On June 28th, I said that I wanted to give Chad Waterbury’s Fast Track to Flex Appeal a shot. It’s a 4 week, 3 workouts, 12 workouts total program I read in a Men’s Health magazine. The details of the workout can be found here.
A few days later on July 1st I started. What should have been wrapped up on July 29th unfortunately finished up on August 10th. Here are the details of the workouts (exported from my Gym Buddy app on my iPod Touch and cleaned up)
Week 1
1st workout, 1:1
Jul 1, 2010 18:26:41 None Lat Pulldown (underhand-grip) 112.5 6 Maybe could fo more
Jul 1, 2010 18:28:15 None Lat Pulldown (underhand-grip) 112.5 7
Jul 1, 2010 18:29:54 None Lat Pulldown (underhand-grip) 112.5 5
Jul 1, 2010 18:31:12 None Lat Pulldown (underhand-grip) 112.5 4
Jul 1, 2010 18:32:20 None Lat Pulldown (underhand-grip) 112.5 3
Jul 1, 2010 18:36:12 None Bench Press (dumbbell) 80 7 Could have done more
Jul 1, 2010 18:37:12 None Bench Press (dumbbell) 80 7
Jul 1, 2010 18:38:35 None Bench Press (dumbbell) 80 5
Jul 1, 2010 18:39:59 None Bench Press (dumbbell) 80 5
Jul 1, 2010 18:47:34 None Front Squat 40 5
Jul 1, 2010 18:48:40 None Front Squat 40 5
Jul 1, 2010 18:51:11 None Front Squat 40 4
Jul 1, 2010 18:52:35 None Front Squat 40 4
Jul 1, 2010 18:53:55 None Front Squat 40 4
Jul 1, 2010 18:55:28 None Front Squat 40 3
Jul 1, 2010 19:02:39 None Skull Crushers 20 6 Could have done more
Jul 1, 2010 19:04:06 None Skull Crushers 20 5
Jul 1, 2010 19:05:28 None Skull Crushers 20 5
Jul 1, 2010 19:06:53 None Skull Crushers 20 4
Jul 1, 2010 19:08:21 None Skull Crushers 20 4
Jul 1, 2010 19:10:12 None Skull Crushers 20 4
2nd workout, 1:2
Jul 3, 2010 19:36:07 None Dumbbell One-arm Row 30 12 Right
Jul 3, 2010 19:36:12 None Dumbbell One-arm Row 30 10 Right
Jul 3, 2010 19:37:47 None Dumbbell One-arm Row 30 10 Right
Jul 3, 2010 19:39:21 None Dumbbell One-arm Row 30 7 Right
Jul 3, 2010 19:40:34 None Dumbbell One-arm Row 30 5 Right
Jul 3, 2010 19:42:34 None Dumbbell One-arm Row 30 13 Left
Jul 3, 2010 19:44:02 None Dumbbell One-arm Row 30 10 Right
Jul 3, 2010 19:45:35 None Dumbbell One-arm Row 30 9 Right
Jul 3, 2010 19:47:08 None Dumbbell One-arm Row 30 6 Right
Jul 3, 2010 19:48:29 None Dumbbell One-arm Row 30 6 Right
Jul 3, 2010 19:50:02 None Dumbbell One-arm Shoulder Press 25 10 Right too much weight
Jul 3, 2010 19:51:19 None Dumbbell One-arm Shoulder Press 25 7 Right
Jul 3, 2010 19:52:23 None Dumbbell One-arm Shoulder Press 25 4 Right
Jul 3, 2010 19:53:40 None Dumbbell One-arm Shoulder Press 25 7 Right
Jul 3, 2010 19:54:53 None Dumbbell One-arm Shoulder Press 25 5 Right
Jul 3, 2010 19:56:13 None Dumbbell One-arm Shoulder Press 25 5 Right
Jul 3, 2010 19:57:28 None Dumbbell One-arm Shoulder Press 25 4 Right
