Ahhh I have not been keeping up! And I haven't done a good job recording workouts this past week. Friday 3/11/2010 Light leg workout Saturday 3/12/2010 Pretty good cardio workout Sunday 3/13/2010 50 minute bike ride (about 8 mile course i think) Monday 3/14/2010 Insert later Tuesday 3/15/2010 Light ...

Thursday 3/12/2010 Bench Press 215 * 5, no rest, Dumbbell Press 50 * 20, rest for 2 minutes Bench Press 215 * 4.5, no rest, Dumbbell Press (50 * 6, 36 * 6), rest for 2 minutes Bench Press 215 * 3 and 2 halves, no rest, Dumbbell Press (50 * 8, 35 * 6), rest for 2 minutes Barbell Bent-Over Row 165 * 5...

Did you do the lunges? I did! I did them on Friday, still need to update it. I think I liked them better that way I think I'll stick to it. Thanks for the recommendation :) Tuesday 3/9/2010 Squat 275 * 6, no rest, Front Squat 135 * 15, rest for 2 minutes Squat 275 * 6, no rest, Front Squat 135 * 10...

Friday 3/5/2010 INSERT LATER Saturday 3/6/2010 Just did cardio. Had a good workout. Also saw how many chinups I could do max now and it's 17.5. I have no idea how much better that is than the beginning. Sunday 3/7/2010 Cardio again. Good workout. Monday 3/8/2010 Way overestimated what I could do tod...

Thursday 3/4/2010 Stretch for 5 minutes Warm-up on treadmill at level 6.5 Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute Dumbbell Press 90 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute Du...

That sounds like a split squat rather than a lunge. I like walking lunges the best. Yeah that's probably what it is. Maybe I'll try walking lunges next time. 3/3/2010 Stretch for 5 minutes Jump rope for 1 minute Run on treadmill 6 minute mile pace for 3 minutes 40 seconds Ride bike at level 10 on f...

Does anyone know the best way to do lunges to focus on your quads and hamstrings? I normally start with feet next to each other and go all the way down and return to starting position, but today I started out with one foot out in front and just went down and came back up. It actually felt like it wa...

Monday 3/1/2010 Stretch for 5 minutes Warm-up on treadmill at level 6.5 Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute Dumb...

Sunday 2/28/2010

Stretch for 5 minutes
Jump rope for 3 minutes

Run on treadmill 6 minute mile pace for 5 minutes

Jump rope for 5 minutes

Saturday 2/27/2010 Just made sure I got into the gym today. Don't have a lot of time, I've been studying a ton. Just wanted to make sure I got a workout in. Actually it turned into a pretty good one, though. Stretch for 5 minutes Jump rope workout for 10 minutes Run on treadmill 1/2 mile at 7 minute...

Friday 2/26/2010 Stretch for 5 minutes Warm-up jog at level 6.5 for 5 minutes Front Squat 205 * 5, jump rope for 1 minute, rest for 1 minute Front Squat 225 * 5, jump rope for 1 minute, rest for 1 minute Front Squat 225 * 3, jump rope for 1 minute, rest for 1 minute Standard Squat 255 * 5, jump rope...

Thursday 2/25/2010 Stretch for 5 minutes Warm-up on treadmill at level 6.5 Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 4, jump rope * 100, rest for 1 minute D...

Wednesday 2/25/2010

Warm-up stretch for 5 minutes

Jump rope workout for 15 minutes

Treadmill at level 7.5 for 1 minute
Treadmill at level 11 for 1 minute
rest for 1 minute
Treadmill 7 minute mile pace (level 8.6) for 7 minutes

Hi mjjdm Awesome program John. I have robbed a few ideas from your program & incorporated it into mine on the cardio side. HIIT & core exercises etc. It’s seems to be working well. Thanks. What is your basic weight training background? Your first log for bench press is 185 pounds, man that’...

Tuesday 2/23/2010 Stretch for 5 minutes Warm-up jog at level 6.5 for 5 minutes Front Squat 205, jump rope for 1 minute, rest for 1 minute Front Squat 205, jump rope for 1 minute, rest for 1 minute Front Squat 225, rest for 2 minutes Standard Squat 255 * 5, jump rope for 1 minute, rest for 1 minute S...