Off day -

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 3 rotations, 210# x 8 , increased amount

Squat
Tim 210#-12 ea x 3 rotations, 210# x 8 , increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 154 for 12sec increased incline

Crunch – Elbow/knee
Tim 77 for 12sec increased incline

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 2sets, 150#-15ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 170#-12

Reversed Wide Pulldown
Tim 170#-12

Standing rev grip wide Pulldown
Tim 170#-12

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 30:11 which is 45 seconds faster than Saturday. Still need to improve time but feeling really good about progress.

Abs for Tuesday ---- decided today to do half of weight workout days abs.

Ab Crunch - unresisted feet elevated - 77 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 36 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each x 2 set, 150 lb x 20 each

All totaled up today - 193

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 3 rotations, 210# x 10 , increased amount

Squat
Tim 210#-12 ea x 3 rotations, 210# x 10 , increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 168 for 12sec increased incline

Crunch – Elbow/knee
Tim 85 for 12sec increased incline

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 2sets, 150#-20 ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 - increased weight

Reversed Wide Pulldown
Tim 180#-12 - increased weight

Standing rev grip wide Pulldown
Tim 180#-12 - increased weight

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 30:22 which is 11 seconds slower than Tuesday. Don't really know why but will pick the pace up in the middle of the run. Now I know I need to improve time.

Abs for Tuesday ---- decided today to do half of weight workout days abs.

Ab Crunch - unresisted feet elevated - 84 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 40each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each x 3 set

All totaled up today - 214

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 4 rotations, increased amount

Squat
Tim 210#-12 ea x 4 rotations, increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 182 for 12sec increased amount

Crunch – Elbow/knee
Tim 106 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 3sets, 150#-10 ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 28.42 which is 1.8 minutes faster than Thursday. Best time ever for 3.2 miles - happy now I have one month to improve it.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 4 rotations, 210# - 8 ea increased amount

Squat
Tim 210#-12 ea x 4 rotations, 210# - 8 ea increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 200 for 12sec increased amount

Crunch – Elbow/knee
Tim 112 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 3sets, 150#-15 ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Went out today and ran the course in 29:03 which is 20 seconds slower than Saturday but still a minute faster than last week.


Abs for Tuesday ---- Maintained half of weight workout days abs.

Ab Crunch - unresisted feet elevated - 100 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 60 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each x 3 set. 150 lb x 20 each

All totaled up today - 270

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 4 rotations, 210# - 8 ea increased amount

Squat
Tim 210#-12 ea x 4 rotations, 210# - 8 ea increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 224 for 12sec increased amount

Crunch – Elbow/knee
Tim 140 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 3sets, 150#-15 ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Running time 28:47 so better than Tuesday but 5 seconds off best

Abs for Thursday ---- Maintained half of weight workout days abs.

Ab Crunch - unresisted feet elevated - 100 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 60 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each x 3 set. 150 lb x 20 each

All totaled up today - 270

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 4 rotations, 210# - 10 ea increased amount

Squat
Tim 210#-12 ea x 4 rotations, 210# - 10 ea increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 130#-12

Crunch feet elevated
Tim 240 for 12sec increased amount

Crunch – Elbow/knee
Tim 140 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 3sets, 150#-25 ea increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

8/6 off day - football game for DS - lots of sideline walking Team played 100% better - still work but as they learn they will make a run at the end..... for the division I am sure of that..

Running time FOR 3.2 miles 28:43 so better than Thursday but 1 seconds off best.