Upper Body with Chris

Run: 1 mile - 12.32 minutes; Assisted Pull Up: 4 sets of (-20lbs), 10x; Bench Press: 110lbs - 10x, 2 sets of 120lbs - 10x, 130lbs - 10x; Triceps Pull down: 2 sets of 40lbs - 10x, 2 sets of 50lbs - 10x; Biceps Curl: 4 sets of 30lbs - 10x; Overhead Triceps Extension: 4 sets of 45lbs - 10x; Cable Biceps Curl: 65lbs - 10x, 75lbs - 10x, 85lbs - 10x, 95lbs - 10x; Incline Bench Press: 2 sets of 105lbs - 10x, 2 sets of 120lbs - 10x; Machine Lateral Raise: 4 sets of 40lbs - 10x; Ab Crunch Machine: 4 sets of 100lbs - 25x; Reverse Crunch: 4 sets of 25x; Leg Raise: 60 seconds, 45 seconds, 30 seconds; Plank: 2 minutes

Current weight: 168.6lbs

I need to stay consistent with my eating habits.

Upper Body Workout

Run: 1 mile - 17.24 minutes; Bench Press: 2 sets of 110lbs - 10x, 120lbs - 10x, 130lbs - 10x; Row: 2 sets of 120lbs - 10x, 2 sets of 130lbs - 10x; Triceps Pulldown: 30lbs - 10x, 2 sets of 40lbs - 10x, 50lbs - 10x; Biceps Curl: 4 sets of 20lbs - 10x; Chest Flye: 2 sets of 130lbs - 10x, 2 sets of 140lbs - 10x; Wide Grip Pull Down: 110lbs - 10x, 2 sets of 120lbs - 10x, 130lbs - 10x; Overhead Tricep Extension: 4 sets of 45lbs - 10x; Machine Biceps Curl: 50lbs - 10x, 2 sets of 70lbs - 10x, 90lbs - 10x; Ab Crunch Machine: 4 sets of 100lbs - 25x; Reverse Crunch - 4 sets of 25x.

Not a bad day.

Gym with Chris and Brady

Run: 1 mile - 13.36 minutes; Leg Press: 185lbs - 10x, 2 sets of 205lbs - 10x, 225lbs - 10x; Leg Extension: 130lbs - 10x, 150lbs - 10x, 170lbs - 10x, 190lbs - 10x; Leg Curl: 95lbs - 10x, 110lbs - 10x, 125lbs - 10x, 140lbs - 10x; Standing Calf Raise: 210lbs - 15x, 240lbs - 15x, 270lbs - 15x, 300lbs - 15x; Hip Abduction & Adduction: 210lbs - 10x, 215lbs - 10x, 220lbs - 10x, 225lbs - 10x; Ab Crunch Machine: 4 sets of 100lbs - 25x; Reverse Crunches: 4 sets of 25x

Easy Workout This Morning

I did an easy workout this morning. Mostly because I'm planning on doing an intense one this evening with Chris and Brady.

Run: 1 mile - 13.00 minutes; Leg Press: 4 sets of 170lbs - 10x; Leg Extension: 4 sets of 110lbs - 10x; Leg Curl: 4 sets of 90lbs - 10x; Seated Calf Raise: 50lbs - 15x, 2 sets of 50lbs - 20x, 50lbs - 25x; Hip Abduction & Adduction: 4 sets of 150lbs - 15x; Glutes: 4 sets of 70lbs - 10x; Ab Crunch Machine: 4 sets of 100lbs - 25x

Current Weight - 169.4lbs

Gym for the Last Couple of Days, and Despicable Me

I didn't go to the gym on Wednesday. A couple of people bailed on me and I fell asleep...

Thursday was upper body. Run: 1.14miles - 15.32minutes; Incline Bench Press: 2 Sets of 105lbs - 10x, 2 Sets of 120lbs - 10x; Widegrip Pull Down: 110lbs - 10x, 120lbs - 10x, 130lbs - 10x, 140lbs - 10x; Overhead Tricep Extension: 4 sets of 40lbs - 10x; Bicep Curls: 4 sets of 30lbs - 10x; Ab Crunch Machine: 4 sets of 95lbs - 25x; Reverse Crunch: 4 sets of 25x.

Friday was legs. Run: 1 mile - 15.14minutes; Leg Press: 4 sets of 210lbs - 10x; Leg Extension: 120lbs - 10x, 150lbs - 10x, 170lbs - 10x, 190lbs - 10x; Calf Raise: 250lbs - 10x, 2 sets of 270lbs - 10x, 290lbs - 10x; Ab Crunch Machine: 4 sets of 95lbs - 25x; Reverse Crunch: 4 sets of 25x.

