tag:blogger.com,1999:blog-23575982011600455772024-03-04T22:05:13.716-08:00Loose in the CageJust a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.comBlogger55125tag:blogger.com,1999:blog-2357598201160045577.post-85027187656493517112008-10-05T19:25:00.001-07:002008-10-05T19:38:55.301-07:00Friday October 3rd & the WeekendFriday I did Legs & Back:<br /><br />My leg exercises were the same as previously except I bumped up weight on some of them (i.e. 35lb dbs for calf raises, 20lb dbs for lunges, etc.) But here are my pull up numbers:<br /><br />Reverse Grip Chin Ups - 17 reps<br />Wide Grip Pull Ups - 16 reps<br />Close Grip Overhand Pull Ups - 15 reps<br />Switch Grip Pull Ups - 20 reps<br /><br />Reverse Grip Chin Ups - 18 reps<br />Wide Grip Pull Ups - 10 reps<br />Close Grip Overhand Pull Ups - 12 reps<br />Switch Grip Pull Ups - 18 reps<br /><br />So I improved in everything once again, which is awesome. I have one more week before another rest week.<br /><br />I did my anaerobic drills on Saturday, but they didn't last two long. I think it was a combination of doing Legs & Back at 11pm the night before and then not warming up as long as I would have normally (I was trying to squeeze the workout in between Conference sessions), but I slightly pulled both quads. At first I just thought they were sore or tight from doing legs just 16 hours before, but about 10 minutes into my sprints I had to pull up because of the pain. I was doing really well, too. They are still sore today, but I hope to be able to do my sprints tomorrow. <br /><br />Goals for the week -<br /><br />Mon:<br />AM - Anaerobic<br />PM - Chest, Shoulders, Tris<br /><br />Tues:<br />AM - Cardio<br />PM - Basketball<br /><br />Wed:<br />AM - Speed<br />PM - Back & Biceps<br /><br />Thurs:<br />AM - Plyometric<br />PM - Volleyball<br /><br />Fri:<br />AM - Rest<br />PM - Legs & Back<br /><br />Sat:<br />Kenpo/Cardio/RestJust a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com6tag:blogger.com,1999:blog-2357598201160045577.post-45746302196187048272008-10-02T08:12:00.000-07:002008-10-02T08:22:21.527-07:00UpdatingSo Tuesday was just a basketball day as my legs were pretty toast, along with beginning a new commercial project. So that means little to no time. I did play basketball that night though.<br /><br />Wednesday I didn't do my anaerobic due to time, but I did get in my lift.<br /><br />Back & Biceps:<br />Wide Pull Ups - 17 reps<br />Lawnmowers - 20 reps w/35lb dumbbells<br />Twenty Ones - 21 reps w/25lb dumbbells<br />One Arm Cross Body Curl - 12 reps w/ 30lb dumbbells<br />Switch Grip Pull Ups - 16 reps<br />Elbow Out Lawnmowers - 15 reps w/35lb dumbbells<br />Standing Bicep Crurls - 12 reps w/30lb dumbbells<br />One Arm Concentration Curls - 12 reps w/30lb dumbbells<br />Corn Cob Pull Ups - 7 reps<br />Reverse Grip Bent Over Rows - 13 reps w/35lb dumbbells<br />Open Arm Curls - 10 reps w/25lb dumbbells<br />Static Arm Curls - 16 reps w/30lb dumbbells<br /><br />BREAK<br /><br />Towel Pull Ups - 15 reps<br />Congdon Locomotive - 40 reps w/30lb dumbbells<br />Crouching Cohen Curls - 9 reps w/30lb dumbbells<br />Corkscrew Curls - 8 reps w/30lb dumbbells<br />Chin Ups - 10 reps<br />Seated Back Flys - 11 reps w/30lb dumbbells<br />Curl Up/Hammer Down - 8 reps w/35lb dumbbells<br />Hammer Curls - 9 reps w/35lb dumbbells<br />Max Pull Ups (close grip chinnies) - 8 reps<br />Superman - 5 reps @ 10second holds<br />In & Out Hammer Curls - 12 reps w/30lb dumbbells, 4 reps w/25lb dbs<br />Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb<br /><br />Matched or improved every exercise except Chin Ups, which I dropped down 5 reps! But I had upped my weights on the bicep exercises before hand, so the arms were fairly toast. <br /><br />I also played tennis Wednesday night, but it wasn't much exercise as we were playing rotating doubles and a couple people weren't very good and I was very rusty. So it was a lot of standing around with 2 hit rallies. Doesn't exactly break a sweat, but it was still fun. Its been so long.<br /><br />Today I will be doing my anaerobic workout and then hopefully in lieu of yoga.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-24661212788973642642008-09-29T09:55:00.000-07:002008-09-29T23:08:41.451-07:00Catching Up Since WednesdayJust some quick clarification - Last posting was labeled "Thursday" but that was because it was after Midnight - those workouts were from Wednesday.<br /><br />Soooo since then -<br /><br />Thursday - no workout other than volleyball that night because from 1pm to about 8pm I spent the day helping a sister in our ward move out of her storage unit and apartment. I figured that counted. ha. Then is saw USC LOSE to Oregon State!!!! :-( And then went and played volleyball, taking my aggression out on the ball, resulting in mostly too long of kills. haha.<br /><br />Friday - No cardio in the AM - legs were still feeling the Wednesday anaerobic training and all the moving/volleyball. PM I did Chest & Back instead of Legs & Back for the same reasons I didn't do cardio in the morning.<br /><br />Saturday - Saturday was pretty much shot with going with my fam to a kids sale out at Oaks Park, then I had a writing meeting for most of the afternoon, followed by mi esposa going to the RS Broadcast that night. Short version - no Kenpo or Cardio.<br /><br />Sunday - rest<br /><br />Monday (today):<br />This morning I did Speed Conditioning down at the football pitch as follows:<br /><br />WARM UP - stretch and jog 1 lap around track<br /><br />- Hollows – Sprint 20m @ 80%, 20m cruise and sprint 20m @ 80% - build to<br />100% over the <span style="font-weight: bold;">8 sets.