Bike Night

Bike: 11 miles.

Previous Sleep: 7hr

Yoga

Yoga - 120 minutes of Yoga.

Lower Body, Abs and Bike Night

Video: Insanity Insane Abs

Bike Ride - 8 miles.

Previous Sleep: 7hr

Run night

3.2 mile run EZ pace.

Didn't keep time.

Upper Body

Shizolders:
Shoulder Press - 12x30lbs+12x30lbs
Swimmer Press -10x25lbs+10x25lbs
Upright Row - 12x25lbs+12x25lbs
Shoulder Fly - 11x25lbs+12x25lbs

Arms:
Regular Curl - 10x22.5lbs+14x20lbs+16x17.5lbs16x17.5lbs
Cross Body Curl - 10x25lbd+8x25lbs
 Hammer Curl -12x20lbs+10x20lbs
Dips - 30+30+40+30+35+30+30+30

Totals:
Curl - 96
Dips - 255

Previous Sleep: 7hr

Lower Body

Stairs (24steps/flight): 22 flights
Body Weight Squats:  40+40

Upper Body

Chest:
Push Up - 20+25
Decline Push Up - 15+20
Wide Push Up - 30+30
Military Push Up - 12+12
Diamond Push Up - 25+25+25+30


Back:
Pull Up (cheater) - 6+6+6+6
Chin Up (cheater) - 6+6
Heavy Pants - 12x40lbs+12x40lbs
Lawnmower - 12x40lbs+12x45lbs
Back Fly - 12x35lbs+12x35lbs

Totals:
Push Up - 269
Pull/Chin Up -36

Previous Sleep: 6.5 hr

Other Thoughts:
I didn't eat at my normal time today.  It really threw me off!
I had to take extra rests in between sets AND my output wasn't as prolific.

Yoga

120 minutes of Yoga.

Previous Sleep: 6hr

Run night

3.65 miles EZ pace

Time: didn't keep.

Upper Body

Shoulders:
Shoulder Press - 12x22.5lbs+12x20lbs
Swimmers Press - 10x20lbs+ 10x20lbs 
Upright Rows - 15x20lbs+15x20lbs
Shoulder Fly - 16x20lbs+16x20lbs

Arms:
Curl - 10x20lbs+16x20lbs+12x20lbs+10x20lbs
Cross Body Curl - 10x20lbs+12x20lbs
Hammer Curl - 10x20lbs+10x20lbs
Dips - 30+30+30+30+30+30+20

Totals:
Curl - 90
Dips -200

Previous Sleep: 7hr

Upper Body and Bike Night

Chest:
Push Up - 20+25
Military Push Up - 12+12
Wide Push Up - 30+40
Decline Push Up - 20+20
Diamond Push Up- 20+30+25+25

Back:
Pull Up (cheater) -6+12+6
Chin Up (cheater) - 6+6
Heavy Pants - 12x30lbs+12x35lbs
Lawnmower - 12x40lbs+12x40lbs
Back Fly - 12x35lbs+12x35lbs

Bike:
5 miles

Totals:
Push Ups - 279
Pull/Chin Ups - 36

Yoga

Yoga: 1 hour and 20 minutes.

Previous Sleep: 6.5hr

Insanity - Plyometric Cardio Circuit

Video:  Insanity - Plyometric Cardio Circuit
http://phattyfit.com/insanity-plyometric-cardio-circuit

Previous Sleep: 7hr

Other Thoughts:
Kicked my arse but I finished it.  The carpet under me was wet with sweat. I will have to have a towel nearby next time.

Run night

Run night.

Distance: 3.2 miles EZ pace

Time: Casual - did not keep.

Previous Sleep: 7hr

Upper Body

Shoulder:
Shoulder Press - 12x22.5lbs+12x22.5lbs
Swimmer Press - 12x20lbs+10x20lbs
Upright Row - 15x20lbs+15x20lbs

Arm:
Bicep Curl - 14x22.5lbs+16x20lbs
Cross Body Curl - 8x25lbs+10x20lbs
Hammer Curl - 10x20lbs+10x20lbs
Dips - 30+30+30+30+30+40

Totals:
Curl - 68
Dips - 190

Previous Sleep: 7hr

Upper Body - P90X Chest, Shoulders and Triceps

Workout: p90x Chest Shoulders and Triceps
 http://dailyburn.com/workout_programs/89323

Previous Sleep: 6.5hr

Other Thoughts:
Kicked my butt!

Yoga

120min of Yoga

Previous Sleep: 6.5hr

Upper Body and Bike Night

Back:
Pull Up (cheaters) - 6+6+6+8
Lawnmowers - 15x35lbs+12x35lbs(elbows out)+
Bent Rows - 15x25lbs
Upright Rows - 10x25lbs

Arm:
21s - Rep1x17.5lbs
Cross Body Curl - 10x22.5lbs+8x25lbs
Regular Curl - 10x20lbs+8x25lbs
Hammer Curl - 10x20lbs+8x25lbs
Static Curl - 16x17.5lbs

Totals:
Curls - 91
Pull Ups - 38

Bike - 6.3 miles

Previous Sleep: 8.5hr

Other Thoughts:
I've been slacking.  Dang holidays (and beer).

Bike and Run Day

2.1 mile EZ pace

Time: Casual, did not keep.

Bike 4 miles.

Previous Sleep: 6hr