Jul 3, 2010 19:58:49 None Dumbbell One-arm Shoulder Press 25 9 Left
Jul 3, 2010 20:00:03 None Dumbbell One-arm Shoulder Press 25 7 Left
Jul 3, 2010 20:01:29 None Dumbbell One-arm Shoulder Press 25 5 Left
Jul 3, 2010 20:02:11 None Dumbbell One-arm Shoulder Press 25 5 Left
Jul 3, 2010 20:03:43 None Dumbbell One-arm Shoulder Press 25 5 Left
Jul 3, 2010 20:04:50 None Dumbbell One-arm Shoulder Press 25 4 Left
Jul 3, 2010 20:05:53 None Dumbbell One-arm Shoulder Press 25 4 Left
Jul 3, 2010 20:07:05 None Dumbbell One-arm Shoulder Press 25 3 Left
(Didn’t have time to finish so stopped here and finished next day)
Jul 4, 2010 15:25:59 None Barbell Reverse Lunge 0 12 Right
Jul 4, 2010 15:27:46 None Barbell Reverse Lunge 0 12 Right
Jul 4, 2010 15:29:51 None Barbell Reverse Lunge 0 9 Right
Jul 4, 2010 15:31:40 None Barbell Reverse Lunge 0 7 Right
Jul 4, 2010 15:33:35 None Barbell Reverse Lunge 0 10 Left
Jul 4, 2010 15:35:18 None Barbell Reverse Lunge 0 8 Left
Jul 4, 2010 15:37:09 None Barbell Reverse Lunge 0 7 Left
Jul 4, 2010 15:38:46 None Barbell Reverse Lunge 0 8 Left
Jul 4, 2010 15:41:08 None Barbell Reverse Lunge 0 7 Left
Jul 4, 2010 15:44:23 None Standing Calf Raise 30 12 Right – should be able to left
Jul 4, 2010 15:45:40 None Standing Calf Raise 30 11 Right
Jul 4, 2010 15:47:14 None Standing Calf Raise 30 12 Right
Jul 4, 2010 15:48:42 None Standing Calf Raise 30 10 Right
Jul 4, 2010 15:50:42 None Standing Calf Raise 30 12 Left
Jul 4, 2010 15:52:03 None Standing Calf Raise 30 11 Left
Jul 4, 2010 15:54:02 None Standing Calf Raise 30 11 Left
Jul 4, 2010 15:55:48 None Standing Calf Raise 30 8 Left
3rd workout, 1:3
Jul 7, 2010 13:17:45 None Cable Standing Face Pull 50 20 (could do more)
Jul 7, 2010 13:20:02 None Cable Standing Face Pull 50 18
Jul 7, 2010 13:21:53 None Cable Standing Face Pull 50 12
Jul 7, 2010 13:24:53 None Pushup 0 20
Jul 7, 2010 13:26:21 None Pushup 0 7
Jul 7, 2010 13:28:11 None Pushup 0 6
Jul 7, 2010 13:29:43 None Pushup 0 5
Jul 7, 2010 13:31:31 None Pushup 0 5
Jul 7, 2010 13:33:35 None Pushup 0 7
Jul 7, 2010 13:37:31 None Romanian Deadlift 30 12 (Too much weight)
Jul 7, 2010 13:39:26 None Romanian Deadlift 20 10
Jul 7, 2010 13:41:10 None Romanian Deadlift 20 8
Jul 7, 2010 13:42:38 None Romanian Deadlift 20 8
Jul 7, 2010 13:44:51 None Romanian Deadlift 20 6
Jul 7, 2010 13:46:26 None Romanian Deadlift 20 6
Jul 7, 2010 13:50:35 None Standing Hammer Curl 20 20 (Bit too much)
Jul 7, 2010 13:51:55 None Standing Hammer Curl 20 10
Jul 7, 2010 13:52:55 None Standing Hammer Curl 20 6
Jul 7, 2010 13:54:37 None Standing Hammer Curl 20 6
Week 2
Workout 1 (2:1)
Jul 9, 2010 16:53:49 None Lat Pulldown (underhand-grip) 125 5 Might be too much, try lower weight add on instead
