Monday December 31, 2007: Lats, etc.

Started at 5:00 pm. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12
• Bent-over BB Rows (80 lbs): 10, 9, 8, 8
• Wide Grip Chins: 10, 6+3, 5+3, 4+3, 4+2
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 10 minutes (2 miles)

Finished around 6:00 pm.

Sunday December 30, 2007: Sationary Bike

6:15 pm

Good Mornings: 15, 15
Jacks: 40
Stationary Bike: 45.5 minutes, 9 miles

7:20 pm

Sunday December 23, 2007: Delts, etc.

Started at 1:00 pm. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 9, 8, 8, 7 = 42
• Seated DB shoulder press - 27 lbs each: 10, 10, 9, 8, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 25 (left arm of chair)
• Jacks: 50
• Calf raises: 30-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 15 minutes (4.8 km, 3 miles)

Finished at 1:58 pm.

Saturday December 23, 2007: Off

Friday December 21, 2007: Chest, biceps, etc.

Started at 7:25 pm.

• Pushups: 70, 40, 35, 35, 30, 30, 30, 30 = 300 total
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42
• BB Curls - 80 lbs: 5, 4, 4, 3, 3 = 19 (80 lbs instead of 70)
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 30-10-25

Finished at 8:20 pm

Thursday December 20, 2007: Lats, etc.

Started at 10:31 am. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 11 (71 total)
• Wide Grip Chins: 9, 6+2, 5+2, 4+3, 4+2
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 10 minutes (2 miles)

Finished around 11:15 am.

8 days off due to health reasons

Tuesday December 11, 2007: Delts, etc

Started at 12:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 8, 8, 8, 6 = 40
• Seated DB shoulder press - 27 lbs each: 10, 10, 8, 8, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 25 (right arm of chair)
• Jacks: 50
• Calf raises: 30-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 10 minutes (3.2 km, 2 miles)

Finished at 1:28 pm.

Monday December 10, 2007: Chest, biceps, etc.

Started at 6:16 pm.

• Pushups: 75, 40, 35, 35, 30, 30, 30, 25 = 300 total
• BB Curls - 70 lbs: 10, 9, 8, 6, 6 = 39
• DB Curls - 27 lbs each: 9, 8, 7, 6 = 30
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 35-10-25

Finished at 7:06 pm

Sunday December 9, 2007: off

Day off

Saturday December 8, 2007: Lats, etc.

Started at 2:34 pm. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 12 (72 total)
• Wide Grip Chins: 9, 7+1, 5+3, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 30-10-25
• Stationary Bike for 10 minutes (2 miles)

Finished around 3:15 pm.

December 5-7. 2 extra days off - not feeling well

Tuesday December 4, 2007: Delts, etc.

Started at 10:27 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 70 lbs: 10, 8, 8, 8, 6 = 40
• Seated DB shoulder press - 27 lbs each: 10, 10, 8, 8, 7 = 43
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 25 (right arm of chair)
• Jacks: 50
• Calf raises: 30-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 5 minutes (1.6 km, 1 mile)

Finished at 11:08 am.

Monday December 3, 2007: Chest, biceps, etc.

Started at 11:25 am.

• Pushups: 75, 40, 35, 35, 30, 30, 30, 25 = 300 total (8 less than last time).
• BB Curls - 70 lbs: 10, 9, 7, 6, 6 = 38 (1 less than last time)
• DB Curls - 27 lbs each: 8, 8, 7, 6 = 29 (2 more than last time)
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 35-10-20

Finished at 12:25 pm

Sunday December 2, 2007: Lats, etc.

Started at 9:30 am. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 12 (72 total)
• Wide Grip Chins: 9, 8, 5+2, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 30-10-25
• Stationary Bike for 0 minutes

Finished around 10:15 am.

Sunday November 25, 2007: Stationary Bike

Started at 10:50 am.

• Stationary Bike for 60 minutes, 12 miles (last time 66.5 minutes, rode 22.4 km (14 miles)
• Stretch out

Finished at 11:55 am.

Saturday November 24, 2007: Delts, etc.

Started at 12:35 pm. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 70 lbs: 10, 8, 8, 8 = 34
• Seated DB shoulder press - 27 lbs each: 10, 10, 8, 8, 7 = 43
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 20 (left arm of chair)
• Jacks: 50
• Calf raises: 35-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 5 minutes (1.6 km, 1 mile)

Finished at 1:15 pm.

Tuesday November 20, 2007: Chest, biceps, etc.

Started at 10:18 pm.

• Pushups: 80, 40, 35, 35, 30, 30, 30, 28 = 308 total (7 less than last time).


• BB Curls - 70 lbs: 10, 9, 7, 6, 6 = 38 (1 less than last time)


• DB Curls - 27 lbs each: 8, 8, 7, 6 = 29 (2 more than last time)


• Good Mornings: 25


• Jacks: 40
  
• Calf Raises: 35-10-25

Monday November 19, 2007: Lats, etc.

Still not feeling well, which explains all the unscheduled days off (not logged).

