7/19/10 - Workout B - 70 minutes
Bike Ride: 55 minutes
Weight: 232 lbs
I've been drinking over a gallon of water per day

5x8 wide grip pulldowns (150lbs machine)
5x12 bent over dbell rows (40lbs)
5x6 good mornings (60lbs bbell)
5x6 deadlifts (160lbs bbell)
5x15 lunges
5x30 calf raises
5x8 leg extensions (200lbs machine)
5x6 standing one-legged press (110lbs)

5x30 toe-touch crunches
5x30 hyperextensions
5x30 side leg raises

7/20/10 - Workout C - 55 minutes
Bike Ride: 52 minutes
Weight: 234lbs

5 supersets reverse grip bbell curls (8 reps; 80lbs) with hammer curls (10 reps; 25lbs dbell)
5x8 concentration curls (40lbs dbell)
5x8 reverse grip triceps pressdowns (90lbs machine)
5x12 dips
5x6 dbell kickbacks (40lbs dbell)

5x30 alternating situps

7/21/10 - Workout A
Weight: 232lbs
Bike Ride - Went in the morning, it sapped my strength for lifting later in the day. Bad idea.

5x8 front dbell raises (25lbs)
5x8 lateral raises (25lbs)
5x8 bent over laterals (25lbs)
5x8 arnold press (40lbs)
5x8 upright rows (160-170-180-190-200lbs)

5x12 lying dbell press (40lbs)
5x10 lying dbell flies (25lbs)
5x15 straight arm pullovers (40lbs)

5x25 pikeups
5x50 bicycles

7/22/10 - Workout B
Weight: 232lbs
No Bike Ride, it's storming out.

5x25 calf raise
5x12 lunges
5x6 standing one leg press (120lbs machine)
5x6 leg extensions (200lbs machine)
5x6 good mornings (60lbs)
5x6 deadlifts (175lbs)
5x6 wide grip pulldowns (150lbs)
5x6 bent over bbell rows (90lbs)

5x25 crunches
5x25 hyperextensions
5x25 side leg raises

7/23/10 - Workout C - 50 minutes
Weight: 230lbs
Bike Ride: 54 minutes
I didn't eat after dinner last night, after dark. Usually I have another meal. This morning I was 226lbs. I will stop eating late night meals, it's evidently why I couldn't shake 230.

5x6 cheat curls (90lbs bbell)
5x8 alternating dbell curls (25lbs)
5x8 e-z bar preacher curls (50lbs)

5x12 dips
5x8 reverse grip triceps pressdowns (90lbs machine)
5x6 triceps pressdowns (100lbs)
5x8 dbell kickbacks (25lbs)

7/25/10 - Workout A - 70 minutes
Weight: 232lbs
Bike Ride: under an hour

5x12 incline (45) dbell press (40lbs)
5x12 incline (45) dbell flies (15lbs)
5x8 incline (15) bench (90lbs)
5x8 incline (15) dbell flies (25lbs)
5 sets bench press (12x90-100-110, 8x130, 6x150)
5x10 dbell flies (25lbs)
5x15 straight arm pullovers (40lbs)

5x8 lateral dbell raises (25lbs)
5x8 front dbell raises (25lbs)
5x10 standing overhead dbell press (40lbs)

8x25 pikeups

7/26/10 - Workout B - 55 minutes
Weight: 228lbs
Bike Ride: 55 minutes
Finally broke 230lbs AFTER my workouts and meals. I've been waking up under 230lbs but by the end of the day I was back above it.

5x6 wide grip lat pulldowns (160lbs)
5x12 bent over dbell rows (40lbs)
5x6 deadlifts (150lbs)
5x6 good mornings (70lbs)
5x25 calf raises
5x12 lunges
5x6 standing one legged press (130lbs)
5x6 leg extensions (200lbs)

5x25 hyperextensions

7/27/10 - Workout C - maybe 45 minutes
Weight: 230lbs

5 sets 21's (25lbs dbell)
5x8 bbell curls (70lbs)
5x6 dbell kickbacks (40lbs)
5x12 dips
5x8 triceps pressdowns (100lbs machine)

5x25 side leg raises

7/28/10 - Workout A - 55 minutes
Weight: 228lbs

5 sets bench press (90x15, 110x12, 130x10, 150x8, 170x6)
5 sets machine flies (100x12, 110x12, 120x10, 130x8, 140x6)
5x15 straight arm pullovers (40lbs dbell)
5x8 bent over dbell laterals (25lbs)
5x8 dbell laterals (25lbs)
5x6 front dbell raises (25lbs)
5x8 arnold press (40lbs dbell)

5x50 bicycles

7/29/10 - Workout B - 65 minutes

5x6 deadlifts (170lbs)
5x6 good mornings (75lbs)
5x8 leg extensions (200lbs)
5x6 standing one leg press (130lbs)
5x6 wide grip pulldowns (160lbs)
5x6 bent over rows (95lbs bbell)
5x25 calf raises

5x25 hyperextensions