I went up in bench press today!!!!!!!!!!

ok so it was only a 5 pound increase, but then I was still able to get my 3 sets and only needed a little help on the last rep of the last set. So I did 3 sets of 6 @ 155 pounds barbell flat bench press, 2 sets of 6 @ 50 pound dumbells incline bench press, and 2 sets of 6 @ 15 extra pounds dips.

Its Monday already?

I did two sets of pullups (10 and 7), 2 sets of 6 @ 120 pounds v-bar pulldowns, 2 sets of 6 @ 175 pounds seated cable rows, 2 sets of 6 @ 40 pound dumbell bicep curls, and finally 2 sets of 6 @ 85 pounds barbell bicep curls. Then we finished up with abs.

I broke a spoke biking today :(

The rain held off long enough today for me, Jeff, and Sean to slip out and get a few hours of biking in. It was a lot of fun and I only had 2 bad falls this time, one of which was when jeff was trying to be funny and force me off a trail and actually pushed me over so I wiped out. My riding gloves saved my hands though from getting all cut up. Somewhere along the line I broke a spoke and bent my rear wheel so I need to go get it fixed. The tire will only spin a few revolutions now before it stops from being bent.

After biking we went to the movies with some other people and saw click, it was both funny and had a good storyline so I really liked it.

Its friday!!!!!!!

Began the day by meeting Sean and Jeff to lift. Did 2 sets of 5 @ 100 pounds barbell military shoulder press, then 2 sets of 6 @ 45 pound dumbell military shoulder press, then 2 sets of 6 @ 25 pound dumbell side lateral raises, and finally 2 sets of 10 @ 225 pounds barbell shrugs.

It was raining so unfortunately we couldn't go biking :(

Triceps and Forearms

Did 2 sets of 6 @ 145 pounds cable pull downs, 2 sets of 6 @ 80 pounds lying tricep extensions, 1 set of 6 @ 30 pounds one-armed overhead tricep extensions, 2 sets of 8 @ 85 pounds barbell wrist curls, and finally 1 set of 6 @ 55 pounds reverse curls.

Biking is awesome!!!!

Went biking tonight after work with Stephen on the wooded and unfortunately mosquito-ridden trails of Hollis. So great to just ride down the road in any direction and be able to find a trail head for miles of fun. We were out for about an hour and a half and man was it tiring. A few of the trails were pretty looses dirty and a lot of ups and downs to make for some challenging riding.

Legs

Did 3 sets of 6 @ 155 pounds squats, 1 set of 6 @ 370 pound 45 degree angle leg press, 2 sets of 8 @ 135 pounds stiff legged deadlifts, 1 set of 6 @ 170 pound leg curls, 2 set of 10 @ 150 pounds standing calf raises, and 1 set of 8 @ 160 pounds seated calf raises. Then we finnished off by doing the side raise things for your oblique muscles and cable crunches.

Chest

Met Sean and Jeff at ymca this morning and lifted our chest muscles. I did 3 sets of 6 @ 150 pounds barbell flat bench press, 2 sets of 6 @ 50 pound dumbells incline bench press, and 2 sets of 6 @ 15 extra pounds dips.

Another lifting buddy has joined the crew

So Jeff got a 4 month membership to the ymca today. Sean, him, and I did a back and biceps workout. I did two sets of pullups (10 and 6), 2 sets of 6 @ 120 pounds v-bar pulldowns, 2 sets of 6 @ 175 pounds seated cable rows, 2 sets of 6 @ 40 pound dumbell bicep curls, and finally 2 sets of 6 @ 80 pounds barbell bicep curls. Then we finished up with abs and lower back excersises. I pulled a muscle in my back on my last set of alternating curls so I dropped 5 pounds on barbell to try to not really hurt myself.

Running

So it was about 90 degrees here today, way too stinking hot, and I stupidly decided it would be a good day to go for a run in the afternoon. Did the 4.25 mile heartbreak hill loop and almost died from heat exhaustion. My whole midsection cramped up and my legs were killing me from not running for a few weeks. I still finished with a respectable time, 33:44. Hopefully I will be able to get out and run once or twice this week.

