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    -Arms and Lats Pullup Negatives: 4 sets of 8....

    -Arms and Lats

    Pullup Negatives: 4 sets of 8.
    Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 105lbs.
    Wide-Grip Front Lat Pulldowns: 4 set x 10 reps 80 lbs.

    Scott Curls: 4 sets x 12 reps...
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    Unfortunately it has been almost impossible to...

    Unfortunately it has been almost impossible to run because of all the snow we have gotten lately, and I've been with family so much recently I could hardly lift at all, but I need to start asap. I...
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    Sorry it isn't very clear, I mean for the next...

    Sorry it isn't very clear, I mean for the next time I do that workout I will go up to that weight.
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    Havn't been running much lately, because of...

    Havn't been running much lately, because of exams, and playing too much fifa :(

    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells (REPLACE!)
    Close-Grip Front Lat...
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    Monday: Bench Press -Pyramid: 100: 14 reps,...

    Monday:

    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline...
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    I keep forgetting to post. Saturday: HIIT...

    I keep forgetting to post.
    Saturday:

    HIIT Sprints: 4 x 300 M, total time: 3:30, I felt really good about that one.
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    Saturday: Bench Press -Pyramid: 100: 14 reps,...

    Saturday:

    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells ...
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    Friday: I ran four miles with my dog, and saw...

    Friday:

    I ran four miles with my dog, and saw the hobbit, didn't have anyone to spot me, so I'm doing chest/shoulders saturday.
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    I also ran Hills on wednesday: 4 long hills.

    I also ran Hills on wednesday: 4 long hills.
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    Evening: -Arms and Lats Bent-Arm Barbell...

    Evening:
    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 25 lb dumbbells
    Close-Grip Front Lat Pulldowns: 4 sets x 10 reps 100lbs. (add 5 lbs.)
    Wide-Grip Front Lat Pulldowns: 4 set...
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    Tuesday: Plyo's: Ankle Jumps - 5 Sets: 8, 12,...

    Tuesday:
    Plyo's:
    Ankle Jumps - 5 Sets: 8, 12, 16, 20, 24 (jump with 8 lb weights)
    Drop Jumps - 4 Sets x 6 Reps
    Box Jumps - 4 sets x 6 reps
    Lateral Box Jumps - 4 sets x 6 reps

    HIIT Sprints:...
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    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps,...

    Bench Press -Pyramid: 100: 14 reps, 120: 10 reps, 140: 6 reps, 170: 4 reps, 190: 2 reps ( got it ;) )
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4 sets x 10 reps 35 lbs dumbbells
    Incline...
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    Ill do plyo's tomorrow, I was really busy with...

    Ill do plyo's tomorrow, I was really busy with running and christmas shopping.

    HIIT Sprints: 6 200M sprints: total time: 3:06
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    Friday: Ran 3 miles with the dog in the rain....

    Friday:

    Ran 3 miles with the dog in the rain.

    Bench Press -Pyramid: 95: 14 reps, 115: 10 reps, 135: 6 reps, 165: 4 reps, 185: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 50 lbs.
    Flies 4...
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    5,638

    Thursday: I was too sore to do anything today...

    Thursday: I was too sore to do anything today really.
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    Evening: -Arms and Lats Bent-Arm Barbell...

    Evening:
    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs. (changed to 25 lb dumbbells)
    Close-Grip Front Lat Pulldowns: 3 sets x 10 reps 100lbs. (go up to 4 sets)
    Wide-Grip...
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    Tuesday: HIIT sprints: 10 100 M sprints:...

    Tuesday:

    HIIT sprints: 10 100 M sprints: total time: 2:22.50 that was like a 16 second improvement from last time.
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    That was my birthday weekend, I really didn't get...

    That was my birthday weekend, I really didn't get anything done at all, pretty depressing. Oh well.


    Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps ...
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    Ran 3 and a half miles with my dog Bench Press...

    Ran 3 and a half miles with my dog

    Bench Press -Pyramid: 95: 14 reps, 115: 12 reps, 135: 10 reps, 165: 4 reps, 185: 2 reps
    Dumbbell Bench Press 4 sets x 12 reps 45 lbs.
    Flies 4 sets x 10 reps...
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    5,638

    I was sick Tuesday, so I missed out on some...

    I was sick Tuesday, so I missed out on some sprints, but I'll hit it hard today.

    Evening:
    -Arms and Lats

    Bent-Arm Barbell Pullover: 3 sets x 10 reps 45 lbs.
    Close-Grip Front Lat Pulldowns:...
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