Eagle's Workout

[Eagle]

So assuming I remember to actually update this, I think it'll be good.

Currently my workout is three days a week (MWF). If I have time for an extra day I do abdominals, but that rarely happens.

Each days starts with a mile run and the a routine of Pull-Ups, Push-Ups, Sit-Ups, and Squats. I don't have an exact amount of each because it increase the sets and/or reps of each until I am doing 25 Pull-Ups, 125 Push-Ups, 250 Sit-Ups, 250 Squats straight every day.
After the routine, I do a little bit of a core workout.

Of the following exercises I'm going for strength and endurance so it's 3 sets of 8-12 reps for each exercise.

A Days
Chest
Dumbell Flat Bench
Incline Bench
Decline Cable

Triceps
Dumbell Skull Crushers
Tricep Pushdowns
One Arm Over Extension

B Days
Legs
Front Squat
Plate Loaded Leg Press
Leg Extension
Leg Curl
Hip Adductor
Hip Abductor

C Days
Back
Wide Grip Lat Pull
Seated Row
Reversed-Close Grip Lat Pull

Biceps
Hammer Curls
Reverser Barbell Curl
21's

Shoulders
Lateral Raises
Upright Rows
Military Press

D Days
Abdominals
Cable Torso Rotation
High Pulley Crunches
Abdominal Crunch
Roman Chair
Planks

 

[Eagle]

The format for my logs is the exercise, then weight/sets/reps.
For exercises with where each arm has a separate weight the recorded weight is that in one arm.

Exercise Logs

05-03-12
Run
Time - 6.30
Distance - 1 mile
Speed - 9.5 mph

Chest
Dumbell Flat Bench - 30lbs/3/12
Incline Bench - 45lbs/3/12
Decline Cable - 30lbs/3/12

Triceps
Dumbell Skull Crushers - 25lbs/3/12
Tricep Pushdowns - 35lbs/3/12
One Arm Over Extension - 10lbs/3/12

07-03-12
Run
Time - 6.00
Distance - 1 mile
Speed - 10 mph

Legs
Front Squat - 55lbs/3/12
Plate Loaded Leg Press - 400lbs/3/12
Leg Extension - 105lbs/3/12
Leg Curl - 105lbs/3/12
Hip Adductor - 105/lbs/3/12
Hip Abductor - 105/3/12

09-03-12
Run
Time - 5.45
Distance - 1 mile
Speed - 10.5 mph

Back
Wide Grip Lat Pull - 70lbs/3/11
Seated Row - 60lbs/3/12
Reversed-Close Grip Lat Pull - 70lbs/3/12

Biceps
Hammer Curls - 25lbs/3/12
Reversed Barbell Curl - 55lbs/3/12
21's - 20lbs/3/NA

Shoulders
Lateral Raises - 15lbs/3/12
Upright Rows - 45lbs/3/12
Military Press - 65lbs/3/12

12-03-12
Run
Time - 5.45
Distance - 1 mile
Speed - 10.5 mph

Chest
Dumbell Flat Bench - 35lbs/3/8
Incline Bench - 55lbs/4/5-7
Decline Cable - 35lbs/3/12

Triceps
Dumbell Skull Crushers - 25lbs/3/12
Tricep Pushdowns - 40lbs/3/12
One Arm Over Extension - 15lbs/3/8

14-03-12
Run
Time - 5.45
Distance - 1 mile
Speed - 10.5 mph

Legs
Front Squat - 65lbs/3/12
Plate Loaded Leg Press - 500lbs/3/12
Leg Extension - 110lbs/3/10
Leg Curl - 110lbs/3/12
Hip Adductor - 115lbs/3/12
Hip Abductor - 110lbs/3/12

 

[Beorn]

It's been nice here for running outside, hasn't it?
Supposed to be sunny all next week.

Keep up the good work.

 

[Eagle]

It's been nice here for running outside, hasn't it?
Supposed to be sunny all next week.

Keep up the good work.

Thanks, yeah, it has been nice. Unfortunately I haven't done much. I don't have the equipment anywhere near a place that I can run outside, so I generally end up on a treadmill...
But it could be worse, as much as I hate treadmills, they are great for rapid increases in speed with minimal effort.

 

[Eagle]

Exercise Logs

16-03-12

In addition to what's listed below (and my normal pull-ups, push-ups, sit-ups, and squats) I did 20 minutes of abs.

Run
Time - 5.30
Distance - 1 mile
Speed - 11.0mph

Back
Wide Grip Lat Pull - 70lbs/3/12
Seated Row - 65lbs/3/12
Reversed-Close Grip Lat Pull - 75lbs/3/12

Biceps
Hammer Curls - 30lbs/3/12
Reversed Barbell Curl - 60lbs/3/12
21's - 30lbs/4/NA

Shoulders
Lateral Raises - 20lbs/3/12
Upright Rows - 50lbs/3/12
Military Press - 70lbs/3/12

 

[Eagle]

Exercise Logs

19-03-12
Run
Time - 5.30
Distance - 1 mile
Speed - 11 mph

Chest
Dumbell Flat Bench - 35lbs/3/10
Incline Bench - 65lbs/3/12 (This was on a smith machine, hence the difference from last week)
Decline Cable - 40lbs/3/8

Triceps
Dumbell Skull Crushers - 25lbs/3/15
Tricep Pushdowns - 45lbs/3/12
One Arm Over Extension - 15lbs/3/10

 

[Eagle]

Exercise Logs

21-03-12
Run
Time - 5.30
Distance - 1 mile
Speed - 11.0 mph

Legs
Front Squat - 75lbs/3/12
Plate Loaded Leg Press - 550lbs/3/12
Leg Extension - 110lbs/3/12
Leg Curl - 115lbs/3/12
Hip Adductor - 165lbs*/3/12
Hip Abductor - 115lbs/3/12

*Machine Max Weight

 

[Eagle]

Exercise Logs

23-03-12

Run
Time - 9.00
Distance - 1.5 miles
Speed - 10.0mph

Back
Wide Grip Lat Pull - 75lbs/3/12
Seated Row - 70lbs/3/12
Reversed-Close Grip Lat Pull - 80lbs/3/12

Biceps
Hammer Curls - 35lbs/3/12
Reversed Barbell Curl - 55lbs-65lbs/3/12
21's - 30lbs-35lbs/4/NA

Shoulders
Lateral Raises - 20lbs/3/12
Upright Rows - 55lbs/3/12
Military Press - 75lbs/4/8-12

 

[Eagle]

Exercise Logs

26-03-12
Run
Time - 8.30
Distance - 1.5 miles
Speed - 10.5 mph

Chest
Dumbell Flat Bench - 35lbs/3/12
Incline Bench - 85lbs/3/12
Decline Cable - 40lbs/3/12

Triceps
Dumbell Skull Crushers - 30lbs/3/12
Tricep Pushdowns - 50lbs/3/12
One Arm Over Extension - 15lbs/3/12

 

[Eagle]

Exercise Logs

21-03-12
Run
Time - 8.30
Distance - 1.5 mile
Speed - 10.5 mph

Legs
Front Squat - 85lbs/3/12
Plate Loaded Leg Press - 550lbs/3/12
Leg Extension - 115lbs/3/12
Leg Curl - 120lbs/3/12
Hip Adductor - 165lbs*/3/12
Hip Abductor - 120lbs/3/12

*Machine Max Weight