Week 5 Totals w/change

Monday

Bench
Weight Reps
165 6
185 6
195 6
200 2
Week Change/Total Change
+5/+20


Incline Dumbbell Bench
Weight Reps
60 6
66 6
65 6
65 6
Week Change/Total Change
+0/+10

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 6
70 4
Week Change/Total Change
+0/+0

Pec Flyes (Doing Reps)
Weight Reps
50 6
50 10
50 8
50 7
Week Change/Total Change
-/-

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
85 6
95 6
105 6
110 6
Week Change/Total Change
+10/+10

Incline Dumbbell Curl
Weight Reps
45 4
40 6
40 6
40 6

Week Change/Total Change
+5/+10

One Arm Dumbbell Curl
Weight Reps
35 6
35 6
35 6
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
100 4
Week Change/Total Change
+20/+10

Tricep Ext/rope
Weight Reps
50 6
50 6
50 6
50 6
Week Change/Total Change
+10/+10

Tricep Kickbacks
Weight Reps
30 6
35 6
35 6
35 6
Week Change/Total Change
+5/+5

-----------------------------------------------



Thursday

Dumbbell Barbell Press
Weight Reps
95 6
100 6
105 6
105 6
Week Change/Total Change
-/-

One Arm Dumbbell Row
Weight Reps
105 6
105 6
105 6
105 6
Week Change/Total Change
+5/+25

Front Dumbbell Raises
Weight Reps
40 6
40 4
40 6
40 6
Week Change/Total Change
+0/+5

Side Dumbbell Raises
Weight Reps
25 6
25 6
25 6
25 6
Week Change/Total Change
+0/+5


Finger Shrug Raises - Didn't do
Weight Reps

Week Change/Total Change
-/-




-----------------------------------------------


Friday Didn't do legs this week
Overhead Squat
Weight Reps
145 6
150 6
165 6
175 6
Week Change/Total Change
+10/+10

Barbell Lunges
Weight Reps
155 6
155 6
155 6
155 6
Week Change/Total Change
+5/+20

Iso One Leg Extension
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+15

Leg Curl
Weight Reps
70 6
85 6
95 6
105 3
Week Change/Total Change
+5/+20

Week 4 Totals w/Change

Monday

Bench
Weight Reps
160 6
180 6
190 6
195 5
Week Change/Total Change
+5/+15


Incline Dumbbell Bench
Weight Reps
60 6
60 6
65 6
65 5
Week Change/Total Change
+5/+10

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 6
70 4
Week Change/Total Change
+5/+0

Pec Flyes
Weight Reps
55 5
55 4
50 6
50 6
Week Change/Total Change
-0/-0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
90 6
100 6
105 5
100 6
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 4
40 5
35 6

Week Change/Total Change
+0/+5

One Arm Dumbbell Curl
Weight Reps
35 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
80 6
Week Change/Total Change
-15/-10

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
40 6 (Rope infront and hands apart, makes it harder_
Week Change/Total Change
-/-

Tricep Kickbacks
Weight Reps
25 6
30 6
30 6
30 6
Week Change/Total Change
+0/-10

-----------------------------------------------



Thursday

Dumbbell Shoulder Press - Didn't do
Weight Reps

Week Change/Total Change
-/-

One Arm Dumbbell Row
Weight Reps
100 6
100 6
100 6
100 6
Week Change/Total Change
+5/+20

Front Dumbbell Raises
Weight Reps
40 6
45 4
40 6
40 6
Week Change/Total Change
+5/+5

Side Dumbbell Raises
Weight Reps
25 6
30 5
25 6
25 6
Week Change/Total Change
+0/+5


Finger Shrug Raises - Didn't do
Weight Reps

Week Change/Total Change
-/-




-----------------------------------------------


Friday
Overhead Squat
Weight Reps
145 6
150 6
165 6
175 6
Week Change/Total Change
+10/+10

Barbell Lunges
Weight Reps
155 6
155 6
155 6
155 6
Week Change/Total Change
+5/+20

Iso One Leg Extension
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+15

Leg Curl
Weight Reps
70 6
85 6
95 6
105 3
Week Change/Total Change
+5/+20

Week 3 Totals W/Change

Hope to increase 5lbs every week.

