Warm-ups
Cardio
Elliptical thingy - 18 minutes on fat loss level.
Cuban Press 10@15lbs
External Rotation 8@20lbs
Pullups 4
That’s all. Nothing really exciting.

Warm-up
Worksets (lb/kgs)
A1 – Front Squats – 6×3@145/65.9
A2 – Chin-ups – 6×3@BW+7.5
B1 – Incline DB Bench Press – 6×3@80/36.4
B2 – Plate Side Bends – 6×3@45/20.5
I’m not sure where the time went, but I was near 20 minutes and not done with the first set, so I had to drop something. Back extensions and calf raises got […]

I’m a couple of days behind on this, so here we go. Nothing to exciting.
Day 19
Warm-ups
Squats - 8×3@140
First time back squatting with my chucks. AWESOME. I was hitting depth, powering up out of the bottom. I almost fell over once because I don’t think I was used to being […]

Warm-ups
Cardio
10 minutes on rowing machine
8 minutes on treadmill at 5.5 with a 1 degree incline
Cuban Presses 3×5@25
Pull-ups 1-1-1
A good workout all around. Weigh in tomorrow and hopefully the weight will be down again!

Warm-ups
Work Sets (lbs/kg)
A1 – Shoulder Press 2×24@20/9.1
A2 – Reverse Lunge 2×24@25/11.4
B1 – Bench Dips 2×24@% of my bodyweight!
B2 – Upright rows 2×24@15/6.8
C1 – DB Bicep Curl 2×24@20/9.1
C2 – Side Raise – 2×24@10/4.5
Weights and exercises are a bit off because I worked out at home this morning. I have a dentist appointment at 9 and […]

Warm-ups
Cardio
10 minutes on stair stepper
11 minutes on rowing machine
Cuban presses – 3×10@20
External Rotations on Cable Station – 3×8@24
A day late due to being really busy at work (new position). I think doing my cardio on the stair stepper is why my front squats felt so heavy on Monday, but I’m not 100% sure. So […]

Warm ups – I picked up Core Performance over the weekend and implemented some new things in my warm up. Mainly lower body stuff, but I’ll add in some upper body stuff from the book once I get to experiment with them. If you don’t have this book I’d suggest picking it up […]

Well yesterday was a day of shoe shopping for me. I needed a new pair of running shoes so we headed off to the shoe store. I’d been there about a month ago and they had a pretty impressive collectiong of Chuck’s in. This time however they were all gone and I […]

Warm-ups
Bench Press 10@135
Bent BB Row 10@95
Cuban Press 10@20
Stretching
Cardio – Raquetball for probably 40 minutes. Just enough to get the blood circulating.
I probably should have skipped the weights, but I needed to feel something heavier than 115 on the bench. The 10 sets on the bench were pretty easy actually.

Warm-ups
Worksets (lbs/kg)
Squats 8×3@140/63.6
Unlike last week, these were explosive. Still a little tight in the bottom, but not nearly as tight as last week. Continued stretching will help this out a lot.
Bench Press – 8×3@115/52.3
Almost to explosive. I’m going to go another week at 115 weight and then I think I’m going […]