wednesday, july 27, 2005 (workout)

7:30am workout
warmup - 5 min on treadmill with burst
jump rope - 4 sets of 100 with a weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 140lbs plus bar weight
2) stepups - 3 sets of 20 holding 50lbs (1/2 on right, 1/2 on left)
3) lunges - 3 sets of 20 holding 50lbs (1/2 on right, 1/2 on left)
(*bonus movement - shrugs - 3 sets of 10 at 50lbs)
4) leg curls - 2 sets of 10 and 1 set of 12 at 70lbs
SET A: PUSHING
5) incline press - 3 sets of 10 at 90lbs plus bar weight
6) seated bench - 3 sets of 10 at 90lbs plus bar weight
7) overhead bench - 3 sets of 10 at 50lbs plus bar weight
8) dips - 3 sets of 10 with 140lbs assistance (lifting 70lbs)

8:00pm workout
90 min line dance rehearsal with the wranglers
1L water

~michael

wednesday, july 20, 2005 (workout)

8:00pm workout
2 hour line dance rehearsal with the wranglers
1L water

~michael

monday, july 18, 2005 (workout)

8:00pm workout
90 min line dance rehearsal with the wranglers
1.5L water

~michael

sunday, july 10, 2005 (workout)

ALL DAY: workout
walked all day around universal studios hollywood
accepted in "fear factor live" show where i had to hang from the ceiling from a bar (does that count as working out?!)
4L water throughout the day

~michael

saturday, july 9, 2005 (workout)

3:30pm workout
- 5 min warmup on treadmill with burst
SET B: PULLING
1) bentover row - 3 sets of 10 at 60lbs
2) seated row - 3 sets of 10 at 100lbs
3) one arm row - 3 sets of 20 at 35lbs (1/2 on right, 1/2 on left)
4) lat pulldown - 3 sets of 10 at 90lbs
5) pullup - 3 sets of 10 with 150lbs assistance (lifting 60lbs)
6) upright row - 3 sets of 10 at 80lbs

(NOTE: today's workout had to be cut short - i will be doing Set D: Core, Abs, & Lower Back with my next workout)

~michael

thursday, july 7, 2005 (workout)

6:15pm workout
- 5 min warmup on treadmill with burst
- jump rope - 4 sets of 125 with a weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 140lbs plus bar weight
2) stepups - 3 sets of 20 holding 70lbs (1/2 on right, 1/2 on left)
(BONUS MOVEMENT: oblique leans - 3 sets of 20 holding 35lbs in each hand, 1/2 on right, 1/2 on left)
3) lunges - 3 sets of 20 holding 70lbs (1/2 on right, 1/2 on left)
4) leg curls - 3 sets of 10 at 80lbs
SET A: PUSHING
5) incline press - 2 sets of 10 at 90lbs plus bar weight, 1 set of 10 at 100lbs plus bar weight
6) seated bench - 3 sets of 10 at 90lbs plus bar weight
7) overhead bench - 3 sets of 10 at 50lbs plus bar weight
8) dips - 3 sets of 10 with 140lbs assistance (lifting 75lbs)

~michael

wednesday, july 6, 2005 (workout)

7:30pm workout
1 1/4 hour line dance rehearsal with the wranglers
1L water

~michael

tuesday, july 5, 2005 (workout)

6:15pm workout
- 5 minute warmup on treadmill with burst
SET B: PULLING
1) bentover row - 3 sets of 10 with 30lbs in each hand (60lbs total)
2) seated row - 3 sets of 10 at 70lbs
3) 1 arm row - 3 sets of 20 at 30lbs (1/2 on right, 1/2 on left)
4) lat pulldown - 3 sets of 10 at 70lbs
5) pullup - 1 set of 10 with 150lbs assistance, 1 set of 10 with 160 assistance, and 1 set of 10 with 170lbs assistance (lifting 60, 50, and 40lbs respectively)
6) upright row - 3 sets of 10 at 70lbs
SET D: CORE, ABS, AND LOWER BACK
7) pullovers - 1 set of 10 at 100lbs, 1 set of 10 at 110lbs, and 1 set of 12 at 120lbs
8) chops - 1 set of 20 at 50lbs, 1 set of 20 at 60lbs, and 1 set of 10 at 70lbs (1/2 on right, 1/2 on left)
9) crunches - 4 sets of 50 with my head lower than my tailbone (center, right side, left side, center)
10) extensions - 3 sets of 10 at 80lbs

~michael

sunday, july 3, 2005 (workout)

4:00pm workout
- 5 min warmup with burst on treadmill
- jump rope: 4 sets of 100 with a weighted rope
SET C: HIPS & THIGHS
1) squats - 3 sets of 10 at 160 lbs plus bar weight
2) stepups - 3 sets of 20 holding 60 extra lbs (half on right, half on left)
3) lunges - 3 sets of 20 holding 60 extra lbs (half on right, half on left)
4) leg curls - 3 sets of 10 at 70 lbs
SET A: PUSHING
5) incline press - 1 sets of 10 at 80 lbs, 1 set of 10 at 90 lbs, and 1 set of 10 at 100 lbs
6) seated bench - 3 sets of 10 at 100 lbs
7) overhead bench - 3 sets of 10 at 70 lbs
8) dips - 3 sets of 10 with 120 lbs assistance
(dipping 90 lbs)
drank 1L water

7:00pm evening workout
1 1/4 hour walk around joe's neighborhood with large hills
water

~michael