[PAPAW]

November 6, 2013

Seated cable rows
90 x 12
110 x 10
120 x 10
130 x 10
140 x 10

Wide grip pulldowns
110 x 10
120 x 10 x 3

Pullups

Bw + 50 lb assist x 10 x 2
bw + 50 lb assist x 8 x 2

Hyperextenders
25 + bw x 20 x 4

Db hammercurls
40 x 10 (too much to do sets of 4)
30 x 10 x 3

wide grip ez bar curls
50 x 10 x 4

Did 15 minutes on the eliptical and 15 minutes on the recumbant bicycle.

[PAPAW]

11-7-13

Seated leg curl
100 x 10
115 x 10
120 x 10
125 x 10 x 2

Seated leg extensions

105 x 10
115 x 10
120 x 10
125 x 10

Hacksquat machine

90 x 10
180 x 10
270 x 10
360 x 10
450 x 8
540 x 5 (all squats were a2g)

Leg press

360 x 8 (didn't stop and think what I was doing, just did it)
270 x 8 x 2
180 x 10

Seated calf raisers

90 x 10
110 x 10 x 4

[PAPAW]

11-7-13

Seated leg curl
100 x 10
115 x 10
120 x 10
125 x 10 x 2

Seated leg extensions

105 x 10
115 x 10
120 x 10
125 x 10

Hacksquat machine

90 x 10
180 x 10
270 x 10
360 x 10
450 x 8
540 x 5 (all squats were a2g)

Leg press

360 x 8 (didn't stop and think what I was doing, just did it)
270 x 8 x 2
180 x 10

Seated calf raisers

90 x 10
110 x 10 x 4

[PAPAW]

11-7-13

Seated leg curl
100 x 10
115 x 10
120 x 10
125 x 10 x 2

Seated leg extensions

105 x 10
115 x 10
120 x 10
125 x 10

Hacksquat machine

90 x 10
180 x 10
270 x 10
360 x 10
450 x 8
540 x 5 (all squats were a2g)

Leg press

360 x 8 (didn't stop and think what I was doing, just did it)
270 x 8 x 2
180 x 10

Seated calf raisers

90 x 10
110 x 10 x 4

[PAPAW]

November 11, 2013

Eliptical
time: 30:00
Distance: 2.44
Calories: 278

BB benchpress
135 x 10
155 x 10
175 x 5
185 x 5
205 x 2
215 x 1
185 x 5
175 x 5
135 x 10

DB incline flys
40 x 10
45 x 8
50 x 6
45 x 8 x 2

Dips
bw x 15
bw x 14
bw x 10

Cable ab crunchs
80 x 40
90 x 30
100 x 20
110 x 10

[PAPAW]

11-12-13

10 Minutes standing jog

db shrugs
40 x 20 x 4

db overhead press
30 x 10 x 4

db front lateral raise
10 x 15 x 4

side lateral
10 x 10 x 4

[PAPAW]

11-13-13

Eliptical
Time: 15:00
Dist. 1.29
Cal. 147

Hammer strength low row (plate weight)
90 x 20
140 x 15
160 x 12
180 x 12
200 x 10
180 x 10

Hammer strength high row (plate weight)

180 x 12
200 x 10
230 x 8
180 x 15

Seated rows
100 x 15
110 x 15
120 x 12
130 x 10

DB curls
35 x 7
25 x 10
25 x 15
25 x 11

Cable ab crunch
100 x 30
110 x 20
120 x 12

[PAPAW]

11-14-13

Seated leg curl
105 x 15
120 x 12
135 x 10
120 x 12

Seated leg extensions
115 x 12
120 x 12
125 x 12
130 x 12

BB squat
Bar x 12
135 x 10
185 x 5
205 x 1
155 x 10

leg press (plate weight only)
180 x 12 x 3

Eliptical
Time : 15:00
Distance1.00
calories: 107.9

[PAPAW]

Hammerstrength bench press (plateweight only)

90 x 12
140 x10
110 x10

Hammerstrength incline bench press (plateweight only)

90x12
110 x 12
130 x 12
150 x 12
180 x 10

[PAPAW]

Hammerstrength bench press (plateweight only)

90 x 12
140 x10
110 x10

Hammerstrength incline bench press (plateweight only)

90x12
110 x 12
130 x 12
150 x 12
180 x 10

Dips
BW x 12x 2
BW x 10 x 2

isolated triceps
95 x10
100 x 12
105 x 10
110x10

abdominal crunch machine
65 x 20
80 x 20
110 x15
65 x 20

Eliptical
Time: 15:00
Dist.:1.15
Calories: 129

[PAPAW]

