11/17/11-chest, etc

push ups/tri dips
10/10-10/10-10/10

overhead db press
20lbs-15/10/8

bench press machine
50lbs-5
40lbs-10
30lbs-15

incline press
5 small 1lg-5
5 small-10
4 small-12
3 small-14
2 small-22
1 small 25

chest supported rows
80lbs-4
70lbs-6
60lbs-6
50lbs-10
40lbs-12
30lbs-15

lat upll downs
100lbs-2
80lbs-6
60lbs-12
40lbs-25

pull ups
4/2/1

plankes
60/40/20

Workout Time: 1 hour(s)

08/01/11

for the first time in 2 weeks I felt I'm starting to be back 100%...
#1
dumbbell romanian dead lifts
15lbs-10/10/10
box step ups (each leg)
10/10/10
wall squat with exercise ball
10/10/10
#2
dumbbell lateral raises to front raises
5lbs-10/10 (arrkkkk!!!)/10
exercise ball dumbbell flye
10 lb-10/10/10
tri kickbacks
15 lbs-10/10/10 (yey me!)
#3
leg extension
40-10/50-10/50-10
jump lunges
8 each leg//8 each leg/6 each leg (when I do these I can tell I've had my pelvis broken & my ankle injured because of the differences in the strength of each leg...not giving up! Gonna keep at it eventhough these numbers are LOW!)
dumbbell push press
10lb-10/10/10
#4
middlegrip pull ups(smithmachine/bench)
10/10/10
bent over dumbbell rows
10-10/10/10
rope cable hammer curls
30lbs-10/10/10
#5
side planks
60 secs X3
swiss ball pike pull ins
(sucking at this one!) 5/7/10
planks (I could go all day but kept it to 1 mins)
60 sec Xs 3

15 min HIIT
slowest walk-2.9
fastest run-4.9

Workout Time: 2 hour(s)