</span><br /><br />- 3 tuck jumps (knee to chest) into a 5m sprint 45 sec recovery <span style="font-weight: bold;">*3 reps * 3 sets</span> with<br />90 sec rest between each set.<br /><br />- <span style="font-weight: bold;">3 x 5 reps</span> of 25m sprints from different positions off the ground. 45 sec rest<br />between reps and 90 sec between each set.<br /><br />- <span style="font-weight: bold;">2 x 6 reps</span> of 40m sprints from different positions off the ground with a step.<br />45 sec rest between reps and 90 sec between each set.<br /><br />- <span style="font-weight: bold;">2 x 5 reps</span> of 5m sprints from the get- up position then 5m lateral shuffle pick up a<br />ball jump over a tackle bag for 30m sprint.<br /><br />COOL DOWN - stretch, jog to walk one lap around track.<br /><br />These anaerobic and speed conditioning routines are geared towards rugby players, hence the "picking a ball and jumping over a tackle bag". I don't have a rugby ball (yet) and no tackle bag, so I just jumped over an imaginary bag. But I think I'll start bringing my soccer ball for the drills that require a ball. Most of these sprints would normally require you to be carrying the ball, so until I get a rugby ball I'll use the soccer ball.<br /><br />Tonight I will do my Chest, Shoulders, Triceps routine.<br /><br /> . . . Later that night. :-)<br /><br />Slow Motion 3-in-1 Push Ups - 12 reps + 9 bonus military pushes<br />In & Out Shoulder Flys - 16 reps w/20lb dumbbells<br />Chair Dips - 45 reps<br />Plange Push Ups - 11 reps<br />Pike Press - 16 reps<br />Side Tri-Rises - 25 reps each side<br />Floor Flys - 20 reps<br />Scarecrows - 12 reps w/20lb dumbbells<br />Overhead Tricep Extensions - 8 reps w/50lbs<br />2 Twitch Speed Push Ups - 12 fast/9 slow<br />Y Press - 10 reps w/30lb dumbbells<br />Lying Tricep Extension - 12 reps w/25lb dumbbells<br /><br />BREAK<br /><br />Side to Side Push Ups - 16 reps<br />Pour Flys - 12 reps w/15lb dumbbells<br />Side Leaning Tricep Extensions - 10 reps w/25ld dumbbells<br />One Arm Push Ups - 5 reps (no knees)<br />Weighted Circles - 25 reps w/10lb dumbbells<br />Throw the Bomb - 12 reps w/ 25lb dumbbells<br />Clap Push Ups - 10 reps (no knees!)<br />Slo-Mo Throws - 11 reps w/ 15lb dumbbells<br />Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells<br />Weighted Balance Push Ups - 10 reps w/15lb dumbbells<br />Shoulder Shrugs - 20 reps w/35lb dumbbells<br />Fly_Row_Press - 10 reps w/20lb dumbbells<br />Dumbbell Cross Body Blows - 40 reps w/20lb dumbbells<br /><br />COOL DOWN<br /><br />I killed it tonight! I was pretty stoked I improved in every single exercise except F 2 B Tri Ext, which I matched last weeks - but with true form this week. I even added Shoulder Shrugs to the routine. I was pretty excited how good I felt and even did the full Ab Ripper routine afterwards (15 reps every exercise, except 40 reps for the Russian Twist). Great night!<br /><br />We'll see how I feel en la manana. . .Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-68680058234757871292008-09-25T00:31:00.000-07:002008-09-29T10:11:54.271-07:00Killer day - Anaerobic with Back/Biceps routineSo I have changed up my AM workout. Instead of doing the Cardio X routine from P90 X as my morning workout I am going to start incorporating anaerobic and conditioning drills instead. So this morning I did an anaerobic session down at the college track.<br /><br /><span style="font-weight: bold;">I ran 200m within 40 seconds - rested 20 seconds - ran 100m within 20 seconds - rested 40 seconds and repeated. I did 9 circuits, 1 shy of my 10 circuit goal. I could feel a cramp coming on so I sprinted my last 100m at full speed and even after the previous 9.5 circuits I was able to sprint 100m in 16 seconds . . . not too bad.</span><br /><br />So it was a total of 2700 meters sprinting in a matter of about 10 minutes. As one could imagine that hurt. haha. But there is such a big difference between actually getting out and running versus any other type of stationary cardio, meaning self contained in a room. I think this will really sky rocket my conditioning.<br /><br />Mondays I will do speed conditioning in the morning, lift in the afternoon/evening.<br /><br />Tuesdays Plyo (speed/vertical training) in morning, basketball in evening<br /><br />Wednesdays anaerobic conditioning in morning, lift in afternoon/evening<br /><br />Thursdays Yoga in morning, volleyball in evening<br /><br />Fridays Cardio X in morning, lift in evening (my Friday lift is a Legs & Back routine, so I decided to skip any heavy duty running or speed drills, etc. for the sake of my knees/legs)<br /><br />Saturdays Kenpo<br /><br />I'm pretty excited.<br /><br />So my PM workout today was Back & Biceps. The basic concept is doing 2 back exercises followed by 2 bicep exercises:<br /><br />Wide Pull Ups - 15 reps<br />Lawnmowers - 20 reps w/35lb dumbbells<br />Twenty Ones - 21 reps w/25lb dumbbells<br />One Arm Cross Body Curl - 10 reps w/ 30lb dumbbells<br />Switch Grip Pull Ups - 14 reps<br />Elbow Out Lawnmowers - 15 reps w/35lb dumbbells<br />Standing Bicep Crurls - 10 reps w/30lb dumbbells<br />One Arm Concentration Curls - 10 reps w/30lb dumbbells<br />Corn Cob Pull Ups - 5 reps<br />Reverse Grip Bent Over Rows - 12 reps w/35lb dumbbells<br />Open Arm Curls - 8 reps w/25lb dumbbells<br />Static Arm Curls - 16 reps w/30lb dumbbells<br /><br />BREAK<br /><br />Towel Pull Ups - 12 reps<br />Congdon Locomotive - 30 reps w/30lb dumbbells<br />Crouching Cohen Curls - 15 reps w/25lb dumbbells<br />Corkscrew Curls - 12 reps w/25lb dumbbells<br />Chin Ups - 15 reps<br />Seated Back Flys - 10 reps w/30lb dumbbells<br />Curl Up/Hammer Down - 8 reps w/35lb dumbbells<br />Hammer Curls - 10 reps w/30lb dumbbells<br />Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted<br />Superman - 5 reps @ 10second holds<br />In & Out Hammer Curls - 16 reps w/25lb dumbbells<br />Strip Set - 8 reps/35lb, 8 reps/30lb, 8 reps/25lb, 8 reps/20lb<br /><br />Cool Down<br /><br />I'm tired and going to bed.