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
----------
Lat pull down
100x 10, 120x10, 140x8, 160x6, 180x4, 200x3, 220x2
50 total pushups in between sets
--------------
Biceps curls 50x10, 60x8, 70x6, 80x4
Wide grip pull ups in between sets 5-4-3-2 (no rest)
---------------
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)
------------------
Run 3 miles
21:17:44

May 29

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

May 27

Squat
135x10, 185x10, 205x8, 225x6, 245x4, 265x2, 285x2
---------------
Leg press 3 45's each side 3x10
---------------
Leg curl 95lbs x3

May 25

5/24/12
GYM
bi's/tri's
50 lbs barbell curl close and regular grip 1x10
60 lbs 2 x 10
70 lbs 1 x 8
---------------
dumbell over heads-tri's
50 lbs 1 x 10
60 lbs 2 x 10
70 lbs 1 x 10
----------------
weighted dips
2 x 8-45lb plate
----------------
skull crushers 2 x 10 60 lbs
----------------
cable pulldowns
2 x 10 50 lbs
2 x 10 55 lbs
---------------
dumbell curls/ hammer curls
35 lbs 2 x 10 -  regular
30 lbs  2 x 10 - hammer
---------------
swim 500 yd *APROX 10:43*
need help with that...

250 pushups sets of 30, until i cannot do sets of 30 then i will do sets of 20 to get 250 pushups for time.

May 23

Sorry i have not been posting lately......still training tho

5/23/12
3.7mile run
aprox. 31mins (no stop watch)

no gym today rest day..

April 11

April 11 workout

Stretch
-------------
Pushups
5 x 20 regular
3 x 15 diamond
3 x 15 wide
*1:30 min rest in between sets*
-------------
Squats
2 x 10 135 lbs
1 x 10 185 lbs
1 x  8  205 lbs
1 x 7  225  lbs
1 x 3  275   lbs
1 x 10 135 lbs
---------------
Leg press machine
1 x 10 -- 45 lbs each side
3 x 10 -- (3)45s each side
1 x 10 -- 45 lbs each side
-----------------
Leg extension machine
3 x 10 135lbs
-----------------
Skull crushers
3 x 10 60 lbs
2 x 10 70 lbs
1 x 10 80 lbs
-----------------
Dips
3 x 10
*:30 second rest in between sets*

10 april

10 april
--------------------
1430-1600
pushups
5 x 20 (3 seconds down explode up)
pull ups
5 x 7
*2 MIN REST IN-BETWEEN SETS*
--------------------
Shoulders
overhead DB press
2 x 10 40 lbs
1 x 10 45 lbs
1 x 10 50 lbs

Standing military press
3 x 10 65 lbs
2 x 10 85 lbs

Shoulder machine overhead press
3 x 10

Stew smith's shoulder workout
http://www.youtube.com/watch?v=QlTMYrYT4hs

COOLD DOWN
stretching

--------------------
ABS
4 x 35 sit ups
2 x 50 flutter kick (4 count)
2 sets 20 leg levers
2 x 20 side crunches
2 x 20 scissors
*2 MIN REST IN-BETWEEN SETS*

april 9 Training

1430-1600
flat bench
2 x 10 - 135 lbs
1 x 10 - 155 lbs
1 x 10 - 175 lbs
1 x 10 - 185 lbs
1 x 4 - 205 lbs

incline dumbbell press
3 x 60 lbs
incline dumbbell fly's
3 x 25 lbs
------------------------
Cardio
3 miles 21:03:25
7.01 min/mile PACE
------------------------
Core
2 x 20 bridge
2 x :30 plank
2 x :30 side plank (both sides)
2 x 20 bird dogs
2 x 10 superman