inkeeper115

Bike 10 likes

2in1 Bi&shoulder: 15 lbs 25 reps 3 sets

1 hand pushups: 5 each hand 3 sets

Dips: 12reps 3 sets

15 mins quick abs

Done

Wednesday:

30 pushups

Dips: 10

5 PushUps

Forearm curls: 20lbs 15reps 2 sets

5 PU

Lat row: 45 lbs 20 reps 2 sets

5PU

Butterfly's: 15lbs 30 reps 2 sets

5 PU

Bi and shoulder: 20lbs 12reps 2 sets

5PU

3in1 Tri: 10lbs 12reps

5PU

Indian PUs: 12 reps

5PU

Shoulder rise: 15 lbs 12 reps

Oops didnt write in my journal yeasterday lol

Tuesday the 31st

Plank: 2:00

2:30

3:00 with 10 lbs weight on back

Hip thrusts: 2 sets 25 reps

Crunches: 2 sets 25reps

Reverse crunches: 2sets 25reps

Bicycle crunches: 2sets 25 reps

Side v-ups: 2 sets 25 reps

Friday:

Bench 110 8reps 3 sets

30 minutes abs

10 mile (indoor) Bike ride

Saturday: Active rest 10mile bike ride 15 If I'm feeling motivated lol

Sunday: Rest

Thursday:

Wall sits: 2 mins 3 sets

Calf raises: 15 lbs 10 reps 6sets

Fore arm curls: 15 lbs

20reps

15reps

20 reps

Shoulder extensions: 15 lbs 12-15 reps 3 sets

Bicep curls: 20 lbs 15 reps 3 sets

Laying Tricep extensions: 15 lbs 15reps

12 reps

12 reps

Im not sure why Monday's never posted..

Wednesday: sit ups: 25 reps 2 sets

Reverse sit-ups: 25 reps 2 sets

Bycylce crunches: 25 reps 2 sets

Side v ups: 25 reps 2 sets

Heels to the heavens: 25 reps 2 sets

Side crunches: 25 reps 2 sets

Plank: 2 minutes 2 sets

(I stretch between each set)

Tuesday:

Lat Pull Downs: 45 lbs 20 reps

70lbs 8 reps

45lbs 15 reps

Butterflies: 15lbs 15 reps 2 sets

Chicken Press: 25 lbs 12 reps 2 sets

Dips: 9 reps 3 sets

Leg extensions: 60 lbs 12 reps 3 sets

Bike row: 45 lbs 12 reps 3sets

Shoulder press: 35 lbs 10 reps 2 sets

My favorite muscle to workout would have to be my abs, at first they don't feel so fun to work out in the beginning but at the end of the workout I can really start to feel the burn. One time I did abs everyday for 2 weeks but saturday and sunday and by the end of the second week I was just laughing for no apparent reason, but now looking back on it I guess you could say I was laughing at the pain. What other muscle makes you laugh? That is why abs are my favorite !! 

Friday:

Pull-ups 10-12 reps 10 sets

Bench 110 8-10 reps 3 sets

Butterfly's 15 lbs 12 reps 3 sets

15 mins abs

10 mile (Indoor) Bike ride

Sat: active rest with X-Stretch

Sunday: rest

Wednesday: 15 mile (Indoor) Bike ride

30 minutes abs

Thursday: Bike 15 miles

.. Oh if only I had more free time!!!!!!

Tuesday:

Kempo X

1 hour block of solid work out

Gaia: Indoors, I hate the cold..!

Altho during the summer everything's outdoors, have to love that Tan!

Monday: 16th

BUSY today, only 30 mins of abs :/

-Im sorry body.

Thanks man! Yea Michigan is a really beautiful state, so much scenery.

Nice, Im not much of of a BBall fan tho lol

Haha yea I am ! Proud of it.

Friday The 13th

Played it safe with a 5 mile bike ride

Saturday: 10 mile bike ride

Plus a few aux lifts

Sunday: Rest

Hey there Robert, things are going good! Yea I did, almost equaly impressive today.

Thanks, and it went well. All happend in one big swoop (thank god) just have left to unpack.

My Goals as of right now is to get a better core + side muscles and improve my pull-ups

Today Thursday 1/12/12

Bike 15 miles

Abs:

Cross Body Crunches, 25reps 2sets

Bicycle Crunches, 25reps 2sets

Oblique V Ups, 25reps 2sets

Russian Twists, 25reps 2sets

Side Crunches, 25reps 2sets

Twist Crunches, 25reps 2sets

Cross Body Crunches, 30reps 2sets

Hip Thrusts, 35reps 2sets

Prone Cobras, 20reps 2sets

Bench 110 8 reps 5 sets

Pull-ups 10-12reps 5 sets

Lying tri-extension 15lbs 12-15 reps 3 sets

Butterfly's: 15 lbs 10-15 reps 3 sets

Calve raises 15lbs 10 reps 6sets

Wall sit 2 mins 2 reps

Lat rows: 45lbs 15 reps 6 sets

Shoulder extensions: 15 lbs 8-10 reps

Bicep curls 15 lbs 15 reps 3 sets

Fore-arm curls 15 lbs 15reps 3 sets

**Wrist + Ankle

Wednesday the 11th

Bike 15 miles

30 mins abs

Bench 110 8 reps 5 sets

Pull-ups 10-12reps 10 sets

Lying tri-extension 15lbs 15 reps 3 sets

Butterfly's: 15 lbs 10-15 reps 5 sets

Calve raises 15lbs 10 reps 6sets

Wall sit 2 mins 2 reps

Lat rows: 45lbs 15 reps 6 sets

Shoulder extensions: 15 lbs 8-10 reps

Bicep curls 15 lbs 15 reps 3 sets

Fore-arm curls 15 lbs 15-20 reps 3 sets

**wrist + ankle exercise to strengthen the week spots

Done!

Good day

Tuesday the 10th:

Bench 110lbs 8 reps 5 times

Dips 12 reps 5 sets

Butterfly's 15lbs 15 reps 3 sets

Monday the 9th

Ran a 5k then lifted boxes while I moved all day.

Yeaterday: 5k

X-Stretch

Today: active rest 1 mile run

Sunday: Rest

10 pull-ups 2 sets

Laying dumbbell press 25lbs 15 reps 2 sets

2 minute plank 2 sets

35 sit-ups 2 sets

Butterfly's 20 lbs 12 reps 2 sets

Dips: 9 reps 2 sets

(School)

Abs 30 mins and maybe some P90X When I get home

Today I woke up with pushups and Dips

Run: 2.5 miles

30 minutes of abs

Only 12 pull-ups (My bar at home broke) :/

Today: 1/3/12

X Stretch

20 mins obliques

(Rest Day)

Yesterday:

P90X chest, shoulders, Tri

20 mins. Abbs

The 1st

I tried, lol

Bench: 95lbsx10 5 sets

Pullups: 13reps 5 sets

Bike: 10miles

Done..

Just wanted to know what YOU pack for your lunch?

Tips for protien thats easy and cheap?

Some good greans to eat things like that

Depends on what you eat, how often you work out, and how intense the work outs are..?