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com60tag:blogger.com,1999:blog-2357598201160045577.post-22740827626051316382008-09-23T10:47:00.001-07:002008-09-23T10:49:10.395-07:00Plyo LandDid my Plyometric workout today. Fun as always . . . .<br /><br />No basketball tonight due to a church meeting and going out with Chad, Derek and Mike as Chad is only a couple weeks from his move to Boise! Crazy.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com1tag:blogger.com,1999:blog-2357598201160045577.post-558681540357941842008-09-23T08:38:00.000-07:002008-09-23T08:56:21.086-07:00Catching Up!So Thursday I did a Cardio X workout instead of the Yoga, due to time constraints. And I played volleyball as I do every Thursday. Then I missed Friday's Core workout. Saturday I took the ORPAT (Oregon Physical Ability Test) for the West Linn Police Department and passed. So that was my workout for the day as well. 6 laps on an obstacle course and a push/pull machine, etc. <br /><br />Monday I started Phase 2 of my workouts, where my routines are all switched up. I'm also doing double days M-W-F. So in the AM I did the Cardio X routine and in the PM I did Chest, Shoulders and Triceps as follows:<br /><br />Slow Motion 3-in-1 Push Ups - 10 reps + 2 reps on knees<br />In & Out Shoulder Flys - 16 reps w/15lb dumbbells<br />Chair Dips - 40 reps<br />Plange Push Ups - 10 reps<br />Pike Press - 13 reps<br />Side Tri-Rises - 20 reps each side<br />Floor Flys - 16 reps<br />Scarecrows - 12 reps w/15lb dumbbells<br />Overhead Tricep Extensions - 12 reps w/40lbs<br />2 Twitch Speed Push Ups - 8 fast/6 slow<br />Y Press - 8 reps w/30lb dumbbells<br />Lying Tricep Extension - 10 reps w/25lb dumbbells<br /><br />BREAK<br /><br />Side to Side Push Ups - 12 reps<br />Pour Flys - 10 reps w/15lb dumbbells<br />Side Leaning Tricep Extensions - 8 reps w/25ld dumbbells<br />One Arm Push Ups - 18 reps (on knees)<br />Weighted Circles - 20 reps w/10lb dumbbells<br />Throw the Bomb - 10 reps w/ 25lb dumbbells<br />Clap Push Ups - 15 reps (on knees)<br />Slo-Mo Throws - 9 reps w/ 15lb dumbbells<br />Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells<br />Weighted Balance Push Ups - 6 reps w/10lb dumbbells<br />Fly_Row_Press - 8 reps w/20lb dumbbells<br />Dumbbell Cross Body Blows - 30 reps w/20lb dumbbells<br /><br />COOL DOWN<br /><br />And I FEEL it this morning!<br /><br />For Cardio from now on (as far as AM workout) I am going to start doing sprint/run/rugby conditioning drills at the football field. We'll see how that goes.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-60166880218112868052008-09-17T10:15:00.000-07:002008-09-23T08:56:21.086-07:00Tuesday and Wednesday WorkoutsWell Tuesday our daughter was really sick and we ended up taking her in. She had an ear infection. With how she was feeling and needing to be held and comforted most of the day I did not get a chance to do my workout (Yoga). Tuesday night, though, I played basketball . . . for about an hour. My night was cut short when my teammate (a very coordinated guy - insert sarcasm) came down with his elbow on my head and split it open. Fun Stuff. These are the "cleaned up" pictures. I didn't have a camera with me when it happened. Lots of blood though, it would have been cool to have the cam. Oh well.<br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidoK_O9eDJnvLC2myQAk0nCdMdfi7vhyphenhyphenapRYyksZNqNfJ_ohdbVRbn2p3OdaQ6821-wCWbaROuogWNJ2ViUlSgssVK03MUCcJyetOxojS8Cvr0S6BNXl_JJpNwoqvB9gA9AqpOFypHMmM/s1600-h/Not+Happy+About+Head+Wound+2.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidoK_O9eDJnvLC2myQAk0nCdMdfi7vhyphenhyphenapRYyksZNqNfJ_ohdbVRbn2p3OdaQ6821-wCWbaROuogWNJ2ViUlSgssVK03MUCcJyetOxojS8Cvr0S6BNXl_JJpNwoqvB9gA9AqpOFypHMmM/s320/Not+Happy+About+Head+Wound+2.JPG" alt="" id="BLOGGER_PHOTO_ID_5247041038773335010" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEuwszF0mhjnhvyG9hu5t7nMpAUefv0X4jIYLCyW_l1QWvK0zxqty99v1zPT1jwHkuA6sDmNYYZQgsnyKCD84fW3iipt5YV5SAAtfG-2YXrYpBDETa7hnh6mpnVNsU3wUJIIn43FaF0fc/s1600-h/Head+Wound.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEuwszF0mhjnhvyG9hu5t7nMpAUefv0X4jIYLCyW_l1QWvK0zxqty99v1zPT1jwHkuA6sDmNYYZQgsnyKCD84fW3iipt5YV5SAAtfG-2YXrYpBDETa7hnh6mpnVNsU3wUJIIn43FaF0fc/s320/Head+Wound.JPG" alt="" id="BLOGGER_PHOTO_ID_5247041034229795810" border="0" /></a><br /><br />But this morning (Wednesday) I did do my Kenpo workout. Nice cardio workout, but not the most physically taxing. But I guess that's good for the "rest week".Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-73323143982487147442008-09-15T22:19:00.000-07:002008-09-23T08:56:21.087-07:00Sunday and Monday of the "Rest Week"Sunday I did an hour long stretching routine. Not as relaxing as it sounds. haha. But by the end you feel pretty good.<br /><br />Monday, today, I've started my first Rest Week, which is a recovery week. Its not a week off by any means though.