Jul 9, 2010 16:54:25 None Lat Pulldown (underhand-grip) 125 5
Jul 9, 2010 16:55:36 None Lat Pulldown (underhand-grip) 125 3
Jul 9, 2010 16:56:35 None Lat Pulldown (underhand-grip) 125 3
Jul 9, 2010 16:57:32 None Lat Pulldown (underhand-grip) 118.75 3
Jul 9, 2010 16:58:41 None Lat Pulldown (underhand-grip) 118.75 4
Jul 9, 2010 16:59:36 None Lat Pulldown (underhand-grip) 118.75 2
Jul 9, 2010 17:02:40 None Bench Press (dumbbell) 90 6 Little too much 0
Jul 9, 2010 17:03:56 None Bench Press (dumbbell) 90 5
Jul 9, 2010 17:05:43 None Bench Press (dumbbell) 90 5
Jul 9, 2010 17:06:52 None Bench Press (dumbbell) 90 3
Jul 9, 2010 17:08:17 None Bench Press (dumbbell) 90 3
Jul 9, 2010 17:09:50 None Bench Press (dumbbell) 90 3
Jul 9, 2010 17:14:04 None Front Squat 40 5
Jul 9, 2010 17:15:25 None Front Squat 40 5
Jul 9, 2010 17:16:59 None Front Squat 40 4
Jul 9, 2010 17:18:42 None Front Squat 40 4
Jul 9, 2010 17:20:40 None Front Squat 40 3
Jul 9, 2010 17:22:37 None Front Squat 40 4
Jul 9, 2010 17:26:30 None Skull Crushers 25 5 Too much
Jul 9, 2010 17:27:58 None Skull Crushers 25 5
Jul 9, 2010 17:29:38 None Skull Crushers 20 5
Jul 9, 2010 17:31:23 None Skull Crushers 20 5
2nd Workout (2:2)
Jul 15, 2010 13:15:00 None Dumbbell One-arm Row 30 12 Left
Jul 15, 2010 13:16:08 None Dumbbell One-arm Row 30 11 Left
Jul 15, 2010 13:17:26 None Dumbbell One-arm Row 30 8 Left
Jul 15, 2010 13:18:49 None Dumbbell One-arm Row 30 7 Left
Jul 15, 2010 13:20:37 None Dumbbell One-arm Row 30 5 Left
Jul 15, 2010 13:22:02 None Dumbbell One-arm Row 30 12 Right
Jul 15, 2010 13:23:39 None Dumbbell One-arm Row 30 9 Right
Jul 15, 2010 13:25:12 None Dumbbell One-arm Row 30 8 Right
Jul 15, 2010 13:26:44 None Dumbbell One-arm Row 30 8 Right
Jul 15, 2010 13:28:06 None Dumbbell One-arm Row 30 6 Right
Jul 15, 2010 13:30:24 None Dumbbell One-arm Shoulder Press 20 14 Left – slightly too light but first time thought 25 too heavy
Jul 15, 2010 13:31:45 None Dumbbell One-arm Shoulder Press 20 7 Left
Jul 15, 2010 13:32:57 None Dumbbell One-arm Shoulder Press 20 6 Left
Jul 15, 2010 13:34:15 None Dumbbell One-arm Shoulder Press 20 6 Left
Jul 15, 2010 13:35:41 None Dumbbell One-arm Shoulder Press 20 7 Left
Jul 15, 2010 13:37:02 None Dumbbell One-arm Shoulder Press 20 14 Right
Jul 15, 2010 13:38:36 None Dumbbell One-arm Shoulder Press 20 10 Right
Jul 15, 2010 13:40:25 None Dumbbell One-arm Shoulder Press 20 8 Right
Jul 15, 2010 13:41:48 None Dumbbell One-arm Shoulder Press 20 8 Right
Jul 15, 2010 19:34:20 None Barbell Reverse Lunge 0 12 Left – coul start adding light weight
Jul 15, 2010 19:34:27 None Barbell Reverse Lunge 0 10 Left
Jul 15, 2010 19:34:34 None Barbell Reverse Lunge 0 10 Left
