Week of June 20, 2010

Monday
Squat - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 185 x 5; 225 x 4; 255 x 3 x 2 sets; 275 x 2 x 5 sets
Bench Press - Bar x 20 x 2 sets; 138 x 8 x 2 sets; 165 x 5; 209 x 4; 236 x 3 x 2 sets; 253 x 3 x 5 sets
Triceps
NOTES: Trying to get back in the mode of training...

Tuesday
Off Day

Wednesday
Bench Press (Smith Press) - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 4; 275 x 3; 225 x 3 x 4 sets
Triceps
Straight Leg DL (Smith Press)
NOTES: Trained at a hotel gym in San Antonio and did the best I could.

Thursday
Off Day

Friday
Off Day

Saturday
Off Day

Week of June 13, 2010

Monday
Bench Press - Bar x 20 x 2 sets; 138 x 10 x 2 sets; 185 x 6 x 2 sets; 231 x 5; 253 x 5; 275 x 5; 291 x 5; 319 x 3
Triceps
NOTE: This was my best workout since my injury...319 x 3

Tuesday
10 min on upright bike in McAllen, TX

Wednesday
Off Day

Thursday
Bench Press (pink on ring) - Bar x 20 x 3 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 3 x 7 sets; 225 x 10
Triceps/Biceps
ARC TRAINER: 30 min Weight Loss mode @ level 6 - burned 618 calories

Friday
Off Day

Saturday
Off Day

Week of June 6, 2010

Sunday (265.5)
Arc Trainer - 20 min Interval Mode @ lvl 1 - burned 336 calories + 10 min Strength Mode @ lvl 1 - burned 213 calories = 549 total calories burned

Monday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6, 225 x 5 x 4 sets, 275 x 5. 3-Board - 319 x 3, 341 x 3
Accessory - Tris & Back

Tuesday
Off Day - Vacation in Galveston

Wednesday
Walked roughly 1.5 in Galveston

Thursday
Off Day - Vacation in Galveston

Friday (266.5)
Bench Press - Bar x 20 x 2 sets, 135 x 10 x 2 sets, 185 x 6; 225 x 3 x 8 sets w/ 60 rest
NOTES: Started with narrow grip and widen every two sets finishing with pinky on the rings.
Accessory - Back/Biceps/Tris

Saturday
Squat - Bar x 10 x 2 sets, 135 x 6 x 2 sets, 185 x 6, 225 x 5 x 5 sets, 315 x 1
NOTES: This week felt much better than last week. Hopefully I will get my leg strength back quickly.
Accessory - Leg Ext, Leg Curl, Hip Ab, Hip Ad, Back Ext

Week of May 30, 2010

Sunday
Off Day - In McKinney for Memorial Day

Monday
Off Day - Memorial Day

Tuesday (265.0)
Arc Trainer - 30 min Weight Loss Mode @ lvl 7 - burned 646 calories

Wednesday
Off Day

Thursday (265.5)
Off Day

Friday
Bench Press - Bar x 20 x 2 sets; 135 x 10 x 2 sets; 185 x 6; 225 x 10; 275 x 3; 315 x 1.5; 225 x 5 x 5 sets
NOTES: My elbow felt absolutely GREAT! But...I am extremely weak right now! I have a long way to go to get my strength back.
Accessory - Various selectorized: Row; Chest Press; Incline Press; Overhead Press. Also, DB Biceps Curl & Rolling DB Extensions w/ 30 lb
Arc Trainer - 20 min Weight Loss Mode @ lvl 6 - burned 399 calories

Saturday
Squats - Bar x 10 x 2 sets; 135 x 8 x 2 sets; 225 x 5; 185 x 5 x 4 sets
NOTES: Oh boy! 225 for 5 reps felt like a TON today. It's going to be a long uphill battle but I am gonna do it!
Accessory - 45 deg back ext; face pulls for lats; shrugs