<br /><br />Monday - Core Synergistics<br />Tuesday - Yoga<br />Wednesday - Kenpo<br />Thursday - Stretch<br />Friday - Core Synergistics<br />Saturday - Yoga<br /><br />I probably won't be doing that second Yoga though because that's the day I do the Agility Test with West Linn.<br /><br />But here's my Core Workout from today:<br /><br />Staggered Hands/Stacked Foot Push Ups - 30 reps (switching every 5)<br />Banana Rolls - 2 passes, 5 sec holds each position; total of 2 minutes total<br />Leaning Crescent Lunge - 24 reps<br />Squat Run - 60 seconds w/ 10lb dumbbells<br />Sphinx Push ups - 12 reps<br />Bow to Boat - 5 reps at 10 second holds each<br />Low Lateral Skaters - 20 reps w/ legs rais<br />Lunge & Reach - 2 minutes (60 seconds each side) w/ 15lb dumbbells<br /><br />BREAK<br /><br />Prison Cell Push Ups (Burpees with knee tucks) - 10 drops (30 push ups)<br />Side Hip Raise - 20 reps<br />Squat X Press - 30 reps w/ 10lb dumbbells<br />Plank to Chaturanga Run - 60 sec (change every 10 sec)<br />Walking Push Ups - 60 sec<br />Superman/Banana - 60 sec<br />Lunge Kickback Curl Press - 20 reps w/ 15lb dumbbells<br />Towel Hop - 60 sec<br /><br />BREAK<br /><br />Balance Arm Push Ups - 60 sec (10 reps - could do more with more time)<br />Steam Engine - 50 reps<br />Dreya Roll - 60 sec<br />Plank to Chaturanga Static - 60 sec (change every 10)<br />Halfback (Football Hero) - 60 sec<br />Table Dip Leg Raise - 40 reps (could have better form)<br /><br />COOL DOWN<br /><br />Pretty brutal workout, but a really good one for the lower back and abs.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-31945005453012776652008-09-14T12:29:00.000-07:002008-09-23T08:56:21.087-07:00Saturday's workoutsSo I did the Legs & Back routine, but then went to an RV show with the family and walked around for 3 or 4 hours. My legs didn't have anything left to do the Kenpo routine.<br /><br />But here's what I did with Legs & Back:<br /><br />Balance Lunges - 25 reps each side w/20lb dumbbells<br />Calf-Raise Squat - 25 reps w/ 30lb dumbbells<br />Reverse Grip Chin Ups - 15 reps<br /><br />Super Skaters - 25 reps each side<br />Wall Squats - 90 seconds<br />Wide Grip Pull Ups- 15 super wide assisted reps<br /><br />Step Back Lunges - 15 reps each side w/ 25lb dumbbells<br />Side Lunges - 24 reps each side w/ 15lb dumbbells<br />Close Grip Overhand Pull Ups - 13 reps<br /><br />Single - Leg Wall Squats - 60 seconds (30 each leg)<br />Deadlift Squats - 20 reps each side<br />Switch Grip Pull Ups - 20 reps<br /><br />BREAK<br /><br />3-Way Lunge w/ Kick - 15 reps each side<br />Sneaky Lunges - 20 reps<br />Reverse Grip Pull Ups - 17 reps<br /><br />Chair Salutations - 2 reps @ 30 sec each<br />Toe-Roll Iso Lunges - 20 reps each side<br />Wide Grip Pull Ups - 18 super wide assisted reps<br /><br />Groucho Walk - 45 seconds<br />Calf Raises - 75 reps w/ 30lb dumbbells (25 toes out, 25 toes straight, 25 toes in)<br />Close Grip Overhand Pull Ups - 20 (8 regular, 12 assisted) reps<br /><br />80/20 Sieber Speed Squats - 30 reps each leg<br />Switch Grip Pull Ups - ran out of time<br /><br />118 reps pull-ups over 101 previous week - and I didn't even do the last set of switch grip pull ups! :-)Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-53781326557918769532008-09-13T12:53:00.000-07:002008-09-23T08:56:21.088-07:00Thursday, Friday, SaturdayThursday I was too dead to do my Yoga, but I did play 2 hours of Volleyball that night.<br /><br />Friday I did Yoga (full 90 minute routine)<br /><br />And Saturday I am going to do Legs & Back and then Kenpo tonight . . .Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-71106758718529044052008-09-10T21:17:00.000-07:002008-09-23T08:56:21.089-07:00Shoulders & Arms Wednesday Sept 10th, 2008Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells<br />In & Out Bicep Curl - 16 reps @ 30lb dumbbells; 16 reps @ 25 lb dumbbells<br />Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 15 reps @ 20lb dumbbells<br /><br />Break<br /><br />Deep Swimmers Press - 10 reps @ 25 lb dumbbells; 10 reps @ 25lb dumbbells<br />Full Supination Concentration Curls - 10 reps @ 30lb dumbbells; 10 reps@ 30 lb dumbbells<br />Chair Dips - 35 reps; 35 reps<br /><br />Break<br /><br />Upright Rows - 15 reps @ 60lb bar: 15 reps @ 60lb bar<br />Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells<br />Flip-Grip Twist Tricep Kickback - 15 reps @ 15lb dumbbells; 15 reps @ 15lb dumbbells<br /><br />Break<br /><br />Seated 2 angle Shoulder Flys - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells<br />Crouching Cohen Curl - 12 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells<br />Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells<br /><br />Break<br /><br />In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells<br />Congdon Curl - 10 reps @ 30lb dumbbells; 10 reps @ 30lb dumbbells<br />Side Tri-Rise - 20 reps; 25 reps<br /><br /><span style="font-weight: bold;">Need to move up weights next time.</span><br /><br />Ab routine (half)Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-44550473034196356122008-09-09T12:53:00.000-07:002008-09-23T08:56:21.089-07:00Tuesday, September 9th PLYODid my full plyometric workout this morning. Actually felt really good. I wasn't bonking at the end. I think I was jumping my highest on my 180 switch pickups, which is near the end of the hour long workout. Having a yogurt about 30 min to 45 min before working out makes a HUGE difference.