Shadow Log

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

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shadow33
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Posts: 358
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Re: Shadow Log

Post by shadow33 » Fri Jun 22, 2012 6:02 pm

6-22-12

Weight 288.6 - down 2 lbs for week and 36 overall

Walk to gym 30 minutes

Small Muscle Workout

Hise Shrugs

225 - 4 sets of 20


Face Pulls

40 - 4 sets of 20

Rear delt machine

20 - 4 sets of 20

Weighted Incline situp

10 - 4 sets of 10

Walk home 30 minutes

Notes - Workout took 20 minutes - I one hour of walking to the gym and home and 20 minutes of lifting.
Last edited by shadow33 on Sun Jun 24, 2012 1:55 am, edited 1 time in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jun 24, 2012 1:55 am

6-23-12


Small Muscle Workout

10 minutes treadmill -3.2 mph at 6 degree incline

The following are done as circuit

Curl bar preacher curls

30 - 3 sets of 20
30 - 3 sets of 15

Tate Presses

15 - 20 reps
20 - 3 sets of 20 and 2 sets of 15

Machine Leg Press Calf Raises

180 - 3 sets of 25 reps
180 - 3 sets of 20 reps

BB ab rollouts

65 - 4 sets of 10 reps
65 - 2 sets of 9 reps


Total weight workout time - 26:45

Walked home - 30 minutes

Mowed and trimmed - 1 hour 52 minutes in the evening

Almost 3 hours of exercise for the day

Notes- Dropped my car off to get oil changed, which is by the gym - That is why I walked home - Pretty solid overall
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jun 24, 2012 11:55 am

6-24-12


10 minutes treadmill - 3.2 mph 6 degree incline

Good Girl/Bad Girl Machine - stack x 20

Straddle Squats - 45 lb kb - 10 reps

Squats

45 - 5 reps
95 - 10 reps
135 - 5 reps
Box Squats
155 - 5 reps
175 - 5 reps
185 - 5 reps

Supersetted these

Deadlift - All reps are mixed grip

135 - 3 reps
175 - 5 reps
215 - 4 reps
245 - 3 reps
275 - 2 rep
295 - 1 rep
315 - 1 rep
325 - 1 rep
275 - 3 sets of 3 reps

Flat bench DB presses

40 - 10 reps
50 - 10 reps
60 - 8 reps
70 - 6 reps
85 - 5 reps
95 - 5 reps
95 - 5 reps

10 minutes treadmill
53 minutes weights
63 minutes total

Notes- I need to make sure I have the right bar to deadlift. The bar I used started to roll in my hand. This workout was a little longer than last week due to changing out deadlift bar and extra set on deadlift. It is humid, even at 5 in the morning - sweated profusely. Solid workout
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jun 25, 2012 3:25 pm

Son's workout

6-25-12

Squats

275 - 3 reps
335 - 3 reps
365 - 6 reps - PR

His goal for the start of football season was a 425 squat - The 365 for 6 puts him close to that for a rep-max.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jun 25, 2012 7:15 pm

6-25-12

Walk 43 minutes at lunch
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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powerlifter54
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Posts: 7942
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Location: TX

Re: Shadow Log

Post by powerlifter54 » Tue Jun 26, 2012 8:42 am

shadow33 wrote:Son's workout

6-25-12

Squats

275 - 3 reps
335 - 3 reps
365 - 6 reps - PR

His goal for the start of football season was a 425 squat - The 365 for 6 puts him close to that for a rep-max.

Have him add a double in after first two sets and before workset. best to sneak up on PR.

example
275 - 3 reps
335 - 3 reps
385x2
365 - 6 reps

Goal is to feel good after some doubles in the 385-405 range, and then he tries the double on a day he is feeling good with 425 with no peak and no mental stress. And keeps th emass adding squat reps to boot.

Word.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jun 26, 2012 2:44 pm

powerlifter54 wrote:
shadow33 wrote:Son's workout

6-25-12

Squats

275 - 3 reps
335 - 3 reps
365 - 6 reps - PR

His goal for the start of football season was a 425 squat - The 365 for 6 puts him close to that for a rep-max.

Have him add a double in after first two sets and before workset. best to sneak up on PR.

example
275 - 3 reps
335 - 3 reps
385x2
365 - 6 reps

Goal is to feel good after some doubles in the 385-405 range, and then he tries the double on a day he is feeling good with 425 with no peak and no mental stress. And keeps th emass adding squat reps to boot.

