Sunday July 8, 2012: Workout

• Jump Rope:
  • 0:08:15 
  • Warm up.
• Hanging Straight Leg Raise:
  • 30 reps 
  • Exercise I actually did was one from an app called athlean-x. The name of the exercise is Hanging Long Leg Wipers. This was done in 30 sec time.
• Plank:
  • 30 sec 
  • I actually did a modified plank which is called sidewalk plank which is where you start in plank position but instead of holding the plank you walk out to the side 4-6 paces then back 4-6 paces. This was done in 30 sec time
• Plank Jacks:
  • 60 jumping jacks 
  • the exercise I did is called cross hop planks where I jump forward tucking my knees to my chest jumping back jumping side to side then back to the middle. This was done in 60 sec time
• Scissor Kicks:
  • 60 reps 
  • what I actually did was a hanging scissor raise for 60 sec time.
• Crunch:
  • 60 reps 
  • 60 reps 
  • what i actually did was a exercise called upper circle crunches. 60 sec rotating each side.
• Single-Leg Plank:
  • 60 sec 
  • what I actually did was a suspension plank into a side plank each side for 60 sec time.
• Cable Crossover:
  • 50 lb x 20 reps 
  • 70 lb x 15 reps 
  • 80 lb x 12 reps 
  • 90 lb x 6 reps 
  • Always warm up light.
• Decline Dumbbell Flyes:
  • 35 lb x 15 reps 
  • 45 lb x 12 reps 
  • 60 lb x 8 reps 
  • actually did a Declined cable crossover.
• Pull-Up:
  • 8 reps 
  • 5 reps 
  • 4 reps 
  • 4 reps 
  • 4 reps 
  • 4 reps 
  • 4 reps 
  • each set was done as a superset after the cable crossovers and the decline flyes.
• Dumbbell Bench Press:
  • 50 lb x 20 reps 
  • 70 lb x 12 reps 
  • 80 lb x 10 reps 
  • 90 lb x 7 reps 
  • 100 lb x 3 reps 
  • I’m getting stronger!!!
• Incline Dumbbell Bench Press:
  • 60 lb x 12 reps 
  • 70 lb x 10 reps 
  • 80 lb x 9 reps 
  • 90 lb x 10 reps 
  • 100 lb x 2 reps 
  • I dont know wtf was going on with the 80.
• Bent Over Barbell Row:
  • 70 lb x 20 reps 
  • 90 lb x 15 reps 
  • 110 lb x 15 reps 
  • 120 lb x 12 reps 
  • 120 lb x 12 reps 
  • 140 lb x 10 reps 
  • 160 lb x 10 reps 
  • 170 lb x 8 reps 
  • 170 lb x 8 reps 
  • 170 lb x 10 reps 
• Dips - Chest Version:
  • 10 reps 
  • 10 reps 
  • 10 reps 
  • 10 reps 
• T-Bar Row:
  • 45 lb x 20 reps 
  • 90 lb x 15 reps 
  • 135 lb x 12 reps 
  • 180 lb x 10 reps 
• Wide-Grip Lat Pulldown:
  • 120 lb x 12 reps 
  • 150 lb x 10 reps 
  • 170 lb x 8 reps 
  • 210 lb x 3 reps 
  • my lats were finished.
• Push-Up:
  • 15 reps 
  • 15 reps 
  • 15 reps 
  • 15 reps 
• Rowing (machine):
  • 0:03:49 || 1000 m 
  • finished me off nicely
• Walking:
  • 7845’ 0” 
  • according to my bodybugg