Saturday was upper body. Run: 1 mile - 12.46minutes; Bench Press: 2 sets of 110lbs - 10x, 120lbs - 10x, 130lbs - 10x, 150lbs (new record) - 3x; Assisted Pull Up: 4 sets of (-20lbs) - 10x; Low Row: 110lbs - 10x, 120lbs - 10x, 130lbs - 10x, 140lbs - 10x; Tricep Pull Down: 2 sets of 40lbs - 10x, 2 sets of 50lbs - 10x; Bicep Curl: 4 sets of 25lbs - 10x; Chest Flye: 130lbs - 10x, 2 sets of 140lbs - 10x, 150lbs - 10x; Widegrip Pull Down: 120lbs - 10x, 2 sets of 120lbs - 10x, 130lbs - 10x; Tricep Push Down: 4 sets of 130lbs - 10x; Cable Bicep Curl: 60lbs - 10x, 70lbs - 10x, 80lbs - 10x, 90lbs - 10x; Overhead Tricep Extension: 2 sets of 40lbs - 10x, 2 sets of 50lbs - 10x; Machine Bicep Curl: 25lbs - 10x, 35lbs - 10x, 45lbs - 10x, 55lbs - 10x; Incline Bench Press: 2 sets of 105lbs - 10x, 2 sets of 120lbs - 10x; Shrugs: 4 sets of 70lbs - 10x; Ab Crunch Machine: 4 sets of 95lbs - 25x; Crunch: 4 sets of 10lbs - 25x; Reverse Crunch: 6 sets of 25x.

I went and saw Despicable Me. It is hilarious! A good family movie, that is sure to become a classic, like "Finding Nemo." Well worth the time and money to see.

A Good Day at the Gym

It was a pretty good day at the gym. I've decided that from now on I will do a minimum of one mile run everytime I go to the gym.

Run- 1 mile- 15.10 minutes; bench press- 2 sets of 110lbs- 10x, 120lbs- 10x, 130lbs- 10x; Pull ups- 10x, 8x, 8x, 7x; overhead tricep extension- 4 sets of 50lbs- 10x; bicep curl- 4 sets of 30lbs- 10x; shrugs- 4 sets of 60lbs- 10x; reverse crunch- 4 sets of 25x; chest flye- 2 sets of 130lbs- 10x, 140lbs- 10x, 150lbs- 10x; row- 2 sets of 100lbs- 10x, 2 sets of 120lbs- 10x; triceps pushdown- 30lbs- 10x, 2 sets of 35lbs- 10x, 40lbs- 10x; cable biceps curl- 4 sets of 50lbs- 10x

Current weight - 167.4lbs

Oh My!

Let me tell you why I can't move my legs...


Run- 1.14 miles- 20 minutes, 0.5 miles- 10 minutes; bike- 4.45 miles, 20 minutes; leg press- 210lbs- 10x, 215lbs- 10x, 220lbs- 10x, 225lbs- 10x; calf raise machine- 210lbs- 10x, 230lbs- 10x, 250lbs- 10x, 270lbs- 10x, 290lbs- 10x, 310lbs- 10x; machine leg extension- 130lbs- 10x, 150lbs- 10x, 170lbs- 10x, 190lbs- 10x, 210lbs- 10x; machine leg curl- 90lbs- 10x, 110lbs- 10x, 130lbs- 10x, 150lbs- 10x; reverse crunch- 4 sets of 25; traditional crunch- 4 sets of 25- 10lbs; ab crunch machine- 4 sets of 25- 95lbs

Pretty dang good day, but holy crap I am tired.

Testing with Salt Lake PD, and the gym

I did a physical agility test with Salt Lake PD today, along with 500 other people. It was a pass/fail test and I passed. I had to do a 16 inch standing vertical jump, 25 push ups in a minute, 35 sit ups in a minute, and I did the mile and a half run in 14 minutes 43 seconds (I didn't do so well cause I got a wicked cramp in my left calf). The next step is to fill out a 10 year personal history.

After a couple hours rest I went to the gym.
Run- .25 miles, 5 minutes; bench press- 90lbs- 10x, 2 sets of 105lbs- 10x, 130lbs- 10x; pull ups- 10x, 8x, 8x, 6x; overhead tricep extension- 4 sets of 40lbs- 10x: bicep curls- 2 sets of 25lbs- 10x, 2 sets of 30lbs- 10x; sit ups- 4 sets of 25x; reverse crunches- 4 sets of 25x; chest fly- 90lbs- 10x, 2 sets of 105lbs- 10x, 130lbs- 10x; rows- 90lbs- 10x, 2 sets of 110lbs - 10x, 120lbs- 10x; tricep push down- 30lbs- 10x, 2 sets of 40lbs- 10x, 45lbs- 10x; cable bicep curls- 2 sets of 25lbs- 10x, 30lbs- 10x, 35lbs- 10x; crunches- 4 sets of 10lbs- 25x

Not a bad day, but the PT for some reason really killed me. Oh well