The Break Room

Sunday: 

• Free Run 34 mins (3.22 miles)
• Leg Press: (set 1 - 152# x 12; set 2-3 - 242# x 242; set 4-5 - 332# x 8; set 6 - 422# x 8; set 7 - 422# x 5; set 8-9 - 152# x 8)

Monday:

• Push Ups:  276
• Bench Press: (set 1 - 135# x 20; set 2 - 205# x 8; set 3-5 - 225# x 5; set 6-7 - 235# x 4; set 8 - 245# x 2; set 9 - 225# x 4)
• Low Rows:  (set 1 - 140# x 10; set 2-3 - 180# x 8)
• Bent Over Barbell Rows: set 1 - 135# x 10
• Pull Ups:  set 1 X 7

Tuesday:

• Free Run 46 mins (4.34 miles)

Wednesday:

• Yoga 90 mins

Thursday:

• Free Run 30 mins (2.69 miles)

Friday:

• Cycling 57 mins (11.9 miles)
• Plate loaded leg squats:  (set 1 - 180# x 15; set 2 - 270# x 12; set 3 - 360# 12; set 4 - 420# x 10; set 5 - 430# x 8; set 6-7 - 450# x 8; set 8-9 - 500# x 8)
• Static Curls (2 sets - 40# x 16)
• Bicep Curls (2 sets - 35# x 8)
• Dips (set 1 - 0# x 20; set 2-3 - 35# x 12)
• Pulls Ups (3 set x 7)
• Ab Crunches 100

Saturday:

• Incline Press:  (set 1 - 135# x 12; set 2 - 135# x 10; set 3 - 185# x 8; set 4 - 185# x 6; set 5 - 205# x 6; set 6-7 - 195# x 5)
• Bench Press: (set 1 - 135# x 16; set 2-3 - 225# x 5; set 4 - 225# x 4; set 5 - 235# x 3)
• Decline Press: (set 1 - 135# x 10; set 2 - 225# x 7; set 3-4 - 225# x 5; set 5 - 235# x 5; set 6 - 235# x 4) 
• Ab Crunches: 91
• Cable Crunches: (set 1 - 70# x 20 ; set 2 - 84# x 12 ; set 3 - 84# x 10)
• Pull Ups: (set 1 x 8; set 2 x 6; set 3-4 x 5)
• Chin Ups: (set 1 x 5)
• Bent Over Rows: 2 sets 135# x 8
• Dead Lifts: (set 1 - 225# x 8; set 2 - 245# x 6; set 3 - 245# x 5)
• Standing lat pulldowns: 2 sets 28# x 10
• Barbell Curls: (set 1 - 40# x 12; set 2 - 50# x 8; set 3 - 60# x 8; set 4 - 70# x 6)
• Free Run 30 mins (2.79 miles)

I don't know what was in me today, but I got up ready to kick but:

6:30 Start on a Saturday?  I hear Chris Carter saying "Come on Man!!!"

• First Workout -- Chest and Back day at the gym (Shout out to Supreme Sports in Columbia, MD)

Time: 60 minutes/Cals Burned 579

Barbell Bench

Set 1: (135# x 16-Warmup); Set 2: (225# x 8); Set 3: (225# x 5); Set 4: (225# x 7); Set 5: (235# x 5); Set 6: (225# x 5); Set 7: (245# x 2); Set 8: (225# x 4)

Pull ups

2 sets (7-10 reps)

DeadLifts

Roman: 1 set: 135# x 8

Traditional:  2 sets: 225# x 8

• Second Workout -- Moderate run at the track (3.47MI / 10:46 PACE / 37.21 MIN / 555 CAL)
• Third Workout -- Additional Chest, Back, Arms Time: 60 minutes/Cals Burned 325

Decline Bench

Set 1: (135# x 20-Warmup); Set 2: (185# x 12); Set 3-4: (205# x 10); Set 5: (225# x 8); Set 5: (225# x 6); Set 7: (245# x 4); Set 8: (225# x 5)

Low Row

Set 1: (130# x 10); Set 2: 140# x 10)

Back Extension 2 sets x 10

Preacher Bench Curls

Set 1: 35# x 20; Set 2-3: 70# x 10; Set 4: 105# x 3

Barbell Shoulder Shrug

3 sets: 225# x 10

Crunches  100

Seems like the only days I can REALLY get a lot in is on my weekends.  Lately, I can only get a little free weight workout in during the week and the rest is just cardio 4x a day at 5:00am -- that sucks!

After a long week of driving to and from work, coming home late, dadi dadi da, I always can trust that my Saturday and Sunday workout sessions will be a beast. 

Today, I got up at 5:30, got to the gym by 6:00 and hit it at 6:15am.  Big chest and back day.  My bench wasn't as great as I hoped as I started to feel a tweek in my right delt.  I noticed this was the second Saturday in a row I felt the same feeling.  Only stopped short because I was unassisted.  Big no-no but better safe than sorry.

Back was a combo of T-bar, low row, pull ups, Roman and regular dead lifts, capped of with a little shoulder work mainly for maintenance on my sore right shoulder.  All this in two hours -- was out of the gym by 8:15am.

After a mid-morning nap, out to the track at 2:30pm for 2.75 miles on the track with my regular play list of MosDef, Rick Ross, B.o.B, and David Guetta. 

Tomorrow's is what I call "To the Max" where I do one exercise for each body part until failure just to benchmark areas of progress and areas where more work is needed ended by a mid day run.

For now, LSU v Bama. 

Good night.