This weeks exercises

Cardio
Date	Exercise	Set	Duration	Speed/Resistance/Distance/Jumps/Sets	Elevation/Avg HR/Incline/Steps	Calories/Laps/Matches	Notes
23-Aug-11	cycling	1	15	17	118	180	4.31 miles HR 112/118/122. sp 16-18
24-Aug-11	jogging	1	40:00	3.45	unk	574	see map my run
25-Aug-11	px90stretch	1	1:00:35			1
28-Aug-11	cycling	1	30:00	15	78	224	5.32 miles
Exercise
Date	Exercise	Set	Weight	Reps	Notes
22-Aug-11	standing triceps extension	1	20 lb	12
22-Aug-11	standing triceps extension	2	20 lb	12
22-Aug-11	standing triceps extension	3	20 lb	12
22-Aug-11	decline dumbbell fly	1	60 lb	12	situp 60 lbs lol
22-Aug-11	decline dumbbell fly	2	60 lb	12	situp 60 lbs lol
22-Aug-11	decline dumbbell fly	3	60 lb	12	situp 60 lbs lol
22-Aug-11	triceps kickback	1	40 lb	12
22-Aug-11	triceps kickback	2	40 lb	12
22-Aug-11	triceps kickback	3	40 lb	12
22-Aug-11	seated jackknife	1	0 lb	40
22-Aug-11	seated jackknife	2	0 lb	40
22-Aug-11	seated jackknife	3	0 lb	40
22-Aug-11	lying-face-up-plate-neck	1	25 lb	12
22-Aug-11	lying-face-up-plate-neck	2	25 lb	12
22-Aug-11	lying-face-up-plate-neck	3	25 lb	12
22-Aug-11	bar crunch	1	20 lb	25
22-Aug-11	bar crunch	2	20 lb	25
22-Aug-11	bar crunch	3	20 lb	25
22-Aug-11	machine chest flye	1	110 lb	12
22-Aug-11	machine chest flye	2	110 lb	12
22-Aug-11	machine chest flye	3	110 lb	12
22-Aug-11	overhead db extensions	1	35 lb	15	warmup
22-Aug-11	overhead db extensions	2	50 lb	12
22-Aug-11	overhead db extensions	3	50 lb	12
22-Aug-11	overhead db extensions	4	50 lb	12
22-Aug-11	dumbbell flye	1	35 lb	15	warmup
22-Aug-11	dumbbell flye	2	50 lb	12
22-Aug-11	dumbbell flye	3	50 lb	12
22-Aug-11	dumbbell flye	4	50 lb	12
22-Aug-11	bridge crunch	1	0 lb	40
22-Aug-11	bridge crunch	2	0 lb	40
22-Aug-11	bridge crunch	3	0 lb	40
24-Aug-11	drag curl	1	60 lb	21	straight bar (21's)
24-Aug-11	drag curl	2	60 lb	21	straight bar (21's)
24-Aug-11	drag curl	3	60 lb	21	straight bar (21's)
24-Aug-11	dumbbell upright row	1	40 lb	12
24-Aug-11	dumbbell upright row	2	40 lb	12
24-Aug-11	dumbbell upright row	3	40 lb	12
24-Aug-11	dumbbell torso twist	1	25 lb	40
24-Aug-11	dumbbell torso twist	2	25 lb	40
24-Aug-11	dumbbell torso twist	3	25 lb	40
24-Aug-11	single-leg standing calf raise	1	25 lb	15	warmup
24-Aug-11	single-leg standing calf raise	2	90 lb	15
24-Aug-11	single-leg standing calf raise	3	90 lb	15
24-Aug-11	single-leg standing calf raise	4	90 lb	15
24-Aug-11	side bridge	1	0 lb	25
24-Aug-11	side bridge	2	0 lb	25
24-Aug-11	side bridge	3	0 lb	25
24-Aug-11	dumbbell reverse curl	1	25 lb	12
24-Aug-11	dumbbell reverse curl	2	25 lb	12
24-Aug-11	dumbbell reverse curl	3	25 lb	12
24-Aug-11	lat pulldown	1	100 lb	15	behind warmup
24-Aug-11	lat pulldown	2	120 lb	12
24-Aug-11	lat pulldown	3	120 lb	12
24-Aug-11	lat pulldown	4	120 lb	12
24-Aug-11	reverse grip lat pulldown	1	140 lb	12
24-Aug-11	reverse grip lat pulldown	2	140 lb	12
24-Aug-11	reverse grip lat pulldown	3	140 lb	12
24-Aug-11	spider preacher curls	1	25 lb	15	warmup
24-Aug-11	spider preacher curls	2	60 lb	12
24-Aug-11	spider preacher curls	3	60 lb	12
24-Aug-11	spider preacher curls	4	60 lb	12
24-Aug-11	weighted chop	1	25 lb	20
24-Aug-11	weighted chop	2	25 lb	20
24-Aug-11	weighted chop	3	25 lb	20
26-Aug-11	rear lateral raise	1	10 lb	15	warmup
26-Aug-11	rear lateral raise	2	20 lb	12
26-Aug-11	rear lateral raise	3	20 lb	12
26-Aug-11	rear lateral raise	4	20 lb	12
26-Aug-11	bar military press	1	75 lb	12
26-Aug-11	bar military press	2	75 lb	12
26-Aug-11	bar military press	3	75 lb	12
26-Aug-11	jackknife	1	0 lb	20
26-Aug-11	jackknife	2	0 lb	20
26-Aug-11	jackknife	3	0 lb	20
26-Aug-11	wrist db hammer strike (torch)	1	20 lb	15
26-Aug-11	wrist db hammer strike (torch)	2	20 lb	15
26-Aug-11	wrist db hammer strike (torch)	3	20 lb	15
26-Aug-11	back squat	1	250 lb	15	up to 260
26-Aug-11	back squat	2	250 lb	15	up to 260
26-Aug-11	back squat	3	250 lb	15	up to 260
26-Aug-11	bench leg raise	1	0 lb	30
26-Aug-11	bench leg raise	2	0 lb	30
26-Aug-11	bench leg raise	3	0 lb	30
26-Aug-11	good morning	1	25 lb	15	warmup
26-Aug-11	good morning	2	50 lb	15
26-Aug-11	good morning	3	50 lb	15
26-Aug-11	good morning	4	50 lb	15
26-Aug-11	standing scarecrow	1	10 lb	12
26-Aug-11	standing scarecrow	2	10 lb	12
26-Aug-11	standing scarecrow	3	10 lb	12
26-Aug-11	abdominal reverse curl	1	0 lb	30
26-Aug-11	abdominal reverse curl	2	0 lb	30
26-Aug-11	abdominal reverse curl	3	0 lb	30
26-Aug-11	bulgarian split squat	1	50 lb	15
26-Aug-11	bulgarian split squat	2	50 lb	15
26-Aug-11	bulgarian split squat	3	50 lb	15