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9/1/2009 Concentration Curls. 12x25 Twisting Dumbbell Kickback, 12x25 Concentration Curls. 10x30 Twisting Dumbbell Kickback, 10x30 Concentration Curls. 10x35 Twisting Dumbbell Kickback, 10x35 Assisted Close-Grip Chin-up, 12x110 Counter Weight Reverse Curls, 12x20 Assisted Close-Grip Chin-up, 10x100 Counter Weight Reverse Curls, 10x20 Assisted Close-Grip Chin-up, 8x90 Counter Weight Reverse Curls, 8x20 Weighted Curl on Exercise Ball, 12x12 Full Rotation Knee Raise, 12xBW Weighted Curl on Exercise Ball, 10x12 Full Rotation Knee Raise, 10xBW Weighted Curl on Exercise Ball, 8x12 Full Rotation Knee Raise, 8xBW 9/2/2009 Forward Dumb-Bell Lunge, 12x45 Reverse Dumb-Bell Lunge, 12x45 Forward Dumb-Bell Lunge, 12x50 Reverse Dumb-Bell Lunge, 12x50 Seated Leg Curl, 10x150 Seated Leg Curl, 10x150 Leg Slide Press, 8x340 Seated Leg Curl, 8x200 Squat, 12x180 Standing Calf Raise (Smith), 12x180 Squat, 10x200 Standing Calf Raise (Smith), 10x230 Squat, 7x230 Standing Calf Raise (Smith), 8x250 Dead Lift, 12x150 Standing Calf Raise (Dumb-Bell), 12x50 Dead Lift, 10x180 Standing Calf Raise (Dumb-Bell), 10x50 Dead Lift, 3x200 9/3/2009 Assisted Wide Grip Chin-Up, 12x110 Counter Weight Barbell Row, 12x50 Assisted Wide Grip Chin-Up, 10x90 Counter Weight Barbell Row, 10x60 Assisted Wide Grip Chin-Up, 8x80 Counter Weight Barbell Row, 8x60 Wide Arm Cable Row, 12x65 Seated Wide Arm Cable Pull, 12x70 Wide Arm Cable Row, 10x85 Seated Wide Arm Cable Pull, 10x90 Wide Arm Cable Row, 8x90 Seated Wide Arm Cable Pull, 8x90 Assisted Wide Grip Chin-Up, 12x80 Counter Weight Barbell Row, 12x50 Assisted Wide Grip Chin-Up, 10x90 Counter Weight Barbell Row, 10x60 Assisted Wide Grip Chin-Up, 8x60 Counter Weight Barbell Row, 8x70 9/4/2009 Assisted Dips, 12x100 Counter Weight Inclined Dumbbell Flye, 12x25 Assisted Dips, 10x90 Counter Weight Inclined Dumbbell Flye, 10x30 Assisted Dips, 8x80 Counter Weight Inclined Dumbbell Flye, 8x30 Inclined Bench-Press 12x70 Pullover, 12x25 Inclined Bench-Press 10x90 Pullover, 10x30 Inclined Bench-Press 8x110 Pullover, 8x35 Weighted Curl on Exercise Ball, 12x12 Full Rotation Knee Raise, 12xBW Weighted Curl on Exercise Ball, 10x12 Full Rotation Knee Raise, 10xBW Weighted Curl on Exercise Ball, 8x12 Full Rotation Knee Raise, 8xBW 9/7/2009 Smith Military Press, 11x80 Front Raise, 12x12 Smith Military Press, 10x80 Front Raise, 10x12 Smith Military Press, 6x90 Front Raise, 8x12 Smith Military Press, 8x80 Front Raise, 8x12 Side Raise, 12x15 Shrug, 12x50 Side Raise, 10x15 Shrug, 10x55 Side Raise, 8x15 Shrug, 8x60 Side Raise, 8x15 Shrug, 8x65 Arnold Press, 12x25 Rear Lateral Raise, 12x15 Arnold Press, 10x30 Rear Lateral Raise, 10x15 Arnold Press, 8x30 Rear Lateral Raise, 8x20 Arnold Press, 8x30 Rear Lateral Raise, 8x20 9/8/2009 Concentration Curls. 12x25 Twisting Dumbbell Kickback, 12x15 Concentration Curls. 10x25 Twisting Dumbbell Kickback, 10x15 Concentration Curls. 8x30 Twisting Dumbbell Kickback, 8x15 Concentration Curls. 8x35 Twisting Dumbbell Kickback, 8x15 Assisted Close-Grip Chin-up, 12x100 Counter Weight Reverse Curls, 12x20 Assisted Close-Grip Chin-up, 10x90 Counter Weight Reverse Curls, 10x20 Assisted Close-Grip Chin-up, 8x80 Counter Weight Reverse Curls, 8x20 Assisted Close-Grip Chin-up, 8x70 Counter Weight Reverse Curls, 8x20 Weighted Curl on Exercise Ball, 12x12 Full Rotation Knee Raise, 12xBW Weighted Curl on Exercise Ball, 10x12 Full Rotation Knee Raise, 10xBW Weighted Curl on Exercise Ball, 8x12 Full Rotation Knee Raise, 8xBW

8/31/2009 Smith Military Press, 12x80 Dumbbell Front Raise, 12x12 Smith Military Press, 10x95 Dumbbell Front Raise, 10x15 Smith Military Press, 7x95 Dumbbell Front Raise, 8x15 Dumbbell Side Raise, 12x15 Shoulder Shrug, 12x50 Dumbbell Side Raise, 10x15 Shoulder Shrug, 10x60 Dumbbell Side Raise, 8x15 Shoulder Shrug, 8x65 Arnold Press, 12x20 Dumbbell Rear Lateral Raise, 12x15 Arnold Press, 10x25 Dumbbell Rear Lateral Raise, 10x20 Arnold Press, 12x30 Dumbbell Rear Lateral Raise, 12x20

