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6/16/18 Saturday BW = 170.2
Run 30 min 2.67 miles

6/17/18 Sunday BW = 169.8
Run 30 min 2.83 miles

Just running on the treadmill, but better than nothing atm.

6/24/18 Sunday BW = 167.8
Run 30 min 3.44 miles

6/29/18 Friday BW=168.2
Front squat 5x135, 5x155, 5x155, 5x155, 5x155. 
Dumbbell lunge 6x55, 6x55, 6x55.

6/30/18 Saturday BW=166.2     
Bench 2x185, 1x205, 1x225, 0x235, 7x185
Pull up 5, 5, 5
Dip 20, 15, 15.

7/1/18 Sunday BW=168.2
Run 30 mins 3.21 miles

7/6/18 Friday BW=168.4
Deadlift 5x185, 5x235, 5x235, 5x235.
Front squat 4x155, 5x155, 5x155.

7/7/18 Saturday BW=169.2
Bench 5x185, 4x195, 5x185, 6x185,
Ohp 3x105, 5x95, 5x95.
Rows 8x70, 8x70, 8x70
Pull up 3, 3, 5

7/8/18 Sunday BW =168.8
Squat 3x185, 5x185, 5x185, 4x205,
Dumbbell lunge 12x55, 12x55.

7/12/18 Thursday BW=169.2
Squat 3x185, 5x205, 5x205, 2x225, 5x205.
Deadlift 5x185, 5x235, 5x235, 1x275, 5x235.

7/13/18 Friday BW = 168.2
Bench 5x185, 4x195, 4x195, 6x185, 5x185
Dumbbell row 12x35, 10x40, 10x40.
Pull 5, 5, 4.

Motivation is higher now to move forward. bringing more intensity to lower body workouts lol.

7/27/18 Friday BW = 168.6
Bench 5x185, 5x185, 5x185, 5x185.
Chin up 6, 6, 6. 

7/29/18 Sunday BW=168.4
Squat 5x185, 2x225, 3x225, 3x225   
Lunge 6x60, 6x60, 6x60

8/2/18 Thursday BW = 168.9
Bench 3x185, 8x185, 10x185, 5x185.
Ohp 8x95, 8x95, 6x95.
Dumbbell flys 3x12x30

8/3/18 Friday BW =168.0
Deadlift 5x185, 6x235, 5x255, 5x235.
Front squat 5x135, 5x155,

8/4/18 Saturday BW=169.0
Treadmill 40 min 3.05 miles
Ab workout

8/5/18 Sunday BW = 168.0
Bench 5x185, 3x5x195.   
Chin up 8,6,5
Row 3x 6x70

8/9/18 Thursday BW =?
Squat 3x185, 2x225,
Front squat 6x155, 6x155, 6x155.
Deadlift 5x225, 5x245, 5x245, 5x245.

8/10/18 Friday BW =?
Bench 3x185, 3x205, 1x225, 4x205, 8x185, 5x185.   
Chin up 8, 6, 6.
Dumbbell Shrugs 2x10x40

8/12/18 Sunday BW=170.0
Squat 5x185, 5x205, 5x205,
Dumbbell lunge 6x50, 6x50

8/16/18 Thursday BW =?
Bench 5x185, 4x205, 4x205, 3x205, 5x185
Pull up 8, 6, 6
Dumbell Row  8x40, 10x40, 8x40

8/17/18 Friday BW = 169.8 
Squat 3x185, 5x205, 5x205, 5x205,
Deadlift 5x205, 4x255, 7x225, 6x225

8/18/18 Saturday BW=169.0     
Run 35mins 2.88 miles
Ab workout

I have been bad about logging it but me and my son have been biking 3 or 4 times a week in the 8 mile range. We are now powering up the hills lol.

8/19/18 Sunday BW = 169.0
Incline press 8x135, 8x145, 7x145, 7x145.
Chin up 10, 8 , 8.
Dumbbell fly 3x12x25     
Barbell shrug 3x10x135.

8/24/18 Friday BW=169.6
Squat 3x185, 5x185, 5x205, 5x205, 7x205.

8/25/18 Saturday BW = 169.0
Bench 5x185, 4x205, 4x205, 4x205, 9x185
Pull up 8, 8, 8, 5.

