Monthly Archives: July 2015

AM: squats bar-6,10 95-5,6 135-3 Assisted pullups 120-6,6 Lats 160-5 140-8 120-12 Hack squats 90-12 180-12 270-12 360-10,10 270-10,10 Overhead press 95-6,6,6,6 Smith machine lat raises 95-10,10,10 115-8 tri’s 50-15 100-5 70-10 Body squats 10,10,10 Today at work it was … Continue reading →

AM: EZ-bar curls 60-10,10,10,10 40 min on treadmill 2.5 miles I did intervals of 1/10 mile distances of jogging and walking for the first 30 minutes PM: 40 min elliptical machine WORK! Let me tell you about the dream team … Continue reading →

AM: leg press 180-12 270-12 360-12 450-12 540-12 540-10,10,10 450-10,10,10 DB bench press 50-10 60-10 70-10 80-10 90-5 85-6 75-10 65-10 Incline Bench press 135-8,8,8 PM: 20 min bike Today was another grueling day at work. Questions about time lines … Continue reading →

AM: deadlifts 135-5,6,8,10 40 min intervals on the treadmill including some 1 minute jogging. PM: 30 min elliptical machine Work was crazy again. we have been getting partial requests in for work that are requiring major updates before we can … Continue reading →

AM: 30 lb dumbbell routine Pushups 10,9,8,7,6,5,4,3,2,1 Overhead press 10,9,8,7,6,5,4,3,2,1 squats 10,9,8,7,6,5,4,3,2,1 deadlifts 10,9,8,7,6,5,4,3,2,1 curls 10,9,8,7,6,5,4,3,2,1 situps 10,9,8,7,6,5,4,3,2,1 55 reps total in 47 minutes PM: 30 min elliptical machine Back to work and I was busy as usual. I tried … Continue reading →

Day 6: AM: 30 min weight lifting in the gym 20 min elliptical machine PM: 53 min hike at Gulf Branch. Everything was still soaked from all the rains we have been getting. We did an easy trail and kept … Continue reading →

AM: squats bar-6,8 95-5,5 135-1 Assisted pullups 120-5,5,5 Lats 160-5 120-10 hack squats 90-12 180-12 270-12 360-12,10,10,10,10,10 Overhead press 95-5,5,5,5 deadlifts 135-8,8 EZ-bar curls 70-10,10,10,10,10 Hack squats 360-10,10,10 PM: 30 min elliptical machine My wife is coming home today! Yes! … Continue reading →

AM: 15 min intervals 25 min elliptical machine PM: 30 min elliptical machine A 3 day weekend is here! WooHoo, now we just have to hope for good weather and no knuckleheads doing stupid things.

AM: leg press 180-12 270-12 360-12 450-12 540-12 540-10,10,10,10,10 DB bench press 55-10 65-10 75-8 85-5 Bench press 135-5 185-5 225-5 Incline press 135-10 155-8 175-6 PM: 30 min elliptical machine Today I worked offsite. It was an easy day … Continue reading →