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.