Word.
That is a great idea Jack - Will do it.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jun 26, 2012 6:02 pm

6-26-12

Walk - 30 minutes upon waking

Gym

Treadmill - 10 minutes 3.2 mph 6 degree incline

Good Girl/Bad Girl Machine - stack x 20

Straddle Squats - 45lb kb x 10

I did these as circuit

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 3 sets of 5

Standing Mil. Press

65 - 10 reps
85 - 8 reps
105 - 6 reps
135 - 5 reps
145 - 5 reps
155 - 5 reps

Lat Pulldowns

90 - 10 reps
110 - 8 reps
140 - 6 reps
160 - 5 reps
170 - 5 reps
170 - 5 reps

Notes - Very good workout. The depth is coming along on squats. My knees are still going forward on some of the reps as I near the bottom, but things are looking better.

walk - 24 minutes in the evening

Daily Tally

30 min. walk
10 min. treadmill
43 min. weights
24 min. walk
Total - 1 hour and 47 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed Jun 27, 2012 6:23 pm

6-27-12

Walk upon waking - 65 minutes

Gym

Treadmill 10 min. 3.2 mph - 6 degree incline - 5 min. 2.5 mph 0 incline

The following 3 exercises are done as circuit

45lb Standing Curl bar curls

55 - 5 sets of 15

Standing DB overhead Tri. Extensions

25 - 15 reps
30 - 4 sets of 15

Seatbelt Cable laterals

10 - 5 sets of 20

These are done with no rest

BB wrist curls - 80 - 6 reps
CB rev. wrist curls - 40 - 7 reps
BB wrest curls - 80 - 6 reps
CB rev. wrist curls - 40 - 7 reps
Behind the back BB wrist curls - 85 - 7 reps
CB rev. wrist curls - 40- 7 reps
Behind the back BB wrist curls - 85 - 7 reps
CB rev. wrist curls - 40- 7 reps
SED DB wrist abductions - 3 sets of 8 with each earm

Total Workout time - 30 minutes

Daily Tally

Morning walk - 65 minutes
Treadmill - 15 minutes
Weights - 30 minutes

Total - 1 hour and 40 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu Jun 28, 2012 6:19 pm

6-28-12

Weight - 289.4 - Up .8 lbs so far this week.


Treadmill - 7 minutes on treadmill - 3.2 mph incline 6 degrees

Good girl/bad girl machine - stack x 20

Straddle Squats - 45 lb kb - 10 reps

These are done as a circuit

Squats - light day

45- 10 reps
95- 5 reps
135- 5 reps
175- 5 reps
185- 5 reps
195 - 5 reps

Bench - All reps beside the opening set were paused

45 - 10 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 3 sets of 5

Hammer Rows

0 - 12 reps
90 - 10 reps
110 - 8 reps
140 - 6 reps
160 - 5 reps
170 - 5 reps
170 - 5 reps

Notes -

Weights - 44 minutes
Treadmill - 7 minutes
Total - 51 minutes

For the last few weeks I have always lost weight by Thursday, so this was a bit of a surprise. I was looking back through old records and I am within a couple of pounds of my lowest weight since around 2002. I am sure my body is balking a little bit.

So, I will go a little easier on my free day and weigh in daily for the next couple of weeks to see how my body is reacting to the free day and how long it takes to recover.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri Jun 29, 2012 2:51 pm

6-29-12


Weight - 288.8

Walk to gym 30 minutes

Small Muscle Workout

Hise Shrugs

225 - 6 sets of 20


Face Pulls

40 - 6 sets of 20

Rear delt machine

20 - 6 sets of 20

Weighted Incline situp

10 - 6 sets of 10

Walk home 38 minutes

Mowed- 25 minutes

Daily Tally

Walk - 68 minutes
Weights - 27 minutes
Mowing - 25 minutes
Total - 2 hours

Notes - I am a little disappointed with the weight loss this week. I know it is no linear, but I have been pretty tight with my diet. Calories have been between 1300-1700 all week. My activity level is high. Time to just stay the course.

The reason the walk home was longer was due to taking a longer route and dodging traffic. This was all done before 9 am.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jun 30, 2012 6:05 pm

6-30-12

Weight - 288 - down .8 on week and 36.8 overall


Small Muscle Workout

Walk - 32 minutes to gym

The following are done as circuit

Curl bar preacher curls

30 - 6 sets of 20


Tate Presses

15 - 20 reps
20 - 5 sets of 20

Machine Leg Press Calf Raises

180 - 6 sets of 25 reps


BB ab rollouts

65 - 6 sets of 10 reps

Total weight workout time - 32:00

Walked home - 32 minutes


Notes- Everything was slow today. My walk was slow. My workout was slow. It was a "get in and get out" workout.