Jul 15, 2010 19:34:41 None Barbell Reverse Lunge 0 8 Left
Jul 15, 2010 19:34:50 None Barbell Reverse Lunge 0 12 Right
Jul 15, 2010 19:35:19 None Barbell Reverse Lunge 0 12 Right
Jul 15, 2010 19:35:43 None Barbell Reverse Lunge 0 8 Right
Jul 15, 2010 19:35:52 None Barbell Reverse Lunge 0 8 Right
Jul 15, 2010 19:59:49 None Standing Calf Raise 35 11 Left
Jul 15, 2010 19:59:59 None Standing Calf Raise 35 9 Left
Jul 15, 2010 20:00:32 None Standing Calf Raise 35 11 Left
Jul 15, 2010 20:00:39 None Standing Calf Raise 35 9 Left
Jul 15, 2010 20:00:49 None Standing Calf Raise 35 9 Right
Jul 15, 2010 20:02:50 None Standing Calf Raise 35 10 Right
Jul 15, 2010 20:03:00 None Standing Calf Raise 35 9 Right
Jul 15, 2010 21:27:05 None Standing Calf Raise 35 6 Right
3rd workout (2:3)
Jul 17, 2010 15:18:00 None Cable Standing Face Pull 27.5 21
Jul 17, 2010 15:20:20 None Cable Standing Face Pull 27.5 13
Jul 17, 2010 15:22:06 None Cable Standing Face Pull 27.5 11
Jul 17, 2010 15:23:29 None Cable Standing Face Pull 27.5 5
Jul 17, 2010 15:25:58 None Pushup 0 20
Jul 17, 2010 15:27:49 None Pushup 0 10
Jul 17, 2010 15:30:03 None Pushup 0 5
Jul 17, 2010 15:31:07 None Pushup 0 5
Jul 17, 2010 15:32:32 None Pushup 0 4
Jul 17, 2010 15:34:00 None Pushup 0 6
Jul 17, 2010 15:37:26 None Romanian Deadlift 40 8 (Way too much)
Jul 17, 2010 15:39:37 None Romanian Deadlift 25 10 (Too much)
Jul 17, 2010 15:41:28 None Romanian Deadlift 20 9 (Might be too much for first set)
Jul 17, 2010 15:43:10 None Romanian Deadlift 20 9
Jul 17, 2010 15:44:55 None Romanian Deadlift 20 8
Jul 17, 2010 15:46:08 None Romanian Deadlift 20 6
Jul 17, 2010 15:49:10 Standing Hammer Curl 40 9 (Accidentally doubled)
Jul 17, 2010 15:50:58 Standing Hammer Curl 24 16 (12 each hand
Jul 17, 2010 15:53:09 Standing Hammer Curl 24 12
Jul 17, 2010 15:55:00 Standing Hammer Curl 24 10
Jul 17, 2010 15:56:22 Standing Hammer Curl 24 6
“Week #3” (in quotes because I started this week pretty much on day entire week’s workout was supposed to end)
1st workout (3:1)
Jul 21, 2010 19:19:57 None Lat Pulldown (underhand-grip) 118.75 6 Could have done more weight it feels 0 0 0 0
Jul 21, 2010 19:21:15 None Lat Pulldown (underhand-grip) 118.75 6
Jul 21, 2010 19:22:27 None Lat Pulldown (underhand-grip) 118.75 5
Jul 21, 2010 19:23:40 None Lat Pulldown (underhand-grip) 118.75 4
Jul 21, 2010 19:24:57 None Lat Pulldown (underhand-grip) 118.75 4
Jul 21, 2010 19:28:12 None Bench Press (dumbbell) 80 7 Little too lite but last tine 90 was too heavy; could have done more
Jul 21, 2010 19:29:49 None Bench Press (dumbbell) 80 8 Again, could have done more
Jul 21, 2010 19:30:51 None Bench Press (dumbbell) 90 6 Started losing form a little
