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.