Biceps and Forearms

Today I ran 1 mile warmup, legs still a little sore from skiing and then did stretching and abs. Then I did 3 sets of 6 @ 85 pounds barbbell bicep curls, 2 sets of 12(6per arm) @ 40 pound dumbbell alternating curls, 2 sets of 6 @ 75 pounds curl bar curls, 1 set of 8 @ 35 pound dumbbell forearm curls, and finally 2 sets of 6 @ 60 pounds reverse barbbell curls.

skiing

I went skiing from 9pm last night till 3am this morning. It was so much fun and definitly a good leg and cardio workout. It was only my second time ever skiing so I was pretty bad at first but got better as the night wore on. I want to go again because it was so much fun.

Chest

Since I already ran this morning, I got right into lifting when I got to ymca. I did 3 sets of 6 @ 65 pound dumbbells flat bench press, 3 sets 6 @ 50 pounds(I had a dude spot me and he had to give me help on last rep for last two sets) dumbbells incline bench press, 2 sets of 8 @ 25 pound dumbbells flat bench flys, 2 sets of 6 @ 10 extra pounds dips.

Running

I ran the same loop around my house today that me and Cara ran when she was here although I think I ran it slower then when we ran it together. According to Cara it is 4.26 miles and I ran in in 34 minutes flat, so thats just under 8 minute miles. Pretty sad considering I ran half-marathon at a better per mile pace in september but atleast I got out there and ran more then 1 mile.

Back

Usual 1 mile warmup and then stretching, I was going to run further but friday is like kids night or something because there was a million little squirts running around and I didn't want to kill one while I was running. Then I lifted back, 2 sets of as many overhand grip pullups I could do(8 and 5), 3 sets of 6 @ 60 pound dumbbell one armed flat bench rows, 3 sets of 8 @ 85 pound dumbbell shrugs, 3 sets of 6 @ 165 seated rows. All I can say is, I hate back day lol.

Shoulders and triceps

Today I ran 1 mile, did stretching and abs and then lifted shoulders and triceps. I did 3 sets of 6 @ 95 pounds barbell military shoulder press, 3 sets of 5 @ 40 pound dumbbells shoulder press, 2 sets of 6 @ 25 pound dumbbells side lateral raises, 2 sets of 6 @ 85 pounds lying flat bench tricep extensions, 1 set of 6 @ 135 and 1 set of 6 @ 125 of tricep pull downs, and 1 set 6(per arm) @ 25 pounds single arm dumbbell standing tricep extensions.

Biceps and Forearms

Today I did biceps and forarms after running a mile, stretching and doing abs. I did 3 sets of 6 @ 85 pounds strait barbbell curls, 2 sets of 12(6 per arm) @ 40 pound alternating dumbbell curls, 2 sets of 6 @ 75 pounds curl bar curls, 1 set of 6 @ 75 pounds barbell forearm curls, 1 set of 6 @ 35 pound dumbbell forearm curls, and 2 sets of 6 @ 55 pounds reverse strait barbbell curls.

Chest and Running

Today I ran 3 miles on a treadmill and then stretched and did some abs stuff. Then I lifted chest: I did 2 sets of 6 @ 60 pound dumbbells and 1 set of 6 @ 65 pound dumbbells for flat dumbbell bench press. Then I did 2 sets of 6 @ 50 pound dumbbells and 1 set of 6@ 45 pound dumbbells incline dumbbell bench press. Next I did 1 set of 8 @ 20 pound dumbbells flat bench flys, and finally 2 sets of 6 @ 10 pounds extra dips.

Back

Today I ran 1 mile warmup, then did stretching and abs. Then I lifted back with this workout: Two sets of as many pull ups(overhand grip) as I could do(7 and 5), then 3 sets of 6 @ 60 pound dumbbell 1 armed flat bench rows. Then I did 2 sets of 8 @ 85 pound dumbbells shrugs, then I did 5 more pull ups, and finall 2 sets of 6 @ 150 pounds of seated rows with a bar across the the two handlebars to make motion more focused on my back and not my biceps.

Running, Shoulders, and Triceps

Today I ran 3 miles in 20 minutes and change, I really should start bringing my sports watch so I can get accurate run times. Then I stretched legs and started lifting. I did 3 sets of 6 @ 95 pounds military barbell press, 1 set of 6 @ 40 pound dumbbells then 2 sets with 35 pound dumbbells of dumbbell shoulder press. Then I did 2 sets of 6 @ 25 pound dumbbells side lateral raises. For triceps I did 2 sets of 6 @ 75 pounds barbell tricep extensions, then 2 sets of 6 @ 135 of tricep pull downs, then I capped it off with 1 set of 6 @ 25 pound dumbell one-armed over head tricep raises.

Biceps and Forearms

Today I jogged a mile warmup then stretched and did my abs and back routine. Then I lifted my biceps and forearms. Here was my workout: 3 sets of 6 @ 80 pounds barbell curls, 2 sets of 12(6 per arm) @ 40 pound dumbbell curls, 2 sets of 8 @ 75 pound barbell forearm curls, 1 set of 8 @ 35 pound dumbbell forearm curls, 2 sets of 6 @ 55 pounds reverse barbell curls.

Legs

Today I played basketball for awhile to warm up then lifted legs. I squatted two warm up sets then 3 sets of 10 @ 135 pounds, then I did 1 set of 20 (10 per leg) @ 25 pound dumbbell alternating lunges, then I did 1 set of 15 @ 120 pound standing calf raises. I went to gym with my dad, Cara, and Nate and they had to be back early which is why my workout was so short. But even so, since it was the first time I had lifted my legs in a long time I felt really tired after.

Chest

Today I ran one mile warmup, stretched, and then did a chest workout. all of the benches were in use so I had to do flat dumbbell bench press instead of barbell. So here was my workout, 3 sets of 6 @ 60 pound dumbbells for flat bench press, 3 sets of 6 @ 45 pound dumbbells for incline press, 1 set of 8 @ 20 pound dumbells for flat bench flys, 2 sets of 8 dips with no extra weight.

Running and back

Today I ran three miles around the ymca track, I had these two early high school girls whitsle at me and then at the end of the run I sprinted and came up behind these two 12 year old girls and scared them so bad they ran to their mom and said that I scared them after I had gone by. So as you can tell, I am just marvolous with the ladies (being sarcastic). Then I did 8 pull ups then 5 then 4 and finally did some exercises for my back, oh yeh I did abs and stretching after the run.

Shoulders and tricepts

Today I lifted my shoulders and tricepts after running a one mile warmup. I was going to run farther but I slipped on the ice coming out of work and pulled a muscle in my thigh.

Running, Biceps and Forearms

Today I ran 2 miles, did abs and stretching then lifted my biceps and forearms. I am just starting a power lifting workout. Hopefully I will get a lot stronger and bigger. My plan is to do it for 4 weeks, then do 4 weeks of endurance, then 4 weeks of power....... till I am studly!

Aerobics and Weight Lifting

Today I did my usual, one mile warmup, abs and stretching, then an endurance upperbody workout.

Lifting

Today I went lifting again at the sheraton with Andy and did upper body. I benched 135; 3 sets of 10 which was improvement(I could only do 3 sets of 8 on monday) but still depressing because 135 used to be a warm up weight for me.

Lifting

Today I went lifting at the sheraton hotel in boston and it cost me money so this shows that I am serious about getting back in shape. I lifted upper body using my buddy Andy's routine. Then later in the day I went swimming, in a sauna, and in a hot tub.