Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 5 rotations, increased amount

Squat
Tim 210#-12 ea x 5 rotations, increased amount

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 140#-12 - , increased weight

Crunch feet elevated
Tim 280 for 12sec increased amount

Crunch – Elbow/knee
Tim 140 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 150#-30ea x 4sets, increased amount

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will walk today and tonight DS football practice

Did a new route this morning that the DW and I laid out - more up hill and more pavement - trying to prep for labor day run. This one was accomplished in 33 minutes 17 seconds. Still 3.2 miles - so its slower than the other layout - now to trim the time down.....

Will split wood and depending on that will determine abs work tonight

Did the new route again this morning this one was accomplished in 33 minutes 07 seconds. Ten seconds faster.... have to trim the time down more.....

Will split wood and depending on that will determine abs work tonight

Did the cardio 3.2 mile run this morning in 31 minutes 49 seconds. This was 1 minute 18 seconds faster than previous on the new route - so very happy with that.

Abs for Monday ----

Ab Crunch - unresisted feet elevated - 140 each for 12 second hold each

Ab Crunch - unresisted feet elevated - elbow to knee - 70 each for 12 second hold each.

Ab Crunch seated inclined bench resisted - 150 lb x 30 each , 160 lb x 30 each

All totaled up today - 270

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs could not resist.

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 5 rotations

Squat
Tim 210#-12 ea x 5 rotations

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 140#-12

Crunch feet elevated
Tim 164 for 12sec increased amount

Crunch – Elbow/knee
Tim 84 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 110#-30ea x 4sets, lowered weight - shoulder muscle pulled - felt better

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Well we did football tonight and on way home smoke spread out to 1/2 mile visability - so i dressed out and did my 3.2 mile run with my DW new MP3 player - pretty cool - little slower than other day 32 minute 23 seconds but with the smoke and doing a full weight workout today I am ok with that.

Here is todays results.

Ab Crunch - unresisted feet elevated - 182 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 91 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs

Ab Crunch - unresisted feet elevated - 189 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 91 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 400

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 5 rotations

Squat
Tim 210#-12 ea x 5 rotations

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 140#-12

Crunch feet elevated
Tim 196 for 12sec increased amount

Crunch – Elbow/knee
Tim 98 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 110#-30ea x 4sets, lowered weight - shoulder muscle pulled - felt better

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will run this afternoon

Did the new 3.2 mile route again early this morning. This one was accomplished in 30 minutes 46 seconds. one minute three seconds faster than my best time.... must keep trimming the time down .....

Ab Crunch - unresisted feet elevated - 210 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 105 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 4 sets

All totaled up today - 425

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 5 rotations

Squat
Tim 210#-12 ea x 5 rotations

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 140#-12

Crunch feet elevated
Tim 140 for 12sec increased amount

Crunch – Elbow/knee
Tim 70 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 110#-30ea

Sit-ups 30 x 4 sets

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will run this afternoon

Thursday means Cardio run - took off at 5:45 this morning - and turned in a 30 minute 54 second time for the 3.2 mile run. 14 seconds slower than Tuesday but I think I lazed it in the middle

Abs for today

Ab Crunch - unresisted feet elevated - 224 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 112 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 5 sets

All totaled up today - 546

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Todays workout

Row 5 min
Tim 60# Yes

Leg Curl
Tim 90#-12

Leg Extension
Tim 120#-12

Bench Press
Tim 210#-12 ea x 5 rotations

Squat
Tim 210#-12 ea x 5 rotations

Barbell Curls
Tim 130#-12

Lying Bicep
Curls
Tim 110#-12

Lying Shoulder Pullover
Tim 110#-12

Low Back Extension
Tim 140#-12

Crunch feet elevated
Tim 238 for 12sec increased amount

Crunch – Elbow/knee
Tim 119 for 12sec increased amount

Trunk Rotation
Tim 50#-12RL

Shoulder press inclined
Tim 120#-12

Seated Ab
Crunch inclined
Tim 110#-30ea x 2


Sit-ups 30 x 5 sets

Chest Fly inclined
Tim 110#-12

French Press
Tim 60#-12

Wide Pulldowns
Tim 180#-12 -

Reversed Wide Pulldown
Tim 180#-12 -

Standing rev grip wide Pulldown
Tim 180#-12 -

Row 5 min
Tim 100# Yes

Will run this afternoon

Switching things up this week - today Cardio run - took off at 12:30 this afternoon - and turned in a 30 minute 54 second time for the 3.2 mile run. same as last Thursday very humid and windy.

Abs for today

Ab Crunch - unresisted feet elevated - 254 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 128 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 5 sets

All totaled up today - 592

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Well I guess it will be a week of shake up. Awoke at 5:30 and hit the road by 5:45 = tured in a little better time than yesterday with a 30:35 for the 3.2 miles today but still off my best.

Abs for today

Ab Crunch - unresisted feet elevated - 266 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 133 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 6 sets

All totaled up today - 639

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs

Really impressive and great job. I am doing the Cool Running program as well and am seeing some great progress. Truly your dedication and results are inspiring. Thanks and congrats