 8 reps
Set 2 - Bodyweight - 7 reps
Barbell Lunge
Set 1 - 45lbs - 10 reps left first
8 reps right right first.
Bodyweight Lunge
Set 1 - 10 reps each leg
Cable Seated Row
Set 1 - 60lbs - 10 reps
DB Bent Over Row
Set 1 - 30lbs DB - 8 reps
Hanging Knee Raise
Set 1 - Bodyweight - 15 reps
Quad A
Leg Press
Set 1 - 250lbs - 10 reps
Set 2 - 250lbs - 10 reps
Barbell Incline Bench Press
Set 1 - 135lbs - 10 reps (Accidentally did Decline instead of incline.)
Set 2 - 135lbs - 8 reps
Romanian Dead Lift
Set 1 - 50lbs DB - 10 reps
Set 2 - 55lbs DB - 8 reps
Pullups
Banged my knew on the assisted pullup machine. So i switched to pullovers
Set 1 - 35lbs Plate - 10 reps
Set 2 - Bodyweight - 2 lousy reps.
To suppliment, I did underhanded lateral pulldowns. 100lbs - 8 reps.
Quad B
Dips
Set 1 - Bodyweight - 8 reps
Set 2 - Bodyweight - 7 reps
Barbell Lunge
Set 1 - 45lbs - 10 reps left first
8 reps right right first.
Bodyweight Lunge
Set 1 - 10 reps each leg
Cable Seated Row
Set 1 - 60lbs - 10 reps
DB Bent Over Row
Set 1 - 30lbs DB - 8 reps
Hanging Knee Raise
Set 1 - Bodyweight - 15 reps
Tuesday, March 6, 2007
Workout log 3/06
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
Swiss Ball Crunch
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine 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
Crunch
12 Sets of 20 (480)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Ran .49Miles 4'37 Minutes (Treadmill Random)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
Swiss Ball Crunch
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Supine Leg lifts (with Swiss Ball) with Crunch (8lbs Medicine 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
Crunch
12 Sets of 20 (480)
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Ran .49Miles 4'37 Minutes (Treadmill Random)
Milan's Workout Log 3/06
Guess what?
It's cardio day!
30 mins Elliptical Random Level 5
I really think the key to cardio machines is setting it to random and physically adjusting your speed/resistance. It doesn't feel so boring this way...
It's cardio day!
30 mins Elliptical Random Level 5
I really think the key to cardio machines is setting it to random and physically adjusting your speed/resistance. It doesn't feel so boring this way...
Monday, March 5, 2007
Workout log 3/05 (Morning)
Triad A
Workout Weight Reps
Barbell Bench
Set 1 90lbs 15
Set 2 90lbs 15
Dumbbell Deadlift
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Pullover
Set 1 50lbs(25) 15
Set 2 50lbs(25) 15
Triad B
Workout Weight Reps
Inclined Leg Press
Set 1 90lbs 15
Set 2 140lbs 15
Dumbell Bent Over Row
Set 1 90lbs(45) 15
Set 2 90lbs(45) 15
Dumbell Lunge
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 12
Set 2 45lbs 12
Dumbell Seated Calf Raise
Set 1 90lbs(45) 20
Set 2 90lbs(45) 20
Crunch
Set 1 40
Set 2 40
Ran 1.12 Miles 11'13 Minutes (Treadmill Random)
Saturday, March 3, 2007
Workout log 3/03
Workout Weight Reps
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
Incline Bench (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Bench Press (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Fly (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Lat Pulldown (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Seated Row/Rear Delt (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Shoulder Press (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Dual Axis Lat Raise (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Hip Abductor (Machine)
Set 1 110lbs 20
Set 2 110lbs 20
Set 3 110lbs 20
Incline Bench (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Bench Press (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Fly (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Lat Pulldown (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Seated Row/Rear Delt (Machine)
Set 1 90lbs 12
Set 2 90lbs 12
Set 3 90lbs 12
Shoulder Press (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Dual Axis Lat Raise (Machine)
Set 1 70lbs 12
Set 2 70lbs 12
Set 3 70lbs 12
Friday, March 2, 2007
Workout log 3/02
Swiss Ball Crunch
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Abdomen Lift
20
Alternating Plank
20 Seconds Each Side
Crunch
At least 240
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Ran 2.11 Miles 20'02 Minutes (Treadmill Random)
160 with 8lbs Medicine Ball
Seated Twist
40 with 8lbs Medicine Ball
Supine Leg lifts (with Swiss Ball)
40
Abdomen Lift
20
Alternating Plank
20 Seconds Each Side
Crunch
At least 240
Torso Rotation
Set 1 115 20
Set 2 115 20
Set 3 115 20
Ran 2.11 Miles 20'02 Minutes (Treadmill Random)
Thursday, March 1, 2007
Workout log 3/01
HGM: Phase 1 (Beginner)
Triad A
Workout Weight Reps
Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Pullover
Set 1 50lbs(25) 12
Set 2 50lbs(25) 12
Triad B
Workout Weight Reps
Dumbell Squat
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Bent Over Row
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Lunge
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 12
Set 2 45lbs 12
Dumbell Seated Calf Raise
Set 1 90lbs(45) 15
Set 2 90lbs(45) 20
Crunch
Set 1 20
Set 2 20
Triad A
Workout Weight Reps
Dumbbell Bench
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbbell Deadlift
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Pullover
Set 1 50lbs(25) 12
Set 2 50lbs(25) 12
Triad B
Workout Weight Reps
Dumbell Squat
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Bent Over Row
Set 1 90lbs(45) 12
Set 2 90lbs(45) 12
Dumbell Lunge
Set 1 90lbs(45) 10
Set 2 90lbs(45) 10
Triad C
Workout Weight Reps
Barbell Cuban Press
Set 1 45lbs 12
Set 2 45lbs 12
Dumbell Seated Calf Raise
Set 1 90lbs(45) 15
Set 2 90lbs(45) 20
Crunch
Set 1 20
Set 2 20
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