After about two weeks, I am back at it and what better way to return to the gym than a full body blast! 

 Warmed up with about 7 mins on stationary bike

Super Set:

Incline Bench Press:

3 sets: (135x20, 155x17, 175x10)

Seated Cable Rows:

3 sets: (130x20, 145x17, 160x15)

Super Set:

Arnold Press:

3 sets: (35x18, 40x17, 45x12)

Lat Pull Downs:

3 sets: (130x17, 145x15, 155x10)

Super Set:

Rack Squat:

2 sets (equipment was confiscated between super sets!): (135x15, 155x15)

Machine Leg Curls:

3 sets: (100x15, 115x15, 130x15)

Super Set:

Incline Dumbbell Curls:

3 sets: (25x20, 30x18, 35x16)

Tricep Push downs:

3 sets: (130x20, 140x18, 150x15)

Standing Calf Raise:

3 sets: (265x15 (3)) 

Todays workout consisted of the following:

Cardio: 1.39 miles in 12mins

Pec Deck:

2 warm up sets: (90x10, 100x10)

3 triple drop sets: (150x12(3), 130x12(3), 100x12(3))

Tricep Extensions:

warm up set: (60x25)

3 sets: (110x20, 130x12, 140x12)

Machine Press:

3 triple drop sets: (150x12(3), 115x12(3), 100x12(3))

Dumbbell Tricep Extension (Seated):

warm up set: (40x12)

3 sets: (50x12, 60x10, 60x10 (drop set 40x12)

Incline Dumbbell Flyes:

3 triple drop sets: (40x12,30x12,25x12)(30x12(2),25x12(2), 20x12)

Single Leg Press:

3 sets: (100x10, 115x10, 115x15)

Todays workout consisted of the following:

Cardio: 1.31 mi in 11 mins

6 sets of speed squats: (175x5, 195x5, 215x5, 225x5(3))

Leg Press:

2 sets: (235x7, 250x10)

Calf Press:

2 sets: (235x15, 250x15)

Super Set:

Dumbbell Side Raises:

3 sets: (15x15,20x15,20x15)

Front Dumbbell Raises:

3 sets: (15x15, 20x15, 20x15)

Machine Shoulder Press:

warm up set: (100x10)

3 sets: (120x15,130x15,150x15)

Rear Delt Raises:

4 sets: (15x15,20x15,25x12,25x12)

Upright Rows(Barbell):

3 sets: (45x12, 65x10, 85x10) 

Todays workout consisted of the following:

Cardio: 1.32 mile run outside (11mins)

Oblique Twists: 150 reps per side

Flat Dumbbell Press:

2 warm up sets: (55x10)

2 sets: (85x8, 95x8)

Straight Arm Pullovers:

warm up set: (45x10)

2 sets: (55x10, 60x10)

Incline Flyes:

2 sets: (35x10, 45x10)

Drop set: (30x10)

Overhead Rope Tricep Extension:

1 set: (120x12)

2 drop sets: (90x12, 70x10)

Dips:

3 sets of 12

Super Set:

Lying Dumbbell Extensions:

3 sets: (20x12)

Close Grip Pushups:

3 sets of 10

Bench Dips:

3 sets of 12

(Also completed 4 sets 315x10 standing smith machine calf raises)

Trying to get this in before I get out the door for work, but the workout today consisted of the following:

Cardio: 1 mile on treadmill (had to cut cardio short due to time constraints)

Super Set:

Leg Extensions:

3 sets: (100x20,115x20,130x20)

Seated Leg Curl:

3 sets: (same amount of reps and weight above)

Super Set:

Squat:

4 sets: (135x25)

Standing Leg Curl (Single Leg): 

4 sets: (40x20,45x20,50x20,55x20)

Also completed: Pushups: (3 sets of 20), Calf Press: (220x20,235x20,250x20), Standing Calf Raise: (125x20,195x20(3 sets)), Cable Curls: 3 sets: (30x20)

Today consisted of 20 minutes of cardio which equaled about 2.50 miles and the following back and biceps workout:

Reverse Grip Pulldown:

warm up set: (100x10)

3 sets: (145x10,175x10,190x8)

Wide Grip Lat Pulldown:

warm up set: (100x10)

3 sets: (145x10,160x9(2))

One Arm Dumbbell Rows:

warm up set: (55x10)

3 sets: (75x10,80x10,85x10)

Romanian Deadlifts:

warm up set: (135x10)

3 sets: (205x16)

Hammer Dumbbell Curl:

warm up set: (30x10)

3 sets: (35x20)

Preacher Machine Curl:

warm up set: (70x10)

3 sets: (80x16,90x14,95x14)

E-Z Bar Curls:

warm up set: (35x10)

3 sets: (65x10,75x8(2))

Todays training consisted of the following:

 Cardio: one mile walk on treadmill

Seated Smith Machine Military Press:

2 warm up sets: (85x10)

3 sets: (125x8, 145x8, 155x6)

One Arm Dumbbell Press:

warm up set: (40x10)

2 sets: (50x10, 55x10)

drop set: (40x10)

Super set:

Side Raises:

warm up set: (15x16)

3 sets: (20x12)

Side Raises Behind the Back:

3 sets: (10x15, 15x12(2))

Dumbbell Shrugs:

warm up set: (75x10)

3 sets: (85x20, 90x20, 95x18)

Rear Raises:

warm up set: (10x10)

7 sets: (15x12)

Standing Military Press:

4 sets: (95x8) 

Todays workout consisted of the following:

For cardio I warmed up with a half mile run and then went to the football stadium and ran 7 suicides from different yard lines with exercises in between each set (push ups, jumping jacks, burpees, push up jacks and more) then we ran to sets up and back of stadium stairs.