Monday

Bench
Weight Reps
155 6
175 6
185 6
190 5
Week Change/Total Change
+5/+15


Incline Dumbbell Bench
Weight Reps
55 6
60 6
70 3
60 6
Week Change/Total Change
+0/+5

Decline Dumbbell Bench
Weight Reps
70 6
70 6
70 5
65 6
Week Change/Total Change
+0/-5

Pec Flyes
Weight Reps
55 6
55 6
55 5
55 6
Week Change/Total Change
+0/+0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
90 6
100 6
105 5
100 6
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 4
40 5
35 6

Week Change/Total Change
+0/+5

One Arm Dumbbell Curl
Weight Reps
35 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Skull Crunchers
Weight Reps
80 6
90 6
95 6
80 6
Week Change/Total Change
-15/-10

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
40 6 (Rope infront and hands apart, makes it harder_
Week Change/Total Change
-/-

Tricep Kickbacks
Weight Reps
25 6
30 6
30 6
30 6
Week Change/Total Change
+0/-10

-----------------------------------------------



Thursday

Dumbbell Shoulder Press
Weight Reps
55 6
60 6
60 6
60 6
Week Change/Total Change
+5/+10

One Arm Dumbbell Row
Weight Reps
90 6
95 6
95 6
95 6
Week Change/Total Change
+5/+15

Front Dumbbell Raises
Weight Reps
40 6
40 6
40 5
35 6
Week Change/Total Change
+0/+0

Side Dumbbell Raises
Weight Reps
25 6
30 4
25 6
25 6
Week Change/Total Change
+0/+5


Finger Shrug Raises
Weight Reps
15 6
15 6
15 6
15 6
Week Change/Total Change
+0/+0




-----------------------------------------------


Friday
Overhead Squat
Weight Reps
145 6 (Changed to overhead squat for awhile)
150 6
155 6
165 6
Week Change/Total Change
-/-

Barbell Lunges
Weight Reps
150 6
150 6
150 6
150 6
Week Change/Total Change
+10/+15

Iso One Leg Extension
Weight Reps
55 6
55 6
55 6
55 6
Week Change/Total Change
+5/+10

Leg Curl
Weight Reps
65 6
75 6
90 6
100 6
Week Change/Total Change
+10/+15

Week 2 Totals W/Change

Hope to increase 5lbs every week.

Monday

Bench
Weight Reps
150 6
170 6
180 6
185 6
Week Change/Total Change
+10/+10


Incline Dumbbell Bench
Weight Reps
60 6
60 6
60 6
60 6
Week Change/Total Change
+5/+5

Decline Dumbbell Bench
Weight Reps
70 6
70 5
65 5
65 6
Week Change/Total Change
-5/-5

Pec Flyes
Weight Reps
55 6
55 6
55 6
55 4
Week Change/Total Change
+0/+0

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
85 6
90 6
105 4
100 5
Week Change/Total Change
+0/+0

Incline Dumbbell Curl
Weight Reps
40 6
40 3
35 5
35 6

Week Change/Total Change
+5/+5

One Arm Dumbbell Curl
Weight Reps
60 6
60 6
35 6 (Changed to below the elbow to not allow any cheating and making it more difficult.)
35 6
Week Change/Total Change
-/-

Skull Crunchers
Weight Reps
75 6
85 6
90 6
95 6
Week Change/Total Change
+5/+5

Tricep Ext/rope
Weight Reps
60 6
60 5
60 4
50 6
Week Change/Total Change
-10/-10

Tricep Kickbacks
Weight Reps
35 6
30 6
30 6
30 6
Week Change/Total Change
-10/-10

