25 min on bike, 20 push-ups

upper body workout:

superset narrow-width push-ups and high pulls (70lbs), 3 sets of 15 reps

reverse crunches, 3 sets of 15 reps

this is the last of my hypertrophy I workouts, after resting tomorrow I begin hypertrophy II on Thursday.

Day 55: 25 min on bike, plus 5+11 pull-ups

Day 56: 25 min on bike, plus 20 push-ups

Day 57: 25 min on bike, plus 5+11 pull-ups

lower body workout:

superset bulgarian split squats and step-ups, using 20 lbs DBs, 3 sets of 15

reverse crunches, 3 sets of 15.

This is the last lower body workout of this type that I will be doing.  I will start using new exercises for the next workout.

up at 4:30am, 25 minutes on bike, then 5 pull-ups 2 min rest, then 11 pull-ups

upper body workout:

superset push-ups(4 sets of 15) and narrow grip bent over rows  with 100lbs, 4 sets of 10

superset DB shoulder press (4 sets of 10 20 lbs.) and wide-grip reverse grip bent-over BB rows (4 sets of 10,  100lbs)

reverse crunches, 3 sets of 15

Day 53: complete rest + afternoon workout bench press and shoulder raises

Day54: 25 min on bike, 20 push-ups

lower body workout:

deadlifts, 3 set of 15, 70 lbs, then 90lbs, 90lbs
supersets of bulgarian split-squats and step-ups

5 sets of 5 reps, 26lbs for both exercises

3 sets of 15 reps, reverse crunches

Day 47: basic activities (bike, pull-ups, reverse crunches) and 3 sets of front squats with 80lbs.

Day48:just 10 minutes of crunches, leg raises, and push-ups upon awakening

Day 49: nothing

Day 50: woke up very late (9am) and nothing

Day 51: bike, pull-up (11 reps on max set today!)

upper body workout:superset narrow width push-up and high pull

3 sets of 15, high pulls, 66 lbs.

slight pain in my right wrist.

Day 45: complete rest, unfortunately I got up late too

Day 46: Got up late again

stationary bike – 25 minutes, 5 pull-up, 2 min rest, 10 pull-ups

upper body workout

supersets of DB shoulder presses and underhand grip BB rows, 3 sets of 15 reps

weight for BB rows – 60 lbs, weight for DB shoulder presses, 20, 15, 15 lbs

3 sets of 15 reps of reverse crunches

I reached failure several times on the DB should presses, stuggled a lot.

stat bike – 25 minutes, 5 pull-up, 2 min rst, then 10 pull-ups

lower body workout:

supersets of 4 sets of 10 reps of bulgarian split squats and step-ups

weghts on split squats:30, 20, 30, 30 lbs DBs
weights on steps ups: 20 lbs DBs for all sets

3 sets of 15 reps of reverse crunches.

Very good workout – I struggled but maintained OK form throughout.

Days 37-41 were complete rest days.  This was a mistake, in particular days 38-9, which were scheduled for weight workouts.  I was very tired in the morning because I ate too much junk food the night before and stayed up too late.  Not anymore.  These were also painfully counterproductive days at work and for other activities.  This experience has served as a reminder that junk food in large quantities is poison to your system, both physically and mentally.

Today: stationary bike 25 minutes, 5, 2 min rest, then 10 pull-ups

upper body workout:

3 sets of 15 repst, supersets of

narrow width push-ups (bw only) and narrow grip overhand BB bent-over rows (   lbs).

3 set of 15 reps of reverse crunches.

st. bike – 25 minutes, 5 pull-ups, 2 min rest, 10 pull-ups

lower body workout:

5 sets of 5 reps deadlift at 130lbs

3 sets of 15 reps reverse crunches 

Days 33-24: rest days, 25 mins on bike, 5 reps of pull-ups, 2 min rest, then 10 reps.

Day 35:

bike – 25 mins, 5 pull-ups, 2 min rest, 10 pull-ups

upper body workout:

supersets narrow-width push-ups with high pulls, 5 sets,

narrow-width push-ups – 10 reps, high pulls – 5 reps at 70 lbs.

3 sets of 15 reps reverse crunches