2/1/11 - Early AM Chest
It's a blizzard out and I had Gold's all to myself.

warm-up with core exercises, 50 medicine ball throws, 40 suspended leg lifts, 40 torso rotations
3x20 dips
3 sets bench (135x10, 185x4, 135x10)
3x10 cable crossovers (25lbs on each cable)
3 sets lying dbell flies (30x5-25x8-20x10)

19 minutes on the stairstepper (level 13)
22 minutes on the treadmill (1.8 miles)

2/3/11 - Early AM Shoulders
Weight: 215lbs
Missed the back workout

warmup with core, 5 sets suspended leg lifts, 3 supersets medicine ball throws and twists
3x10 hyperextensions with 35lbs plate
3 sets seated overhead press (95lbsx10, 95lbsx12, 115lbsx8)
3 sets bent over dbell laters (20lbsx8,10,12)
3 sets arnold press (30lbsx8, 35lbsx10, 40lbsx8)
20 minutes on a stationary cycle

2/4/11 - Early AM Bi's/Tri's
Started a cut yesterday. I'd like to get below 200 by the end of the month!

warmup with core: 3 tri-sets of bicycles, med ball twists, suspended leg lifts and medicine ball throw situps to failure (I think it was at least 75 reps)
4 supersets 21's with dbell kickbacks (2 sets with 15lbs, 2 sets with 20lbs)
3x20 dips
5 slow and controlled chins, one at a time (I can't crank them out like I used to... Different workout time = different strength apparently)

20 minutes stairstepper level 12
22:22 treadmill (2 miles)

2/6/11 - Early AM
Did legs and forearms. Didn't make it to the gym. I bought more grip trainers the other day (50-100-150lbs) to complete my set (200-250-300lbs as if I ever needed these ones.) 50 is really easy, 100 is hard to do 10 complete closes.

Lots of stretching and flexing. Like 30 minutes lots.

5 sets of 20 lunges, each leg.
3x20 reverse wrist curls (25lbs)
3x20 wrist curls (15lbs)
3x40 wrist rotations holding 10lbs dbell (20 each direction)
5 sets of 20 lunges, each leg.
Should have done calf raises, too...

2/7/11 - Early AM Chest

Warmup: 50 medicine ball throw situps, 5x10 suspended leg lifts, 3x50 medicine ball twists

5x10 weighted dips (25lbs. First time I did 'em weighted. It messed up my form.
5x8to12 incline dbell flies (20-35lbs)
3x10 cable crossovers
3 sets decline bench (135x12, 155x8, 185x6)

20 minutes stairstepper (level 11)
22 minutes treadmill (2 miles in ~19:45)

2/9/11 - Early AM

22 minutes stairstepper (level 12)
24 minutes treadmill (>2 miles)
sauna

2/11/11 - Early AM

20 minutes on stairstepper (level 15)
1 mile on treadmill
Thought I was gonna throw up so I stopped running on the treadmill.

2/14/11- Early AM
Cut is showing progress in the mirror!

5 sets dbell press (45'sx15 to 70'sx5)
5 sets dbell flies (20'sx15 to 45'sx5)
5 sets dips (10-20 reps)

22 minutes stair stepper (level 14)

2/15/11 - Early AM
Weight: 214 on a full stomach at the end of the day...

3 sets deadlift (10x135, 6x225, 6x225)
3x10 sets wide grip pullups (130lbs assistance)
3x15 hyperextensions (0, 25lbs, 35lbs)
3 sets one arm bent over dbell rows (40x15, 45x12, 50x10)
3 sets low rows (140x10, 160x10, 180x8)

22 minutes stairstepper (level 12)

2/17/11 - Early AM
Weight: 214

3 sets hang cleans (115x10 to 155x5)
3 sets t-bar rows
3 sets seated overhead bbell press (95x12 to 115x5)
3 sets seated front dbell raises (20x10 to 30x5)
3 sets seated lateral dbell raises (15x10 to 25x5)
3 sets bent over dbell laterals (15x15 to 25x6)
3 sets dbell shrugs (55x20 to 65x20)

22 minutes stairstepper (level 13)