Jul 21, 2010 19:32:08 None Bench Press (dumbbell) 80 5
Jul 21, 2010 19:37:56 None Front Squat 20 5 Did free weight this time; maybe could have done more
Jul 21, 2010 19:40:08 None Front Squat 20 5
Jul 21, 2010 19:42:12 None Front Squat 20 5
Jul 21, 2010 19:44:13 None Front Squat 20 5
Jul 21, 2010 19:46:46 None Front Squat 20 5
Jul 21, 2010 19:50:23 None Skull Crushers 20 6
Jul 21, 2010 19:52:01 None Skull Crushers 20 6
Jul 21, 2010 19:53:47 None Skull Crushers 20 5
Jul 21, 2010 19:55:35 None Skull Crushers 20 5
2nd workout (3:2)
Jul 25, 2010 21:05:15 None Dumbbell One-arm Row 35 10 Right
Jul 25, 2010 21:06:52 None Dumbbell One-arm Row 35 10 Right
Jul 25, 2010 21:08:32 None Dumbbell One-arm Row 35 8 Right
Jul 25, 2010 21:09:42 None Dumbbell One-arm Row 35 6 Right
Jul 25, 2010 21:11:08 None Dumbbell One-arm Row 35 6 Right
Jul 25, 2010 21:13:06 None Dumbbell One-arm Row 35 11 Left
Jul 25, 2010 21:14:28 None Dumbbell One-arm Row 35 10 Left
Jul 25, 2010 21:15:48 None Dumbbell One-arm Row 35 7 Left
Jul 25, 2010 21:17:51 None Dumbbell One-arm Row 35 7 Left
Jul 25, 2010 21:19:25 None Dumbbell One-arm Row 35 5 Left
Jul 25, 2010 21:21:27 None Dumbbell One-arm Shoulder Press 25 11 Right
Jul 25, 2010 21:22:49 None Dumbbell One-arm Shoulder Press 25 7 Right
Jul 25, 2010 21:24:14 None Dumbbell One-arm Shoulder Press 25 8 Right
Jul 25, 2010 21:25:35 None Dumbbell One-arm Shoulder Press 25 7 Right
Jul 25, 2010 21:26:58 None Dumbbell One-arm Shoulder Press 25 5 Right
Jul 25, 2010 21:28:39 None Dumbbell One-arm Shoulder Press 25 5 Right
Jul 25, 2010 21:30:14 None Dumbbell One-arm Shoulder Press 25 10 Left
Jul 25, 2010 21:31:41 None Dumbbell One-arm Shoulder Press 25 9 Left
Jul 25, 2010 21:33:03 None Dumbbell One-arm Shoulder Press 25 7 Left
Jul 25, 2010 21:34:22 None Dumbbell One-arm Shoulder Press 25 5 Left
Jul 25, 2010 21:35:58 None Dumbbell One-arm Shoulder Press 25 5 Left
Jul 25, 2010 21:38:06 None Dumbbell One-arm Shoulder Press 25 6 Left
Jul 25, 2010 21:41:08 None Barbell Reverse Lunge 0 12 Left
Jul 25, 2010 21:43:15 None Barbell Reverse Lunge 0 10 Left
Jul 25, 2010 21:45:51 None Barbell Reverse Lunge 0 7 Left
Jul 25, 2010 21:47:46 None Barbell Reverse Lunge 0 5 Left
Jul 25, 2010 21:49:10 None Barbell Reverse Lunge 0 6 Left
Jul 25, 2010 21:53:16 None Barbell Reverse Lunge 0 11 Right
Jul 25, 2010 21:55:32 None Barbell Reverse Lunge 0 7 Right
Jul 25, 2010 21:58:43 None Barbell Reverse Lunge 0 8 Right
Jul 25, 2010 22:01:01 None Barbell Reverse Lunge 0 6 Right
Jul 25, 2010 22:03:15 None Barbell Reverse Lunge 0 6 Right
Jul 25, 2010 22:04:48 None Barbell Reverse Lunge 0 2 Right
Jul 25, 2010 22:07:06 None Standing Calf Raise 35 10 Right
Jul 25, 2010 22:08:48 None Standing Calf Raise 35 7 Right
