thursday, june 30, 2005 (workout)

8:30pm workout
2 1/2 hours country line dancing (socially...not with the wranglers)
water

~michael

wednesday, june 29, 2005 (workout)

7:30pm workout
2 hours of line dance rehearsal with the wranglers
water

~michael

tuesday, june 28, 2005 (workout)

6:30pm workout
SET B - PULLING
1) bentover row - 3 sets of 10 at 60 lbs
2) seated row - 3 sets of 10 at 100 lbs
3) 1 arm row - 3 sets of 20 at 30 lbs (half on right, half on left)
4) lat pulldown - 3 sets of 10 at 80 lbs
*BONUS MOVEMENT while waiting for the next machine: tricep pushdown - 3 sets of 10 at 60 lbs
5) pullup - 5 with 140 lbs assistance, 10 with 150 lbs assiatance, 5 at 160 lbs assistance, and 10 with 170 lbs assistance, therefore lifting approx 70, 60, 50, then 40 lbs (was supposed to be 3 sets of 10, but i had to keep increasing the assistance weight)
6) upright row - 3 sets of 10 at 100 lbs
SET D - CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 120 lbs
8) chops - 3 sets of 20 at 40 lbs (half on right, half on left)
9) crunches - 4 sets of 50 on an incline (head lower than rear end - 2 sets regular, 1 set to the right, and 1 set to the left)
10) extensions- 3 sets of 10 at 80 lbs
1/2L water

~michael

monday, june 27, 2005 (workout)

8:00pm workout
90 minute line dance rehearsal with the wranglers
water

~michael

wednesday, june 22, 2005 (workout)

6:30am morning workout
a) 5 minute warmup on treadmill with burst
b) jump rope - 4 sets of 100 with weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 140 lbs plus bar weight
2) stepups - 3 sets of 20 holding 50 extra pounds (1/2 on right, 1/2 on left)
3) lunges - 3 sets of 20 holding 50 extra pounds (1/2 on right, 1/2 on left)
4) leg curls - 3 sets of 10 at 70 lbs
SET A: PUSHING
5) incline presses - 3 sets of 10 at 90 lbs plus bar weight
6) seated press - 3 sets of 10 at 60 lbs
7) overhead bench - 3 sets of 10 at 50 lbs
8) dips - 3 sets of 10 with 120 lbs assistance (lifting 90 lbs)

7:30pm evening workout
2 hours of line dance rehearsal with the wranglers
1L water

~michael

monday, june 20, 2005 (workout)

7:30pm workout
2 hours line dancing rehearsal with the wanglers

~michael

wednesday, june 15, 2005 (workout)

9:15pm evening walk
45 minute walk around my neighborhood

~michael

tuesday, june 14, 2005 (workout)

9:00pm workout
1 hr 15 min walk around warner bros studios

~michael

sunday, june 12, 2005 (workout)

*workout: today's workout was several hours of line dancing spread out throughout the day

~michael

monday, june 6, 2005 (workout)

7:30pm workout
2 hours of line dance rehearsal with the wranglers

~michael

thursday, june 2, 2005 (workout)

SET B) PULLING
1) bentover row - 3 sets of 10 at 35 lbs each side
2) seated row - 3 sets of 10 at 100 lbs
3) 1 arm row - 3 sets of 20 at 40 lbs (half on right, half on left)
4) lat pulldown - 3 sets of 10 at 80 lbs
5) pullup - 3 sets of 10 with 140 lbs assistance (lifting 70 lbs)
6) upright row - 3 sets of 10 at 90 lbs

SET D) CORE, ABS, & LOWER BACK
7) pullovers - 3 sets of 10 at 120 lbs
8) chops - skipped because at this point i still didnt know what a chop was
9) crunches - 4 sets of 50 with a 25 lb plate (1 right side, 1 left
side, 2 centered)
10) extensions - 3 sets of 10 on machine with 70 lbs

~michael