Weight: 215lbs
11/11/10 - Thursday night - stretching and flexing
11/12/10 - Saturday night - leg workout at home
11/14/10 - Monday morning - chest workout
11/15/10 - Tuesday morning - back

11/18/10 - Arms
Weight: 212lbs

supersetted dips and chins for 5 sets. Did 8 good chins on my first set. Then 5-6 the rest. And 12 dips per set.
8 sets tri pressdowns 70lbs-115lbs and back down again.
5 sets 21's w/ 20lbs dbells
5x20 medicine ball throw situps
12 minutes on a stairstepper (1.06 miles)

11/19/10 - Legs

6 sets Squats - squatted 295lbsx2 on the 5th set
5 sets Seated Calf Raises
5 sets prone leg extensions
12 minutes stairstepper (1.0x miles at level 9)

11/24/10 - Chest/Back
Weight: 210lbs

10x5 Wide Grip Lat Pulls 120lbs of help ><
10x10 Dips
10x10 Dbell Flies, inclined, flat, and declined (50lbs) supersetted with 10x10 Bent Over Rows (50lbs dbells)
5x5 Seated Rows (200lbs)
5x5 Good Mornings (115lbs)
5x10 Straight Arm Pullovers (30lbs dbell)
12 minutes stairstepper (1.0x miles at level 9)

11/26/10 - Shoulders
Weight: 215lbs

5 tri-sets Front Dbell Raises, Lateral Dbells, Overhead Dbell Press with burns after each set
5x15 Bent Over Dbell Laterals

11/27/10 - Biceps Day
11/28/10 - Half-Assed Leg Workout
Weight: 215lbs

11/29/10 - Chest
Weight: 215lbs

10x10 bench press (1 plate)
10x10 dips
3x20 medicine ball throw sit-ups
3x10 suspended leg raises
stairstepper 13 minutes (1.3 miles, level 11)

11/30/10 - Back, core, stair stepper
12/1/10 - Shoulders, core, stair stepper
Weight: 210lbs

12/2/10 - Biceps/Triceps
Weight: 210lbs
Worked out at home. Lots of stretching. Lots of variations of dbell and bbell curls.

Sometime before I began training:

december/january compared to may/june:

December 3rd, close to a year:

12/4/10 - Legs
Weight: 210lbs
Made my legs shake and ache. Good stuff.

6 sets squats, heaviest was 275x3
5 sets calf raises
6 sets leg extensions
5 sets prone leg curls
13 minutes stair stepper