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