3/5/11 - AM Legs

Squats: 110x12, 180x8, 200x6, 270x1, 275x1, 280x1, 285x1, 290x1
6 sets Seated Calf Raises (90x10, 90x8, 135x6, 135x6, 90x6)

Stair stepper: 20 minutes (level 14)

3/7/11 - AM Chest at Home
Quick workout. Like 20 minutes of stretching out and shit. I needed that.

5 supersets pushups (total of 90) with bench press 15x90ish (not sure what my bbell weights, probably 20lbs)
7 sets lying dbell flies (5 sets of 15 w/15lbs, 2 sets 15 with 25lbs)

3/8/11 - AM Legs

Deadlifts
135x15
225x6
295x1
305x1
315x1
325x1
335x1
335xFAIL (got it half way up, felt too much strain so I put it back down. Tore up my hands pretty nicely!)
5x5 wide grip lat pullups

20 minutes stair stepper (level 15)

3/10/11 - AM Shoulders at Home

Supersets:
5x15 ohp (80lbs) with 5x20 dbell shrugs (40's)
5x10 front dbell raises (25lbs) with 5x15 bent over dbell laterals (15lbs)
5x10 lateral dbells (15lbs) with 5x8 arnold press (40's)

3/11/11 - AM Arms

5 sets dips (10-20 reps)
5x10 dbell kickbacks (25-40lbs)
5x10 rope pulldowns (75-100lbs)
5x10 lying dbell curls (20-35lbs)
5x5 conc curls (30lbs)

Treadmill for 21 minutes. 2 miles in 19:01

3/14/11 - AM Chest
Missed leg day...

5 sets incline dbell flies (25x15, 30x12, 35x10, 40x8, 35x8)
5 sets incline dbell press (35x12, 40x10, 45x8, 50x6, 55x5)
5 sets flat dbell flies (25x12, 30x10, 35x8, 30x6, 30x6)
5 sets flat dbell press (50x12, 55x10, 60x6, 60x6, 60x5)

Treadmill: 2 miles in 18:20, 3 miles in 28 minutes for a total of 30 minutes!

3/15/11 - AM Back
Went real light, super sore from chest day for some reason. 3 miles maybe?
5 sets bent over bbell rows, 5 sets dbell rows, 5 sets low rows

3/16/11 - AM Shoulders at Home
3 supersets front, lateral, bent over dbells with shrugs

3/21/11 - AM Legs
Really, I missed bicep and leg day? Nice break, I was really really sore! I'll start this week with legs and get the rest in somehow this week.

5 sets REAL SQUATS (115x15, 135x12, 155x10, 185x8, 205x6)
5 sets seated calf raises

3 miles on treadmill (31:13, I was gonna quit after one mile but I figured I better do 3 from now on even if it takes forfuckinever. Last week I did it in 28:00.)

3/22/11 - Chest day at Home

3 sets dbell kickbacks (25-40lbsx15-10)
3 sets bench (like 150lbsx12-15 each set)
3 sets dbell bench (40's are highest i have at home)
3 sets dbell flies (25'sx12)
3 sets close hand position pushups x10

3/23/11 - Back Day

Deadlifts:
225x10
295x1
305x1
315x1
325x1
335x1
22 minutes on the stairstepper level 10

3/24/11 - Shoulders

5x6 hang cleans (135lbs)
3 sets OHP (95x8, 115x6, 135x5)
3x6 bbell shrugs (225, 225, 245)
3x8 t-bar rows (90, 115, 125)
3 sets front dbell raises (20x12, 25x10, 30x8)
3 sets lateral dbells (20x12, 20x10, 25x8)
3 sets bent over dbell laterals (20x10)
3x8 upright rows (light and really slow and controlled)

3 miles in 29:59 (well timed but slow as fuck. I want to give up so bad on these 3 mile days. I wanna try sprinting in the field when spring finally sets in. Treadmills suck!)

3/27/11 - Morning Arms at Home

Went high volume low weight. My biceps are my least impressive muscle, needs more work!
4 sets 21's (3@15lbs, 1@25lbs)
4 sets lying dbell curls (3@15lbs, 1@25lbs)
4 sets hammer curls (3@25lbs, 1@40lbs)
4 sets e-z bar curls (60lbs)
4 sets concentration curls (25lbsx8)