V3 - training for 7/15 and 7/17/2009

7/15: 100 body weight squats 34/33/33

7/17:

bench presses:

• 55 lbs x 25
• 55 lbs x 20
• 55 lbs x 15
• 55 lbs x 10
• 55 lbs x 10

bent over barbell rows:

• 55 lbs x 15
  
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 8
  

V3 - training for 7/13/09

today was cardio...i did the arc trainer at power up 13 minutes on highest incline and 52 resistance... heart rate between 153 and 163 for the duration (warm-up and cool down not included)

V3 training for 7/12/09

bench presses:

• 45 lbs x 12
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 8

body rows:

• 10
• 9
• 9
• 8
• 8
• 7

hammer curls - triceps kick backs (super sets -15 lbs db each hand)

• 10/10
• 10/10
• 19/10
• 5/5

V3 - training for 7/8/09

circuit training today for legs, no rest:

20 walking lunges
20 standing side leg lifts
20 single leg calf raises (each leg)

repeated for three sets

V3 - training for 7/6/2009

warmed up with 25 push-ups then did kettle bell compound movements (curl, over head press, triceps extension, and a lat resistance, lowering the kb, straight armed back to the start position)...

25 push-ups
5 sets of 20 kettle bell compound movements
50 crunches
50 leg lifts

V3 - training for 7/3/2009

deadlifts:

95 lbs x 10
125 lbs x 7/7/5

went light since i am starting back again...need to get my body used to the movement again

now carb, protein, naproxen and a shower!

V3 - taining for 7/2/2009

today was cardio....2 minute warm-up, 15 minutes with heart rate between 133 and 154 bpm, and then i was done.

V3 - training for 7/1/2009

#1....i have to make myself eat before any workouts...i trained for shit today....and i had to cut it way short....

the workout:

bench press:
45 lbs x 25
65 lbs x 15
65 lbs x 12
65 lbs x 10

one arm rows (each arm):
15 lbs x 25
15 lbs x 25
15 lbs x 15

and that is all she wrote....i will do much better tomorrow. :D