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-33431767873448242122008-09-09T12:51:00.000-07:002008-09-23T08:56:21.090-07:00End of Week 2 Measurements<span style="font-weight: bold;">MEASUREMENTS</span><br /><br />Neck: Wk 1: 16", <span style="font-weight: bold;">Wk 2: 16.5"</span><br />Chest: Wk 1: 41", <span style="font-weight: bold;">Wk 2: 43"</span><br />Waist: Wk 1: 35", <span style="font-weight: bold;">Wk 2: 34.5"</span><br />Hips: Wk 1: 37", <span style="font-weight: bold;">Wk 2: 36.5"</span><br />Biceps - Wk 1: L-14.5" R-14.5", <span style="font-weight: bold;">Wk 2: L-14.75" R-14.5"</span><br />Forearms - Wk1: L-12" R-12", <span style="font-weight: bold;">Wk 2: L-12.25" R-12.25"</span><br />Thighs- Wk 1: L-23.5" R: 23", <span style="font-weight: bold;">Wk 2: L-22.5" R-23"</span><br />Calves- Wk 1: L-15.5" R-16", <span style="font-weight: bold;">Wk 2: L-15", R-15.5"<br /><br />Pretty good improvements for just 2 weeks, especially for the chest and arms. 2" gain in chest and .25" in biceps and forearms!<br /><br />I'm pretty sure on my original measurements I swapped waist and hips . . . so I remedied that on these measurements.<br /></span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-5866858772768455922008-09-08T12:35:00.000-07:002008-09-23T08:56:21.090-07:00Chest & Back Monday Sept 8thStandard Push Ups - 25 reps<br />Wide Pull Ups - 15 reps super wide assisted<br />Military Push Ups- 18 + 5 knee reps<br />Reverse Grip Pull Ups - 12 reps<br /><br />Break - 45 sec<br /><br />Wide Push Ups - 25 reps<br />Overhand Close Grip Pull Ups - 13 reps<br />Decline Push Ups- 15 reps<br />Heavy Pants - 15 reps @ 35lb dumbbells<br /><br />Break - 45 sec<br /><br />Diamond Push Ups - 12 reps<br />Lawnmowers - 20 reps @ 35lb each side<br />Divebomber Push Ups - 18 reps<br />Back Flys - 10 reps @ 25lb dumbbells<br /><br />Break - 45 sec<br /><br />Wide Pull Ups - 15 reps super wide assisted<br />Standard Push Ups - 25 reps<br />Reverse Grip Pull Ups - 11 reps<br />Military Push Ups - 18 reps on my knees<br /><br />Break - 45 sec<br /><br />Overhand Close Grip Pulls - 10 reps<br />Wide Push Ups - 24<br />Heavy Pants - 15 reps@ 35lb dumbbells<br />Decline Push Ups - 15<br /><br />Break - 45 sec<br /><br />Lawnmowers - 20 reps @ 35lb dumbbells<br />Diamond Push Ups - 12 reps<br />Back Flys - 15 reps @ 25lb dumbbells<br />Divebomber Push Ups - Zero - too sick to my stomach . . .<br /><br />Total Push Ups: 192 reps<br />Total Pull Ups: 76 reps<br /><br /><br /><br /><span style="font-weight: bold;"><br /></span><span style="font-weight: bold;"></span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-63524854436614981702008-09-06T14:16:00.000-07:002008-09-23T08:56:21.091-07:00September 6th, 2008 Legs & BackBalance Lunges - 25 reps each side w/15lb dumbbells<br />Calf-Raise Squat - 25 reps w/ 25lb dumbbells<br />Reverse Grip Chin Ups - 12 reps<br /><br />Super Skaters - 25 reps each side<br />Wall Squats - 90 seconds<br />Wide Grip Pull Ups- 10 reps<br /><br />Step Back Lunges - 15 reps each side w/ 20lb dumbbells<br />Side Lunges - 24 reps each side (no weights this time)<br />Close Grip Overhand Pull Ups - 11 reps<br /><br />Single - Leg Wall Squats - 60 seconds (30 each leg)<br />Deadlift Squats - 20 reps each side<br />Switch Grip Pull Ups - 18 reps<br /><br />BREAK<br /><br />3-Way Lunge w/ Kick - 15 reps each side<br />Sneaky Lunges - 20 reps<br />Reverse Grip Pull Ups - 12 reps<br /><br />Chair Salutations - 2 reps @ 30 sec each<br />Toe-Roll Iso Lunges - 15 reps each side<br />Wide Grip Pull Ups - 12 reps<br /><br />Groucho Walk - 45 seconds<br />Calf Raises - 75 reps w/ 25lb dumbbells (25 toes out, 25 toes straight, 25 toes in)<br />Close Grip Overhand Pull Ups - 15 reps<br /><br />80/20 Sieber Speed Squats - 25 reps each leg<br />Switch Grip Pull Ups - 11 reps<br /><br />Total Pull Ups: 101 - compared to 86 last week.<br /><br /><span style="font-weight: bold;">NO AB WORKOUT<br /><br /></span><span>Ran basketball drills with Drew at night for 2 hours. First time he ever beat me in 1 on 1 - and he did it twice :-(.</span><span style="font-weight: bold;"><br /></span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-71450504927500579402008-09-05T17:04:00.000-07:002008-09-23T08:56:21.092-07:00Yoga XSo I missed my Yoga workout on Thursday - legs were tired from playing basketball and volleyball with the missionaries earlier in the day and then just before I was going to do the routine Thursday night Presto called and wanted to play volleyball. And I can't pass up volleyball. It ended up being pretty good volleyball, too.<br /><br />Anyway, so I shifted my days and did Yoga this morning. Just as a brutal as last week :-). And I will do Legs & Back tomorrow. If I'm up for it I'm going to try to do Kenpo tomorrow, also in the PM. I don't want to miss two weeks in a row of that.<br /><br />Yoga feels really good at the end, but it SUCKS while doing it.