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Persistant1
03-10-2010, 09:03 PM
Wednesday:
03/10/10-
Barbell Bench Press:
45x12-135x10
185x10 waited 90 seconds
225x10 waited 90 seconds
225x10 waited 90 seconds
225x10 waited 30 seconds-135x10-close grip

Curved Bar Reverse Cable Tricep Pull Downs
30x10 waited 90 seconds
40x10 waited 90 seconds
50x10 waited 30 seconds-30x10

Standing Dumbbell Shoulder Military Press:
30'sx10 waited 90 seconds
40'sx10 waited 90 seconds
50'sx10 waited 30 seconds- 30'sx10

Treadmill:
Speed Intervals ranging from 2.5mph - 4.0mph changing every 5 minutes by .5mph
40 minutes plus 2 min cooldown.

Persistant1
03-12-2010, 09:47 AM
Friday, 03/12/10

Meal1:
Sausage egg and cheese croissant, chocolate milk, and mt dew
Meal2:
2 yoplait banana yogurts, bottle of water, and banana
Meal3:
6 inch publix sub, milk, and 3 cookies
bottle of water while working out
Meal4:
spaghetti and a pepsi
Meal5:
a piece of cake (ate at my boss' house)
half a bottle of water before bed

Barbell Squat:
45x10-95x10 2 min wait
115x10 2 min wait
135x10 2 min wait
155x10 2 min wait
185x10--95x10

Standing On Ledge Calve Raises:
x12 1 min wait
x12 1 min wait
x12

Single Dumbbell Straight Leg Deadlift:
20x12 1 min wait
40x12 1 min wait
60x12--20x12

Ab Crunches:
x15 1 min wait
x15 1 min wait
x15

Treadmill Speed Intervals Ranging From 2.5mph - 4.0mph changing every 5 minutes by .05mph
40 minutes

Persistant1
03-13-2010, 04:32 PM
Saturday
03/13/10

Meal1:
Bagel with cream cheese, and glass of orange juice

Meal2:
Mt. Dew. half of banana----
later on had 2 vanilla yogurts, other half of banana, and bottle of water

Meal3:
Left over spaghetti milk and a few cookies

Meal4:
Left over spaghetti milk and a few cookies

Glass of Orange Juice

Meal5:
Chocolate Graham cake and a glass of milkl

Persistant1
03-14-2010, 10:07 AM
Sunday, 03/14/10

Meal1:
Sausage Egg and Cheese breakfast sandwich, and orange juice.
Meal2:
Left over Spaghetti, milk, and a few cookies
Meal3:
2 hot dogs with ketchup mustard and relish and a coke
Meal4:
2 mixed drinks at the bar, and a miller lite draft
Meal5:
Yogurt, poptart and milk
Meal6:
Few cookies and milk

Over all I'm not too happy with the foods I ate, but I have a sweet tooth, and if I'm going to cheat I might as well cheat on my day off. Monday is a new day, and I plan on going back on track.

Persistant1
03-16-2010, 02:29 PM
Monday, 03/15/10

Meal1:
Bagel with cream cheese, and a glass of orange juice.
Meal2:
Mt. Dew, and a donut
Meal3:
2 Vanilla yogurts, and a bottle of water
Meal4:
6" sub, milk, and jalapeno cheese puffs
Fell asleep early cause of the time change

Persistant1
03-16-2010, 02:39 PM
Tuesday, 03/16/10

Barbell Bent Rows:
45x15- no rest-115x12 2 min rest
135x10 2 min rest
155x8 30 second rest-115x12

Standing Curved-Barbell Curls (wider grip):
35x12 2 min rest
65x10 2 min rest
85x8 30 second rest-45x12

Dumbbell Bent Bench Rows:
40'sx12 2min rest
60'sx10 2 min rest
80'sx8 30 second rest-40'sx12

Dumbbell Lateral Raises:
5'sx12 1 min rest
10'sx12 1 min rest
15'sx12 -5'sx12

Treadmill:
2.5mph-4.0mph Speed intervals. changing every 5 min by .5mph. 40 minutes with 2 min cool
down


