4/28 (Fri)

10:05 AM - 10:45 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	47.5x10	47.5x10
Reverse woodchopper	7.5x10	7.5x10
Lunge	27.5x10	27.5x10
Front squat	27.5x10	27.5x10
Romanian deadlift	47.5x10	37.5x10
Unilateral standing calf raise	47.5x10	47.5x10
Seated calf raise	47.5x10	47.5x10

4/25 (Tues)

11:05 AM - 11:45 AM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	47.5x10	37.5x10
Pronated bent-over row	37.5x10	27.5x10
Piston-style bench press	37.5x10	37.5x10
Piston-style bent-over row	37.5x10	37.5x10
Fly	27.5x10	27.5x10
Pronated two-hand pullover	17.5x10	17.5x10
Supinated seated reverse fly	7.5x10	7.5x10

4/22 (Sat)

11:10 AM - 11:50 AM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	25x10	25x10
Alternating upright row	25x10	25x10
Standing scarecrow	15x10	15x10
Close-grip bench press	45x10	35x10
Overhead triceps extension	35x10	35x10
Incline curl	25x10	15x10
Piston-style hammer curl	25x10	15x10

4/19 (Wed)

10:15 AM - 10:55 AM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	55x10	45x10
Reverse woodchopper	15x10	5x10
Lunge	35x10	25x10
Front squat	35x10	25x10
Romanian deadlift	35x10	45x10
Unilateral standing calf raise	55x10	45x10
Seated calf raise	55x10	45x10

4/16 (Sun)

11:30 AM - 12:15 PM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	50x10	45x10
Pronated bent-over row	40x10	35x10
Piston-style bench press	45x10	35x10
Piston-style bent-over row	45x10	35x10
Fly	35x10	25x10
Pronated two-hand pullover	25x10	15x10
Supinated seated reverse fly	15x10	5x10

LTE
~7.5/8 15/5.5 17.5/1.5 15/1.5

HC (i)
~7.5/8 15/9 17.5/8 20/3.5

SS
~20/10 37.5/10 40/10 45/10

WC
~15/10 17.5/8 20/8 25/6

BP (d)
~15/8 27.5/9 35/8 40/7

WE
~7.5/8 10/8 15/8 17.5/2

4/13 (Thurs)

11:00 AM - 11:40 AM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	30x10	20x10
Alternating upright row	30x10	20x10
Standing scarecrow	10x10	10x10
Close-grip bench press	30x10	40x10
Overhead triceps extension	30x10	30x10
Incline curl	20x10	20x10
Piston-style hammer curl	20x10	20x10

AHHH... pics work now, yes!

Ah yes... blogger's pic uploader works today. So now, I can finally post the rest of my workout from last night...

Results from Monday the 10th...
~Lying Triceps Extension: 5/10, 10/8, 15/4, 17.5/0
~Hammer Curl (incline): 7.5/10, 15/8, 17.5/6, 20/2.5
~Shoulder Shrug: 20/10, 37.5/10, 40/10, 45/10
~Wrist Curl: 10/10, 15/10, 17.5/8, 20/5.5
~Bench Press (decline): 10/10, 25/8, 30/8, 35/8
~Wrist Extension: 5/10, 7.5/8, 10/8, 15/3.5
~Jesus Swingset Lunges: 50/20, 75/8, 99/8, 100/10

---Andrew =) (ps: yeah that's cool... let's start working on the site!)

Results from Friday the 7th...
~Lying Triceps Extension: 5/10, 10/10, 15/2.5, 15/1.5
~Hammer Curl (incline): 7.5/10, 15/10, 17.5/6, 20/1.5
~Shoulder Shrug: 20/10, 35/10, 37.5/10, 40/10
~Wrist Curl: 10/10, 15/10, 17.5/10, 20/3.5
~Bench Press (decline): 10/10, 20/10, 25/10, 30/7
~Wrist Extension: 5/10, 7.5/10, 10/6.5, 15/4.5

Results from Monday the 10th (today)...
~Lying Triceps Extension: 5/10, 10/8, 15/4, 17.5/0
~Hammer Curl (incline): 7.5/10, 15/8, 17.5/6, 20/2.5
~Shoulder Shrug: 20/10, 37.5/10, 40/10, 45/10
~Wrist Curl: 10/10, 15/10, 17.5/8, 20/5.5
~Bench Press (decline): 10/10, 25/8, 30/8, 35/8
~Wrist Extension: 5/10, 7.5/8, 10/8, 15/3.5

I tried doing only up to 8 reps for the sets. If I did more it was because it was a warm-up or I forgot or I was doing shoulder shrugs, heh. Anyways, I think I did pretty well today for the most part. I was actually sweatin' a lil' bit.

In other news... over the weekend I downloaded 245 workout pics... most of them from the men's health website. The only thing is that I didn't think to organize them. But anyways, I was going to show you one pic but blogger is being stupid with it's picture uploader.

---Andrew =)

4/10 (Mon)

12:05 PM - 12:45 PM

INTERMEDIATE DUMBBELL WORKOUT B

EXERCISE	SET 1	SET 2
Weighted crunch	40x10	50x10
Reverse woodchopper	10x10	10x10
Lunge	30x10	30x10
Front squat	30x10	30x10
Romanian deadlift	30x10	30x10
Unilateral standing calf raise	50x10	-
Seated calf raise	60x10	-

4/6 (Thurs)

11:35 AM - 12:15 PM

INTERMEDIATE DUMBBELL WORKOUT A

EXERCISE	SET 1	SET 2
Incline bench press	40x10	40x10
Pronated bent-over row	30x10	30x10
Piston-style bench press	40x10	40x10
Piston-style bent-over row	40x10	40x10
Fly	30x10	30x10
Pronated two-hand pullover	20x10	-
Supinated seated reverse fly	10x10	-

Actually, Saturday and today I did upper body exercises that I liked (triceps, biceps, shoulders, forearms, and chest all at the same time)

4/1 (Saturday)
Lying Triceps Extension- 5/10, 7.5/10, 10/6.5, 15/1.5
Hammer Curl (incline)- 7.5/10, 15/10, 17.5/4.5, 20/2
Shoulder Shrug- 20/10, 35/10, 37.5/10, 40/10
Wrist Curl- 5/10, 7.5/10, 10/10, 15/10
Bench Press (decline)- 10/10, 20/10, 25/10, 30/10
Wrist Extension- 5/10, 7.5/10, 10/8, 15/2.5

4/4 (Tuesday)
Lying Triceps Extension- 5/10, 7.5/10, 10/7.5, 15/1.5
Hammer Curl (incline)- 7.5/10, 15/10, 17.5/4, 20/2
Shoulder Shrug- 20/10, 35/10, 37.5/10, 40/10
Wrist Curl- 7.5/12, 10/10, 15/10, 17.5/10
Bench Press (decline)- 10/10, 20/10, 25/10, 30/10
Wrist Extension- 5/11, 7.5/10, 10/6, 15/4.5

4/2 (Sun)

12:30 PM - 1:00 PM

INTERMEDIATE DUMBBELL WORKOUT C

EXERCISE	SET 1	SET 2
Rotation press	27.5x10	27.5x10
Alternating upright row	27.5x10	27.5x10
Standing scarecrow	7.5x10	7.5x10
Close-grip bench press	27.5x10	27.5x10
Overhead triceps extension	27.5x10	27.5x10
Incline curl	17.5x10	17.5x10
Piston-style hammer curl	17.5x10	17.5x10