11/27/08 - Rest

11/28/08
Warm-up: 5 min on the treadmill 2.8-3.2mph incline 1.5

Front Squats: 3x5x42.4lb
RDL: 3x8x62.4lb-barbell
Neg chins: 3x5
Arnold Presses: 1x8x15lb DBs, 1x7x15lb DBs, 1x7x15lb DBs
One Arm DB Rows: 3x8x20+lb DB
Low Incline DB Press: 2x6x20+lb DB, 1x5x20+lb DB
Weighted crunches on ball: 1x18x(2)10lb plates, 2x12x(2)10lb plates

Then
20:00 min on the treadmill at 3.0-3.3mph incline 1.5incline 1.07 miles this included 1 min(18-19) at 4 mph

11/29/08
Cardio on the treadmill
Time/Speed/Incline
Start/2.8/1.5
1 / 2.8 / 1.5
2 / 2.8 / 1.5
3 / 2.8 / 1.5
4 / 2.8 / 1.5
5 / 2.8 / 1.5
6 / 2.8 / 2.0
7 / 2.8 / 2.0
8 / 2.8 / 2.0
9 / 2.8 / 2.0
10 / 2.8 / 1.5
11 / 2.8 / 3.0
12 / 2.8 / 3.0
13 / 2.8 / 3.0
14 / 2.8 / 3.0
15 / 2.8 / 1.5
16 / 2.8 / 4.0
17 / 2.8 / 4.0
18 / 2.8 / 4.0
19 / 2.8 / 4.0
20 / 2.8 / 1.5
21 / 2.8 / 5.0
22 / 2.8 / 5.0
23 / 2.8 / 5.0
24 / 2.8 / 5.0
25 / 2.8 / 1.5
26 / 2.8 / 6.0
27 / 2.8 / 6.0
28 / 2.8 / 6.0
29 / 2.8 / 6.0
30 / 2.8 / 1.5
31 / 2.8 / 7.0
32 / 2.8 / 7.0
33 / 2.8 / 7.0
34 / 2.8 / 7.0
35 / 2.8 / 1.5
36 / 2.8 / 8.0
37 / 2.8 / 8.0
38 / 2.8 / 8.0
39 / 2.8 / 8.0
40 / 2.8 / 1.5
41 / 2.8 / 9.0
42 / 2.8 / 9.0
43 / 2.8 / 1.5
44 / 2.8 / 1.5
45 / 2.8 / 1.5
46 /Stopped

11/30/08- Rest

12/01/08
Warm-up: 5 min on the treadmill 2.8-3.2mph incline 1.5

Front Squats: 3x6x42.4lb
RDL: 1x8x67.4lb-barbell, 1x7x67.4lb-barbell, 1x6x67.4lb-barbell
Neg chins: 3x5
Arnold Presses: 2x8x15lb DBs, 1x7x15lb DBs
One Arm DB Rows: 3x5x25+lb DB
Low Incline DB Press: 1x6x20+lb DB, 1x5x20+lb DB, 1x4x20+lb DB
Weighted crunches on ball: 1x20x(2)10lb plates, 2x15x(2)10lb plates

Then
11:17 min on the treadmill at 3.0 incline 1.5-2.0 incline 0.56 miles

12/22/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x7x42.4lb
RDL: 1x8x67.4lb-barbell. 1x7x67.4lb, 1x5x67.4lb
Neg chins: 3x4
Arnold Presses: 2x8x15lb DBs, 1x6x15lb DBs
One Arm DB Rows: 3x5x25+lb DB
Low Incline DB Press: 3x5x20+lb DB
Weighted crunches on ball: 3x20x(2)10lb plates

