John's Workout Log

[mjjdm1985]

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 fat burner setting for 10 minutes
Jump rope for 2 minutes 30 seconds, rest for 1 minute
Jump rope for 2 minutes, rest for 1 minute
Jump rope for 1 minute 30 seconds

[mjjdm1985]

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
Dumbbell Press 90 lbs * 4, no rest, Weight Pull-ups (35 pound backpack) * 4, rest for 2 minutes

Dumbbell Military Press 55 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 60 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 60 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, rest for 2 minutes

Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 30 lbs * 8, rest for 1 minute
Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 30 lbs * 8, rest for 1 minute

Dumbbell Wrist Curl 30 pounds * 15, no rest, Dumbbell Reverse Wrist Curl 20 lbs * 12

Cool down walk on treadmill for 5 minutes

[mjjdm1985]

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 today. It was still probably the best workout I have had. Many of the sets after "no rest" were supposed to be 20 reps but I never got there lol.

Bench Press 205 * 5, no rest, Dumbbell Press 60 * 15, rest for 2 minutes
Bench Press 215 * 4.5, no rest, Dumbbell Press 60 * 7, rest for 2 minutes
Bench Press 255 * 5 (machine bc no spot), no rest, Dumbbell Press 45 * 10, rest for 2 minutes

Barbell Bent-Over Row 165 * 5, no rest, Recline Pull (bodyweight) * 16, rest for 2 minutes
Barbell Bent-Over Row 165 * 5, no rest, Recline Pull (bodyweight) * 10, rest for 2 minutes
Barbell Bent-Over Row 165 * 5, no rest, Recline Pull (bodyweight) * 9, rest for 2 minutes

Military Shoulder Press 60 * 5, no rest, Arnold Press 25 * 12, rest for 2 minutes
Military Shoulder Press 60 * 5, no rest, Arnold Press (25 * 5, 20 * 4), rest for 2 minutes

Chin-Up (with 35 pound backpack) * 5, no rest, Pulldown 90 * 20, rest for 2 minutes
Chin-Up (with 35 pound backpack) * 3.5, no rest, Pulldown (90 * 8, 80 * , rest for 2 minutes

Bicep Curl 70 * 8, no rest, Tricep Dip (with 35 pound backpack) * 10

[mjjdm1985]

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, rest for 2 minutes
Squat 275 * 4, no rest, Front Squat 135 * 10, rest for 2 minutes

Deadlift 225 * 5, rest for 2 minutes
Deadlift 245 * 5, rest for 2 minutes
Deadlift 245 * 5, rest for 2 minutes

Calf Raise c 50 pound dumbbell * 10, rest for 1 minute
Calf Raise c 50 pound dumbbell * 10, rest for 1 minute

Dumbbell Step Up (c 50 pound dumbbells) * 8/side, rest for 2 minutes
Dumbbell Step Up (c 50 pound dumbbells) * 8/side, rest for 2 minutes
Dumbbell Step Up (c 50 pound dumbbells) * 8/side, rest for 2 minutes

Advanced Ball Plank 60 seconds, rest for 1 minute
Advanced Ball Plank 45 seconds, rest for 1 minute

Wrist Curl 30 pound barbell * 12, no rest, Reverse Wrist Curl 20 pound barbell * 12, rest for 1 minute
Wrist Curl 30 pound barbell * 12, no rest, Reverse Wrist Curl 20 pound barbell * 12, rest for 1 minute

[mjjdm1985]

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, no rest, Recline Pull (bodyweight) * 19, rest for 2 minutes
Barbell Bent-Over Row 165 * 5, no rest, Recline Pull (bodyweight) * 12, rest for 2 minutes
Barbell Bent-Over Row 165 * 5, no rest, Recline Pull (bodyweight) * 9, rest for 2 minutes

Military Shoulder Press 60 * 5, no rest, Arnold Press 15 * 20, rest for 2 minutes
Military Shoulder Press 60 * 4, no rest, Arnold Press 15 * 12, rest for 2 minutes

Chin-Up (with 35 pound backpack) * 5, no rest, Pulldown 90 * 20, rest for 2 minutes
Chin-Up (with 35 pound backpack) * 4, no rest, Pulldown (90 * 10, 80 * 10, rest for 2 minutes

Bicep Curl 70 * 10, no rest, Tricep Dip (with 35 pound backpack) * 10

[mjjdm1985]

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 leg workout

Wednesday 3/16/2010

45 minute bike ride (same course just went faster)