Daily Tally

Walk - 64 minutes
Weights - 32 minutes
Total - 96 minutes
Last edited by shadow33 on Sun Jul 01, 2012 11:58 am, edited 3 times in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 01, 2012 11:56 am

7-1-12

Weight- 293


10 minutes treadmill - 3.2 mph 7 degree incline

Good Girl/Bad Girl Machine - stack x 20

Straddle Squats - 45 lb kb - 10 reps

Squats

45 - 5 reps
95 - 10 reps
135 - 5 reps
Box Squats
165 - 5 reps
185 - 5 reps
185 - 5 reps

Supersetted these

Deadlift - All reps are mixed grip

135 - 3 reps
175 - 5 reps
215 - 4 reps
245 - 3 reps
275 - 2 rep
295 - 1 rep
315 - 1 rep
335 - 1 rep
295 - 1 rep

Flat bench DB presses

40 - 10 reps
50 - 10 reps
60 - 8 reps
75 - 6 reps
90 - 5 reps
95 - 5 reps
95 - 5 reps

Daily Tally

10 minutes treadmill
50 minutes weights
35 minutes mowing
Total98 minutes

Notes- On the deads, I was going to do 295 for 8 or more, but the top part of my forearm was tight, so just did a single. I am going to deload next week.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jul 02, 2012 1:14 pm

7-2-12

Walk - 40 minutes upon waking

Treadmill 10 minutes 7 degree incline - 3.2 mph
3 min - 2.5 mph 0 incline

Total - 53 minutes for day
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jul 03, 2012 6:05 pm

7-3-12

Weight - 291.4

Walk - 21 minutes upon waking

Gym - Deload week



Treadmill - 10 minutes 3.2 mph 7 degree incline

Good Girl/Bad Girl Machine - stack x 20

Straddle Squats - 45lb kb x 10

I did these as circuit

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 3 reps
185 - 2 reps
205 - 1 rep
225 - 1 rep

Standing Mil. Press

65 - 10 reps
85 - 8 reps
115 - 6 reps
145 - 1 rep
155 - 1 rep

Lat Pulldowns

90 - 10 reps
120 -10 reps
140 - 10 reps
160 - 6 reps

Daily Tally

21 min. walk
10 min. treadmill
28 min. weights
Total - 59 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed Jul 04, 2012 1:53 pm

7-4-12

Deload week

Weight - 289

Walk to gym - 30 minutes

Gym

Small Muscle workout

The following 3 exercises are done as circuit

45lb Standing Curl bar curls

55 - 3 sets of 15

Standing DB overhead Tri. Extensions

25 - 15 reps
30 - 2 sets of 15

Seatbelt Cable laterals

10 - 3 sets of 20

These are done with no rest

BB wrist curls - 80 - 7 reps
CB rev. wrist curls - 40 - 7 reps
Behind the back BB wrist curls - 85 - 8 reps
CB rev. wrist curls - 40- 7 reps
SED DB wrist abductions - 1 set of 8 with each arm

Total Workout time - 22 minutes

Walk home - 30 minutes

Daily Tally

Morning walk - 60 minutes
Weights - 22 minutes

Total - 1 hour and 22 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Thu Jul 05, 2012 5:55 pm

7-5-12

Weight - 289.2 -

Walk - 21 minutes upon waking


Treadmill - 15 minutes on treadmill - 3.2 mph incline 7 degrees - 10 min - 5 min 3.0 mph 0 incline

Good girl/bad girl machine - stack x 20

Straddle Squats - 45 lb kb - 10 reps

These are done as a circuit

Deload Week

Front Squats

45- 5 reps
95- 5 reps
135- 5 reps
155- 3 reps
155- 3 reps
155 - 3 reps

Bench - All reps beside the opening set were paused

45 - 10 reps
95 - 5 reps
135 - 5 reps
155 - 3 reps
185 - 2 reps
205 - 1 rep
225 - 1 rep

Hammer Rows

0 - 12 reps
90 - 10 reps
110 - 10 reps
140 - 10 reps
160 - 6 reps

Notes -

Walk - 21 minutes
Weights - 35 minutes
Treadmill - 15 minutes
Total - 1 hour 11 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Fri Jul 06, 2012 5:58 pm

7-6-12

Weight - 286.4 - (Down 1.6 lbs for week and 38.2 lbs total)

Deload Week

Small Muscle Workout

The following are done as a circuit

Treadmill -10 min. 3.2mph - 7 degree incline - 5 min 3.0 mph and 0 incline

Hise Shrugs

225 - 3 sets of 20

Face Pulls

40 - 3 sets of 20

Ab machine

Stack - 3 sets of 20

Rear delt machine

20 - 3 sets of 20

Treadmill

Went 3.5 mph for 15 minutes varying the incline from 0-7

Daily Tally

Treadmill - 30 min
Weights - 17 min

Total - 47 min
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jul 07, 2012 8:25 pm