Then
11:00 min on the treadmill at 3.0mph incline 1.5 incline 0.54 miles

12/24/08
Cardio on the treadmill
Time/Speed/Incline
Start/2.8/1.5
1 / 2.8 / 1.5
2 / 2.8 / 1.5
3 / 2.8 / 1.5
4 / 2.8 / 1.5
5 / 2.8 / 1.5
6 / 2.8 / 2.0
7 / 2.8 / 2.0
8 / 2.8 / 2.0
9 / 2.8 / 2.0
10 / 2.8 / 1.5
11 / 2.8 / 3.0
12 / 2.8 / 3.0
13 / 2.8 / 3.0
14 / 2.8 / 3.0
15 / 2.8 / 1.5
16 / 2.8 / 4.0
17 / 2.8 / 4.0
18 / 2.8 / 4.0
19 / 2.8 / 4.0
20 / 2.8 / 1.5
21 / 2.8 / 5.0
22 / 2.8 / 5.0
23 / 2.8 / 5.0
24 / 2.8 / 5.0
25 / 2.8 / 1.5
26 / 2.8 / 6.0
27 / 2.8 / 6.0
28 / 2.8 / 6.0
29 / 2.8 / 6.0
30 / 2.8 / 1.5
31 / 2.8 / 7.0
32 / 2.8 / 7.0
33 / 2.8 / 7.0
34 / 2.8 / 7.0
35 / 2.8 / 1.5
36 / 2.8 / 8.0
37 / 2.8 / 8.0
38 / 2.8 / 8.0
39 / 2.8 / 8.0
40 / 2.8 / 1.5
41 / 2.8 / 9.0
42 / 2.8 / 9.0
43 / 2.7 / 1.5
44 / Stopped


12/26/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x8x42.4lb
RDL: 3x8x67.4lb-barbell
Neg chins: 1x6, 2x5
Arnold Presses: 2x8x15lb DBs, 1x7x15lb DBs
One Arm DB Rows: 1x7x25+lb DB, 2x6x25+lb DB
Low Incline DB Press: 2x6x20+lb DB, 1x5x20+lb DB
Weighted crunches on ball: 3x20x(2)10lb plates


12/29/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x8x46.2lb
RDL: 1x8x71.2lb-barbell, 2x7x71.2lb-barbell
Neg chins: 3x5
Arnold Presses: 3x8x15lb DBs
One Arm DB Rows: 2x8x25+lb DB, 1x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 2x7x20+lb DB
Weighted crunches on ball: 3x20x(2)10lb plates

12/31/08
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x5x51.2lb
RDL: 3x8x71.2lb-barbell
Neg chins: 3x6
Arnold Presses: 2x8x15+lb DBs, 1x3x15+lb DBs
One Arm DB Rows: 1x8x25+lb DB, stopped, it was messing with my neck
Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB
Weighted crunches on ball: 1x20x(2)10lb plates


1/2/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 2x6x51.2lb barbell, 1x5x51.2lb
RDL: 3x6x76.2lb-barbell.
Neg chins: 3x6
Arnold Presses: 2x5x15+lb DBs, 1x4x15+lb DBs
One Arm DB Rows: 1x7x25+lb DB, 1x6x25+lb DB, 1x5x25+lb DB-I went slower and really paid attention to my form and didn’t try to do more then I could with good form. It didn’t seem to bother my neck today.
Low Incline DB Press: 1x7x20+lb DB, 1x6x20+lb DB, 1x4x20+lb DB
Weighted crunches on ball: 3x14x(1)10lb plate +(1)14.3lb weight

Then
20:00 min on the treadmill at 3.0mph incline 3.0-4.0 incline 1.00 miles

01/03/09
Hill Repeats at 2.8 mph

Warm-up:
5 minutes at 1.5% incline

4 minutes at 2%
1 minute at 1.5%

4 minutes at 3%
1 minute at 1.5%

4 minutes at 4%
1 minute at 1.5%

4 minutes at 5%
1 minute at 1.5%

4 minutes at 6%
1 minute at 1.5%

4 minutes at 7%
1 minute at 1.5%

4 minutes at 8% - dropped to 2.7mph
1 minute at 1.5%

4 minutes at 9%

Cool-down
5 minutes at 1.5%

1/5/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 2x7x51.2lb barbell, 1x5x51.2lb
RDL: 3x7x76.2lb-barbell.
Neg chins: 3x6
Arnold Presses: 2x5x15+lb DBs, 1x4x15+lb DBs
One Arm DB Rows: 1x7x25+lb DB, 1x6x25+lb DB, 1x5x25+lb DB
I didn't use the bench today. I used forearm over my thigh. I seemed to word pretty well.
Low Incline DB Press: 1x7x20+lb DB, 1x5x20+lb DB, 1x4x20+lb DB
Weighted crunches on ball: No abs today. I am going to try doing abs on my non lifting days.