Jul 25, 2010 22:10:11 None Standing Calf Raise 35 9 Right
Jul 25, 2010 22:12:23 None Standing Calf Raise 35 8 Right
Jul 25, 2010 22:14:08 None Standing Calf Raise 35 6 Right
Jul 25, 2010 22:16:27 None Standing Calf Raise 35 10 Left
Jul 25, 2010 22:18:23 None Standing Calf Raise 35 8 Left
Jul 25, 2010 22:21:24 None Standing Calf Raise 35 9 Left
Jul 25, 2010 22:23:08 None Standing Calf Raise 35 7 Left
3rd Workout (3:3)
Jul 27, 2010 13:34:36 None Cable Standing Face Pull 55 20 (Slightly too heavy but guessing 50 will be too easy)
Jul 27, 2010 13:36:35 None Cable Standing Face Pull 55 15
Jul 27, 2010 13:38:19 None Cable Standing Face Pull 55 8
Jul 27, 2010 13:39:58 None Cable Standing Face Pull 55 7
Jul 27, 2010 13:42:48 None Pushup 0 16 (Accidentally left gloves on, feel messed up my set)
Jul 27, 2010 13:44:21 None Pushup 0 9
Jul 27, 2010 13:45:54 None Pushup 0 7
Jul 27, 2010 13:47:20 None Pushup 0 6
Jul 27, 2010 13:48:59 None Pushup 0 6
Jul 27, 2010 13:50:53 None Pushup 0 6
Jul 27, 2010 13:55:37 None Romanian Deadlift 25 12 (Accidentally did too few, meant to do 35 and accidentally stopped too early)
Jul 27, 2010 13:57:09 None Romanian Deadlift 35 6 Feels too heavy
Jul 27, 2010 13:59:30 None Romanian Deadlift (Felt too much, in a hurry so can’t finish
Jul 27, 2010 14:01:10 None Romanian Deadlift
Jul 27, 2010 14:03:14 None Romanian Deadlift 25 8 Stopping here, in hurry (didn’t finish all 50 reps)
Jul 27, 2010 14:07:08 None Standing Hammer Curl 30 20
Jul 27, 2010 14:09:01 None Standing Hammer Curl 30 9
Jul 27, 2010 14:10:38 None Standing Hammer Curl 30 8
Jul 27, 2010 14:12:30 None Standing Hammer Curl 30 7
Jul 27, 2010 14:14:17 None Standing Hammer Curl 30 8
“Week 4” (in quotes because this workout was done at the end of the 5th week, not mid of 4th week)
1st workout (4:1)
(Was at hotel with no good lat machine so attempted to do the 25 reps via straight chin-ups but were too hard)
Aug 1, 2010 2:50:39 None Chin-ups 0 3
Aug 1, 2010 2:51:33 None Chin-ups 0 3
Aug 1, 2010 2:52:56 None Chin-ups 0 1
(..then just started to use whatever lat machine they had – there’s a period in the weight because it didn’t matter to record it)
Aug 1, 2010 2:55:36 None Lat Pulldown (underhand-grip) . 4
Aug 1, 2010 2:56:43 None Lat Pulldown (underhand-grip) . 4
Aug 1, 2010 2:57:58 None Lat Pulldown (underhand-grip) . 4
Aug 1, 2010 2:59:28 None Lat Pulldown (underhand-grip) . 4
(.. wanted to just finish up w/ something more so went back to burn out on chin-ups)
Aug 1, 2010 3:02:20 None Chin-ups 0 1
Aug 1, 2010 3:02:25 None Chin-ups 0 1
Aug 1, 2010 3:05:43 None Bench Press (dumbbell) 90 4 Feels too heavy unstable 0 0 0 0
Aug 1, 2010 3:07:24 None Bench Press (dumbbell) 80 6
