Workout 10/25/07
Routine B
Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x235; 10x235; 10x235
(ss) Calf Press - 30x170; 30x170; 30x170
Inclined DB Chest Press - 12x(65x2); 12x(65x2); 12x(65x2)
Declined DB Chest Press - 12x(70x2); 12x(70x2); 12x(70x2)
(ss) one arm Standing bent-over Row - 10x65; 10x65; 10x65
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(20x2); 10x(20x2); 10x(20x2)
Chin-up - 8; 8; 8
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Leg Raise - 20; 20; 20

10/26/07
Ran 4 miles. Played 6 games of volleyball and went 4-2.

10/27/07
8:00 AM - weight 201.2

Good morning, Drex.


Hell of a run, Dude.......


You flat Rock!


Keep up the good work?

Are you keeping times on your runs?



HEY!..................> You keep ROCKEN your Fricken Socks off......!




Best and sincere wishes to you my friend,





Chillen

Hey Chillen! Thanks!

I don't keep track of the time when I run outside. I have a few block warm up and cool down before and after the run, so I would have to bring a stopwatch with to time it. I keep track on the treadmill on the days I run indoors.

Heading down home for the weekend, so an early workout today.
10/27/07
Hack Squat - 10x170; 10x170; 10x170
(ss-first 3) Deadlift - 10x240; 10x240; 10x240
(ss-first 3) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 10x200; 10x185; 8x185
(ss) Pull-up - 7xbw; 7xbw; 7xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 11xbw; 11xbw; 11xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 75x25; 75x25; 75x25

Drex you flat ROCK, dude







Keep up the fantastic work!



Chillen

Thanks Chillen! You are a great inspiration!

10/28/07
I ran 10k outside when I got home today.

Your welcome.........Keep on Trucken along......Meet your goal, Be your goal......exceed your goal........







Chillen

10/29/07
Hack Squat - 10x170; 10x170; 10x170
(ss) Deadlift - 10x245; 10x245; 10x245
(ss) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 10x200; 2x235; 10x185; 9x185
(ss) Pull-up - 7xbw; 7xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 11xbw; 11xbw; 11xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 75x25; 75x25; 75x25

Played 6 games of volleyball, went 3-3.

10/30/07
Ran 5 miles outside.

Lots of pushups.

10/31/07
Ran 5 miles outside.

11/1/07
Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x250; 10x250; 10x250
(ss) Calf Press - 30x170; 30x170; 30x170
Inclined DB Chest Press - 10x(70x2); 10x(70x2); 10x(70x2)
Declined Bench Press - 8x200; 8x200; 9x200
(ss) one arm Standing bent-over Row - 10x65; 10x65; 10x65
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 8; 8; 8
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Leg Raise - 20; 20; 20

11/2/07

Ran 5 miles outside.

Played 6 games of volleyball, went 3-3.

11/3/07 - busy day

8:00 AM - weight 202.4

In the afternoon went on a 41 mile bicycle ride. Total time was 2:41 and averaged 15.2 mph. Was averaging 17 mph at the 10 mile mark, but it started going down after that.

Was pretty worn out from the bike ride. Have never gone more than 25 miles previously. I skipped the calf raises as I figured they had taken enough abuse for one day.

Hack Squat - 10x170; 10x170; 10x170
Deadlift - 10x250; 10x250; 10x250
Bench Press - 10x200; 10x185; 8x185
(ss) Pull-up - 7xbw; 7xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 11xbw; 11xbw; 11xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 30x50; 30x50; 30x50

I threw up after the Pull-up/shoulder press superset. I had the back of my tongue cramp up while I was doing that, which was even less pleasant than throwing up. I think I will sleep well tonight.

11/4/07

Ran 10k outside.

Keep worken' amd sweaten' dude.........


Keep rocken toward your goal.........thats right.......stay with it!


Chillen