Friday - Week 1 of 3

Well, We passed on Thursday, Felt strong today, but left the note pad at home as to how much we had done the time before, for the most part we remembered pretty good I think. Weekend off, and hit it hard on Monday. Getting strong now......

. 1 of 3 Floyd Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 180 200D - 230 . Lying Leg Curl 1 15 60 70E - 100 . Cable Row 1 15 100 120D - 120 . Bench 1 15 115 120D - 125 . Dumbbell press 1 15 25 30D - 30 . Dumbbell shrug 1 15 60 60D - 80 . Pushdown 1 15 50 52.5H - ? . Barbell curl 1 15 55 65H - 65 . Back Ext. 1 15 - 0 - 0 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs, 105lbs - 100 . . 1 of 3 Cameron Ted Mon Tue Thu Fri . Exercise Sets Reps . Leg Press 1 15 270 320E - 360 . Lying Leg Curl 1 15 90 100E - 130 . Cable Row 1 15 160 180D - 180

. Bench 1 15 185 190D - 195 . Dumbbell press 1 15 45 50D - 55 . Dumbbell shrug 1 15 80 85H - 85 . Pushdown 1 15 72.5 80H - ? . Barbell curl 1 15 75 85H - 85 . Back Ext. 1 15 - 25E - 25 . calf raise 1 15 200 240E - 260 . wrist curl 1 15 45 55H - 55 . Crunches 1 15 100 lbs 60 lbs - 60

Tuesday Week 1 of 3

So this is day 2 of 12 for this 3 week phase 1 program, at the end of the 12th workout we move on to phase 2 which is an additional 3 week program that has 2 sets of 12 reps on most exercises. Things are moving along pretty good so far I think. Also I am experimenting with embedding grids, not as fun or easy as I thought it might be

. 1 of 3 Floyd Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 180 200D . Hams Lying Leg Curl 1 15 60 70E . Back Seated Cable Row 1 15 100 120D . Chest Flat Bench Press 1 15 115 120D . Shldrs Dumbbell press 1 15 25 30D . Traps Dumbbell shrug 1 15 60 60D . Triceps Pushdown 1 15 50 52.5H . Biceps Barbell curl 1 15 55 65H . Back Back extension 1 15 Forgotten 0 . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs, 105lbs . . 1 of 3 Cameron Ted Monday Tuesday Thursday Friday . Part Exercise Sets Reps . Quads Leg Press 1 15 270 320E . Hams Lying Leg Curl 1 15 90 100E . Back Seated Cable Row 1 15 160 180D

. Chest Flat Bench Press 1 15 185 190D . Shldrs Dumbbell press 1 15 45 50D . Traps Dumbbell shrug 1 15 80 85H . Triceps Pushdown 1 15 72.5 80H . Biceps Barbell curl 1 15 75 85H . Back Back extension 1 15 forgotten 25E . Calves Standing calf raise 1 15 200 240E . arms Barbell wrist curl 1 15 45 55H . Abs Crunches 1 15 100 lbs 60 lbs

E=Easy

D = Do-able

H = Hard, but completed all reps

Monday Week 1 (of 3)

. Week 1 (of 3) Floyd Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 4 X 45 . Hamstrings Lying Leg Curl 1 15 60 . Upper Back Seated Cable Row 1 15 100 . Chest Flat Bench Press 1 15 115 . Shoulders Dumbbell press 1 15 25 . Traps Dumbbell shrug 1 15 60 . Triceps Pushdown 1 15 50 . Biceps Barbell curl 1 15 55 . Lower Back Back extension 1 15 Forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs, . . Week 1 (of 3) Cameron Ted Monday Tuesday Thursday Friday . Bodypart Exercise Sets Reps . Quads/Glutes Leg Press 1 15 6 x 45 . Hamstrings Lying Leg Curl 1 15 90 . Upper Back Seated Cable Row 1 15 160

. Chest Flat Bench Press 1 15 185 . Shoulders Dumbbell press 1 15 45 . Traps Dumbbell shrug 1 15 80 . Triceps Pushdown 1 15 72.5 . Biceps Barbell curl 1 15 75 . Lower Back Back extension 1 15 forgotten . Calves Standing calf raise 1 15 200 . Forearms Barbell wrist curl 1 15 45 . Abdominals Crunches 1 15 100 lbs

Mr. Self Destruct -

Floyd was a show today, he had to work sunday night so a monday morning workout was a no go for him. He did make it to the gym to get some treadmill work in on monday night, so good for him.

Treadmill and weights about 50 - 60 total minutes. all in all a great morning. Until a bowl of dog food was placed on top of the fridge (more accurately on to of the fridge door) so it fell on my head and in the fridge. good times. And just for the record, I didn't put it there.

Transformers II was the movie. It is a lot like Avatar, looks good, bad movie. Terrible story... worse dialog.... It is too bad that the things I grew up with the keep re-hashing into more "Kids Stuff" I think it would have been really fun if they had gone for it and made it and R rated movie for people my age.

Mr. Self Destruct - Oh No Edition

I really need to learn to check my phone before I go and work out. Floyd was a no show OH NO!(he actually was nice enough to send a message but I never grabbed my phone off the charger this morning before I went to Gold's so he was a no show in my book)

The the theater had Million dollar baby again. OH euthanasia?!?! Pass. so I went out to the regular floor.

The the treadmill stopping in the middle of my 18.5 degree assent OH NO!

But other than that it was all good. Eating some fruit and then donating some blood over lunch. They say they want a pint, but I'll try to give them 3.

Mr. Self Destruct - Journey

No not the band, the movie Journey to the Center of the Earth. Even though it was the 3-D version and I didn't have glasses it was still pretty entertain, what I saw of it. Really funny to watch a 13 year old call "dibs" on a girl.

Found out today that 135 easy, 185 easy, 225 easy, 245 doable, 275 not doable. So I am guessing somewhere in the 250 - 260 range is where my bench max lies.... sadness still not one of me......

Floyd found that his chest might have been a little sore today, but he had a meeting to get to and I was a little late so the lift went by real quick, which is fine with me.

4 days in a row this week. 4 days in a row last week. Here's to 4 days next week too.

Mr. Self Destruct - BACK at it

The only thing I can think is that Floyd's abs must feel like my back after the way he looked at the Ab machine this morning. About half way up on my left side it just plain feels bad. "Why you going in" Jamie Lou wants to know.... That is what you do, work through it, always have in the past and probably always will. So we will see. And Floyd's abs? He did jump back on that machine for a few reps this morning... see you work through it. One more day this week makes 2 weeks in a row of not missing, so I have that going for me, which is nice.

Need to get new shoe... one of these days maybe.

Oh and the movie was Body of Lies.. Leo creating things that aren't real with extremists, getting people killed, getting kidnapped, pissing off foreign countries. So much better than euthanasia.