Aug 1, 2010 3:09:29 None Bench Press (dumbbell) 80 5
Aug 1, 2010 3:12:09 None Bench Press (dumbbell) 80 6
Aug 1, 2010 3:14:12 None Bench Press (dumbbell) 80 4
(extra workout not part of the program – just wanted to do more since I had nothing I could work with)
Aug 1, 2010 3:23:44 None Roman Chair – Oblique (Census) 25 8 Right first – st Louis gym life fitness height 5
Aug 1, 2010 3:26:58 None Roman Chair – Oblique (Census) 25 6 Continued left
(Next day, back at work – wanted to start off with just something related to the first workout of this day that was done day before)
Aug 2, 2010 13:39:50 None Chin-ups (Census) 0 2
Aug 2, 2010 13:41:03 None Chin-ups (Census) 0 1
Aug 2, 2010 13:12:55 None Front Squat 20 5
Aug 2, 2010 13:14:56 None Front Squat 20 5
Aug 2, 2010 13:17:46 None Front Squat 20 5
Aug 2, 2010 13:20:00 None Front Squat 20 4
Aug 2, 2010 13:22:08 None Front Squat 20 4
Aug 2, 2010 13:24:05 None Front Squat 20 2
Aug 2, 2010 13:29:46 None Skull Crushers 20 8
Aug 2, 2010 13:32:10 None Skull Crushers 25 6
Aug 2, 2010 13:34:10 None Skull Crushers 25 6
Aug 2, 2010 13:36:07 None Skull Crushers 25 6
2nd workout (4:2)
Aug 4, 2010 13:20:59 None Dumbbell One-arm Row 40 11 Left
Aug 4, 2010 13:22:15 None Dumbbell One-arm Row 40 8 Left
Aug 4, 2010 13:23:21 None Dumbbell One-arm Row 40 7 Left
Aug 4, 2010 13:24:35 None Dumbbell One-arm Row 40 6 Left
Aug 4, 2010 13:26:01 None Dumbbell One-arm Row 40 6 Left
Aug 4, 2010 13:27:22 None Dumbbell One-arm Row 40 2 Left
Aug 4, 2010 13:28:26 None Dumbbell One-arm Row 40 10 Right
Aug 4, 2010 13:29:57 None Dumbbell One-arm Row 40 8 Right
Aug 4, 2010 13:31:15 None Dumbbell One-arm Row 40 6 Right
Aug 4, 2010 13:32:34 None Dumbbell One-arm Row 40 6 Right
Aug 4, 2010 13:34:22 None Dumbbell One-arm Row 40 5 Right
Aug 4, 2010 13:35:31 None Dumbbell One-arm Row 40 5 Right
Aug 4, 2010 13:37:19 None Dumbbell One-arm Shoulder Press 30 6 Left – too heavy
Aug 4, 2010 13:38:35 None Dumbbell One-arm Shoulder Press 25 10 Left
Aug 4, 2010 13:39:50 None Dumbbell One-arm Shoulder Press 25 6 Left
Aug 4, 2010 13:41:08 None Dumbbell One-arm Shoulder Press 25 4 Left
Aug 4, 2010 13:42:26 None Dumbbell One-arm Shoulder Press 25 4 Left
Aug 4, 2010 13:43:33 None Dumbbell One-arm Shoulder Press 25 5 Left
Aug 4, 2010 13:44:48 None Dumbbell One-arm Shoulder Press 25 3 Left
Aug 4, 2010 13:45:57 None Dumbbell One-arm Shoulder Press 25 5 Left
Aug 4, 2010 13:46:57 None Dumbbell One-arm Shoulder Press 25 12 Right
Aug 4, 2010 13:48:24 None Dumbbell One-arm Shoulder Press 25 9 Right
Aug 4, 2010 13:49:48 None Dumbbell One-arm Shoulder Press 25 7 Right
Aug 4, 2010 13:50:58 None Dumbbell One-arm Shoulder Press 25 5 Right