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-20769781116311920682008-09-03T12:17:00.000-07:002008-09-23T08:56:21.092-07:00Shoulders & Arms September 3rd, 2008Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells<br />In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells<br />Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 14 reps @ 20lb dumbbells<br /><br />Break<br /><br />Deep Swimmers Press - 9 reps @ 25 lb dumbbells; 9 reps @ 25lb dumbbells<br />Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells<br />Chair Dips - 35 reps; 35 reps<br /><br />Break<br /><br />Upright Rows - 15 reps @ 70lb combined weight: 15 reps @ 70lb combined weight<br />Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells<br />Flip-Grip Twist Tricep Kickback - 14 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells<br /><br />Break<br /><br />Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells<br />Crouching Cohen Curl - 10 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells<br />Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells<br /><br />Break<br /><br />In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells<br />Congdon Curl - 8 reps @ 30lb dumbbells; 9 reps @ 30lb dumbbells<br />Side Tri-Rise - 25 reps; 30 reps<br /><br />Plus the stupid Ab Ripper X 15 minute destruction of my abs routine. :-)Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-85101194416564114232008-09-03T09:37:00.000-07:002008-09-23T08:56:21.093-07:00Tuesday Plyometric Routine September 2nd, 2008Did my Plyo routine today as referenced on the August 26th post. I also played 2 hours of basketball in the PM . . . legs were dead and I sucked it up pretty bad. Tweaked the ankle a bit, too. Awesome :-) BUT - the workout didn't hurt nearly as bad as last week, so that's really good news.Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-59353582441011951042008-09-01T23:56:00.000-07:002008-09-23T08:56:21.093-07:00Monday Chest & Back September 1st, 2008So I did my Monday routine (chest & back) today. Definitely improved over last weeks numbers, but I was so spent at the end that I was unable to do my ab routine. Probably not enough food in me. Anyway here are my numbers for today:<br /><br />Standard Push Ups - 22 reps<br />Wide Pull Ups - 11 reps<br />Military Push Ups- 18 reps<br />Reverse Grip Pull Ups - 11 reps<br /><br />Break - 45 sec<br /><br />Wide Push Ups - 20 reps<br />Overhand Close Grip Pull Ups - 10 reps<br />Decline Push Ups- 12 reps<br />Heavy Pants - 15 reps @ 35lb dumbbells<br /><br />Break - 45 sec<br /><br />Diamond Push Ups - 12 reps<br />Lawnmowers - 20 reps @ 35lb each side<br />Divebomber Push Ups - 12 reps<br />Back Flys - 12 reps @ 25lb dumbbells<br /><br />Break - 45 sec<br /><br />Wide Pull Ups - 5 reps<br />Standard Push Ups - 20 reps<br />Reverse Grip Pull Ups - 6 reps<br />Military Push Ups - 18 reps on my knees<br /><br />Break - 45 sec<br /><br />Overhand Close Grip Pulls - 7 reps<br />Wide Push Ups - 20<br />Heavy Pants - 15 reps@ 35lb dumbbells<br />Decline Push Ups - 12<br /><br />Break - 45 sec<br /><br />Lawnmowers - 20 reps @ 35lb dumbbells<br />Diamond Push Ups - 12 reps on my knees<br />Back Flys - 14 reps @ 25lb dumbbells<br />Divebomber Push Ups - 12 reps <br /><br />So I need heavier weights for my Lawnmowers and Heavy Pants, but that'll be awhile because I can't afford to buy them right now. haha. But my pull ups all improved quite a bit in just the one week, but some of my push ups actually dropped. We'll see how next week goes.<br /><br />I did not do the Kenpo routine on Saturday :-( LameJust a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-73985615646531081052008-08-29T16:22:00.000-07:002008-09-23T08:56:21.094-07:00Friday August 29th, 2008 Legs & BackSo today I worked my Legs & Back for an hour. Pretty much legs, legs, back in that sequence.<br /><br />Balance Lunges - 25 reps each side w/10lb dumbbells<br />Calf-Raise Squat - 25 reps w/ 15lb dumbbells<br />Reverse Grip Chin Ups - 12 reps<br /><br />Super Skaters - 25 reps each side<br />Wall Squats - 90 seconds<br />Wide Grip Pull Ups- 8 reps<br /><br />Step Back Lunges - 15 reps each side w/ 15lb dumbbells<br />Side Lunges - 20 reps each side w/ 20lb dumbbells<br />Close Grip Overhand Pull Ups - 10 reps<br /><br />Single - Leg Wall Squats - 60 seconds (30 each leg)<br />Deadlift Squats - 20 reps each side<br />Switch Grip Pull Ups - 10 reps<br /><br />BREAK<br /><br />3-Way Lunge w/ Kick - 15 reps each side<br />Sneaky Lunges - 20 reps<br />Reverse Grip Pull Ups - 10 reps<br /><br />Chair Salutations - 2 reps @ 30 sec each<br />Toe-Roll Iso Lunges - 15 reps each side<br />Wide Grip Pull Ups - 10 reps<br /><br />Groucho Walk - 45 seconds<br />Calf Raises - 75 reps w/ 20lb dumbbells (25 toes out, 25 toes straight, 25 toes in)<br />Close Grip Overhand Pull Ups - 10 reps<br /><br />80/20 Sieber Speed Squats - 30 reps each leg<br />Switch Grip Pull Ups - 16 reps<br /><br />Total Pull Ups: 86 reps<br /><br /><span style="font-weight: bold;">NO AB WORKOUT</span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-91298489843309257072008-08-29T16:21:00.000-07:002008-09-23T08:56:21.094-07:00Thursday August 28th YOGASo here's my Yoga workout. I'm not going to type this out every Thursday - its the same each week, but here it is written out once. 90 MINUTES! OUCH!! haha<br /><br /><span style="font-weight: bold;">MOVING ASANAS</span><br />Runners Pose<br />Crescent Pose<br />Warrior One<br />Warrior Two<br />Reverse Warrior<br />Triangle Pose<br />Twisting Triangle<br />Chair to Twisting Chair (Prayer Twist)<br />Right Angles Pose to Grab<br />Prayer Twist from Runners Pose to Side Arm Balance<br />Warrior Three to Standing Splits<br />Half Moon to Twisting Half Moon<br /><br /><span style="font-weight: bold;">BALANCE POSTURES<span style="font-weight: bold;"><span style="font-weight: bold;"><br /></span></span></span>Tree (90 sec)<br />Royal Dancer (90 Sec)<br />Standing Leg Extension (90 Sec)<span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br />FLOOR WORK<br /></span></span></span></span>Crane (60 sec)<br />Seated Spinal