Archive for July, 2006

Day 58

July 11, 2006

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 55-57

July 10, 2006

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.

Day 54

July 7, 2006

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 52 and 53

July 6, 2006

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

Days 47-51

July 4, 2006

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.