10/21/10 - Bi's/Tri's
Weight: 228lbs
My legs hurt really bad from monday's lower back workout... I think it's my hamstring, I can barely bend my legs. Short on time working out before my shift.

3 laps on the treadmill (.76 miles in 8 minutes)

5x12 dips
5x5 chins
5 sets triceps pressdowns (80x10-115x5)
5 sets 21's (20lbs dbell)
5x20 medicine ball situp throws

10/27/10 - Shoulders
Weight: 220lbs
Was fighting the flu or something for a while. I still have a little sore throat. Nothing contagious anymore.

1 mile on treadmill (8:40) alpine hill setting (1.5/7.5 incline/max speed)

5x5 hang cleans (did 2 sets with 155, 3 sets 135)
5x5 front dbell raise (25lbs)
5x5 lateral dbells (25lbsx1, 20lbsx4)
5x5 seated bbell press (95lbs)

3x5 torso rotations (max resistance, 3 on each side)
3x10 suspended leg lifts

10/28/10 - Biceps/Triceps
Forgot to record my workout ><
I know I did chins supersetted with dips
and heavy bbell curls
and triceps pressdowns

10/31/10 - Chest
Weight: 220lbs
Missed my leg workout on Friday.

ran a half mile on the treadmill to warmup
5x10 dips
5x6 cable crossovers
5x6 incline bench
3x6 bench
3x6 decline bench
5x10 dips

11/1/10 - Back
Weight: 220lbs
Worked out at home, lots of stretching. Did lots of situps, hitting Bob, and plyo between sets.
I want to lose 15 pounds by mid-December.

5x15 bent over dbell rows (15lbs)
5x12 bent over dbell rows (25lbs)
5x10 bent over dbell rows (40lbs)
5x10 deadlifts (115lbs)
5x5-10 good mornings (95lbs)

I'm proud of my shoulder development. Still need to lose some BF big time... When I flex in the mirror I look way better imo.

11/3/10 - Shoulders
Weight: 220lbs

warmup on treadmill: 1.1 miles in 10 minutes

5x5 front dbell raise (20x2, 25x2, 30x1)
5x5 lateral dbell raise (15x2, 20x3)
5x5 hang cleans (135lbs)
5x5 t-bar rows (1 platex1, 2x2, 3x2)

5 sets medicine ball throw situps (110 total)

11/4/10 - Bi's/Tri's
Weight: 220lbs

1/2 mile warmup on the treadmill

5x5 chins supersetted with 5x10 dips
5 sets tri pressdowns
3 sets 21's (20lbs dbell)
3 sets preacher curls

3 sets on each side torso rotations (max machine resistance)

1/4 mile cooldown on the treadmill

Missed my leg workout again. Slept all day, worked.

Down to 215lbs. Forgot to record lately.
11/8/10 - 4AM Monday morning - chest workout w/ treadmill (benched 185x3)
11/9 - 4AM - Tuesday morning - back/light biceps with stairstepper (I get more out of this then the treadmill) (put up 295x2 deadlift)
11/10 - 7PM Wednesday evening - shoulders/core/stairs