8/26/18 Sunday BW = 169.4
Box squat 5x185, 6x225, 5x245, 5x245.
Ab workout p90x style

8/30/18 Thursday BW = 169.8   
Bench 5x185, 5x205, 5x205, 3x205, 5x185, 12x155.
Chin up. 8, 5, 7
Dumbell fly 12x30,  12x30, 12x30

8/31/18 Saturday BW = 170.8
Box squat 5x185, 5x225, 5x245, 4x275,
Deadlift 6x225,  6x245, 5x255, 3x255.

9/5/18 Wednesday BW=168.6
B-ball 1.0 hour

9/6/18 Thursday BW=169.4
Deadlift 6x225, 6x245, 6x255, 6x255, 5x255.   
Squat 2x185, 2x225, 2x225

9/7/18 Friday BW=170.4
Bench 5x185, 4x205, 3x205, 7x185,
Pull up. 10, 3, 5, 3
Dip. 20, 20.

9/8/18 Saturday BW=170.4
P90x abs
Bike 30 mins 5.05 miles

still working at it. deadlift has been feeling solid lately and the biking meant I wasn't completely out of gas for b-ball!

9/13/18 Thursday BW = 170.0
Bench 5x185, 4x205, 5x195, 4x195, 6x185.
Pull up 10, 8, 6
Fly 8x35,  8x35, 

9/14/18 Friday BW = 170.8     
Squat 3x185, 5x205, 4x205, 3x205.

9/15/15 Saturday BW=?
30 mins bike 6.16 miles

9/16/18 Sunday BW =?
Bench 3x185, 4x195, 5x195, 4x195, 2x185, 2x195.
Pull 4x 8,   
Dip 4x15

9/19/18 Wednesday BW=169.6
b-ball 1.0 hours

9/21/18 Thursday BW = 170.4
Squat 5x185, 5x185, 5x205, 5x205

9/21/18 Friday BW = 170.4
Bench 5x185, 5x205, 5x205, 4x205, 4x205, 4x205.   
Pull 9,  9,   8
Dip 20,   20,  15

9/22/18 Saturday BW = 170.6
Bike 30 mins 7.49 miles
Decline abs + 7. 3x25

9/26/18 Wednesday BW = 171.4
B-ball 1.0 hour

9/28/18 Friday BW = 170.8
B-ball 1.0 hour

9/30/18 Sunday BW = 170.3
Bench 5x185, 3x205, 5x195, 5x195, 5x195.
Pull. 10, 8, 7
Dip 20, 20, 20

still grinding along. Motivation is still on the lower side, but I have had a new training partner that has a consistent "go hard" mentality.

squat and deadlift are starting to feel good again. That is some progress!

nice!

needs more back/pulling.

11/9/18 Friday BW = 173.4
P90x abs

11/10/18 Saturday BW = 173.4
Rowing machine 30min 5800 m

11/15/18 Thursday BW =?
Bench 3x185, 5x205, 4x210, 4x210, 7x190.
Row 10x70, 10x70, 10x 70
Pull up 5. Push up 35

11/16/18 Friday BW = 174.0
rowing machine 30min 6500 meters

11/17/18 Saturday BW =?
Db bench 12x60, 12x60, 12x60.
Leg raises 20, 20, 20, 20.
Lat pull down 3x20x80

11/18/18 Sunday BW = 171.8
Row machine 30 min 6066 meters

11/22/18 Thursday BW = 172.0
Bench 3x185, 3x205, 7x195, 7x195, 6x195.
Pull up 5, 5, 5, 5, 5.

11/24/18 Saturday BW =?
Rowing machine 30 min 5950 meters

11/25/18  Sunday BW = 170.8
Bench 5x185, 5x205, 5x210, 3x210, 5x195.   
Pull up 7, 7, 7, 7
Leg raise 20, 20, 20, 20

11/29/18 Thursday BW= 169.8
Bench 3x185, 4x205, 5x205, 4x205, 4x205
Dumbbell bench 12x70, 6x70 fat gripz

11/30/18 Friday BW = 169.8
Rowing machine 45 min 8450 meters

Knee is healing up. Been taking it easy. It is good to notice that I have dropped some LB's in the last few weeks.
Camping out on the rowing machine a little more probably helped.