Workout 1: Upper Body & Workout 2: Shoulders

06/26/12

Workout 1: Upper

Bench Press (135) 25
Deadlift (95) 20, (105) 15, (135) 10
Superset with Crunch x 25
Curl & Press (45) 10
superset with Crunch x 25
Rope Pulleys x 6
Thrusters (95) 10
Battle Ropes 45 seconds
Chinups x 10
Ring Dips x 10
Pullups x 10

Workout 2: Shoulders

HSPU x 15, 7, 5, 5
Military Press (135) 18, 12, (95) 5, (135) 10
Upright Row (95) 20, 15, 10
Side Raise (25) 20, 15, 10
Rear DB Fly (20) 10, 10, 10, 10
Face Pull (52.5) 12, 12, 12

Legs

06/25/12

Squat (45) 15, (225) 10, 15, 10
Extensions superset with Bodysquats
Extensions (130) 20, 15, 10
Body Squats (45) 20, 15, 10
Leg Press superset with Body Squats
Leg Press (feet low) (550) 20, (650) 15, 10
Body Squat (45) 20, 15, 10
Leg Press (feet Low) (550) 20, 15, 10
Curls (130) 20, (150) 15, 10
Bodys Squat (24) 25, 25
Lunge x 12, 12

Back

06/22/12

Pullups Wide (weighted) (45) 10, 5, 5
Pullups Wide 12, 10, 10
Straight Pulldown (40) 12, 10, 14, 9
DB Rows (100) 10, 10, 10

Arms

06/21/12

Warmup, Chinups 15, 10, 5
Warmup, Dips 15, 15

Superset pressdowns and Rope Press
Pressdown (with bar) (85) 15, 15, 15
Rope Press (47.5) 15, 15, 15

Skull Crush (65) 20, (85) 12, 11
LF Machine Curl (130) 20, 15, 15, 15
Cable Curls (62.5) 15, (57.5) 15, 15
Hammer Curls (45) 15, 15, 15
French Curls (85) 15, 12, 12

Shoulders

06/20/12

Walk 1 mile
Hand Stand Pushups x 15, 10, 6, 6, 10
DB Press (dropset with 90 & 50 DB's) x 20, 15, 10
Side Raise (25) x 20, (20) x 15, 15
Rear Cable Fly (17.5) 20, 15, (22.5) 12
Face Pull (42.5) 20, 15, 10

Back Pain has moved down to pelvis and tailbone, alignment getting better from stretching, swiss ball, foam roller and wobble disk.

Workout 1: Upper & Workout 2: Legs

06/19/12

Walk 1 mile

Crunch x 25
Rope Pulleys x 6
Battle Ropes  45 seconds
Medball Situps x 25
Ring Dips x 10
Pullups x 10
Repeat x 3

Legs: Reps x 25, 15, 10 for each exercise

Lunges x 12, 12, 12
Leg Press (feet low) (650) superset with Body Squat
Extensions (150) superset with Body Squat
Leg Press (feet high) (550)
Curls (140)
Body Squat x 150

Abs & Calves

06/18/12

Crunch x 100
Medball Situp x 100
Leg Raise (Roman Chair) x 100

Smith Calf Raise (110) x 100
Seated Calf Raise (150) x 100

Back still out, no running.