Started at 4:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 14, 12, 12, 12, 12, 11 (0.5 less than last time)
• Wide Grip Chins: 9, 6+1, 5+1,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 50
• Calf Raises: 30-10-25
• Stationary Bike for 0 minutes

Finished around 6:00 pm.

Thursday Nov 15, 2007: Stationary Bike

Started at 10:13 pm.

• Stationary Bike for 60 minutes, 12.4 miles (last time 66.5 minutes, rode 22.4 km (14 miles)

Finished at 11:13 pm.

Wednesday Nov 14, 2007: Delts, biceps, etc.

Off for an entire week due to flu. Still not feeling great.

Started at 10:54 am. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 11, 12, 11, 8, 7 = 49 (1 less than last time).
• Seated DB shoulder press - 27 lbs each: 9, 8, 8, 7, 7 = 40 (1 less than last time)
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 16, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 25 (left arm of chair)
• Jacks: 58
• Calf raises: 40-10-40 = 90 (double-single-double, no rest)
• Stationary Bike for 0 minutes (5 minutes (1.6 km, 1 mile) less than last time)

Finished at 7:05 pm.

Wednesday Nov 7, 2007: Chest, biceps, etc.

Still not feeling great, but let's get back at it.

Started at 5:40 pm.

• Pushups: 80, 42, 35, 35, 35, 30, 30, 28 = 315 total (3 more than last time).
• BB Curls - 70 lbs: 10, 10, 8, 5, 6 = 39 (2 less than last time)


• DB Curls - 27 lbs each: 8, 8, 7, 6 = 29 (2 more than last time)
• Good Mornings: 25
• Jacks: 35 (20 less than last time, but only because I'm about to eat dinner)
• Calf Raises: 0 (40-10-35=85 less than last time, dinner time)Stationary Bike for 0 minutes (5 minutes (1 mile) less than last time)

Finished at 6:25 pm= 45 minutes

Sunday Nov 4 - Tuesday Nov 6: 3 unscheduled days off

Not feeling well enought to work-out any of these days.

Saturday November 3, 2007: Lats, etc.

Not feeling great, but gonna give this a shot anyhow.

Started at 9:14 pm. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 14, 12, 12, 12, 12, 11.5 (1.5 more than last time)
• Wide Grip Chins: 10, 6+1, 5, 5+1, 5+1 (4 less than last time)
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 57
• Calf Raises: 35-10-35
• Stationary Bike for 0 minutes (10 minutes (2 miles) less than last time)

Finished at 9:50 pm

Friday November 2, 2007: Sationary Bike

Started at 5:19 pm.

• Stationary Bike for 66.5 minutes, rode 22.4 km (14 miles)
• Stretch out

Finished at 6.30 pm.

Thursday November 1, 2007: Day off

Wednesday October 31, 2007: Delts, etc.

Started at 6:22 pm. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 12, 12, 11, 8, 7 = 50 (same as last time).
• Seated DB shoulder press - 27 lbs each: 10, 8, 8, 7, 7 = 40 (1 more than last time)
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 14, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 25
• Jacks: 58
• Calf raises: 40-10-40 = 90 (double-single-double, no rest)
• Stationary Bike for 5 minutes (1.6 km, 1 mile)

Finished at 7:05 pm.

Tuesday October 30, 2007: Chest, Biceps, etc.

Started at 11:10 am.

• Pushups: 80, 41, 33, 35, 35, 30, 30, 28 = 312 total (6 more than last time).
• BB Curls - 70 lbs: 10, 10, 8, 7, 6 = 41 (1 more than last time)
• DB Curls - 27 lbs each: 8, 7, 6, 6 = 27
• Good Mornings: 25
• Jacks: 55
• Calf Raises: 40-10-35=85.
• Stationary Bike for 5 minutes (1 mile)

Finished at 12:10 am = 60 minutes

Monday October 29, 2007: Lats, etc.

Started at 9:40 am. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 12 (same as last time)
• Wide Grip Chins: 10, 7+1, 6+1, 5+2, 5+1
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 25
• Jacks: 57
• Calf Raises: 35-10-35
• Stationary Bike for 10 minutes (2 miles)
  

Finished at 10:40 am

Sunday October 28, 2007: Stationary Bike

Another unscheduled day off yesterday due to social visit.

Started at 2:00 pm.

• Stationary Bike for 65 minutes, rode 21.73 km (13.5 miles)
• Stretch out

Finished at 3:05 pm.

Friday October 26, 2007: Delts, Biceps, etc.

Started at 6:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 12, 11, 11, 8, 8 = 50 (same as last time).
• Seated DB shoulder press - 27 lbs each: 9, 8, 8, 7, 7 = 39 (same as last time)
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 16, 16, 14, 12
• Good Mornings: 25
• Jacks: 56
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)

Finished at 7:04 pm.

Thursday October 25, 2007: Chest, Biceps, etc.

Started at 11:18 am.

• Pushups: 80, 41, 32, 32, 40, 28, 27, 26 = 306 total (292 last time, but 40 rep set was due to longer rest interval that set).


