Tuesday, May 28 2013: Day 24 (123 Days to go)

Movement:

• 11,642 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

 *Just bought New Balance Flat shoes.  Letting the body adjust before I go all out on them.  Lower legs are sore just from walking around on them today.

Monday, May 27 2013: Day 23 (124 Days to go)

Movement:

• 11,208 Total Steps

Resistance Training:

1. 1-Arm Dumbbell Row (Elbow In):
2. Free Motion Row (Elbows Out):
3. Bent-Over E-Z Bar Row (Elbows In):
4.  Low Incline Dumbbell Chest Press:
5. Life Fitness Machine Chest Press:
6. Life Fitness Machine Chest Flye:

Energy Systems Training:

• None Today

Sunday, May 26 2013: Day 22 (125 Days Left)

Movement:

• 10,208 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

*Still getting over a cold so I didn't workout again today.

Saturday, May 25 2013 Day 21 (126 Days to go)

Movement:

• 9,008 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Friday, May 24, 2013: Day 20 (127 Days to go)

Movement:

• 11,357 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• 45-Minutes of Zone 1 Cardio on the Treadmill

Thursday, May 23: Day 19, (128 Days to go)

Movement:

• 17,209 Total Steps

Resistance Training:

1. Staggered Super Set
1. Dips: BW X 5, BW + 15 lbs X 5, BW + 25 lbs X 5, BW + 45 lbs X 5, 5, 5
2. Barbell Biceps Curls:   50 lbs X 5, 70 lbs X 5, 80 lbs X 5, 90 lbs X 4, 3, 3

Energy Systems Training: 

• None Today

*Because I was on a boat drinking yesterday, I felt things today.  I should have had a much better workout.

Wednesday, May 22: Day 18 (129 Days to go)

Movement:

• 6,882 Total Steps

Resistance Training:

• None Today

Energy Systems Training: 

• None Today

*Today myself and six others had a work outing that took up the entire afternoon until the evening.  In the morning I had meetings so my day was shot for workouts.  However, I shifted my days around a bit so this could be an off day.

Tuesday, May 21, 2013: Day 17 (130 Days to go)

Movement:

• 12,306 Total Steps

Resistance Training:

• Free Motion Lat:  110 lbs X 5, 130 lbs X 5, 150 lbs X 5, 5, 5
• Life Fitness Dual Axis Pulldown: 42.5 lbs X 8, 57.5 X 8, 67 lbs X 8, 6, 6

Energy Systems Training: 

• None Today 

Monday, May 20 2013: Day 16 (131 Days to go)

Movement:

•  17,056 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. Safety Bar Squat:  135 lbs X 5, 155 lbs X 5, 175 lbs X 5, 195 lbs X 5, 5, 5
2. Cybex Seated Leg Curl:  90 lbs X 5, 105 lbs X 5, 120 lbs X 5, 135 lbs X 4, 130 lbs X 5, 4
2. Staggered Super Set 2: 
1. Backwards Sled Pull: 135 lbs X 25 yards, 25 yards, 25 yards
2. Stability Ball Hams of Hell:  Body Weight X 6/6/6, 6/6/6, 6/6/6

Energy Systems Training: 

• None today

*Tweaked my low back today.  My girlfriend who is a Physical Therapist thinks it is a sprained SI.  Passed disk herniation tests so that is good.  She says I will be fine but things will be tight for 7-10 days in my back.

Sunday, May 19: Day 15 (132 Days Left)

Movement:

• 12,754 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

*Did not workout today.  Major allergy issues going on last night and all day today.

Saturday, May 18 2013: Day 14 (133 Days to go)

Movement: 

• 14,005 Total Steps

Resistance Training:

1. Staggered Super Set
1. 1-Arm Dumbbell Row (Elbow In):  25 lbs X 5/5, 40 lbs X 5/5, 55 lbs X 5/5, 70 lbs X 5/5, 85 lbs X 5/5, 5/5, 5/5
2. Flat Bench Dumbbell Chest Press:   25 lbs X 5, 40 lbs X 5, 55 lbs X 5, 70 lbs X 5, 85 lbs X 5, 5, 5
2. Straight Set 
1. Cybex Cable Low Row (Lat Pulldown Bar):  11.5 Plates X 10, 8

Energy Systems Training:

• None Today

Friday, May 17 2013: Day 13 (134 Days to go)

Movement:

• 12,008 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Thursday, May 16 2013: Day 12 (135 Days to go)

Movement:

• 10,511 Steps

Resistance Training:

1. Staggered Super Set
1. Barbell Biceps Curl:  55 lbx X 5, 70 lbs X 5, 85 lbs X 5, 5, 5, 5, 5
2. Weighted Dips:  BW + 15 lbs X 5, BW + 25 lbs X 5, BW + 35 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set
1. Cybex Preacher Cable Curl: 6 plates X 6, 5 plates X 9, 8
2. Life Fitness Rope Pushdown:  52.5 lbs X 9, 8, 8

Energy Systems Training:

• None Today

Wednesday, May 10 2013: Day 11 (136 Days to go)

Movement:

• 14,002 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• 40 Minutes Walking on the Treadmill at Zone 1

