Workout 1/09 - 1-15

Work Out Log:

1/9:   Bold = daily abdominal routine

Run 7.5 Miles

5x30 V-ups

5x30 crunches

5x30 side Crunches

5x30 5x30 swimmers

3x20 h-stand pushups

4x50 pushups

1/10: Chest/Back

3x6 Flat Bench DB  

3x6  1x3 Decline Bench   

3x8 Straight Arm Pullover 

3x8 DB Flies

3x10 1 Arm Rows 

3x6 Hammer Pulldown 

3x8 Hammer Row 

4x12 Seated Row

3x20 h-stand Pushups

2x4 90 degree

Abdominal routine

1/11:  Arms/shoulders

3x6 DB shoulder Press 

                2x5 Arnold Variation 

3x8 Incline DB curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x20 DB Wrist Curls

3x8 BB skull crushers

3x25 Dips

3x10 Front/lateral/rev. lateral pulley raises

3x20 h-stand pushups

5 90 degree

Abdominal routine

1/12: Legs

3x12 squat  2x6 Squat

3x8 Leg press/calf raises

3x10 DB lounges

4x8 Leg Extension machine

4x8 Leg Curl Machine

3x20 H-stand Pushups

Abdominal routine

1/13: Chest/Back

5x5 Flat bench

3x8 DB Incline bench

3x8 DB Decline

3x6 Hammer Wide chest

3x5 Planche Pushups        

3x20 Back Extension

3x8 Hammer Row 

4x12 Seated Row

3x6 RDL - - Practice

3x20 h-stand Pushups

2x4 90 degree

Abdominal routine

1/14: Arms/Shoulders

Run 3 miles

3x6 DB shoulder Press 

 3x6 standing DB Curl

3x12 Incline DB Hammer Curl

3x12 Seated DB triceps extension

3x12 Lateral DB shoulder raise

3x12 Triceps rope push down

3x25 Dips

3x12 Front/lateral/rev. lateral pulley raises

3x20 h-stand pushups

6 90 degree

Abdominal routine

1/15: Rest

Abdominal Routine

3x25 Handstand Pushups

100 dips