Shrugs

70 x 10 x 2
75 x 10 x 2

Overhead press
140 x 10
160 x 8
140 x 10 x 3

Db front lateral
15 x 10 x 4

Rear deltoid
100 x 10 x 4

Eliptical
Time: 20.00
Dist. 1.46
Calories: 172.5

[PAPAW]

Shrugs

70 x 10 x 2
75 x 10 x 2

Overhead press
140 x 10
160 x 8
140 x 10 x 3

Db front lateral
15 x 10 x 4

Rear deltoid
100 x 10 x 4

Eliptical
Time: 20.00
Dist. 1.46
Calories: 172.5

[PAPAW]

Shrugs

70 x 10 x 2
75 x 10 x 2

Overhead press
140 x 10
160 x 8
140 x 10 x 3

Db front lateral
15 x 10 x 4

Rear deltoid
100 x 10 x 4

Eliptical
Time: 20.00
Dist. 1.46
Calories: 172.5

[PAPAW]

11-20-13

Hammer Strength low row (plate weight)

140 x 10
160 x 15
180 x 15
200 x 12
210 x 10

Hammer strength HIgh row (Plate weight only)

160 x 10
180 x 15
200 x 10 x 4

Standing db curls

25 x 10
30 x 10
35 x 8
30 x 10 x 2

Isolated bicep curl

65 x 12
85 x 10
80 x 10 x 3

Hanging leg lifts

bw x 15
bw x 12
bw x 12
bw x 10

Eliptical
time: 15:00
distance: 1.31
calories: 150

[PAPAW]

11-21-13

Seated leg curls

100 x 10
115 x 12
120 x 12
125 x 12

Seated leg extensions

100 x 12
130 x 12
145 x 10 x 2

Smith squats (plate weight only)

90 x 12
140 x 8 x 3

Standing calf raisers
110 x 12
150 x 12
160 x 10
190 x 10

[PAPAW]

This is going to be a difficult week. Saturday my mom passed away. Today I have to meet my brother to make sure the arrangements are set and tomorrow we'll have the funeral. I was blessed enough to have my mom almost 58 years. She was a Godly woman that loved the Lord. Please pray for our family for strength to get through this. Thanks PAPAW.

[PAPAW]

I did attempt to do a workout, but couldn't really focus too well.

11-26-13

Hammer Strength bench press (plate weight only)

90 x 15
110 x 10
120 x 10
130 x 10
140 x8

Hammer strength incline bench (plate weight)

140 x 12
160 x 10 x 2
180 x 10
200 x 10

Pectoral Fly

100 x 10
105 x 10
115 x 10
125 x 10

Dips

bw x 15
bw x 12 x 4

Rope cable pulldowns

90 x 10 x 4
42.5 x 50
47.5 x 40
52.5 x 30
57.5 x 20

Eliptical
Time: 30:00
Distance: 2.07
Calories: 230

[PAPAW]

11-29-13

Long pull rows
100 x 12
110 x 10
120 x 12
130 x 12
140 x 10
110 x 12

wide grip pulldowns
90 x 12
100 x 10
110 x 10
120 x 10
100 x 15

hammer strength low row (plate weight)
50 x 15
90 x 15
140 x 10 x 4

seated db hammer curls
25 x 12
30 x 12
35 x 8
30 x 12

Hammer strength seated bicep (plate weight)
45 x 10
55 x 10 x 3
55 x 8

elliptical
Time 30 min
distance 2.57
calories 295

[PAPAW]

11-30-13

db shrugs
65 x 12
70 x 10
75 x 10
80 x 10
85 x 10

db overhead press
40 x 12
45 x 10 x 3
45 x 8

Life fitness rear deltoid
100 x 10 x 3
100 x 8

Eliptical
time: 15.00
distance: 1.03
Calories: 107.4

Treadmill
Time: 15.00
distance: .72
calories: 107.2

[PAPAW]

12-2-13

bb bench
135 x 12
155 x 10
175 x 10
195 x 3
205 x 1
220 x 1 (w/some assist)

Hammer Strength bench press (plate weight)
140 x 10 x 2
140 x 6 x 2

Hammer strength incline bench (plate weight)
90 x 12
140 x 10 x 2
160 x 10 x 2

Dips
bw x 10
bw x 12
bw x 15
bw x 10

leg ups
bw x 15 x 4