7-7-12

Weight - 286.4

Deload Week

Walk - 30 minutes to gym

Small Muscle workout

The following exercises were done as a circuit

Curl Bar Preachers

30 - 3 sets of 20

Tate Presses


15 - 20 reps
20 - 2 sets of 20

Leg Press Calf Raises

180 - 3 sets of 25

Weighted Situps

10 - 3 sets of 10

Walk - 30 minutes home

Dally Tally

60 minutes - walk
17 minutes - weights
40 minutes - mowing/trimming
117 minutes - total

Notes - I left for the gym at 5:30 am and got back at around 7. I was drenched. It was 80 degrees at 6.
Last edited by shadow33 on Sun Jul 08, 2012 11:50 am, edited 1 time in total.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sat Jul 07, 2012 8:27 pm

7-7-12

Son's workout

Deadlift -

Worked up to 405 for a single - This is a PR

He then did 3 sets of 3 with 375, 355, and 335.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

User avatar
powerlifter54
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Posts: 7942
Joined: Wed Jan 05, 2005 5:46 pm
Location: TX

Re: Shadow Log

Post by powerlifter54 » Sun Jul 08, 2012 6:21 am

shadow33 wrote:7-7-12

Son's workout

Deadlift -

Worked up to 405 for a single - This is a PR

He then did 3 sets of 3 with 375, 355, and 335.

Like. =D>
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Sun Jul 08, 2012 11:49 am

7-8-12

Deload week

Treadmill - 15 minutes - 10 minutes 3.2 mph - 7 degree incine - 5 min 3.2 mph 0 incline

Box Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
165 - 3 reps
185 - 2 reps
185 - 2 reps

DB Bench press

40 - 10 reps
50 - 10 reps
60 - 10 reps
70 - 10 reps

Deadlift

135 - 3 reps
185 - 3 reps
225 - 3 reps
275 - 1 rep
315 - 1 rep

Daily Tally
Walk - 15 minutes
Weights - 27 minutes
Total - 42 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Mon Jul 09, 2012 6:17 pm

7-9-12

Walk - 21 minutes upon waking

Walk - 50 minutes at lunch

Total - 71 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Tue Jul 10, 2012 6:14 pm

7-10-12

Walk - 20:30 upon waking

Gym

Treadmill - 10 minutes - 3.2mph at 7 degree incline

Good Girl/Bad Girl Machine - Stack x 20 reps

Straddle Squats - 55lb db for 10 reps

The following were done as a circuit

Squats

45 - 5 reps
95 - 5 reps
135 - 5 reps
155 - 4 reps
185 - 3 reps
205 - 2 reps
225 - 1 rep
235 - 2 sets of 5 reps

Standing Mil. Press

65 - 10 reps
85 - 8 reps
115 - 6 reps
145 - 5 reps
155 - 2 sets of 5 reps

Lat Pulldowns

90 - 10 reps
120 - 8 reps
140 - 6 reps
160 - 5 reps
170 - 5 reps
180 - 5 reps

Notes - Snappy workout - Squats are coming around. My wind was good, in fact I breezed through the entire weight workout in 38 minuts. Mil. press was solid and Lat Pulls were easy.

Daily Tally

Walk - 20:30
Treadmill - 10 min.
Weights - 38 min.
Total - 68 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

shadow33
Staff Sergeant
Posts: 358
Joined: Wed Feb 15, 2012 10:25 pm

Re: Shadow Log

Post by shadow33 » Wed Jul 11, 2012 6:21 pm

7-11-12

Went to gym upon waking

Treadmill - 10 min. 3.2 mph 7 degree incline

Small Muscle Workout

The following 3 exercises were done as a circuit

Standing 45lb CB Curls

55 - 15 reps
65 - 15 reps
65 - 3 sets of 12 reps

Standing DB Overhead Tri. Exts.

25 - 15 reps
30 - 15 reps
35 - 3 sets of 15 reps

Seatbelt Cable Laterals

20 - 2 sets of 15 reps
20 - 2 sets of 12 reps
20 - 10 reps

The following are done as a circuit

BB wrist curls - 80 - 7 reps
CB rev. wrist curls - 40 - 7 reps
BB wrist curls - 80 - 7 reps
CB rev. wrist curls - 40 - 7 reps
Behind the back BB wrist curls - 85 - 8 reps
CB rev. wrist curls - 40 - 7 reps
Behind the back BB wrist curls - 85 - 8 reps
SED DB Wrist Abductions - 25 - 3 sets of 8 alternating arms

Total Weights time - 28 minutes

Lunch

Walk - 56 minutes

Daily Tally

Treadmill - 10 minutes
Weights - 28 minutes
Walk - 56 minutes
Total - 94 minutes
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

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