-----------------------------------------------



Thursday

Dumbbell Shoulder Press
Weight Reps
55 6
55 6
55 6
55 6
Week Change/Total Change
+5/+5

One Arm Dumbbell Row
Weight Reps
80 6
80 6
80 6
90 6
Week Change/Total Change
+10/+10

Front Dumbbell Raises
Weight Reps
40 6
40 5
35 6
35 6
Week Change/Total Change
+0/+0

Side Dumbbell Raises
Weight Reps
20 6
25 6
25 6
25 6
Week Change/Total Change
+5/+5


Finger Shrug Raises
Weight Reps
10 6
10 6
15 5
15 4
Week Change/Total Change
+0/+0


-----------------------------------------------


Friday
Squat
Weight Reps
225 6
265 6
275 6
280 6
Week Change/Total Change
+5/+5

Barbell Lunges
Weight Reps
140 6
140 6
140 6
140 6
Week Change/Total Change
+5/+5

Iso One Leg Extension
Weight Reps
50 6
50 6
50 6
50 6
Week Change/Total Change
+5/+5

Leg Curl
Weight Reps
55 6
65 6
80 6
90 6
Week Change/Total Change
+5/+5

Week 1 Totals

Started a new thing for just strength since I have lost a lot of strength...

Monday

Bench
Weight Reps
145 6
165 6
175 6

Incline Dumbbell Bench
Weight Reps
55 6
55 6
55 6
55 6

Decline Dumbbell Bench
Weight Reps
60 6
70 6
70 6
70 6

Pec Flyes
Weight Reps
50 6
50 6
55 6
55 6

---------------------------------------------------------------

Tuesday

Barbell Curl
Weight Reps
80 6
90 6
95 6
100 5

Incline Dumbbell Curl
Weight Reps
35 6
35 5
30 6
30 6

One Arm Dumbbell Curl
Weight Reps
55 6
55 6
55 6
55 6

Skull Crunchers
Weight Reps
75 6
80 6
85 6
90 6

Tricep Ext/rope
Weight Reps
50 6
60 6
60 6
60 6

Tricep Kickbacks
Weight Reps
30 6
35 6
40 6
40 6

-----------------------------------------------



Thursday

Dumbbell Shoulder Press
Weight Reps
30 6
45 6
50 6
50 6

One Arm Dumbbell Row
Weight Reps
70 6
80 6
80 6
80 6

Front Dumbbell Raises
Weight Reps
30 6
35 6
35 6
35 6

Side Dumbbell Raises
Weight Reps
20 6
20 6
20 6
20 6


-----------------------------------------------


Friday
Squat
Weight Reps
225 6
285 6
285 6
285 3

Barbell Lunges
Weight Reps
135 6
135 6
135 6
135 6

Iso One Leg Extension
Weight Reps
45 6
45 6
45 6
45 6

Leg Curl
Weight Reps
50 6
60 6
75 6
85 6

Day 49 - Arms

Day 48 - Busting out the reps for the arms workout

Workout:
35lb Incline Db Curl 12 reps
35lb Incline Db Curl 10 reps
30lb Incline Db Curl 11 reps
30lb Incline Db Curl 9 reps

30lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps
25lb One Arm Tricep Ext 12 reps

35lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps
40lb One Arm Seated Curls 12 reps

30lb Kickbacks 12 reps
35lb Kickbacks 12 reps
30lb Kickbacks 12 reps
30lb Kickbacks 12 reps






Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -

Day 48 - Bad back

Day 48 - Squats...bad back Did squats and my legs weren't even tired but my back was really tired so I just stopped for the day.

