Another weekly workout

Cardio
Date	Exercise	Set	Duration	Speed/Resistance/Distance/Jumps/Sets	Elevation/Avg HR/Incline/Steps	Calories/Laps/Matches	Notes
Exercise
Date	Exercise	Set	Weight	Reps	Notes
15-Aug-11	overhead bar press	1	35 lb	15	warmup
15-Aug-11	overhead bar press	2	55 lb	12
15-Aug-11	overhead bar press	3	55 lb	12
15-Aug-11	overhead bar press	4	55 lb	12
15-Aug-11	decline dumbbell fly	1	50 lb	15
15-Aug-11	decline dumbbell fly	2	50 lb	15
15-Aug-11	decline dumbbell fly	3	50 lb	15
15-Aug-11	standing triceps extension	1	20 lb	12
15-Aug-11	standing triceps extension	2	20 lb	12
15-Aug-11	standing triceps extension	3	20 lb	12
15-Aug-11	incline dumbbell fly	1	20 lb	12	warmup
15-Aug-11	incline dumbbell fly	2	35 lb	12
15-Aug-11	incline dumbbell fly	3	35 lb	12
15-Aug-11	incline dumbbell fly	4	35 lb	12
15-Aug-11	overhead db extensions	1	50 lb	12
15-Aug-11	overhead db extensions	2	50 lb	12
15-Aug-11	overhead db extensions	3	50 lb	12
15-Aug-11	bar crunch	1	20 lb	25
15-Aug-11	bar crunch	2	20 lb	25
15-Aug-11	bar crunch	3	20 lb	25
15-Aug-11	lying-face-down-plate-neck-resistance	1	25 lb	12
15-Aug-11	lying-face-down-plate-neck-resistance	2	25 lb	12
15-Aug-11	lying-face-down-plate-neck-resistance	3	25 lb	12
15-Aug-11	cable standing crunch	1	60 lb	20
15-Aug-11	cable standing crunch	2	60 lb	20
15-Aug-11	cable standing crunch	3	60 lb	20
15-Aug-11	dumbbell flye	1	45 lb	12
15-Aug-11	dumbbell flye	2	45 lb	12
15-Aug-11	dumbbell flye	3	45 lb	12
15-Aug-11	bridge crunch	1	0 lb	40
15-Aug-11	bridge crunch	2	0 lb	40
15-Aug-11	bridge crunch	3	0 lb	40
18-Aug-11	seated preacher curl	1	40 lb	15	warmup
18-Aug-11	seated preacher curl	2	60 lb	12
18-Aug-11	seated preacher curl	3	60 lb	12
18-Aug-11	seated preacher curl	4	60 lb	12
18-Aug-11	dumbbell torso twist	1	25 lb	40
18-Aug-11	dumbbell torso twist	2	25 lb	40
18-Aug-11	dumbbell torso twist	3	25 lb	40
18-Aug-11	dumbbell side bend	1	40 lb	20	warmup
18-Aug-11	dumbbell side bend	2	60 lb	20
18-Aug-11	dumbbell side bend	3	60 lb	20
18-Aug-11	dumbbell side bend	4	60 lb	20
18-Aug-11	barbell standing calf raise	1	150 lb	15	warmup
18-Aug-11	barbell standing calf raise	2	250 lb	15
18-Aug-11	barbell standing calf raise	3	250 lb	15
18-Aug-11	barbell standing calf raise	4	250 lb	15
18-Aug-11	side bridge	1	0 lb	25
18-Aug-11	side bridge	2	0 lb	25
18-Aug-11	side bridge	3	0 lb	25
18-Aug-11	dumbbell reverse curl	1	25 lb	12
18-Aug-11	dumbbell reverse curl	2	25 lb	12
18-Aug-11	dumbbell reverse curl	3	25 lb	12
18-Aug-11	lat pulldown	1	120 lb	12	behind beck
18-Aug-11	lat pulldown	2	120 lb	12	behind beck
18-Aug-11	lat pulldown	3	120 lb	12	behind beck
18-Aug-11	machine lateral pull-down	1	80 lb	15	warmup
18-Aug-11	machine lateral pull-down	2	110 lb	12	warmup
18-Aug-11	machine lateral pull-down	3	110 lb	12	warmup
18-Aug-11	machine lateral pull-down	4	110 lb	12
18-Aug-11	reverse grip lat pulldown	1	140 lb	12
18-Aug-11	reverse grip lat pulldown	2	140 lb	12
18-Aug-11	reverse grip lat pulldown	3	140 lb	12
18-Aug-11	spider preacher curls	1	45 lb	12	close grip move up to 50
18-Aug-11	spider preacher curls	2	45 lb	12	close grip move up to 50
18-Aug-11	spider preacher curls	3	45 lb	12	close grip move up to 50
20-Aug-11	barbell hack squat	1	110 lb	15	warmup
20-Aug-11	barbell hack squat	2	150 lb	15
20-Aug-11	barbell hack squat	3	150 lb	15
20-Aug-11	barbell hack squat	4	150 lb	15
20-Aug-11	dumbbell front raise	1	15 lb	15	warmup
20-Aug-11	dumbbell front raise	2	25 lb	12
20-Aug-11	dumbbell front raise	3	25 lb	12
20-Aug-11	dumbbell front raise	4	25 lb	12
20-Aug-11	bar military press	1	70 lb	12	move up to 75
20-Aug-11	bar military press	2	70 lb	12	move up to 75
20-Aug-11	bar military press	3	70 lb	12	move up to 75
20-Aug-11	back squat	1	240 lb	15	plates on floor for heals
20-Aug-11	back squat	2	240 lb	15	plates on floor for heals
20-Aug-11	back squat	3	240 lb	15	plates on floor for heals
20-Aug-11	good morning	1	50 lb	15
20-Aug-11	good morning	2	50 lb	15
20-Aug-11	good morning	3	50 lb	15
20-Aug-11	rear lateral raise	1	15 lb	12	move up to 20
20-Aug-11	rear lateral raise	2	15 lb	12	move up to 20
20-Aug-11	rear lateral raise	3	15 lb	12	move up to 20
20-Aug-11	abdominal reverse curl	1	0 lb	30
20-Aug-11	abdominal reverse curl	2	0 lb	30
20-Aug-11	abdominal reverse curl	3	0 lb	30