Stretch (5 breaths each side)<br />Cat Stretch (5 breaths)<br />Frog (60 sec)<br />Bridge/Wheel (5 breaths)<br />Plough into Shoulder Stand<br />Table (5 breaths)<br />Cobbler Pose (60 sec)<span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br />"YOGA BELLY 7"<br /></span></span></span></span></span>One legged Hamstring Stretch<br />Two Legged Hamstring Stretch<br />Touch The Sky (30 sec)<br />Boat (30 sec)<br />Half Boat (30 sec)<br />Scissors (30 sec each side)<br />Torso Twist Hold (30 sec each side)<br />Deep Torso Twist Hold (30 sec each side)<br />Touch the Sky Graduates (20 sec per position x 3)<br /><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br />MORE FLOOR WORK<br /></span></span></span></span></span>Glute Stretch<br />Happy Baby<br />Child's Pose<br />Shavasana Corpse<br />Fetal Pose<br />Meditation Pose (Lotus)<span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /><br /></span></span></span></span></span>EASILY the hardest workout of all my routines. I also played 20 hours of volleyball Thursday night. Legs were toast, but it was good to force them to work after so much exercise this week. <span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><br /></span></span></span></span></span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-77729862851544600062008-08-27T14:40:00.000-07:002008-09-23T08:56:21.095-07:00Wednesday 08_27_08 Shoulders & ArmsShoulders & Arms - repeat workout. Shoulders, Bis, Tris, repeat. <br /><br />Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 9 reps @ 35 lb dumbbells<br />In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells<br />Two Arm Tricep Kickbacks - 10 reps @ 20lb dumbbells; 11 reps @ 20lb dumbbells<br /><br />Break<br /><br />Deep Swimmers Press - 8 reps @ 25 lb dumbbells; 8 reps @ 25lb dumbbells<br />Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells<br />Chair Dips - 30 reps; 30 reps<br /><br />Break<br /><br />Upright Rows - 9 reps @ 70lb combined weight: 8 reps @ 70lb combined weight<br />Static Arm Curls - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells<br />Flip-Grip Twist Tricep Kickback - 12 reps @ 15lb dumbbells; 12 reps @ 15lb dumbbells<br /><br />Break<br /><br />Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells<br />Crouching Cohen Curl - 8 reps @ 25lb dumbbells; 8 reps @ 25 lb dumbbells<br />Lying Down Tricep Extensions - 10 reps @ 25lb dumbbells; 10 reps @ 25lb dumbbells<br /><br />Break<br /><br />In & Out Straight-Arm Shoulder Flys - 16 reps @ 10lb dumbbells; 16 reps @ 15lb dumbbells<br />Congdon Curl - 8 reps @ 30lb dumbbells; 8 reps @ 25lb dumbbells<br />Side Tri-Rise - 25 reps; 25 reps<br /><br />Cool Down<br /><br /><span style="font-weight: bold;">-Plus AB workout -</span>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-77825944012815444232008-08-27T14:28:00.000-07:002008-09-23T08:56:21.095-07:00Tuesday Workouts 08-26-08So, today I did an hour long plyometric routine. Plyometrics is pretty much non-stop jump training. The pattern is as follows: Three exercises for 30 sec each, followed by a fourth for 60 sec. Repeat then a 45 sec break and so on. It was brutal. My butt hurts really bad. :-) <br /><br />I also played 2 hours of basketball in the PM, but that was good to get a second workout in - especially since we didn't lose a single game.<br /><br />Plyo routine:<br />Jump Squats x 30 sec<br />Run Stance Squats x 30 sec<br />Airborne Heisman x 30 sec<br />Swing Kicks x 60 sec<br /><br />Repeat<br /><br />Squat Reach Jumps x 30 sec<br />Run Stance Squat Switch Pickups x 30 sec<br />Double Airborne Heisman x 30 sec<br />Circle Run x 60 sec<br /><br />Repeat<br /><br />Jump Knee Tuck x 30 sec<br />Mary Katherine Lunges x 30 sec<br />Leapfrog Squats x 30 sec<br />Twist Combo x 60 sec<br /><br />Repeat<br /><br />Rock Star Hops x 30 sec (15 sec each side)<br />Gap Jump x 30 sec<br />Squat Jacks x 30 sec<br />Military March x 60 sec<br /><br />Repeat<br /><br />Run Squat 180 Switch x 30 sec<br />Lateral Leapfrog Squats x 30 sec<br />Monster Truck Tires x 30 sec<br />Hot Foot x 60 sec (30 sec each foot)<br /><br />Repeat<br /><br />Pitch and Catch x 60 sec<br />Jump Shot x 60 sec (30 sec each side)<br />Football Hero x 60 sec<br /><br />Cool DownJust a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-33765954844923177252008-08-25T13:43:00.000-07:002008-09-23T08:56:21.096-07:00Monday - 08_24_08 Chest & Back WorkoutRoad my <span style="font-weight: bold;">bike </span>1 mile to my parents' house where my workout equipment is (not enough floor space at our house) and did the following <span style="font-weight: bold;">Chest and Back</span> workout:<br /><br />Standard Push Ups - 20 reps<br />Wide Pull Ups - 6 full extension reps<br />Military Push Ups- 18 reps<br />Reverse Grip Pull Ups - 6 full extension reps<br /><br />Break - 45 sec<br /><br />Wide Push Ups - 20 reps<br />Overhand Close Grip Pulls - 7 full extension reps<br />Decline Push Ups- 15 reps<br />Heavy Pants - 15 reps @ 35lb dumbbells<br /><br />Break - 45 sec<br /><br />Diamond Push Ups - 12 reps<br />Lawnmowers - 20 reps @ 35lb each side<br />Divebomber Push Ups - 10 reps<br />Back Flys - 15 reps @ 20lb dumbbells<br /><br />Break - 45 sec<br /><br />Wide Pull Ups - 2 full extension, 7 assisted<br />Standard Push Ups - 20 reps<br />Reverse Grip Pull Ups - 15 assisted<br />Military Push Ups - 15 reps on my knees<br /><br />Break - 45 sec<br /><br />Overhand Close Grip Pulls - 10 assisted<br />Wide Push Ups - 20<br />Heavy Pants - 15 reps@ 35lb dumbbells<br />Decline Push Ups - 12<br /><br />Break - 45 sec<br /><br />Lawnmowers - 20 reps @ 35lb dumbbells<br />Diamond Push Ups - 15 reps on my knees<br />Back Flys - 20 reps @ 20lb dumbbells<br />Divebomber Push Ups - 8 reps <br /><br /><span style="font-weight: bold;">Totals:</span><br /><span style="font-weight: bold;">52 pull ups</span><br /><span style="font-weight: bold;">186 push ups</span><br /><span style="font-weight: bold;">105 weighted reps</span><br /><br /><span style="font-weight: bold;">Notes:<br />- </span>Full extension pull ups means I am going all the way down to a full hang position before pulling back up, no bent arms at the bottom position.