July 20 2012

1,000 yard swim 20 mins
235 pushups
50-70 pull-ups (did not really keep count)
Sprints
5 - 100 meter sprints under 16 seconds (try to beat previous score)
5 sets of decline sit-ups in between sets of pushups and pull ups

June 3

1,000 yard swim - 20 mins
200 Pushups reps of 25

June 2

2 mile run 17:02
200 pushups threw out the day
(stew smith 10 day pushup workout)

June 1

4 mile run 30:42
200pushups in as little sets as possible
(stew smith 10 day pushup workout)

May 31

1430-1530
Shoulders
Standing Military press
1x10 65lbs, 1x8 85lbs, 1x6 105lbs, 1x4 125lbs
75pushups mixed in between sets
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Lat pull down
100x 10, 120x10, 140x8, 160x6, 180x4, 200x3, 220x2
50 total pushups in between sets
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Biceps curls 50x10, 60x8, 70x6, 80x4
Wide grip pull ups in between sets 5-4-3-2 (no rest)
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Hammer curls 3x10, 25lbs 3 sets of 15 pushups after each set no rest

May 30

PT
5 x 25, 6 x 25, 3 x 8
(push. sit, pull)
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Run 3 miles
21:17:44

May 29

1430-1530
Bench
135x10, 165x10, 185x8, 205x6, 225x4
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Incline dumbbell press
50x10, 60x8, 70x6, 80x4
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Machine flys
100lbs - 3x10
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Swim 15 mins - 750yds
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Run 2 miles - 15:22:12
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