Then
20:00 min on the treadmill at 3.0mph incline 3.0% incline 1.00 miles

I decided to keep doing the weighted crunches instead of a seperate ab workout, for now.

1/7/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 1x8x51.2lb barbell, 1x7x51.2lb, 1x6x51.2lb
RDL: 1x8x76.2lb-barbell, 2x7x76.2lb-barbell
Neg chins: 1x7, 2x6
Arnold Presses: 3x5x15+lb DBs
One Arm DB Rows: 1x8x25+lb DB, 1x7x25+lb DB, 1x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB
Weighted crunches on ball: 1x12 x8lb DB, 1x12x10lb DB, 1x10x12lb DB holding weight over head

01/08/09-Rest


1/9/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 1x8x51.2lb barbell, 1x8x51.2lb, 1x7x51.2lb
RDL: 1x8x51.2lb-barbell, 1x8x76.2lb-barbell, 1x7x76.2lb-barbell
Neg chins: 1x7, 2x6
Arnold Presses: 1x6x15+lb DBs, 2x5x15+lb DBs
One Arm DB Rows: 1x8x25+lb DB, 1x7x25+lb DB, 1x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 1x6x20+lb DB, 1x5x20+lb DB

I had to stop because not enough time.

01/10/09
Hill Repeats at 2.8 mph

Warm-up:
5 minutes at 1.5% incline

4 minutes at 2%
1 minute at 1.5%

4 minutes at 3%
1 minute at 1.5%

4 minutes at 4%
1 minute at 1.5%

4 minutes at 5%
1 minute at 1.5%

4 minutes at 6%
1 minute at 1.5%

4 minutes at 7%
1 minute at 1.5% - dropped to 2.6mph

4 minutes at 8%
1 minute at 1.5%

4 minutes at 9%

Cool-down
5 minutes at 1.5%

01/11/09-Rest

01/12/09-Too busy - no workout

01/13/09-I didn't get a change to workout today either.


1/14/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 2x8x51.2lb barbell, 1x8x51.2lb
RDL: 2x8x51.2lb-barbell, 1x7x76.2lb-barbell
Neg chins: 3x7
Arnold Presses: 1x6x15+lb DBs, 2x5x15+lb DBs
One Arm DB Rows: 1x8x25+lb DB,

I had to stop because someone came to my house to visit.

01/15/09-Rest


1/16/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x6x57.2lb barbell
RDL: 3x8x77.2lb-barbell
Neg chins: 2x8, 1x7
Arnold Presses: 2x6x15+lb DBs, 1x5x15+lb DBs
One Arm DB Rows: 1x7x25+lb DB, 2x6x25+lb DB
Low Incline DB Press: 1x7x20+lb DB, 2x6x20+lb DB
Weighted crunches on ball: 3x10x12lb DB overhead

Then; 20 min on treadmill, 3.0mph, 1.5% incline, 1 mile

01/17/09
Hill Repeats at 2.8 mph

Warm-up:
5 minutes at 1.5% incline

4 minutes at 2%
1 minute at 1.5%

4 minutes at 3%
1 minute at 1.5%

4 minutes at 4%
1 minute at 1.5%

4 minutes at 5%
1 minute at 1.5%

4 minutes at 6%
1 minute at 1.5%

4 minutes at 7%
1 minute at 1.5% - dropped to 2.6mph

4 minutes at 8%
1 minute at 1.5%

4 minutes at 9%
1 minute at 1.5%

4 minutes at 10%


Cool-down
6 minutes at 1.5%


WHOOO HOOO!!!!! I made it thru the 10% incline. That's the first time.