Aug 4, 2010 13:52:11 None Dumbbell One-arm Shoulder Press 25 6 Right
Aug 4, 2010 13:53:17 None Dumbbell One-arm Shoulder Press 25 5 Right 0 0
3rd workout (4:3) – (final day, final workout – combined w/ 2nd half of last workout that I didn’t get to do)
(starting off continuing the 2 workouts from the last session I wasn’t able to complete)
Aug 10, 2010 4:01:13 None Dumbbell High Backwards Lunge (Right) 40 10
Aug 10, 2010 4:01:28 None Dumbbell High Backwards Lunge 40 10
Aug 10, 2010 4:05:50 None Dumbbell High Backwards Lunge” 40 7
Aug 10, 2010 4:05:54 None Dumbbell High Backwards Lunge” 40 7
Aug 10, 2010 4:08:07 None Dumbbell High Backwards Lunge” 40 6
Aug 10, 2010 4:11:26 None Dumbbell High Backwards Lunge (Left) 40 8
Aug 10, 2010 4:13:39 None Dumbbell High Backwards Lunge” 40 7
Aug 10, 2010 4:15:46 None Dumbbell High Backwards Lunge” 40 6
Aug 10, 2010 4:17:45 None Dumbbell High Backwards Lunge” 40 5
Aug 10, 2010 4:19:46 None Dumbbell High Backwards Lunge” 40 5
Aug 10, 2010 4:21:15 None Dumbbell High Backwards Lunge” 40 5
Aug 10, 2010 4:22:54 None Dumbbell High Backwards Lunge” 40 5
Aug 10, 2010 4:24:35 None Standing Calf Raise 35 11 Left
Aug 10, 2010 4:26:19 None Standing Calf Raise 35 10 Left
Aug 10, 2010 4:27:37 None Standing Calf Raise 35 10 Left
Aug 10, 2010 4:28:48 None Standing Calf Raise 35 9 Left
Aug 10, 2010 4:30:17 None Standing Calf Raise 35 10 Right
Aug 10, 2010 4:32:09 None Standing Calf Raise 35 8 Right
Aug 10, 2010 4:33:32 None Standing Calf Raise 35 9 Right
Aug 10, 2010 4:35:15 None Standing Calf Raise 35 10 Right
Aug 10, 2010 4:36:50 None Standing Calf Raise 35 4 Right
(Skipped Cable Standing Face Pull – no Machine to do this)
Aug 10, 2010 4:39:06 None Pushup 0 17
Aug 10, 2010 4:41:12 None Pushup 0 8
Aug 10, 2010 4:43:01 None Pushup 0 6
Aug 10, 2010 4:44:29 None Pushup 0 5
Aug 10, 2010 4:46:39 None Pushup 0 7
Aug 10, 2010 4:48:06 None Pushup 0 7
(No barbell in the hotel gym where I was doing this so just did w/ dumbbells)
Aug 10, 2010 4:50:55 None Romanian Deadlift (dumbbell) 70 7
Aug 10, 2010 4:52:25 None Romanian Deadlift (dumbbell) 60 8 Still feels too heavy
Aug 10, 2010 4:54:50 None Romanian Deadlift (dumbbell) 50 10
Aug 10, 2010 4:57:09 None Romanian Deadlift (dumbbell) 50 9
Aug 10, 2010 4:59:02 None Romanian Deadlift (dumbbell) 50 8
Aug 10, 2010 5:01:09 None Romanian Deadlift (dumbbell) 50 8
Aug 10, 2010 5:05:52 None Standing Hammer Curl 30 15
Aug 10, 2010 5:07:25 None Standing Hammer Curl 30 9
Aug 10, 2010 5:09:02 None Standing Hammer Curl 30 7
Aug 10, 2010 5:10:37 None Standing Hammer Curl 30 7
Aug 10, 2010 5:12:27 None Standing Hammer Curl 30 7
Aug 10, 2010 5:17:38 None Standing Hammer Curl 30 5
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