Day 32

bike – 24 min+1 min intense, 5 pull-ups, 10 pull-up, 2 min rest

lower body workout:

Front squat:  5 sets of 5 reps, 90lbs

reverse crunches: 3 sets of 15

I am finally getting used to proper form on the front squat. 

Day 31

bike 20 min, NO pull-ups

upper body workout:

superset DB shoulder press (30lbs DBs) and BB (106lbs BB) reverse grip bent-over rows, 5 sets of 5 reps, 90 secs rest.

3 sets of 15 reps, reverse crunches, 60 sec rest.

Day 30

Total rest day, no bike or pull-ups

Day 29

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

lower body workout:

superset bulgarian split squats (2 10lbs DBs) and step-up (2 10 lbs DBs), 3 sets 15 reps, 30 sec rest.

3 sets of 15 reverse crunches, 60 sec rests 

note: very good burn achieved in hamstrings and quads

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Day 28

stationary bike, 25 mins, pull-ups 6, 2 min rest, then 10 (max reps).

upper body workout:

superset push-ups and narrow grip bent-over rows with 1 in rests:

for rows, 110lbs,  10 reps

for push-up: bodyweight, starting with 8 reps, then 10, 11, 12, and 13.

3 sets of 15 reverse crunches. 

I need to increase the reps on my push-ups to at least 10. I also need to increase the  

weight on bent-over row.

Day 27

Sationary bike, 25 min, 6 reps of pull-ups, 2 min rest, then 10 reps.

Rest day. 

Day 26

Stationary 25 m, 5 pull-ups, 10 pull-up(max).  I beat my previous one-set max for pull-ups today.

Rest day.

Day 25

Stationary bike,25min, 5 pull-ups, 2 min rest, 9 reps(max).

Lower body workout.  Just 4 sets of 10 reps, 60 secs rest, deadlift shrug(100lbs).  The deadlift shrugs really worked my legs which were already tired from the stationary bike.  I think I can safely increase the weight to 106 or 110lbs next time and still maintain good form.

Comparison Pics: Early January to May 25

Not much of a difference in these pics since I exercised intensely from mid-January to mid-February then didn't do anything until mid-May.  The first pic is from early January 2006, the second is from May 25, about 2 weeks into my new program:

Early January:

May 25:

Day 24

AM routine: 25 minutes on stationay bike, 5 pull-ups, 9 pull-ups (max reps).

Upper body workout:

superset close-grip push-ups and high pulls(60lbs). 4 sets of 10 reps, 60 secs rest of each exercise. Ended with reverse crunches, 3 sets of 15 reps, 60 secs rest.