Workout Log: Saturday July 28, 2012

Barbell Squat

• 45 lb: 20

Body Weight Squat

• 10

Body Weight Lunge

• 30

Chin Up

• 1

Workout Log: Wednesday June 27, 2012

Stretching

• 2 minute

Body Weight Squat

• 15,15,15

Body Weight Lunge

• 10,10,10

Reverse Hyperextension

• 15,15,15

High Bar Squat

• 45 lbs: 20
• 75 lbs: 10
• 100 lbs: 10
• 125 lbs: 5,5,5

Standing Barbell Shoulder Press

• 45 lbs: 6
• 48 lbs: 5
• 50.5 lbs: 5,5,5

Pendlay Row

• 45 lbs: 12
• 57.5 lbs: 8
• 62.5 lbs: 5,5,5
• 70 lbs: 5

Chin Up

• 1

Jumping Jack

• 50

Push Up

• 10

Stretching After

• 2 minute

Workout Log: Monday April 2, 2012

Squat

Warm Up

• 45 lbs:  10
• 67.5 lbs: 10
• 82.5 lbs: 3
• 122.5 lbs: 3
• 127.5 lbs:  2

Main

• 107.5 lbs:  5, 5, 5

Bench Press

Warm up

• 45 lbs: 10
• 57.5 lbs: 5
• 67.5 lbs: 3

Main

• 73.5 lbs: 3, 3, 3, 3, 3, 3

Deadlift

Warm up

• 67.5 lbs: 5
• 77.5 lbs: 5
• 97.5 lbs: 3
• 137.5 lbs: 1, 2

Main

• 112.5 lbs: 5

Chin up

• 1
• 1 || assisted

Standing Over Head Press

• 45 lbs: 6

Push Up

• 10,10

Jump Rope

• 2 minutes

Tai Chi

• 6 minutes

Workout Log: Saturday April 1, 2012

Chin Up

• 1, 1, 1

Walking

• 1.50 hours

Boxing

• 2 minutes

Tai Chi

• 6 minutes x 2 set

Routine 1

• Step Touch: 12
• Knee Front: 12
• Tap Back: 12

Routine 2

• Z-Step: 6
• Open Close: 12
• Squat Punch 12

Routine 3

• Dumbbell Squat: 8
• Scaption: 8
• Braced Squat: 8

Routine 4

• Step Touch: 12
• Knee Front: 12
• Tap Back: 12

Routine 5

• Z-Step: 6
• Open Close: 12
• Squat Punch 12

Routine 6

• Dumbbell Squat: 8
• Scaption: 8
• Braced Squat: 8

Push Up

• 10

Workout Log: Wednesday March 28, 2012

Warm Up

• 3 mins

Chin Up

• 2 * lips to the bar

Pull Up

• 1 * lips to the bar

Body Weight Squat

• 15

Deadlift

Warm up

• 67.5 lbs: 10
• 77.5 lbs: 10
• 87.5 lbs: 5
• 112.5 lbs: 3

• 135 lbs: 1, 1

Main

• 107.5 lbs: 6

Standing Over Head Press

(Standing Barbell Shoulder Press)

• 46 lbs: 5, 5, 5

Barbell Pulls Up

15, 15, 15

Workout Log: Monday March 26, 2012

Cardio Boxing

• Punch Kick Combo: 8, 8
• Arms Block Combo: 8, 8

Abs

Routine 1

• Supported Leg Stretch: 8
• Bacic Crunch: 8
• Roll Up and Down(jackknife sit ups): 4

Routine 2

• Basic Crunch: 8
• V Knees to Chest: 8
• Double Leg Stretch: 8

Routine 3

• Fast Mountain Climb: 8
• Up and Down Plank: 8
• Fast Mountain Climb: 8

Plank

• set 1: 46 second
• set 2: 60 second

Squat

Warm Up

• 45 lbs: 10
• 67.5 lbs: 5
• 82.5 lbs: 3
• 105 lbs: 3

Main

• 102.5 lbs: 5, 5, 5

Bench Press

Warm up

• 45 lbs: 10
• 57.5 lbs: 5
• 67.5 lbs: 3

Main

• 73.5 lbs: 5, 3, 3, 3, 3

Chin Up

• 1, 1 *I almost get chin up I can lift my lip to the bar.

Pendlay Row

• 45 lbs: 5
• 52.5 lbs: 5, 5, 5