January 24, 2003
Squats

warm up 2sets of 4 reps 130#
1set of 2reps 185
1 set of 2 reps 205
1 set of 1 rep 225
4sets of 4 reps 250

Bench
no warm up
6sets of 2 reps 185

Hammer grip chin-ups 3 sets of 5 reps

Treadmill

45 minutes ~ 3 to 3.5 mile per hour pace

January 25

Suppose to treadmill today but just couldn't get motivated.

scales told me I had dropped a pound or so since my last look at them. That is good.

January 27th

55 minutes treadmill--3 mph pace
attempt 3x3x215 in the bench but that sure didn't workout ended up with 3 sets of 1 rep with 215. It was a bad weekend I guess

January 28th

Bench: attempted 3x3x215 again. still no good but did show improvement I ended up with 1set of 3 reps with 215 and one set of 2 reps with 215.

Warmed up with 130 for 4 reps, 180 for 2 reps, 200 for 1 then the work set.

Chin-ups 6 reps, rest 5 reps, rest 4 reps

Squat 1 set of 4 reps with 130, 2reps with 180, 200 for 1 then 3 sets of 2 with 220

Treadmill 45 minutes same pace

January 29th

Dips 1 set of 12
1 set of 5

Preacher curls 4x10x60

Treadmill 45 minutes

would love to eat a whole pecan pie with ice cream on the side but it is only a dream.

Feb. 2nd

Treadmill

60 minutes

Feb. 3

Treadmill 15 minutes
Bench 2sets of 4 reps 130
1set of 2 reps 180
1set of 1 rep 200
1 set of 3 reps 215, 1set of 2 reps, 1 set of 1 rep

Squat 2set of 4 reps with 130
1 set of 2 reps with 180
1 set of 1 reps with 200
6 sets of 2 reps with 220

Treadmill 30 minutes...........no energy for chin-ups

February 5

Treadmill 60 minutes ~3mph pace
Dips 1 set of 10 with 10#, 1 set of 5 wth 10#
Rack Deadlifts off the #1 pin
1set of 10 with 130, 1x1x200, 220, 300, 320

Haven't lost any weight for two weeks but not worried about it (too much anyway).

February 7

Treadmill 60 minutes

going to take a week or so off from the weights. This is the end of an 11 week cycle of moderate to heavy low reps. A couple of weeks off then move to a 8 rep cycle for 10 to 12 weeks.

Seem to have stalled on weight loss but not to worried about it. I haven't gained any and I feel pretty good. I will up my cardo for the next few weeks while I am off the weights.

February 8

Treadmill 90 minutes

February 9

Treadmill 45 minutes
Sit ups 20


February 10

Treadmill 60 minutes

Scales said I lost one pound. Life is good.

February 13

Squat 1x10x130
1x3x185
1x2x225
1x235
1x255
1x275
chin-ups 5
sit-ups 20
Treadmill 30 minutes

February 15

Treadmill 60 minutes (3.68 miles)
front squat bar only x10
romanian dl 1x5x205
pull-ups 3
sit-ups 25

wasn't going to lift but did a little anyway.

February 17

Bench
1x10x130, 1x8x187.5, 1x5x187.5

chin-ups
bwx3x3

Romanian Deadlift
1x8x200

close grip bench
2x8x165

treadmill
30 minutes

February 18

Treadmill 60 minutes 3.5mph pace

February 19

Treadmill 30 minutes 1.60 miles
standing press 1x8x40, 1x4x90, 1x5x115
squat 1x5x130, 1x3x180, 1x7x225
pull-ups bwx3x3
shrugs 1x8x225
sit-ups 30
treadmill 30 minutes 1.69 miles

February 21

treadmill 60 minutes 3.29 miles
power cleans 3x10x45, 3x3x90 trying to get past my low back pain.
hammer grip chins 1x6
sit ups 33


Februrary 22

treadmill 60 minutes 3.19 miles

body weight 206# down another two pounds. that's good.