• BB Curls - 70 lbs: 10, 10, 7, 7, 6 = 40 (same as last time)


• DB Curls - 27 lbs each: 8, 7, 6, 6 = 27


• Good Mornings: 25


• Jacks: 55


• Calf Raises: 35-10-36=71.

Finished at 12:08 am = 50 minutes

Wednesday October 24, 2007: Day off

Again unscheduled, this time not feeling well.

Tuesday October 23, 2007: Lats, lower back, abs, calves.

Started at 10:35 am. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 12 (1 more than last time)


• Wide Grip Chins: 10, 7+1, 6+1, 6+1, 5+1


• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12


• Good Mornings: 25


• Jacks: 55


• Calf Raises: 35-10-35

Finished at 11:15 pm

Monday October 22, 2007: Day Off

Unscheduled day off. Friend came over at noon and we had beer.

'Nuff said.

Sunday October 21, 2007: Stationary Bike

Started at 10:35 am.

• Stationary Bike for 62 minutes, rode km (13 miles)
• Stretch out

Finished at 11:40 am.

Sunday October 21, 2007: Day Off

Friday October 19, 2007: Delts, etc.

Started at 6:25 pm. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 11, 10, 10, 10, 9 = 50 (1 more than last time).
• Seated DB shoulder press - 27 lbs each: 9, 8, 8, 7, 7 = 39 (1 more than last time)
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 16, 16, 12, 12
• Good Mornings: 23
• Jacks: 53
• Calf raises: 35-10-30 = 75 (double-single-double, no rest)

Finished at 7:00 pm.

Thursday October 18, 2007: Chest, Biceps, etc.

Started at 9:25 am.

• Pushups: 80, 41, 31, 31, 31, 26, 26, 26 = 292 total.
• BB Curls - 70 lbs: 10, 9, 8, 7, 6 = 40
• DB Curls - 27 lbs each: 8, 7, 6, 6 = 27
• Good Mornings: 22
• Jacks: 52
• Calf Raises: 30-10-30=70.

Finished at 10:10 am = 45 minutes

Wednesday October 17, 2007: Day off.

Tuesday October 16, 2007: Lats, lower back, abs, calves.

Started at 12:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 11
• Wide Grip Chins: 9, 8, 6+1, 6+1, 5+1
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 20
• Jacks: 50
• Calf Raises: 30-12-32

Finished at 1:12 pm

Monday October 15, 2007: Stationary Bike

Started at 10:47 am.

• Stationary Bike for 61 minutes, rode km (12.8 miles)
• Stretch out

Finished at 11:54

Sunday October 14, 2007: Delts, etc.

Started at 9:55 pm. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 10, 10, 10, 10, 9 = 49 (2 more than last time).
• Seated DB shoulder press - 27 lbs each: 8, 8, 8, 7, 7 (3 more than last time, not including "punishment set")
• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 16, 16, 12, 12
• Good Mornings: 20
• Jacks: 50
• Calf raises: 30-10-30 = 70 (double-single-double, no rest)

Finished at 10:30 pm.

Friday, October 12th, 2007: Chest, lower back, abs, calves.

Started at 11:15 am.

• Pushups: 80, 40, 30, 30, 30, 25, 25, 25 = 285 total.
• BB Curls - 70 lbs: 10, 9, 8, 6, 6.
• DB Curls - 27 lbs each: 8, 7, 6, 6.
• Good Mornings: 20.
• Jacks: 50.
• Calf Raises: 30-10-25=65.

Finished at 12:10 pm.

Tuesday October 9, 2007: Lats, lower back, abs, calves.

Started at 11:00 am. All rest intervals of 1 minute unless otherwise noted.

• Horizontal pull-ups: 12, 12, 12, 12, 12, 10
• Wide Grip Chins: 9, 7+1, 5+1, 5+1, 5
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 20
• Jacks: 50
• Calf Raises: 30-10-20

Finished at 11:40 am.

Monday October 8th, 2007: Stationary Bike

I hate the term "spinning".

Anyhoo:

• Stationary bike for 60 minutes, rode 20.28 km (12.6 miles).

Sunday, October 7, 2007: Delts, lower back, abs, calves.

Been lazy over the last week: trained 1 day on, 1 day off, then had 2 days off in a row Friday and Saturday.
Started at 12:00 Noon. All rest intervals of 1 minute unless otherwise noted.

• Standing BB shoulder press, behind neck - 70 lbs: 10, 10, 10, 9, 8


• Seated DB shoulder press - 27 lbs each: 8, 8, 7, 6, 6, 4 (last extra set after 30 seconds because I was unable to complete as many reps as last week)


• Lateral raises - 5 lbs each (30 sec rest intervals): 16, 12, 12, 12


• Reverse Flies - 5 lbs each (30 sec rest intervals): 16, 16, 12, 12


• Good Mornings: 20


• Jacks: 50


• Calf raises: 30-10-20 (double-single-double, no rest)

Finished around 12:35 pm.