Fast Track to Flex Appeal summary (Chad Waterbury’s, from Men’s Health)

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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