7/7/10 - Workout A - about 80 mins
Weight: 232lbs
Bike Ride

5x12 bent over lateral raises (15lbs dbell)
5x12 lateral dbell raises (15lbs)
5x12 front dbell raises (15lbs)
5 sets arnold press (40lbs dbell 8-8-8-12-8)
5x15 upright rows (80-100-120-140-160lbs)
5x15 straight arm pullovers (40lbs dbell)
5x12 strict dbell press (40lbs)
5x12 dbell flies (25lbs)
5x12 machine flies (80-90-100-110-120lbs)

5x25 side leg raises

7/8/10 - Workout B - about 50 minutes
Weight: 232 lbs
Bike Ride

5x12 wide grip pulldowns (120lbs machine)
5x8 good mornings (50lbs bbell)
5x12 bent over bbell rows (70lbs on the bbell)
5x6 deadlifts (150lbs)
5x25 calf raises
5x12 lunges

5x25 pikeups
5x25 hyperextensions

7/9/10 - Workout C - under an hour
Weight: 232 lbs (I was 230 this morning, just shy of my goal to be under 230 by the end of the week)
Bike Ride

5x12 reverse grip triceps pressdowns (80lbs) supersetted with 5x12 alternating dbell curls (25lbs)
5x12 dips supersetted with 5x10 wide grip bbell curls (70lbs)
5x6 dbell kickbacks (40lbs)
5x8 concentration curls (25lbs dbell)

5x25 side leg raises
5x50 bicycles

7/11/10 - Workout A - ~70 minutes
Weight: 234lbs (I was 230 this morning?!)
No bike ride, it's raining like fuck. Maybe I'll go for a swim later
Loving the pink magic. The hype is acheived

5x12 incline dbell press (40lbs)
5x10 incline dbell flies (25lbs)
5 sets bench (95-115-125-135-150, 12-10-8-8-8 PERSONAL BEST FOR REPS!)
5x15 straight arm pullovers (40lbs dbell)
5x12 machine flies (80-90-100-110-120lbs)
5x10 lateral dbell raise (25lbs)
5x12 front dbell raises (15lbs)
5x10 standing dbell press (40lbs)

5x25 pikeups

7/12/10 - Workout B - about 45 minutes
Weight: 234lbs
Didn't get a lot of sleep last night (maybe 5 hours.) Decreased volume for today.

5x8 wide grip pulldowns (140lbs machine) supersetted with 5x12 bent over dbell rows (40lbs)
5x30 calf raises
5x15 lunges
5x5 deadlifts (160lbs)

5x25 crunches
5x25 hyperextensions
5x30 side leg raises

7/13/10 - Workout C - 45 minutes
Weight: 230lbs
Bike Ride - Record Time? Feels like it, I didn't check exactly.

5 sets 21's (25lbs dbell)
5x6 bbell curls (75lbs)
5x6 triceps pressdowns (100lbs machine)
5x12 dips

5x50 leg lifts
5x50 bicycles

7/14/10 - Workout A - over an hour
Weight: 232lbs
It's hot as hell I'm not riding bike today

5x10 bent over laterals (25lbs dbell)
5x12 standing laterals (15lbs dbell)
3x12 front dbell raises (15lbs)
2x8 front dbell raises (25lbs)
5x8 arnold press (40lbs dbell)
5x12 upright rows (120-140-160-180-200lbs 12 reps apeice!)

5x12 machine flies (100 for 2 sets, 110 for 3)
5x15 straight-arm pullovers (40lbs dbell)
5x12 incline dbell press (40lbs)

5x25 pikeups
5x25 side leg raises

7/15/10 - Workout B - just over 50 minutes
Weight: 234lbs
Bike Ride - 45 minutes (current record time, I smoked EVERYONE)

5x8 leg extensions (200lbs machine)
5x6 standing one leg press (120lbs)
5x30 calf raises
5x15 lunges
5x10 bent over bbell rows (75lbs)
5x8 wide grip pulldowns (120lbs machine)
5x8 good mornings (50lbs bbell)

5x50 bicycles
5x25 hyperextensions

7/16/10 - Workout C - about 45 minutes
Weight:
Bike Ride - almost an hour, I think my legs are tired

5x6 bbell curls (80lbs)
5 sets 21's (25lbs dbell)
5x6 dbell kickbacks (40lbs)
5x8 reverse grip pressdowns (90lbs machine)
5x12 dips

5x30 crunches
5x30 leg raises
5x30 side leg raises

7/18/10 - Workout A - 80 minutes
Bike Ride: 55 minutes
Weight: 230lbs
Heavy Chest Day, took 60 minutes for chest, 20 minutes for shoulders

5x10 incline (45*) dbell press (40lbs)
5x10 incline (45*) dbell flies (15lbs)
5x10 incline (15*) dbell press (40lbs)
5x8 incline (15*) dbell flies (25lbs)
5 sets bench press (80x12,100x10,120x8,140x8,150x6)
5x10 machine flies (90lbs)
5x15 straight arm pullovers (40lbs)

5x10 lateral dbell raises (15lbs)
5x10 front dbell raises (15lbs)
5x10 overhead dbell press (25lbs)

5x30 pikeups
5x50 bicycles