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Old 09-02-2010, 08:03 PM   #21
Shannon Moon
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Sept2 2010

Not a very long workout today
Push ups 3 sets for a total of 95reps
30Push ups in one set thats a New Personal Best for me !
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Old 09-11-2010, 11:48 AM   #22
Shannon Moon
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Sept7 2010

Had a GREAT weekend ! Now it is time to get my head out of my fifth point of contact and get back to training .
Pull-ups and Chin-ups 3reps each all kinda half assed and not with good form either.
Flat Bench
135lbsx 5x10reps

DB Incline Press
40lbs 5x10reps

Push-ups
5sets total reps 42

DB Curls
20lbs 5x10reps

EZ Bar Curls
40lbs 3x10reps

Sit ups 3x10

All rest between sets and exercises was less the 2min each

Felt pretty good so I added a jog/walk to my workout for today
Distance: 2.47miles
Time:45:18
Pace:18'20"

9:45pm Did one more jog feeling really good about my cardio
Distance:1.03miles
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Old 09-11-2010, 11:49 AM   #23
Shannon Moon
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Sept8 2010

Assisted Chin ups
2x5reps

Horizontal Rows hands pronated
5x5reps

Bent Over Rows Hand supinate
45lb 20reps
65lb 20reps
85lb 20reps

Seated Shoulder Raises
10lb 10reps
15lb 20reps
20lb 15reps

Standing Side Laterals
10lb 3x10reps
15lb 2x10reps balanced on one foot so 1x10reps each foot

Squats with over head front raises
20lb 10reps

Squats with one arm over head press
35lb 10reps

One Arm Dumbbell Rows
35lb 10reps each side
45lb 10reps each side

Tonight I walked no jogging,just walked but I tried to increase my milage.
Distance:3.53 miles
Time: 1:02:01
Pace:20'45"
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Old 09-11-2010, 06:51 PM   #24
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Sept11 2010

Distance:3.01 miles
Time:1:02:27
Pace:22'44"
At this point I have not done any of the workout of the day. Does anyone have a good starting point for a workout of the day for someone that has never done one ?
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Old 09-13-2010, 01:27 PM   #25
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Sept13 2010

Flat Bench Press
155lb 3sets total reps 40

Incline DB Press
45lb 4sets total reps 40

Wall Push-ups with 60lb resistance band
8sets total reps 100

Hanging Leg raises
3sets total reps 30

Assisted Chin-ups
130lb assisted 10
120lb assisted 10

Assisted Dips
130lb assisted 2sets total reps 20

DB Curls
35lb 2sets total reps 20 each arm
45lb 2sets total reps 10 each arm
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Old 09-13-2010, 07:25 PM   #26
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Sept13 2010

Distance:2.02 miles
Time:33:57
Pace:16'46"

I walked one mile and jogged the second
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Old 09-26-2010, 08:01 AM   #27
Shannon Moon
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Sept14 2010

Stair Master
7min .48mile 22 flights of stairs

Rowing Machine
1000 Meters 5:58min

TreadMill
Distance:2.00miles
Time:30:01
Pace:14:58

Straight Leg Sit-ups
4sets total reps 40

BW Squats
5sets total reps 50

On sit-ups & Squats 30sec rest between sets
Rest between exercises was just long enough to walk from machine to machine
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Old 09-26-2010, 08:03 AM   #28
Shannon Moon
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Sept15/16 2010

Sept 15 2010
Distance:2.33 miles
Time:30:02
Pace:12'53"

Sept 16 2010
Flat bench
175lb 3sets total reps 30

Assisted Chin ups/Pulls ups super set
210lb 10each
190lb 10each
170lb 10each

Assisted Dips
210,190,170lb 20reps each weight no rest between weight change
150,130lbs 10reps each superset also no rest between weight change

Unassisted chin -ups 3reps

Elevated Push ups on smith machine bar regular and wide superset
Chest Mid High 10reps each
Lower Rib Cage 10reps each
Hips Area 10reps each
Knee area 10reps each

Step Ups
6x10reps

Flutter Kicks 1min Non Stop
Swimmer Kicks 1min Stopped twice
Hello Dolly's 1min Stopped three times

Sit-ups 4sets total reps 50
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Old 09-26-2010, 08:03 AM   #29
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Sept20 2010

Bad weather this morning so it did some treadmill work
Distance:3.01miles
Time:37:52
Pace:12'34"

7:30pm
Distance:1.86miles (3k)
Time:21:11
Pace:11'19"
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Old 09-26-2010, 08:04 AM   #30
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Sept22/23 2010

Sept22 2010 2runs
Total Distance:2.62 miles
Total Time:33:35

Sept23 2010
Distance:0.50
Time:7.12
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