Switching to dates 30 July through 1 August

30 July
Cardio  3/4 miles elliptical

Biceps
Dumbbell curls (standing)
32 reps,  (16 each side) 20# bells
20 reps,  (10 each side) 25# bells
12 reps,  (6 each side) 30# bells

Preacher Curls
Curl bar 25#
+50#
6 @ 75# narrow grip
6 @ 75# wide grip
14 @ 45# burst to failure narrow grip
18 @ 45# to failure wide grip.

Abs
leg lifts
2 @ 10 reps
1 @ 12 reps

31 July 
Took the day off due to exhaustion from 3 12 hour days at work combined with working out.

1 August
Cardio Elliptical 1.03 miles in 15 minutes.

Seated Calf raises
Machine resistance 26# + 130#
1 @ 10 reps
1 @ 12 reps
1 @ 10 reps

Power Sled base 167#
1 @ 10 reps +180# = 347#
1 @ 12 reps +270# = 437# +10 calf
1 @ 8 reps +360# = 527# +16 calf
1 @ 6 reps +460# = 617# +10 calf
1 @ 6 reps +460# = 617#

Hip Adduction
3 sets of 10 70# position 4
1 set of 10 70# position 3

Hip Abduction
3 sets of 10 70# position 1

Leg Curls 
3 sets 10/12/10 70#

Leg Extensions
3 sets of 10 85#

Abs - Obliques
1 set 12 25# disks
1 set 10 45# disks
1 set 14 25# disks