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cardio

run 1.45 miles (13:07...still to slow)
5x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 2-3 pull ups

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Yesterday Cardio

run 1 mile (8:35...still to slow, just call me Mr. Turtle)
2x 25 pushups
2 x 25 situps
2 x 25 (4 count) flutter kicks

Short Session

Thursday Gym

Warm-up
Assisted pullups
6 x 5-7 x 110-35

Chest
Hammer Decline
4 x 12-15 x 275

Back
Low Pully Rows
4 x 10-14 x 210

Shoulders
Hammer Shoulder Thing
4 x 12-15 x 140

Quads
Leg Extensions
4 x 14-17 x 270

Hams
Seated Leg Curls
4 x 10-12 x 160

Calfs
Seated Calf Mach
4 x 14-16 x 175

Bi's
Machine curls
4 x 9-12 x 125

Tri's
Rope pulldowns
4 x 15-19 x 180

Well took the day off from work. I'm thinking of starting a full body 3x's a week program along with my 3 days of cardio.

Found out something today. I buy Kraft brand of low fat mayo, I don't goop it on, just like a little flavor. It is 4 gr fat and 45 cal per serving (1 table spoon)

My wife just bought some regular miracle whip (Kraft) and it is lower fat and cal than the low fat stuff. 3 gr fat 35 cal per serving (1 table spoon)

yeah joker. i bang with miracle whip. on those thing you absolutely need a litlte mayo on i just substitute with that

Yesterday Cardio


run 1 mile 8:32
5 x25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 2-3 pull ups

Sat-Took the day OFF!!!

Well starting Monday I'm planning on doing Tuesday,Thursday,Sat. full body workout and on Mon,Wed,Fri continuing with my cardio. Sundays will be off. Just bought a better pair of running shoes (sauconys) and what a big difference it makes.

My employer just closed up the yard by my house, so now instead of commuting about 26 miles a day 4 days a week, it will now be 92 miles a day for 5 days a week. I figure it will now cost me close to $550 a month in gas. To top it off they just took away or $100 monthly safety bonuses. Hopefully my other thing I'm working on comes through soon, cause I can't really afford $650 less per month. It sucks when you spend the last 2 years building relationships with your customers, then get to tell them you won't be around anymore.

Dang, I'm sorry to hear that. I hope everything works out well for you.

Thanks, we'll see. It just sucks getting a major drop in pay. and on top of it having to work 5 days instead of my 4 days i was doing. Oh yea and having to spend an extra 10 hours (if traffic is good) commuting....O.K. I'm done whinning now


Sunday--Gym

Warm-up
Assited pullups
5-6 x 5-7 x 110-35

Chest
Bench press
4 x 9-13 x 225 (wow, did I lose strengh in benching)

Back
T-bar row
4 x 9-11 x 150

Shoulders
Smith seated press
4 x 9-13 x 160

Quads
leg press
1 x 17 x 450
3 x 12-15 x 540 (yes, knees to chest,I see so many people doing 3-5in r.o.m. its rediculous.

Hams
seated curls
4 x 10-13 x 160

Calfs
Seated calf raises
4 x 14-17 x 150

Bi's
0ne arm preacher D.B. curls (very slow on the neg portion)
4 x 8-10 x 32.5

Tri's
tri pulldowns (differant mach, straight bar)
4 x 12-15 x 70

I was going to start this on tuesday but since I took off yesterday I wanted to do something today.

Cardio

Run 1 mile 8:15 (whoowho P.R.)
5 x25 pushups
5 x 25 situps
5 x 20 (4 count) flutter kicks
4 x 3-3 1/2 pull ups

Great smoke session. Kicked my but. Did my best I mile run. I plan on upping it this week to 1.5 miles. btw I really don't stop at a mile. When I hit the mile, I walk for a bit then sprint back home.

good work on your PR for that mile run. its hard at first but you get better and better just about everytime

Thanks, I think what is was is that I shaved my chest the day before...easly took off a good 2-3 lbs


Gym--Tuesday

Warmup
Pullups
5 x 3-7 x 110-35

Chest
Bench Press
4 x 10-11 x 225

Back
Low hammer rows
4 x 8-10 x325

Shoulders
Smith press
4 x 8-12 x 160

Legs
Leg Extensions
4 x 12-15 x 275

Hams
Seated Leg curls
4 x 10 x 160

Bi's
machine curls
4 x 125 x 8-10

Tri's
Rope pulldowns
4 x 15-18 x 180

Abs work

First day of getting up at 1am for the gym Only time to really work out for me. Skipped calfs as time got a little tight. Well had to buy a new mp3 player since the stupid dog we are baby sitting TRIED TO EAT IT.

Nice work Joker, but getting up at 1am......damn thats dedication. Good run PR. Enjoy!