Sunday, May 14, 2006 

Friday, May 12 - Training Report

Height: 6' 1"
Current Weight: 256 lbs.
Calculated BMI: 33.8 (Obese)


Upper Body Workout (IL = Intensity Level)

Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)

Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)


Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)

Side Raises
12 reps @ 25 lbs (IL: 10)


Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)

Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)


Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)

Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)


Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)

Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)

7:35 AM | |

 

Thursday, May 11 - Training Report

Height: 6' 1"
Current Weight: 257 lbs.
Calculated BMI: 33.9 (Obese)


Aerobic Workout

Walked: 2 miles / 30 minutes

7:33 AM | |

Thursday, May 11, 2006 

Wednesday, May 10 - Training Report

Height: 6' 1"
Current Weight: 257 lbs.
Calculated BMI: 33.9 (Obese)


Lower Body Workout (IL = Intensity Level)

Quads
Leg Press
12 reps @ 100 lbs (IL: 5)
10 reps @ 110 lbs (IL: 6)
8 reps @ 120 lbs (IL: 6)
6 reps @ 130 lbs (IL: 8)
12 reps @ 140 lbs (IL: 9)

Leg Extension
12 reps @ 100 lbs (IL: 9)


Hamstrings
Dumbbell Lunges
12 reps @ 40 lbs (IL: 4)
10 reps @ 50 lbs (IL: 5)
8 reps @ 60 lbs (IL: 7)
6 reps @ 70 lbs (IL: 9)
12 reps @ 70 lbs (IL: 9)

Lying Leg Curls
12 reps @ 100 lbs (IL: 10)


Calves
Standing Calf Raises
12 reps @ 80 lbs (IL: 5)
10 reps @ 90 lbs (IL: 6)
8 reps @ 100 lbs (IL: 7)
6 reps @ 110 lbs (IL: 8)
12 reps @ 120 lbs (IL: 9)

Seated Calf Raises
12 reps @ 100 lbs (IL: 10)


Abdominals
Floor Crunches
12 reps (IL: 6)
10 reps (IL: 7)
8 reps (IL: 9)
6 reps (IL: 9)
12 reps (IL: 10)

Oblique Crunches
12 reps (IL: 10)

9:46 AM | |

Tuesday, May 09, 2006 

Tuesday, May 9 - Training Report

Height: 6' 1"
Current Weight: 257 lbs.
Calculated BMI: 33.9 (Obese)


Aerobic Workout

Walked: 2 miles / 30 minutes

1:53 PM | |

 

Monday, May 8 - Training Report

Height: 6' 1"
Current Weight: 257 lbs.
Calculated BMI: 33.9 (Obese)


Upper Body Workout (IL = Intensity Level)

Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)

Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)


Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)

Side Raises
12 reps @ 25 lbs (IL: 10)


Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)

Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)


Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)

Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)


Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)

Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)

1:52 PM | |

Monday, May 08, 2006 

Friday, May 5 - Training Report

Height: 6' 1"
Current Weight: 259 lbs.
Calculated BMI: 34.2 (Obese)


Upper Body Workout (IL = Intensity Level)

Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)

Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)


Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)

Side Raises
12 reps @ 25 lbs (IL: 10)


Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)

Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)


Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)

Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)


Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)

Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)

11:25 AM | |

Thursday, May 04, 2006 

Thursday, May 4 - Training Report

Height: 6' 1"
Current Weight: 259 lbs.
Calculated BMI: 34.2 (Obese)


Aerobic Workout

Walked: 2 miles / 30 minutes

7:52 AM | |

 

Wednesday, May 3 - Training Report

Height: 6' 1"
Current Weight: 259 lbs.
Calculated BMI: 34.2 (Obese)


Lower Body Workout (IL = Intensity Level)

Quads
Leg Press
12 reps @ 100 lbs (IL: 5)
10 reps @ 110 lbs (IL: 6)
8 reps @ 120 lbs (IL: 6)
6 reps @ 130 lbs (IL: 8)
12 reps @ 140 lbs (IL: 9)

Leg Extension
12 reps @ 100 lbs (IL: 9)


Hamstrings
Dumbbell Lunges
12 reps @ 40 lbs (IL: 4)
10 reps @ 50 lbs (IL: 5)
8 reps @ 60 lbs (IL: 7)
6 reps @ 70 lbs (IL: 9)
12 reps @ 70 lbs (IL: 9)

Lying Leg Curls
12 reps @ 100 lbs (IL: 10)


Calves
Standing Calf Raises
12 reps @ 80 lbs (IL: 5)
10 reps @ 90 lbs (IL: 6)
8 reps @ 100 lbs (IL: 7)
6 reps @ 110 lbs (IL: 8)
12 reps @ 120 lbs (IL: 9)

Seated Calf Raises
12 reps @ 100 lbs (IL: 10)


Abdominals
Floor Crunches
12 reps (IL: 6)
10 reps (IL: 7)
8 reps (IL: 9)
6 reps (IL: 9)
12 reps (IL: 10)

Oblique Crunches
12 reps (IL: 10)

7:39 AM | |

Tuesday, May 02, 2006 

Tuesday, May 2 - Training Report

Height: 6' 1"
Current Weight: 260 lbs.
Calculated BMI: 34.3 (Obese)


Aerobic Workout

Walked: 2 miles / 30 minutes

3:36 PM | |

Monday, May 01, 2006 

Monday, May 1 - Training Report

Height: 6' 1"
Current Weight: 260 lbs.
Calculated BMI: 34.3 (Obese)


Upper Body Workout (IL = Intensity Level)

Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)

Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)


Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)

Side Raises
12 reps @ 25 lbs (IL: 10)


Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)

Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)


Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)

Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)


Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)

Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)

10:22 AM | |