What's your workout today?

Shoulders and Biceps

Quads and Calves

1. Front Squats
135lb 10x
155lb 10x
205lb 15x
185lb 15x
165lb 15x

2. Jefferson Squats
95lbs 12x
115lbs 12x
115lbs 12x

3. Leg Extensions
80lbs 12x
110lbs 12x
110lbs 12x

4. Hack Squats (narrow stance)
225lbs 12x
315lbs 12x
405lbs 12x
405lbs 12x

5. Barbell Calves Raises
135lbs 30x
205lbs 30x
225lbs 25x
224lbs 25x

6. Single Leg Calve Raises
3 sets 45lb plate in each hand until exhaustion

Squats
Presses

Bent over BB Row
Bench Press
Seated Cable Row
DB Incline Bench Press
Dips
Abs

Today will be Snatches, Clean and Jerks, Squats and accessory work.

Biceps, back, and light abs. No cardio.

Fast run last friday, long run Saturday, rest yesterday, today I'll be hitting the track for some intervals.

13 mile run yesterday. Today was chest, arms and abs.

Started off the week right with leg day:

5 min bike warm-up
Squats x7
Leg ext - Leg curls superset x4
Leg press x4
Donkey raises x5

rest day

Deadlifts
DB Lunges
DB Step Ups
Abs

Lats and Biceps today:

Chin Ups – 2 work sets of Max Reps (with Bodyweight or weight added)
Barbell Curls– 2 work sets of 8 – 10 reps
T-Bar Row– 2 work sets of 10 – 12 reps
Zottman Curls– 2 work sets of 8 – 10 reps
Pull Ups – 2 work sets of Max Reps (with body weight or weight added)
Incline Dumbell Curl – 2 work sets of 8 – 10 reps
V-Bar Pull Downs – 2 work sets of 10 – 12 reps
Preacher Curls (Ez curl or Dumbbell) – 1 work set of 10 – 12 reps

Today I ran 2 miles at noon.

Seated DB shoulder press
Lateral flies dropsets
Upright rows -> shrugs supersets
Reverse Flies

Off day

Squats 125lbs 5x5
Bench 115lbs 5x5
Pendlay Rows 100lbs 5x5
10 minutes fast walk(3.5mph) on treadmill

4.5 mile Drumstick Dash

Pullups
Presses
Squats

Turkey Trot yesterday (5k) and back, shoulders and abs today. Long run tomorrow.

30 mile ride on my new 29er. Just got a Cannondale a few weeks ago. Have to say I am starting to love the bike, however I started out on the wrong foot. First of all, the bottom bracket came loose twice within the first 4 rides. The rear derailleur came grossly out of adjustment on the first few rides. The headset started squeaking after the first ride. Took it back to the lbs and got everything torqued, relubed, and also replaced a broken link in the chain. (That actually explained the derailleur problem) Just now starting to get the hang of the 29 inch wheels, and I love them. Had about 2400 feet in elevation climb. Not a bad ride.

I also just got a 600 lumen Nightrider headlight, and have started riding at night. Not, singletrack, but rather I am on a rails to trails type surface, but is quite an adrenaline rush.


Jeff