Tuesday, May 14 2013: Day 10 (137 Days to go)

Movement:

•  12,724 Total Steps

Resistance Training:

1. Staggered Super Set
1. Free Motion Lat:  80 lbs X 5, 100 lbs X 5, 120 lbs X 5, 140 lbs X 5, 5, 5, 5, 5
2. Dumbbell Shoulder Press:  35 lbs X 5, 45 lbs X 5, 55 lbs X 5, 5, 5, 5, 5
2. Straight Set
1. Life Fitness Dual Axis Pulldown:  65 lbs/Stack X 8, 8, 8

Energy Systems Training:

• 40 minutes of Zone 1 walking at an incline on the treadmill first thing in the morning on an empty stomach

 

Monday, May 13 2013: Day 9 (138 Days to go)

Movement:

• 17,810 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. Safety Bar Squat:  135 lbs X 5, 160 lbs X 5, 185 lbs X 5, 5, 5, 5, 5
2. Cybex Seated Leg Curl:  90 lbs X 5, 110 lbs X 5, 130 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set 2:
1. Dumbbell Step Up:  40 lbs X 8/8, 8/8
2. Single Leg Dumbbell RDL:  40 lbs X 8/8, 8/8
3. Straight Set 1: 
1. Manual Standing Calf Raise:  Body Weight X 20, 20

Energy Systems Training:

• 40 Minutes Zone 1 Incline Treadmill Walking

Sunday, May 12 2013: Day 8 (139 Days to go)

Movement:

• 16,713 Total Steps

Resistance Training:

1. Staggered Super Set 1:
1. 1-Arm Dumbbell Row:  35 lbs X 5/5, 50 lbs X 5/5, 65 lbs X 5/5, 80 lbs X 5/5, 5/5, 5/5, 5/5, 5/5
2. Flat Bench Dumbbell Chest Press:  35 lbs X 5, 50 lbs X 5, 65 lbs X 5, 80 lbs X 5, 5, 5, 5, 5
2. Staggered Super Set 2:
1. Cybex Low Row (Wide Grip with Lat Pulldown Bar):  11 plates X 8, 8, 6
2. Precor Incline Barbell Chest Press: 135 lbs X 8, 6, 5 *This didn't feel good on the joints, so I will switch to a lower incline next time
3. Straight Set:
1. Low Incline Bench Flutter:  2.5 lbs X 8/8/8, 8/8/8

Energy Systems Training:

• Did Zone 1 Treadmill Incline Walking first thing in the morning on an empty stomach with coffee

Saturday, May 10 2013: Day 7 (140 Days to go)

Movement:

• 6,815 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Friday, May 10 2013: Day 6 (141 Days to go)

Movement:

• 18,713 Total Steps

Resistance Training:

1. Staggered Super Set
1. Barbell Biceps Curl:  30 lbs X 5, 50 lbs X 5, 65 lbs X 5, 80 lbs X 5, 5, 5, 5, 5
2. Weighted Dips:  Body Weight (BW) X 5, BW + 10 lbs X 5, BW + 17.5 lbs X 5, BW + 25 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Thursday, May 9 2013: Day 5 (142 Days to go)

Movement:

• 10,079 Total Steps

Resistance Training:

• None Today

Energy Systems Training:

• None Today

Wednesday, May 8 2013: Day 4 (143 Days to go)

Movement:

• 12,526 Total Steps

Resistance Training:

1. Staggered Super Set
1. Free Motion Lat:  90 lbs X 5, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5, 130 lbs X 5, 5, 5, 5, 5
2. Dumbbell Shoulder Press:  30 lbs X 5, 35 lbs X 5, 40 lbs X 5, 45 lbs X 5, 50 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Tuesday, May 7, 2013: Day 3 (144 Days to go)

Movement:

• 15,274 Total Steps

Resistance Training:

1. Staggered Super Set
1. Safety Squat:  135 lbs X 5, 145  lbs X 5, 155 lbs X 5, 165 lbs X 5, 175 lbs X 5
2. Cybex Seated Leg Curl:  70 lbs X 5, 90 lbs X 5, 100 lbs X 5, 110 lbs X 5, 120 lbs X 5

Energy Systems Training:

• None today

Monday, May 6 2013: Day 2 (145 Left to go)

Movement:

• 14,055 Steps

Resistance Training:  Horizontal Day

1. 1-Arm Dumbbell Row (Elbow In):  30 lbs X 5/5, 45 lbs X 5/5, 60 lbs X 5/5, 75 lbs X 5/5, 5/5, 5/5, 5/5, 5/5
2. Staggered Super Set:
1. Wide Grip Cable Row:  8 plates X 5, 9 plates X 5, 10 plates X 5, 10.5 plates X 5, 5, 5, 5, 5
2. Flat Bench Dumbbell Chest Press: 30 lbs X 5, 45 lbs X 5, 60 lbs X 5, 75 lbs X 5, 5, 5, 5, 5

Energy Systems Training:

• None Today

Sunday, May 5 2013: Day 1 (146 Left to go)

Movement:

• 11,160 Total Steps

Resistance Training:

• Off Day

Energy Systems Training: 

• Off Day