<br /><span style="font-weight: bold;">- </span>Need to increase weights on lawnmowers, back flys and heavy pantsJust a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0tag:blogger.com,1999:blog-2357598201160045577.post-84793382112366646832008-08-23T20:16:00.001-07:002008-09-23T08:56:21.097-07:00Beginning Measurements and Photos. August 23, 2008Here are my measurements - I wish I had my measurements at the end of the "contest" to compare to, but I deleted the voting site before double checking if I had the measurements here as well.<br /> <span style="font-weight: bold;">CURRENT</span> <span style="font-weight: bold;">GOALS</span><br />Neck: 16" 16.5" - 17"<br />Chest: 41" 46"<br />Waist: 37" 31"<br />Hips: 35" 35"<br />Biceps - L: 14.5" R: 14.5" 16.5" - 17"<br />Forearms - L: 12" R: 12" 13.5"<br />Thighs- L: 23.5" R: 23" 24" - 25"<br />Calves- L: 15.5" R: 16" 17"<br /><br /><br />Below are photos from almost exactly one year ago (August 9th, 2007) and photos from today (August 23rd, 2008) - you can see why I am needing to get going again.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpd4seNNPjsfB0U5c2tZdhXZqSPvZcL5-5ovfASKDja40hHq7a2VJ5YpV-k-MdYVlKVHvfkbOZ_-dQVS3NFaDXOXTZfylvdxb5DUfIh9go9iYKk7lYqDoBoZnY4OhiuAG-Ug1LVKaagss/s1600-h/08_23_08_Quarter.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpd4seNNPjsfB0U5c2tZdhXZqSPvZcL5-5ovfASKDja40hHq7a2VJ5YpV-k-MdYVlKVHvfkbOZ_-dQVS3NFaDXOXTZfylvdxb5DUfIh9go9iYKk7lYqDoBoZnY4OhiuAG-Ug1LVKaagss/s320/08_23_08_Quarter.JPG" alt="" id="BLOGGER_PHOTO_ID_5237941481186956978" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcltbF6ITrWseHj39pMHHrnDRikbzMXp6I-kUOprnenURO_6C-YbmX_uOB08dOALtF_7uqTp0NEkRavf2HoQXPBXeB6vbqsrX07_k-KjQ8E18nFivWF_MrShQRAjaAzkZBL0uH-Ws7Df0/s1600-h/threewuarter.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcltbF6ITrWseHj39pMHHrnDRikbzMXp6I-kUOprnenURO_6C-YbmX_uOB08dOALtF_7uqTp0NEkRavf2HoQXPBXeB6vbqsrX07_k-KjQ8E18nFivWF_MrShQRAjaAzkZBL0uH-Ws7Df0/s320/threewuarter.jpg" alt="" id="BLOGGER_PHOTO_ID_5237924792665182466" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-sDm3Qp8JFXV1Cd3ISeitYYj6bfTQ5goxiMuJyRxEfH7Gwo1CUMCwxwLlkQf4vd0ly8o6GZzlrnrE6tttP46kymDr1xcTMBicxErc6JxMzN7K5g6rKP3RyafnUNpg8JvmUd3RIb_Qj1o/s1600-h/08_23_08_Flex.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-sDm3Qp8JFXV1Cd3ISeitYYj6bfTQ5goxiMuJyRxEfH7Gwo1CUMCwxwLlkQf4vd0ly8o6GZzlrnrE6tttP46kymDr1xcTMBicxErc6JxMzN7K5g6rKP3RyafnUNpg8JvmUd3RIb_Qj1o/s320/08_23_08_Flex.JPG" alt="" id="BLOGGER_PHOTO_ID_5237941485700761138" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFRRDiaNhxAxO3F7V6yfWMg3qtivrfstY-IOvq33cMwzrUqC84Amo-QQgs5Bi5XJBOO7XUZ-_A590MTn-vD21v8L-JScu6uCMXc_I9XfG60ZX4o-7V-U0bwZmAKtVmB282fhKWJaLSjz8/s1600-h/Flex.jpg"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFRRDiaNhxAxO3F7V6yfWMg3qtivrfstY-IOvq33cMwzrUqC84Amo-QQgs5Bi5XJBOO7XUZ-_A590MTn-vD21v8L-JScu6uCMXc_I9XfG60ZX4o-7V-U0bwZmAKtVmB282fhKWJaLSjz8/s320/Flex.jpg" alt="" id="BLOGGER_PHOTO_ID_5237924795005598674" border="0" /></a><br /><br />And here's some other views- noticeable lapses: lats/chest and loooooove handles.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFnP_pFs-PPCX0p_k8gAAi8_XqhD6NNQO3CtvJYhtJzxpTttIJyXiZvS1ApP7hq4Ij4ThstxixTb19knNKY-0d5yZVsxrgbG9sX5ptZaEh17dtQR4DVuKHutCf02MtIcX2KjRXLE5M4o/s1600-h/08-23_08_Profile.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPFnP_pFs-PPCX0p_k8gAAi8_XqhD6NNQO3CtvJYhtJzxpTttIJyXiZvS1ApP7hq4Ij4ThstxixTb19knNKY-0d5yZVsxrgbG9sX5ptZaEh17dtQR4DVuKHutCf02MtIcX2KjRXLE5M4o/s320/08-23_08_Profile.JPG" alt="" id="BLOGGER_PHOTO_ID_5237942561732237458" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnnoasniAyN00rqQ6W_U2P-5TcA4iFnAtOcZ4Wc29Uvag8RyKtYEJ4NGrUKr0KoZx0cXVxptqjznK9aeHYFiBAtqHqpgN1evhmFSoXrtGwc9ZvvBRMlk4vBFCtU45J_VhnAcutORSW4nc/s1600-h/08_23_08_Front.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnnoasniAyN00rqQ6W_U2P-5TcA4iFnAtOcZ4Wc29Uvag8RyKtYEJ4NGrUKr0KoZx0cXVxptqjznK9aeHYFiBAtqHqpgN1evhmFSoXrtGwc9ZvvBRMlk4vBFCtU45J_VhnAcutORSW4nc/s320/08_23_08_Front.JPG" alt="" id="BLOGGER_PHOTO_ID_5237942567677503234" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhESIypChkp2S4K6tOrl9QiQtBnro6IATLzoa3XTiWOwDXJCHR7UeW4-8MGW4HPlr5uAu-8dL54hz2fYW8YhHa_sRwj0LnwBqKpBDt-SNdw38EA-nYECeejL6e-B6GunSo4nwfgTtr_TBc/s1600-h/08_23_08_Back.JPG"><img style="cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhESIypChkp2S4K6tOrl9QiQtBnro6IATLzoa3XTiWOwDXJCHR7UeW4-8MGW4HPlr5uAu-8dL54hz2fYW8YhHa_sRwj0LnwBqKpBDt-SNdw38EA-nYECeejL6e-B6GunSo4nwfgTtr_TBc/s320/08_23_08_Back.JPG" alt="" id="BLOGGER_PHOTO_ID_5237942577412872626" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcltbF6ITrWseHj39pMHHrnDRikbzMXp6I-kUOprnenURO_6C-YbmX_uOB08dOALtF_7uqTp0NEkRavf2HoQXPBXeB6vbqsrX07_k-KjQ8E18nFivWF_MrShQRAjaAzkZBL0uH-Ws7Df0/s1600-h/threewuarter.jpg"> </a>Just a tracking sitehttp://www.blogger.com/profile/14501498159955192604noreply@blogger.com0