Mon 5/12/08 Delts Dumbell press 4X12 25 lbs Standing upright cable row or whatever it's called 4X12 80 lbs Cable Flyes (front and side) 412 20lbs Dumbell Flyes 20 reps 15 lbs 20 reps 10 lbs Abs Hanging leglifts (my partner punishing me with resistance) 4X25 Obliques 4X25 Ab machine 4X25 60 lbs 4 mile run!

Tues 05/13/08 Biceps Dumbell Curls (standing) 4X12 35 lbs 30 lbs 30 lbs 25 lbs Twenty ones 4 sets Preacher Curls 4X12 25 lbs 25 lbs 20 lbs 20 lbs Hammers 2X15 20 lbs 15 lbs 1 hour arctrainer at full incline, level 100 hearthrate at 152+

Ok, I was in New York for five days. In that time I didn't touch a weight. But I was with my girlfriend, so there was some cardio. Also, we went trapezing. It was awesome.

Thurs 05/22/08 Chest Benchpress 3x12 135 lbs 1 set to failure Cable X-over 4x12 lbs: 75, 75, 65, 65 Decline bench 4X12 95 lbs Incline bench 4X12 100 lbs 1 hour arc trainer 10 incline level 100 HR = 140+

Fir 05/23/08 Biceps Standing Curl 4X12 35 lbs Twenty-ones 3 sets 55lbs 35, 35 lbs Preacher curl (dumbell) 4x12 20 lbs Hammer curls 1X12 Abs Hanging leg lifts 3 sets of 25 Obliques 3 sets of 25 Ab machine 4 sets of 25 70, 60, 60 50 lbs 4 mile run!

Sat 05/24/08 Triceps Rope pulldowns 4X12 90lbs Straight bar pulldowns 4X12 90 lbs dumbell extensions 4X12 25 lbs 4 mile run!

Damn! Haven't been able to update my log. But I'm still hitting it hard. 05/30/08 Chest 4X6 225 lbs Incline bench 95 lbs 4X8 Decline 135 lbs 4X6 Triceps Cable pulldowns Full stack + Robb pushing down 2X8 2X6 Dips between two benches with my feet on one of the benches and a 45 lb plate in my lap 4X12 Abs using the medicine ball.

05/31/08 Lats Seated Rows 180 lbs 4X6 Lat Pulldowns (wide grip) 120 4X6 Chin ups (cheat) 4X8 Abs Hanging Leg Lifts 4X25 Oblique Decline crunches 2X50 each side Ab machine 4X25 70, 60, 60, 50 lbs 28 minute HIIT (Running)

06/01/08 Recovery

06/02/08 Monday Biceps Dumbell curl 4X6 40lbs Twenty-ones 3 sets 55lbs Preachers (dumbell) 4X8 25lbs Hammers 4X8 25lbs HIIT on staionary bike Went back and did 4X12 sets of behind the body barbell curls for forearms Then 4X12 forearm curls Then the hammer motion forearm movement with a 25 lb dumbell.

Tues 06/03/08 Delts Military Press 4X8 95 lbs Standing Upright cable 4X8 120 lbs Dumbell Flyes 4X8 40 lbs Light Flyes 4X8 20 lbs 15 lbs 15 lbs 7 Mile Run!

Wed 06/04/08 Chest Bench press 4X8 135 lbs Incline Press 4X8 95 lbs Decline 4X8 135 lbs Cable x-overs 4X8 90 lbs Abs Haning leg raises Obliques decline crunches Ab machine 1X25 100lbs 2X25 70 lbs 1X25 60 lbs

Thurs 06/05/08 4 mile run

Fri 06/06/08 I have some kind virus. My throat is killing me, I am fully congested, dizzy and weak. It sucks. Didn't work out. Didn't do anything much at all in fact. Slept.

Sat 06/07/08 Still feel like crap... 'nother day off I guess!