Workout:
155lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
225lb Squat 12 reps






Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -

Day 47 - I can flyes

Day 47 - Chest/Shoulders

Workout:
1:00 Min 20 speed walker

55lb Pec Flyes 12 reps
55lb Pec Flyes 12 reps
55lb Pec Flyes 9 reps
50lb Pec Flyes 12 reps


65lb Barbell Shoulder Raise 10 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps
60lb Barbell Shoulder Raise 12 reps


30 Pushups
20 Pushups
20 Pushups
20 Pushups


65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps







Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -

Day 46 - Arm

Day 46 - Arms Day

Workout:
60lb grippers 30 reps warm up each hand
120lb CoC grippers right hand 8 reps left hand 4 reps halfway
60lb grippers 30 reps warm up each hand
120lb CoC grippers hold right 5 sec full hold left 20 sec half hold

75lb Barbell Curl 12 reps
95lb Barbell Curl 12 reps
95lb Barbell Curl 11 reps
95lb Barbell Curl 10 reps

75lb Skull Crunchers 12 reps
85lb Skull Crunchers 8 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 8 reps

25lb Incline Db Curl 12 reps
35lb Incline Db Curl 8 reps
30lb Incline Db Curl 7 reps 25lb 4 reps
25lb Incline Db Curl 12 reps

30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps
30lb Tricep Kickbacks 12 reps







Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green - Broccoli
Orange - Orange
Red - Apple
Violet -
Blue -

Day 45 - 50lb Chest Flyes are easy

Day 45 - Rip at the weight and get ripped.

Workout:
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps
50lb Pec Flyes 12 reps

30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm
30lb Db Front Shoulder Raise 12 reps each arm

Dips 12 reps
Dips 12 reps

45lb Front Barbel Shoulder Raise 12 reps
45lb Front Barbel Shoulder Raise 12 reps




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - Orange
Red - Apple
Violet -
Blue -

Day 44 - Super Squats

Day 44 - Super Squats

Workout:
145lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps
245lb Squat 6 reps

135lb Deadlift 12 reps
145lb Deadlift 12 reps
155lb Deadlift 8 reps
155lb Deadlift 8 reps

95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps
95lb Overhead Squat 12 reps



Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -

Day 44 - Mega mega mega nutrition

Day 43 - I'm reading this book called mega mega mega nutrition and it is one of the greatest books I have read. It is amazing to me how processed foods can have the same caloric value but yet contain less nutrients and it really puts it into perspective what we put in our bodies. Empty calories like candy and such should be avoided (no duh) but if you avoid them you can put in fruits vegetables meat nuts and it will increase your health without gaining weight.

Workout:
75lb Barbell Curl 12 reps
85lb Barbell Curl 12 reps
90lb Barbell Curl 12 reps
90lb Barbell Curl 8 reps 85lb 4 reps

85lb Skull Crunchers 12 reps
85lb Skull Crunchers 10 reps
80lb Skull Crunchers 12 reps
80lb Skull Crunchers 11 reps

25lb Hammer Db Curls 12 reps each arm
30b Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm
30lb Hammer Db Curls 12 reps each arm

25lb One Arm Db Tricep Ext 12 reps each arm
25lb One Arm Db Tricep Ext 8 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm
20lb One Arm Db Tricep Ext 12 reps each arm




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet -
Blue -

Day 43 - ChestQuest!!

Day 43 - I finally got pec flyes with 50lbs today. That in itself is a great goal considering that pec flyes usually are with lighter weight like 30 lbs and such. Hopefully someday I will be in the gym using 100lb dumbbells.

Workout:
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 12 reps
60lb Decline Db Bench 11 reps
60lb Decline Db Bench 11 reps

30lb Side Db Raises 8 reps 25lb 4 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps
25lb Side Db Raises 12 reps

45lb Pec Flyes 12 reps
50lb Pec Flyes 10 reps
45lb Pec Flyes 12 reps
45lb Pec Flyes 9 reps

25lb Front Db Raises 12 reps each arm
25lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm
25 1/2lb Front Db Raises 12 reps each arm






Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Carrot
Red - Apple
Violet - Grape
Blue -

Day 42 - Abs

Day 42 - Did a pretty hard ab workout today. I also did a strength shoe workout and but abs were killing me during it because they were so tired after lifting.