Shoulders, traps and biking

Today did shoulder with Sean. Did 2 sets of 5 @ 100 pounds barbell military shoulder press, then 2 sets of 6 @ 45 pound dumbell military shoulder press, then 2 sets of 6 @ 25 pound dumbell side lateral raises, and finally 2 sets of 10 @ 225 pounds barbell shrugs.

Then after work met Sean, Stephen, Jeff, andMike at minesfalls for some hard core mountain biking!!!! So much fun :) . I might not be able to have kids any more though because I took two very hard falls right on the middle support bar of my bike. But on the bright side I was able to do a bunch of drops and trails that I have never done before and learned from the mistakes of my falls.

Triceps and Forearms

Did 2 sets of 6 @ 145 pounds cable pull downs, 2 sets of 6 @ 80 pounds lying tricep extensions, 1 set of 6 @ 30 pounds one-armed overhead tricep extensions, 2 sets of 8 @ 85 pounds barbell wrist curls, and finally 1 set of 6 @ 55 pounds reverse curls.

Legs

Met 15 minutes earlier then normal today because legs take so long to lift. Did 3 sets of 6 @ 145 pounds squats, 1 set of 6 @ 330 pound 45 degree angle leg press, 2 sets of 6 @ 135 pounds stiff legged deadlifts, 1 set of 6 @ 170 pound leg curls, 2 set of 10 @ 150 pounds standing calf raises, and 1 set of 8 @ 160 pounds seated calf raises. Then we finnished off by doing the side raise things for your oblique muscles.

Chest

Got up this morning and met Sean at gym to do chest. I did 3 sets of 6 @ 150 pounds barbell flat bench press, 2 sets of 6 @ 50 pound dumbells incline bench press, and 2 sets of 6 @ 15 extra pounds dips.

Back and Biceps

I met Sean this morning to lift and we did back and biceps. I did two sets of pullups (10 and 6), 2 sets of 6 @ 120 pounds v-bar pulldowns, 2 sets of 6 @ 175 pounds seated cable rows, 2 sets of 6 @ 40 pound dumbell bicep curls, and finally 2 sets of 6 @ 85 pounds barbell bicep curls. Then we finished up with abs.

This past week

So I have been really busy and haven't had the time to post. I had Stephen and Sarahs wedding on saturday which went really well. I didn't pee myself during my best man toast so it was a success. Ask Danelle if you want to know how it sounded cause I don't know. Danced the night away, made a fool of myself, and had a great time doing it :).

For lifting I lifted Monday-Friday with Sean at 6am every morning, Back and biceps, Chest, Legs, Triceps and Forearms, and finally Shoulders. I will try to post the workout everday for this upcoming week so check that out for details if you are interested.

Finally, I finished off the week by going biking in minesfalls with Sean, Jeff, and Jeff's friend Jeff. Sean crashed like 5 times and it was hilarious(he didn't get seriously hurt at least), we all fell off atleast once. But all in all it was a pretty good first time out for the season for us. We are planning to do it again next friday night.

Shoulders and Triceps

Busy night tonight with the rehearsal dinner for Stephen and Sarah's wedding.

Lifted in the morning with Sean and I did 3 sets of 6 @ 95 pounds barbell military shoulder press, 2 sets of 6 @ 40 pound dumbbells military shoulder press, 2 sets of 6 @ 25 pound dumbbells standing side lateral raises, and 3 sets of 10 @ 185 pounds barbell shrugs. Then I did 2 sets of 6 @ 75 pounds lying tricep extensions, then 2 sets of 6 @ 145 pounds cable pulldowns, and finally 1 set of 6 @ 25 pounds one armed overhead dumbell extensions.

Biceps and Forearms

Met Sean this morning to lift, I did 2 sets of 6 @ 85 pounds barbell bicep curls, 2 sets of 12(6 per arm) @ 40 pound dumbells alternating bicep curls, 1 set of 6 @ 125 pounds cable curls, 2 sets of 6 @ 80 pounds barbell wrist curls, and 1 set of 6 @ 35 pound dumbells wrist curls. Then we finished up with abs.