MEASUREMENTS
Neck: Wk 1: 16", Wk 2: 16.5"
Chest: Wk 1: 41", Wk 2: 43"
Waist: Wk 1: 35", Wk 2: 34.5"
Hips: Wk 1: 37", Wk 2: 36.5"
Biceps - Wk 1: L-14.5" R-14.5", Wk 2: L-14.75" R-14.5"
Forearms - Wk1: L-12" R-12", Wk 2: L-12.25" R-12.25"
Thighs- Wk 1: L-23.5" R: 23", Wk 2: L-22.5" R-23"
Calves- Wk 1: L-15.5" R-16", Wk 2: L-15", R-15.5"
Pretty good improvements for just 2 weeks, especially for the chest and arms. 2" gain in chest and .25" in biceps and forearms!
I'm pretty sure on my original measurements I swapped waist and hips . . . so I remedied that on these measurements.
Tuesday, September 9, 2008
Monday, September 8, 2008
Chest & Back Monday Sept 8th
Standard Push Ups - 25 reps
Wide Pull Ups - 15 reps super wide assisted
Military Push Ups- 18 + 5 knee reps
Reverse Grip Pull Ups - 12 reps
Break - 45 sec
Wide Push Ups - 25 reps
Overhand Close Grip Pull Ups - 13 reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 18 reps
Back Flys - 10 reps @ 25lb dumbbells
Break - 45 sec
Wide Pull Ups - 15 reps super wide assisted
Standard Push Ups - 25 reps
Reverse Grip Pull Ups - 11 reps
Military Push Ups - 18 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 10 reps
Wide Push Ups - 24
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 15
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps
Back Flys - 15 reps @ 25lb dumbbells
Divebomber Push Ups - Zero - too sick to my stomach . . .
Total Push Ups: 192 reps
Total Pull Ups: 76 reps
Wide Pull Ups - 15 reps super wide assisted
Military Push Ups- 18 + 5 knee reps
Reverse Grip Pull Ups - 12 reps
Break - 45 sec
Wide Push Ups - 25 reps
Overhand Close Grip Pull Ups - 13 reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 18 reps
Back Flys - 10 reps @ 25lb dumbbells
Break - 45 sec
Wide Pull Ups - 15 reps super wide assisted
Standard Push Ups - 25 reps
Reverse Grip Pull Ups - 11 reps
Military Push Ups - 18 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 10 reps
Wide Push Ups - 24
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 15
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps
Back Flys - 15 reps @ 25lb dumbbells
Divebomber Push Ups - Zero - too sick to my stomach . . .
Total Push Ups: 192 reps
Total Pull Ups: 76 reps
Saturday, September 6, 2008
September 6th, 2008 Legs & Back
Balance Lunges - 25 reps each side w/15lb dumbbells
Calf-Raise Squat - 25 reps w/ 25lb dumbbells
Reverse Grip Chin Ups - 12 reps
Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 10 reps
Step Back Lunges - 15 reps each side w/ 20lb dumbbells
Side Lunges - 24 reps each side (no weights this time)
Close Grip Overhand Pull Ups - 11 reps
Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 18 reps
BREAK
3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 12 reps
Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 12 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 25lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 15 reps
80/20 Sieber Speed Squats - 25 reps each leg
Switch Grip Pull Ups - 11 reps
Total Pull Ups: 101 - compared to 86 last week.
NO AB WORKOUT
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 :-(.
Calf-Raise Squat - 25 reps w/ 25lb dumbbells
Reverse Grip Chin Ups - 12 reps
Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 10 reps
Step Back Lunges - 15 reps each side w/ 20lb dumbbells
Side Lunges - 24 reps each side (no weights this time)
Close Grip Overhand Pull Ups - 11 reps
Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 18 reps
BREAK
3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 12 reps
Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 12 reps
Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 25lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 15 reps
80/20 Sieber Speed Squats - 25 reps each leg
Switch Grip Pull Ups - 11 reps
Total Pull Ups: 101 - compared to 86 last week.
NO AB WORKOUT
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 :-(.
Friday, September 5, 2008
Yoga X
So 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.
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.
Yoga feels really good at the end, but it SUCKS while doing it.
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.
Yoga feels really good at the end, but it SUCKS while doing it.
Wednesday, September 3, 2008
Shoulders & Arms September 3rd, 2008
Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 14 reps @ 20lb dumbbells
Break
Deep Swimmers Press - 9 reps @ 25 lb dumbbells; 9 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps
Break
Upright Rows - 15 reps @ 70lb combined weight: 15 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 14 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Break
Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 10 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells
Break
In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 9 reps @ 30lb dumbbells
Side Tri-Rise - 25 reps; 30 reps
Plus the stupid Ab Ripper X 15 minute destruction of my abs routine. :-)
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 14 reps @ 20lb dumbbells
Break
Deep Swimmers Press - 9 reps @ 25 lb dumbbells; 9 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps
Break
Upright Rows - 15 reps @ 70lb combined weight: 15 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 14 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Break
Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 10 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells
Break
In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 9 reps @ 30lb dumbbells
Side Tri-Rise - 25 reps; 30 reps
Plus the stupid Ab Ripper X 15 minute destruction of my abs routine. :-)
Tuesday Plyometric Routine September 2nd, 2008
Did 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.
Monday, September 1, 2008
Monday Chest & Back September 1st, 2008
So 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:
Standard Push Ups - 22 reps
Wide Pull Ups - 11 reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 11 reps
Break - 45 sec
Wide Push Ups - 20 reps
Overhand Close Grip Pull Ups - 10 reps
Decline Push Ups- 12 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 12 reps
Back Flys - 12 reps @ 25lb dumbbells
Break - 45 sec
Wide Pull Ups - 5 reps
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 6 reps
Military Push Ups - 18 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 7 reps
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps on my knees
Back Flys - 14 reps @ 25lb dumbbells
Divebomber Push Ups - 12 reps
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.
I did not do the Kenpo routine on Saturday :-( Lame
Standard Push Ups - 22 reps
Wide Pull Ups - 11 reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 11 reps
Break - 45 sec
Wide Push Ups - 20 reps
Overhand Close Grip Pull Ups - 10 reps
Decline Push Ups- 12 reps
Heavy Pants - 15 reps @ 35lb dumbbells
Break - 45 sec
Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 12 reps
Back Flys - 12 reps @ 25lb dumbbells
Break - 45 sec
Wide Pull Ups - 5 reps
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 6 reps
Military Push Ups - 18 reps on my knees
Break - 45 sec
Overhand Close Grip Pulls - 7 reps
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12
Break - 45 sec
Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 12 reps on my knees
Back Flys - 14 reps @ 25lb dumbbells
Divebomber Push Ups - 12 reps
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.
I did not do the Kenpo routine on Saturday :-( Lame
Subscribe to:
Posts (Atom)