Workout:
1:30 Min 7.5mph Treadmill
Weighted Crunch on Tricep Ext Rope 80lb 12 reps
Leg Raises on dip 10 reps w/10lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Leg Raise Hold Side to Side 5 touches each side

1:30 Min 11mph Treadmill
Leg Raises on dip 12 reps 2/5lbs
Floor Sweepers 4 reps left, middle, right w/10lbs
Knee Raise Hold Side to Side 8 touches each side
12 Crunches w/20lb Db

1:30 Min 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side

1:30 8 mph Treadmill
Leg Raises on dip 12 reps w/5lb
Floor Sweepers 4 reps left, middle, right w/10lbs
12 Crunches w/25lb Db
Knee Raise Hold Side to Side 8 touches each side








Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - Orange
Red - Apple
Violet - Grape
Blue -

Day 41 - Chest chest chest...

Day 41 - I started doing pec flyes and such on a bench like 2 weeks ago and already I have increased by 15 lbs. I'm looking forward to the day that I start doing 70lb pec flyes...

Workout:
Dips 12 reps
5lb Dips 12 reps
5lb Dips 11 reps 1 rep with no weight
5lb Dips 8 reps 3 reps with no weight

30lb Incline Db Curl 12 reps
40lb Incline Db Curl 5 reps 35lb 5 reps
35lb Incline Db Curl 5 reps 30lb 7 reps
30lb Incline Db Curl 11 reps

25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm
35lb Tricep Kickbacks 12 reps each arm

40lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 12 reps
45lb Chest Flyes 8 reps

55lb Barbell Curl 12 reps
65lb Barbell Curl 12 reps
70lb Barbell Curl 8 reps 65lb 4 reps
65lb Barbell Curl 9 reps 60lb 3 reps

50lb Tricep Ext w/rope 12 reps
60lb Tricep Ext w/rope 11 reps
60lb Tricep Ext w/rope 8 reps 50lb 5 reps
50lb Tricep Ext w/rope 9 reps 40lb 3 reps



Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green - Broccoli
Orange - Orange
Red - Apple
Violet - Grape
Blue -

Day 40 - Then put those deltoids on

Day 40 - Legs and shoulders. People who have trained these extensively will be able to do far more in any sports than a bench press or a curl.

Workout:
1 Min exercise bike warm-up

135lb Squat 12 reps
185lb Squat 12 reps
205lb Squat 12 reps
225lb Squat 12 reps

135lb Deadlift 12 reps
140lb Deadlift 12 reps
145lb Deadlift 12 reps
150lb Deadlift 12 reps

30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm
30lb Shoulder Front Raise 12 reps each arm

45lb Iso Leg Ext 12 reps each leg
45lb Iso Leg Ext 12 reps each leg
35lb Iso Leg Ext 12 reps each leg


65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps
65lb Barbell Shoulder Press 12 reps

135lb Shrugs 12 reps
140lb Shrugs 12 reps
145lb Shrugs 12 reps




Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -

Day 39 - Chest.... Its getting better

Day 39 - My chest is getting better because first of all it looks better and my pec flyes are getting easier and easier and I'm having to use heavier and heavier weight.

Workout:
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps

75lb E-Z grip bar curl 12 reps
95lb E-Z grip bar curl 8 reps
85lb E-Z grip bar curl 9 reps
75lb E-Z grip bar curl 12 reps

85lb skull cruncher 12 reps
80lb skull cruncher 12 reps
80lb skull cruncher 10 reps
75lb skull cruncher 12 reps

20 Pushups
10 Pushups w/25lbs
10 Pushups w/25lbs
10 Pushups w/25lbs

25lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm
30lb Hammer Curls 12 reps each arm

50lb Tricep Ext w/rope 12 reps
50lb Tricep Ext w/rope 10 reps 40lb 2 reps
40lb Tricep Ext w/rope 12 reps





Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -

Day 38 - Abs

Day 38 - Did an Abs circuit workout. I still think that circuit workouts are good for abs and it helps so when I run I don't get side cramps.

