This weeks workouts

Cardio
Date	Exercise	Set	Duration	Speed/Resistance/Distance/Jumps/Sets	Elevation/Avg HR/Incline/Steps	Calories/Laps/Matches	Notes
02-Aug-11	cycling	1	20	15	95
06-Aug-11	plank rotations	1	30	3	chair	chair	30 sec / 15 sec rest
06-Aug-11	plank rotations	2	30	3	chair	chair	30 sec / 15 sec rest
06-Aug-11	plank rotations	3	30	3	chair	chair	30 sec / 15 sec rest
Exercise
Date	Exercise	Set	Weight	Reps	Notes
01-Aug-11	dumbbell bench press	1	40 lb	15	wrmup
01-Aug-11	dumbbell bench press	2	65 lb	12
01-Aug-11	dumbbell bench press	3	65 lb	12
01-Aug-11	dumbbell bench press	4	65 lb	12
01-Aug-11	single reverse cable extensions	1	20 lb	12
01-Aug-11	single reverse cable extensions	2	20 lb	12
01-Aug-11	single reverse cable extensions	3	20 lb	12
01-Aug-11	incline dumbbell fly	1	35 lb	12
01-Aug-11	incline dumbbell fly	2	35 lb	12
01-Aug-11	incline dumbbell fly	3	35 lb	12
01-Aug-11	french press	1	40 lb	15	warmup
01-Aug-11	french press	2	60 lb	12
01-Aug-11	french press	3	60 lb	12
01-Aug-11	french press	4	60 lb	12
01-Aug-11	overhead bar press	1	50 lb	12
01-Aug-11	overhead bar press	2	50 lb	12
01-Aug-11	overhead bar press	3	50 lb	12
01-Aug-11	decline dumbbell bench press	1	65 lb	12
01-Aug-11	decline dumbbell bench press	2	65 lb	12
01-Aug-11	decline dumbbell bench press	3	65 lb	12
02-Aug-11	situp	1	0 lb	40
02-Aug-11	situp	2	0 lb	40
02-Aug-11	situp	3	0 lb	40
02-Aug-11	ab crunch on a ball	1	0 lb	50
02-Aug-11	ab crunch on a ball	2	0 lb	50
02-Aug-11	ab crunch on a ball	3	0 lb	50
02-Aug-11	lying-face-up-plate-neck	1	25 lb	12
02-Aug-11	lying-face-up-plate-neck	2	25 lb	12
02-Aug-11	lying-face-up-plate-neck	3	25 lb	12
02-Aug-11	cable standing crunch	1	55 lb	20
02-Aug-11	cable standing crunch	2	55 lb	20
02-Aug-11	cable standing crunch	3	55 lb	20
05-Aug-11	seated preacher curl	1	60 lb	12	move up to 65 close grip
05-Aug-11	seated preacher curl	2	60 lb	12	move up to 65 close grip
05-Aug-11	seated preacher curl	3	60 lb	12	move up to 65 close grip
05-Aug-11	dumbbell torso twist	1	25 lb	40	3
05-Aug-11	dumbbell torso twist	2	25 lb	40	3
05-Aug-11	dumbbell torso twist	3	25 lb	40	3
05-Aug-11	dumbbell side bend	1	60 lb	20	2
05-Aug-11	dumbbell side bend	2	60 lb	20	2
05-Aug-11	dumbbell side bend	3	60 lb	20	2
05-Aug-11	single-leg standing calf raise	1	45 lb	15
05-Aug-11	single-leg standing calf raise	2	90 lb	15
05-Aug-11	single-leg standing calf raise	3	90 lb	15
05-Aug-11	single-leg standing calf raise	4	90 lb	15
05-Aug-11	cable seated low row	1	110 lb	15
05-Aug-11	cable seated low row	2	160 lb	12
05-Aug-11	cable seated low row	3	160 lb	12
05-Aug-11	cable seated low row	4	160 lb	12
05-Aug-11	bosu side bridge	1	0 lb	20	1
05-Aug-11	bosu side bridge	2	0 lb	20	1
05-Aug-11	bosu side bridge	3	0 lb	20	1
05-Aug-11	lat pulldown	1	120 lb	12	back
05-Aug-11	lat pulldown	2	120 lb	12	back
05-Aug-11	lat pulldown	3	120 lb	12	back
05-Aug-11	machine lateral pull-down	1	105 lb	12	front
05-Aug-11	machine lateral pull-down	2	105 lb	12	front
05-Aug-11	machine lateral pull-down	3	105 lb	12	front
05-Aug-11	spider preacher curls	1	45 lb	12
05-Aug-11	spider preacher curls	2	45 lb	12
05-Aug-11	spider preacher curls	3	45 lb	12
05-Aug-11	supine cable biceps curls	1	35 lb	15
05-Aug-11	supine cable biceps curls	2	50 lb	12	move up to 55
05-Aug-11	supine cable biceps curls	3	50 lb	12	move up to 55
05-Aug-11	supine cable biceps curls	4	50 lb	12	move up to 55
06-Aug-11	barbell hack squat	1	110 lb	15	1st LVL STeP. use step
06-Aug-11	barbell hack squat	2	110 lb	15	1st LVL STeP. use step
06-Aug-11	barbell hack squat	3	110 lb	15	1st LVL STeP. use step
06-Aug-11	standing wrist curl	1	40 lb	15	warmup
06-Aug-11	standing wrist curl	2	50 lb	15	slowly
06-Aug-11	standing wrist curl	3	50 lb	15	slowly
06-Aug-11	standing wrist curl	4	50 lb	15	slowly
06-Aug-11	dumbbell lateral raise	1	15 lb	15	warmup
06-Aug-11	dumbbell lateral raise	2	25 lb	12
06-Aug-11	dumbbell lateral raise	3	25 lb	12
06-Aug-11	dumbbell lateral raise	4	25 lb	12
06-Aug-11	dumbbell lateral raise	5	25 lb	12
06-Aug-11	dumbbell front raise	1	25 lb	12
06-Aug-11	dumbbell front raise	2	25 lb	12
06-Aug-11	dumbbell front raise	3	25 lb	12
06-Aug-11	steam engine	1	0 lb	50
06-Aug-11	steam engine	2	0 lb	50
06-Aug-11	steam engine	3	0 lb	50
06-Aug-11	good morning	1	50 lb	15
06-Aug-11	good morning	2	50 lb	15
06-Aug-11	good morning	3	50 lb	15
06-Aug-11	machine leg extension	1	110 lb	15	warmup
06-Aug-11	machine leg extension	2	140 lb	15
06-Aug-11	machine leg extension	3	140 lb	15
06-Aug-11	machine leg extension	4	140 lb	15
06-Aug-11	rear lateral raise	1	15 lb	12	move up to 20
06-Aug-11	rear lateral raise	2	15 lb	12	move up to 20 SIT
06-Aug-11	rear lateral raise	3	15 lb	12	move up to 20 SIT
06-Aug-11	dumbbell leg lift	1	20 lb	20
06-Aug-11	dumbbell leg lift	2	20 lb	20
06-Aug-11	dumbbell leg lift	3	20 lb	20	leg et/bb hak/gd mrn/. DB lat/ DB frt/ R lat/. stem eng/ DB leg lft/ plnks