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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May 27

Squat
135x10, 185x10, 205x8, 225x6, 245x4, 265x2, 285x2
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Leg press 3 45's each side 3x10
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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
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dumbell over heads-tri's
50 lbs 1 x 10
60 lbs 2 x 10
70 lbs 1 x 10
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weighted dips
2 x 8-45lb plate
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skull crushers 2 x 10 60 lbs
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cable pulldowns
2 x 10 50 lbs
2 x 10 55 lbs
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dumbell curls/ hammer curls
35 lbs 2 x 10 -  regular
30 lbs  2 x 10 - hammer
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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..