Upon going to the gym may workout consisted of the following:

Flat Dumbbell Press:

2 warm up sets: (65x10)

2 sets: (75x8, 85x8)

Flat Bench Flyes:

warm up set: (35x10)

2 sets: (40x10, 45x8)

drop set: (25x15)

Incline Cable Flyes:

warm up set: (40x10)

2 sets: (50x10, 60x8)

drop set: (30x15)

Cable Crossovers:

warm up set: (40x10)

2 sets: (60x10, 70x8)

drop set: (40x12)

Tricep Cable Pushdowns:

warm up set: (110x10)

2 sets: (120x18, 130x16)

drop set: (90x15)

Reverse Cable Pushdowns:

warm up set: (60x10)

2 sets: (80x18, 100x16)

drop set: (60x20)

Giant Set:

Head Smackers:

3 sets of 7: (35x7,45x7,45x7)

Skull Crushers:

3 sets of 7: (35x7,45x7,45x7)

Rockers:

3 sets of 7: (35x7,45x7,45x7)

Todays workout consisted of the following:

Cardio: 16 min walk on treadmill equaling 1.04 miles

Leg Press:

5 warm up sets: (437x12)

3 sets: (527x15, 597x12, 647x12)

Hamstring Curl:

2 warm up sets: (100x15)

3 sets: (145x15, 150x12, 150x12)

Standing Hamstring Curl (Single Leg)

2 warm up sets: (40x15, 45x15)

3 sets: (55x15, 60x15, 65x12)

Leg Extensions:

2 warm up sets: (115x15, 115x15)

2 sets: (130x15, 145x15)

Squats:

2 warm up sets: (135x15)

3 sets: (185x15) 

Standing Military Press:

4 sets (95x10)

Tomorrow morning I will step up my cardio and makeup for my slackness today! 

Todays shoulder and calves workout consisted of the following:

Dumbbell Shoulder Press:

2 Warm up sets (40x10, 50x10)

3 sets (55x8)

Side Raises:

Warm up set (15x15)

3 sets (20x12)

Super Set: 

Upright Rows

3 sets (65x21, 65x10, 65x10)

Rear Delt Raises:

3 sets (10x10)

 Calves were done between each set of exercises so in the end I completed the following:

Calve Raises on the Quad Press:

8 sets (347x30 (2), 437x30 (2), 507x30 (2), 577x30 (2))

Due to time constraints I had to modify my workout and cardio was not done today, : ( 

Today's was a no gym day, but I did the fit test for insanity which consisted of the following (next to the exercise is the amount of reps that I completed in one minute):

1. Switch Kicks 65 (2 kicks= 1 rep)

2. Power Jacks 56

3. Power Knees 113

4. Power Jumps 63 

5. Globe Jumps 12

6. Suicide Jumps 13

7. Push-Up Jacks 41

8. Low Plank Oblique 41

Workout today consisted of 4 miles of
cardio on the road at 0615hrs to 0700hrs (slow as molasses going uphill in the
middle of December). Then at 0845hrs I went to the gym and worked on Back and
Bi’s from Kris Gethins daily trainer which consisted of the following:

 Reverse Grip Pull Downs:

1 warm up sets (115x10)

3 sets (130x10, 145x10, 160x10)

Bent Over Barbell Rows:

1 warm up set (135x10)

3 sets (155x10, 155x10, 155x10)

Hyperextension:

3 sets 20 reps (body weight)

Straight Arm Pull Down:

7 sets (60x15, 80x15, 100x15, 110x15, 120x15, 120x15, 130x12)

Concentration Curls:

2 warm up sets (25x15, 25x15)

3 sets (30x15, 30x15, 30x15)

Alternating Dumbbell Curls:

3 sets (30x12(24), 25x15(30), 25x15(30))

Cable Curls:

3 sets (30x20, 30x20, 30x20)

No cardio afterwards due to morning cardio; all
exercises were done with less than a minute break in between sets.

Workout today consisted of 2.50 miles
of cardio on the road at 0645hrs to 0710hrs (slow as hell!). Then at 0845hrs I
went to the gym and worked on Chest and Tri's from Kris Gethins daily trainer
which consisted of the following:

 Flat Bench dumbell press:

3 warm up sets (50x10, 60x10, 70x10 lbs)

2 sets to failure (80x10, 90x8)

Incline Dumbell press:

2 sets to failure (65x10, 75x10)

Straight Arm Pullovers:

2 sets to failure (50x10, 60x12)

Rope Extension:

3 sets to failure (90x12, 110x12, 120x10)

Lying Cable Extensions:

4 sets to failure (70x12, 90x12, 100x10, 100x10)

Overhead Cable Extension:

3 sets to failure (100x9, 80x12, 80x8-70x4)

20 minutes of cardio (10 on eliptical and 10 on
treadmill)