01/18/09-Rest
01/19/09-Too busy

1/20/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 2x7x57.2lb barbell, 1x6x57.2lb barbell
RDL: 1x7x82.2lb-barbell, 2x6x82.2lb-barbell
Neg chins: 2x8, 1x7
Arnold Presses: 1x6x15+lb DBs

1/22/09
Warm-up: 5 min on the treadmill 2.8-3.0mph incline 1.5

Front Squats: 3x7x57.2lb barbell
RDL: 3x7x82.2lb-barbell
Neg chins: 2x8, 1x7
Arnold Presses: 2x6x15+lb DBs, 1x5x15+lb DBs
One Arm DB Rows: 2x7x25+lb DB

Had to stop.

01/23/09
Low Incline DB Press: 1x8x20+lb DB, 2x7x20+lb DB
Weighted crunches on ball: 3x10x12lb DB overhead
I cycle of the AB BOOT CAMP just to see how I like it.

Then; HIIT on the treadmill
5 min warmup 1.5% incline 3.0mph
20 sec ~ 5.0mph - 60 sec ~ 3.0mph
30 sec ~ 6.0mph - 60 sec ~ 3.0mph x 4
5 min cool down ~ 3.0mph

01/24/09
Hill Repeats at 2.8 mph

Warm-up:
5 minutes at 1.5% incline

4 minutes at 2%
1 minute at 1.5%

4 minutes at 3%
1 minute at 1.5%

4 minutes at 4%
1 minute at 1.5%

4 minutes at 5%
1 minute at 1.5%

4 minutes at 6%
1 minute at 1.5%

4 minutes at 7%
1 minute at 1.5% - dropped to 2.6mph

4 minutes at 8%
1 minute at 1.5%

4 minutes at 9%
1 minute at 1.5%

4 minutes at 10%


Cool-down
5 minutes at 1.5%


OMG I really really wanted to quit about half way thru. I just didn't feel like doing it. But I forced myself to finish and I am glad I did.

01/25/09-Rest


1/26/09
Warm-up: 5 min on the treadmill 2.8-3.1mph incline 1.5

Front Squats: 1x8x57.2lb barbell, 2x7x57.2lb barbell
RDL: 1x8x77.2lb-barbell, 2x7x77.2lb-barbell
Neg chins: 2x8, 1x7
Arnold Presses: 2x7x15+lb DBs, 2x5x15+lb DBs
One Arm DB Rows: 2x7x25+lb DB, 1x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 2x6x20+lb DB

Then; 20 min on treadmill, 3.2mph, 1.5% incline, 1.06 miles

That's the first time I was able to increase my speed on the treadmill. I wonder if it had anything to do with the HIIT I did last week?

01/27/09

Warm-up: Treadmill - 5.07min, 2.8-3.0mph, .25 miles, 1.5% incline

Ab Boot Camp
2 Circuits of 10 reps each

Then:
Treadmill 2% incline, 3.2mph, .63 miles, 12:00 min.

1/28/09
Warm-up: 5 min on the treadmill 3.0-3.2mph incline 1.5

Front Squats: 1x8x57.2lb barbell, 2x7x57.2lb barbell
RDL: 1x8x77.2lb-barbell, 2x7x77.2lb-barbell
Neg chins: 3x8

About a 2 hour break.

Arnold Presses: 1x7x15+lb DBs, 2x5x15+lb DBs
One Arm DB Rows: 2x7x25+lb DB, 1x6x25+lb DB
Low Incline DB Press: 1x8x20+lb DB, 1x7x20+lb DB, 1x6x20+lb DB

Then; 27 min on treadmill, 3.2mph, 2.0% incline, 1.42 miles


1/29/09
Warm up - Treadmill 5:00min, .26 miles, 3.0-3.2mph, 1.5% incline

AB Boot Camp - 2 circuits of 12 reps each

Then - Treadmill 10:01min, .54 miles, 3.3mph, 1.5% incline