Workout:
1 Min 25 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg

1 Min 24 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg

1 Min 23 speed walker
Leg raises w.7.5lb on each leg 15 reps
Bicycle Crunches w/7.5lbs of each leg 20 reps
20 Crunches w/7.5lb on each leg



Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -

Day 37 - Arms

Day 37 - Did a Arms workout

Workout:
20 speed walker 1 Min

35lb Incline Barbell Curls 12 reps each arm
35lb Incline Barbell Curls 6 reps 30lb 5 reps
30lb Incline Barbell Curls 6 reps 25lb 6 reps
25lb Incline Barbell Curls 9 reps each arm

25lb Tricep Kickbacks 12 reps each arm
30lb Tricep Kickbacks 5 reps each arm 25lb 7 reps
25lb Tricep Kickbacks 12 reps each arm
25lb Tricep Kickbacks 12 reps each arm

Leg Raises w/7.5 lb on each leg 12 reps

20 speed walker 1 Min

65lb Barbell Curl 12 reps
80lb Barbell Curl 12 reps
80lb Barbell Curl 11 reps
80lb Barbell Curl 10 reps

25lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps
35lb Tricep Dips 12 reps



Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -

Day 36 - Week 5

Day 36 - Weekly quote -
"You can't push yourself forward by patting yourself on the back"

Did a Chest/Shoulder workout

Workout:
18 speed walker 1 Min

40 Pushups
30 Pushups
20 Pushups
20 Pushups

10lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps
15lb Side Db Raises 12 reps

40 Crunches

20 speed walker 1:00

30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps

55lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps
60lb Db Row 12 reps

40 Crunches


Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow -
Green -
Orange - CaraCara Orange
Red - Apple
Violet - Grape
Blue -

Day 35 Arms!

Day 35 - Back/Triceps/Biceps I haven't been posting lately but I have been doing the workouts so I won't say much because I have to post a bunch more workouts.

Workout:
Deadlift 135lb 12 reps
Deadlift 185lb 6 reps
Deadlift 155lb 12 reps
Deadlift 165lb 12 reps

Barbell Curl 65lb 12 reps
Barbell Curl 75lb 12 reps
Barbell Curl 80lb 10 reps
Barbell Curl 75lb 12 reps

Tricep Ext 60lb 10 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps
Tricep Ext 50lb 12 reps

Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward
Shrugs 135lb 12 reps forward/backward

Reverse Curls 55lb 12 reps
Reverse Curls 75lb 8 reps
Reverse Curls 65lb 12 reps
Reverse Curls 65lb 10 reps

Behind Head Tricep Ext. 45lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 12 reps
Behind Head Tricep Ext. 55lb 9 reps


Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -

Day 34 New workout continued

Day 34 - Chest/Legs/Back/Shoulders

Workout:
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 12 reps
60 lb Db Decline Press 10 reps
60 lb Db Decline Press 9 reps

85lb Front Squat 12 reps
105lb Front Squat 12 reps
115lb Front Squat 12 reps
120lb Front Squat 12 reps

30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm
30lb Front Db Raises 12 reps each arm

30lb Pec Flyes 12 reps
35lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps
40lb Pec Flyes 12 reps


75lb Front Shrug Raises 12 reps
80lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 12 reps
85lb Front Shrug Raises 10 reps


65lb One Leg Calf Raisr 12 reps each leg
75lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg
85lb One Leg Calf Raisr 12 reps each leg


Daily Goals
Water - Check
Sleep - Check
Stretch - Check
Pop - Check, No pop
Butter,Seasoning - Check
Rainbow Diet
Yellow - Banana
Green -
Orange - CaraCara Orange
Red - Apple
Violet -
Blue -