Saturday, July 25th and Sunday, July 26th

I didn’t do any “official” exercise over the weekend.  Instead I counted the 8-10 hours of physical labor I put in on the new room as my workouts.  Pretty sure it’s a fair trade.

Monday, July 27th

5×5 Assisted Pull-Up – 160 pounds

5×5 Pull Down – 100 pounds *

5×5 Dumbbell Row – 50 pounds

5×5 Bicep Curls – 25 pounds

20 Minutes Elliptical

50 Minutes Treadmill

Tuesday, July 28th

5×5 Vertical Chest Press – 160 pounds

5×5 Pectoral Fly – 180 pounds (up 20 pounds)

5×5 Rear Deltoid Fly – 110 pounds (up 10 pounds)

5×5 Shoulder Press – 120 pounds

5×5 Complex Dumbbell Routine – 10 pounds (Upright row, Bicep Curl, Lateral Raise, Shoulder Press, Bent Over row)

20 Minutes Elliptical

Wednesday, July 29th

1×5 Assisted Pull Up – 150 pounds (down 10 pounds)

4×5 Assisted Pull Up – 160 pounds

5×5 Pull Down – 100 pounds

5×5 Dumbbell Row – 50 pounds

1×5 Bicep Curl – 30 pounds

4×5 Bicep Curl – 25 pounds

20 Minutes Elliptical

50 Minutes Treadmill

* Yet again, I have finally found the proper form on this exercise and needed to modify my weight down as I was cheating.