Workout 1: Body Weight, Upper & Workout 2: Chest/Back

06/16/12

My back is a lot better, but still slightly out of alignment and still stiff in the morning.

Workout 1:

Warmup, Walk 10 minutes
Pushups x 20
Chinups x 10
Ring Dips x 10
Rope Pulleys 1 minute
Battle Ropes 45 seconds
Crunches x 50
Medball Situp x 15
Plank 30 Seconds
Repeat series x 3

Workout 2:

Chest:
Bench Press (135) 20, (225) 10, (315) 6, (225) 16
Incline DB Press (100) 10, (90) 8, (25) 10
Incline DB FLy (50) 10, 10, 10
Back:
Wide Grip Pullups x 30
DB Row (100) 10, 10, 10
Wide Pull Down (140) 12, (160) 10, (180) 8
Close Pull Down (120 11, (140) 9, (120) 10

Arms, Spine: Day 8

06/15/12

My back is much better and not completely back into alignment, but better. Stiff in the morning, but nothing unusual. I ran a little on the treadmill during the warmup. It was okay, but my lower back fatigued quickly.

Bike 13 miles, Pullups and Chinups

Warmup, Run .75 miles, Walk .25, Chinups x 30, Dips x 30

Triceps:
Press Down (bar) (47.5) 20, 20, 15
Press Down (rope) (32.5) 20, 20, 15
Overhead Cable Extension (47.5) 15, 15, 15, 15, 15

Biceps:
Bar Curl (45) 25, 25, 25, 25
Hammer Curl (45) 13, 11, 10
French Curl (EZ Bar) (45) 15, 15, 15
Rear Forearm Curls (65) 15, 15, 10

Shoulders, Spine: Day 7

06/14/12

Bike 13 miles, Pullups and Chinups

Warmup, walk 10 minutes
Handstand Pushup x 38
Upright Row (95) 15, 15, (45) 15, 15, 15
Side Raise, Dropset (25) 20, (20) 15, (15) 10
Rear Cable Fly (22.5) 22, (17.5) 15, 10
Face Pull (32.5) 20, 15, 10

Abs & Calves, Spine: Day 5

06/12/12

Bike 13 miles, Pullups and Chinups

Warmup, Walk 10 minutes

Abs:
Crunch x 100
Medball Situp x 100
Knee Raise x 100

Calves:
Smith Raises on Step (120) 100
Calf Raise (150) 15, 15, 15, 20

Legs & Spine Problems: Day 4

06/11/12

Did not workout at all for a couple days, my back was stiff and achy. A lot of ice, stretching and Battlefield 3. Doing more biking since I can't run and I am limited on the types of exercises I can do safely.

Legs:

Warmup: Crunches x 50, Medball Situp x 75, Body Squat x 150

3 sets of 25, 15, 10
Bodysquat
Extensions (110)

Leg Press (650)
Bodysquat

High Leg Press (550)

Curls (150) 15, 15, 15

Chest & Spine out of Alignment: Day 1

06/08/12

During my morning workout warmup, I threw my back out of alignment on the rowing machine. I was trying to adjust my form to make it more efficient, when I was stabbed between the third and fourth lumbar, with something that felt like a red hot knife. For the next couple of days I was leaning like the Tower of Pisa.

Workout 2: Chest

Medball Situp x 100
Bench Press (225) 21, (245) 15, (315) 6
Incline HS Press (150) 21, (170) 15, (190) 9
Cable Fly (22.5) 21, 15, (32.5) 9
Weighted Dips (45) 10, 8

Workout 1: Full Body & Workout 2: Back

06/06/12

Workout 1:

Rowing (concept 2) 3 miles
Overhead Squats (95) 20, 10, 10, 10
Deadlifts (95) 25, 25
Medball Situps x 50

Workout 2:

run 1 mile
Pullups x 21, 15, 9
Deadlift (225) 21, 15, 9
Wide Cable Row (120) 21, (140) 15, (160) 9
Wide Pull Down (120) 21, (140) 15, (160) 9
DB Row (100) 15
Pullover (60) 10, 10
Rear Shrug (110) 15, 15, 15

Shoulders, Biking, Pullups

06/05/12

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Run 1.5 Miles

Handstand Pushup x 30

DB Press (seated) (100/50) 6/10, (70) 15, (80) 10

Lateral DB Raise (25) 20, (30) 15, (35) 10

Rear Cable Fly (17.5) 15, 15, 12

Face Pull (47.5) 15, 15, 15

Run 1 mile

Mountain Bike 3 miles

30 pullups

20 chinups

Mountain Bike 3 miles

Arms

06/14/12

Run 1.4 miles

Triceps DB Extensions (20)  12, 12, 12
Kickbacks (15) 15, 15, 15
Press Down (85) 15, 15, (70) 15
Press Down (with rope) (30) 12, 12, 12, 12
Cable Curls (52.5) 15, 15, 15, 15
LF Machine Curl (130) 15, 15, 15, 15
Alternate DB Curl (40) 12, (35) 10
Incline DB Curl (40) 11, 10
Hammer Curl (35) 13, 8

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles

Small Circuit & Abs

06/03/12

Run 1 mile

Minimal rest between exercises. 3 sets/Reps = 20, 15, 10
Burpee
Box jump 32"
Pullups

Medicine Ball Situp x 100

Decline Situps x 15
Leg Raise x 15
Repeat these two exercises x 4

Chest

06/02/12

Jump Rope 5 minutes
Calf Press Smith (160) 20, 20, 20, 20
Pushups x 100 (3:26)
Bench Press (225)  20, 20, (135)  28
Incline DB Fly (50) 12, 11, (45) 12
Weighted Dips (50) 10, 10, 10

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles

Full body Circuit

06/01/12

Run 1 mile
Minimal rest between exercises. 3 Sets/Reps = 15, 11, 10 (except for drag/carry & plank)
Burpee
Box jump (weighted) (24)
Handstand Pushup
Medball Situp
Drag/Carry (90/50) x 2
Squat Press (24)
Medball Smash
Plank 60 seconds

Legs

05/31/12
Lunges 1 minute x 3

no rest between exercises. Reps = 20 (1st set), 15 (2nd set), 10 (3rd set).
Series 1:
Box Jumps
Squats (155)
Body Squats

Series 2:
Body Squat
Leg Press (540)

Series 3:
Body Squat
Leg Extensions (110)

Leg Curls (120) x 20, 20, 20, 20, 20

Arms

05/30/12

Run 1 mile (9:00)
Triceps Press (with rope) (30) x 20, 20, 20
Weighted Dips (60) x 10, 10, 7
Overhead Extension (with rope) (32.5) 10, 10, 10
LF Machine Curls (110) 15, 15, 15
Cable Curls (37.5) 15, 15, 15
Hammer Curls (35) 12, 12, 12
Run 1 mile

Workout 1: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15