Meal1:
Bagel with cream cheese, and glass of orange juice.
Meal2:
Mt. Dew and 2 fig newtons
Meal3:
2 Vanilla yogurts, and bottle of water and banana
Meal4:
6" sub, glass of milk, and jalapeno cheese puffs
Meal5:
6" sub, glass of orange juice.
-- sometime later a small glass of light apple juice--

Persistant1
03-17-2010, 08:28 AM
Wednesday, 03/17/10

(12,10,8,12)
Bench Press:
45x15-135x12 2 min rest
205x10 2 min rest
255x8 30 second rest- closegrip- 155x12
Cable French Press:
40x12 2 min rest
60x10 2 min rest
80x8 - no rest - 40x12
Body weight dips
x10 2 min rest
x10 2 min rest
x10
Treadmill:
2.5-4.0mph speed intervals 40 minutes plus 2 minute cool down

Meal1:
Bagel with cream cheese, glass of orange juice
Meal2:
Ham and Cheese sandwich with tomato, mayo, olive oil. Glass of milk and 4 smaller chocolate chip cookies from publix

Persistant1
03-19-2010, 11:25 AM
Friday, 03/19/10

Barbell Parallel Squats:
45x12 -norest- 135x12 2min rest
185x10 2 min rest
225x8 -1min rest- close stance 135x12

Standing Machine Calve Raises:
90x12 1min rest
90x12 1min rest
90x12 30 second rest- 45x12

Kettle bell swings (but with dumbbell holding on with both hands)
40x12 1min rest
60x12 1min rest
50x12 30 second rest- 40x12

Ab Machine:
25x15 1min rest
50x15 1min rest
75x15 30 second rest - 25x15

Back Hyper Extensions:
10lbs in arms x15
10lbs in arms x15
no weight x15

Treadmill:
Speed Intervals ranging from 2.5-4.0mph changing .5mph every 5 minutes (40 minutes total plus 5 min cool down)


Meal1:
Bagel with cream cheese, and glass of orange juice
Meal2:
Mountain Dew and 2 fig newtons
Meal3:
2 vanilla yogurts, banana, and bottle of water
Meal4:
Ham and cheese sandwich with tomato, mayo, and olive oil.
Meal5:
Milk and crispy cream donut
Meal6:
Ham and cheese sandwich with tomato, mayo, and olive oil, and orange juice.

Persistant1
06-16-2010, 03:05 PM
Haven't posted in a while. Thought I'd start my journal back up.

Wednesday:

BenchPress:
45x12 45x12 135x10 185x10 225x10 185x10 135x10

TricepPushdowns:
50x10 70x10 90x10 70x10 50x10

DumbbellBenchPress:
40'sx10 60'sx10 80'sx10 60'sx10 40'sx10

Treadmill:
walk 2.5-3.5mph 30minutes

Persistant1
06-18-2010, 01:22 PM
BarbellRows:
45x12 45x12
95x10 115x10 135x10
115x10 95x10

StandingCurls:
35x10 50x10 65x10
50x10 35x10

DumbbellRows:
40'sx10 50'sx10 60'sx10
50'sx10 40'sx10

Treadmill:
2.5/3.0/3.6mph
30minutes

Persistant1
06-26-2010, 01:07 PM
BenchPress:
45x12 45x12
135x10 185x10 225x10
185x10 135x10

TricepCablePushdowns:
50x10 70x10 90x10
70x10 50x10

DumbbellFlatPress:
40'sx10 60'sx10 80'sx10
60'sx10 40'sx10

DumbbellFrenchPress:
40x10 60x10 80x10
60x10 40x10

Treadmill:
2.5/3.0/3.5mph speed intervals (total of 30 minutes)

Persistant1
06-30-2010, 09:13 AM
Sunday:

BarbellRows:
45x12 45x12
95x10 115x10 135x10
115x10 95x10

StandingEZbarcurls:
35x10 50x10 65x10
50x10 35x10

DumbbellRows:
40'sx10 50'sx10 60'sx10
50'sx10 40'sx10

DumbbellHammerCurls:
20'sx10 30'sx10 40'sx10
30'sx10 20'sx10

Treadmill: 2.5/3.0/3.5mph 30minutes