Week Of Nov. 13 - Nov. 17

Week Of Nov. 13 - Nov. 17

Monday, November 13, 2006
Excercise	Set	Weight	Reps
Situp	1	Ø	15
	2	Ø	15
Squat	Warm-Up	Ø	15
	1	60kg	14
	2	60kg	14
Stiff Legged Dead Lift	1	50kg	13
Barbell Curl	1	25kg	13
	2	25kg	12
Tuesday, November 14, 2006
Time	Speed	Distance	Calories
23min (inc. Warm-Up)	3.0/6.0mph	1.60m	170.4C
Wednesday, November 15, 2006
Excercise	Set	Weight	Reps
Bench Press	Warm-Up	20kg	12
	1	50kg	12
	2	50kg	9
Dumbbell Row	1	40lb	13
	2	40lb	12
Calf Raise	1	240lb	15
	2	240lb	15
Close-Grip Bench Press	1	40kg	12
	2	40kg	12
Thursday, November 16, 2006
Time	Speed	Distance	Calories
29min (inc. Warm-Up)	3.0/6.0mph	2.25m	251.7C
Friday, November 17, 2006
Excercise	Set	Weight	Reps
Sidebend	1	30lb	15
Sumo Deadlift	Warm-Up	Ø	15
	1	60kg	10
	2	60kg	5
	3	60kg	6
Standing Barbell Military Press	1	25kg	14
	2	25kg	13
Static Barbell Hold	1	60kg	75 seconds

Another Weekly Update

Week Of Nov. 6 - Nov. 10

Monday, November 06, 2006
Excercise	Set	Weight	Reps
Situp	1	Ø	15
	2	Ø	15
Squat	Warm-Up	Ø	15
	1	50kg	15
	2	50kg	15
Stiff Legged Dead Lift	1	40kg	15
Barbell Curl	1	25kg	12
	2	25kg	12
Tuesday, November 07, 2006
Time	Speed	Distance	Calories
23min (inc. Warm-Up)	3.0/6.0mph	1.60m	170.4C
Wednesday, November 8, 2006
Excercise	Set	Weight	Reps
Bench Press	Warm-Up	20kg	15
	1	50kg	12
	2	50kg	10
Dumbbell Row	1	40lb	12
	2	40lb	12
Calf Raise	1	215lb	15
	2	215lb	15
Close-Grip Bench Press	1	35kg	12
	2	35kg	15
Thursday, November 9, 2006
Time	Speed	Distance	Calories
26min (inc. Warm-Up)	3.0/6.0mph	1.60m	170.5C
Friday, November 10, 2006
Excercise	Set	Weight	Reps
Sidebend	1	25lb	13
Sumo Deadlift	Warm-Up	Ø	15
	1	60kg	12
	2	60kg	12
Standing Barbell Military Press	1	25kg	13
	2	25kg	13
Static Barbell Hold	1	60kg	70 seconds

Weekly Summary Nov. 3

I decided to only put up weekly summaries since things won't be changing a whole lot and therefore wouldn't be very interesting on a day to day basis, not that it is very interesting anyway.

Week Of Oct. 30 - Nov. 3

Monday, October 30, 2006
Excercise	Set	Weight	Reps
Situp	1	Ø	15
	2	Ø	13
Squat	Warm-Up	Ø	15
	1	40kg	15
	2	40kg	15
Stiff Legged Dead Lift	1	30kg	15
Barbell Curl	1	20kg	15
	2	20kg	15
Tuesday, October 31, 2006
Time	Speed	Distance	Calories
26min (inc. Warm-Up)	2.9/5.8mph	1.68m	174.4C
Wednesday, November 1, 2006
Excercise	Set	Weight	Reps
Bench Press	Warm-Up	20kg	15
	1	40kg	15
	2	40kg	15
Dumbbell Row	1	35lb	15
	2	35lb	15
Calf Raise	1	215lb	15
Close-Grip Bench Press	1	30kg	15
	2	30kg	15
Thursday, November 2, 2006
Time	Speed	Distance	Calories
26min (inc. Warm-Up)	3.0/6.0mph	1.72m	180.3C
Friday, November 3, 2006
Excercise	Set	Weight	Reps
Sidebend	1	20lb	15
Sumo Deadlift	Warm-Up	Ø	15
	1	60kg	15
	2	60kg	8
Standing Barbell Military Press	1	25kg	15
	2	25kg	10
Static Barbell Hold	1	60kg	65 seconds

Dead Lift Day

Friday October 27, 2006

Excercise	Set	Weight	Reps
Sidebend	1	20lb	15
Sumo Deadlift	Warm-Up	Ø	15
	1	60kg	15
Standing Barbell Military Press	1	25kg	15
Static Barbell Hold	1	60kg	60 seconds

Warm-Up consisted of a 5 min walk at 2.8mph at an incline of one (1) on the treadmill and stretching. Work out was followed by an addition 5 min walk.

Cardio Day

Moved to week two of the program.

Thursday October 26, 2006

Time	Speed Walk/Jog	Distance	Calories
21min	2.8/5.6mph	1.63m	167.3C

Did an initial 5 minutes walking warm up before starting. Following with stretching.

Bench Day

Wednesday October 26, 2006

Excercise	Set	Weight	Reps
Bench Press	Warm-Up	20kg	15
	1	40kg	15
Dumbbell Row	1	35lb	15
Calf Raise	1	215lb	15
Close-Grip Bench Press	1	30kg	15

Warm-Up consisted of a 5 min walk at 2.8mph at an incline of one (1) on the treadmill and stretching. Work out was followed by an addition 5 min walk.

Cardio Day

Tuesday October 24, 2006

Time	Speed Walk/Jog	Distance	Calories
20min	2.8/5.6mph	1.54m	157.1C

Did an initial 5 minutes walking warm up before starting. Following with stretching.