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)

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

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.

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.

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

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

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)

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...

Workout log 3/05 (Afternoon)

Ran 2.26 Miles 22'43 Minutes (Treadmill Random)

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)

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

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)

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