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