I’m not sure why I find it so difficult to keep this up to date on a timely bases.

July 20 – Run 7k
July 21 – 15 minutes of interval training on the treadmill.  Started to feel a tightness in my right quad so I stopped.
July 22 – pushups 42, 30, 25

July 24 – 20 minutes of Hammer strength preacher curls with 2 45 lb plates for sets of 7.  20 minutes of dumbbell curls with the 45 lb dumbbells for sets of 7

July 26 – 100 pushups in 5 minutes.  This was mainly to assuage the guilt of not working out very hard last week.

July 27th – Work up at 4 am and did 100 pushups at about 4:30.  Went to the gym for 6:45 am. Workout consisted of: 

Hammer Strength dips: 4X45lb plates for sets of 8-9 reps
Overhead extensions for 10 minutes
100 pushups – these really sucked as my triceps were already pretty cooked.
I’m going for a 7k run at lunch.  I’ve really got to start running further in order to get ready for the half marathon in September.  Just not today

July 15

20 minutes of Hammer Strength dips with 4 45 pound plates for sets of 8.

20 minutes of overhead tricep extensions

5 sets of pushups

July 16

Today will be 30 minutes of biceps and then a 1 hour spin class.  I will post later about the specifics.

Overall I have been eating much cleaner this week and am down a few pounds.  I’m currently sitting at 180 pounds.  I’m not sure what my ideal weight is with the amount of muscle that I currently have but I’m thinking closer to 170 would be better.  I haven’t actually been below 175 in years so we’ll see how things go.  I don’t want to work towards a specific number.  I want to be as fit, strong and healthy as possible and not look like a slob.

Well I’m slacking off again.

July 11 – 584 pushups in 45minutes.  I use the perfect pushup handles.  This was an improvement of 30 over the last time.  I did 50 sets total.  And for all the haters out there these are full pushups

July 12 – saw a picture of myself at the beach and realized I am a fat slob.  While it was disappointing it was necessary.

July 13 – Ran 7k.  I didn’t time myself but the pace feels really good.

July 14 – 1 hour spin class at the gym.  Weights tomorrow.

I went for a 7km walk with my Dad yesterday which was nice.

Today I was at the gym for about 7:30.  I began to do some triceps but they are still killing me from all those pushups the other day.  Interestingly my lats are very sore too. 

I did 25 minutes of Hammer Preacher curls.  95-70-45 drop sets. 

Then about 5 minutes of dumbbell curls with the 45s. 

6 sets of pushups.

I just got back now from a 6k run.  It’s way too hot to be running.

Well, I have been sucking at keep this up to date but I will do my best.  This is a few days late.  I was travelling out of town for the past few days but a local gym in Belle River, Ontario just happened to be open on Canada so I grabbed a workout.  As always it was very simple.

Dumbbell Curls – double drop set.  Grab the 60 pound dumbbells and do a set of 6.  Immediately grab the 30 pound dumbbells and do a set of 6.  Repeat as many times as possible for 20 minutes

Hammer Curls – I used a barbell with vertical grips.  I actually can’t remember the weight I used but did sets of 10 for 20 minutes

Tricep Pressdown – I started supersetting sets of 12 for about the last 5 minutes of my hammer curls.  This was just light as they were quite sore from the other day.

5 sets of pushups.