I took the week off from lifting. I'm starting a new program tomorrow. 8/23/2009 Treadmill at 7.0 mph, 35:00 Elliptical, 30:00 8/25/2009 Bike, 5:00 Row, 3:00 Elliptical (Very High Resistance), 5:00 Row, 3:00 Treadmill at 8.8 mph, 5:00 Bike, 5:00 8/26/2009 Bike, 5:00 Row, 3:00 Elliptical (Very High Resistance), 5:00 Row, 3:00 Treadmill wind-sprints 12.0 mph, 5:00 Bike, 5:00 8/27/2009 Bike, 5:00 Row, 3:00 Elliptical (Very High Resistance), 5:00 Row, 3:00 Treadmill wind-sprints 12.0 mph, 5:00 Bike, 5:00 8/28/2009 Bike, 5:00 Row, 3:00 Elliptical (Very High Resistance), 5:00 Row, 3:00 Treadmill wind-sprints 12.0 mph, 5:00 Bike, 5:00 8/29/2009 Outdoor biking (Fast), 65:00 8/30/2009 Outdoor biking (Fast), 65:00

8/21/2009 Treadmill at 6.28 Miles/Hour, 35:00 8/22/2009 Elliptical, 20:00 Bench Press, 5x90 Bench Press, 5x110 Bench Press, 5x130 Bench Press, 2x140 Rear Deltoid, 10x120 Pectoral Fly, 5x150 Rear Deltoid, 5x140 Pectoral Fly, 5x200 Rear Deltoid, 3x140 Pectoral Fly, 5x180 Full Squat, 5x110 Full Squat, 5x120 Full Squat, 5x130 Full Squat, 5x140 Full Squat, 5x150 Full Squat, 5x160 Inclined Sit-up with 10lb disk overhead, 20 Inclined Sit-up with 25lb disk overhead, 10 Inclined Sit-up with 25lb disk overhead, 10

8/20/2009 Elliptical Rider, 18:00 Dead Lift, 5x130 Dead Lift, 5x150 Dead Lift, 5x170 Dead Lift, 5x190 Dead Lift, 5x210 Seated Military Press, 5x50 Seated Military Press, 5x60 Seated Military Press, 5x60 Curl, 10x30 Curl, 10x30 Curl, 5x35 Curl, 5x35 Reverse Curl Bar, 10x20 Reverse Curl Bar, 9x25 Reverse Curl Bar, 10x25

8/19/2009 Elliptical Rider, 65:00

8/18/2009 Elliptical Rider, 18:00 Leg Extension Machine, 10x170 Leg Extension Machine, 10x190 Leg Extension Machine, 10x210 Kneeling Crunch (Cable), 10x47.5 Declining Core Rotation (Cable), 10x52.5 Kneeling Crunch (Cable), 10x62.5 Declining Core Rotation (Cable), 10x57.5 Kneeling Crunch (Cable), 10x72.5 Declining Core Rotation (Cable), 10x62.5 Kneeling Crunch (Cable), 10x77.5 Seated Leg Press, 10x170 Seated Leg Press, 10x190 Seated Leg Press, 10x210 Inclined Leg Press with 12lb Corball, 20 Inclined Leg Press with 14lb Corball, 20 Inclined Leg Press with 14lb Corball, 14

I just started logging my workouts. This is what I have so far. Each workout is about an hour. Imperial weights are listed. 8/12/2009 Elliptical Rider, 18:00 Full Squat (i.e., to the ground), Smith, 10x90 Lateral Raise, 10x10 Full Squat, Smith, 10x120 Lateral Raise, 10x15 Full Squat, Smith, 10x120 Bench Press, 10x90 Pull Over, 10x35 Bench Press, 10x110 Hammer Curl, 10x25 Shoulder Shrugs, 10x60 Hammer Curl, 10x30 Shoulder Shrugs, 10x65 Hammer Curl, 7x35 Inclined Sit-ups with 10lb Corball, 20 Inclined Sit-ups with 12lb Corball, 20 Inclined Sit-ups with 14lb Corball, 12 8/13/2009 Treadmill at 6.0mph, 35:00 Rowing Machine, 10:00 Bike at Low Intensity, 18:00 8/14/2009 Elliptical Rider, 18:00 Bench Press, 10x100 Lateral Raise, 10x15 Pull Over 10x35 Bench Press, 10x110 Pull Over, 10x40 Bench Press, 10x120 Pull Over, 10x45 Declining Core Rotation (Cable), 10x37.5 Hammer Curl, 10x30 Declining Core Rotation (Cable), 10x47.5 Hammer Curl, 10x35 Declining Core Rotation (Cable), 10x52.5 Inclined Sit-ups with 14lb Corball, 20 Inclined Sit-ups with 14lb Corball, 12 8/15/2009 Elliptical Rider, 65:00 8/16/2009 Elliptical Rider, 18:00 Deadlift, 10x90 Deadlift, 10x110 Deadlift, 10x130 Deadlift, 10x150 Full Squat, Smith, 10x90 Pullover, 10x45 Full Squat, Smith, 10x110 Pullover, 10x50 Full Squat, Smith, 10x120 Pullover, 10x50 Calf Extension Machine, 10x170 Calf Extension Machine, 10x190 Calf Extension Machine, 10x210 Inclined Sit-ups with 14lb Corball, 20 Inclined Sit-ups with 14lb Corball, 20 8/17/2009 Treadmill at 6.0mph, 35:00 Bike at Low Intensity, 25:00