Wednesday December 31, 2008: Pecs, biceps

Started at 12:18 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 9 (10), 7, 6, 6, 6 = 33
• Got interrupted for over 30 minutes
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 120, 60
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 30 minutes, 6.2 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 30, 25, 25
• DB Wrist Curls (5 lbs ea.): 30, 30

Finished at 2:47 pm approximately

Tuesday December 30, 2008: Off

Monday December 29, 2008: Lats, triceps

Started at 8:47 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 120, 60) Jacks: 60
• Calf Raises (singles): 25-20-15
• Jacks: 35
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch )
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 30, 25

Finished around 10:00 pm.

December 24 - December 28, 2008: Off

Tuesday December 23, 2008: Delts

Started at 7:06 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 9, 8, 7, 7 = 50
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120
• Calf raises (singles, no rest): 25-15-10-10
• Bicycle Crunches: 80
• (Stationary Bike for 20 minutes (4 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 30, 25, 25,

Finished at 8:04 pm.

Monday December 22, 2008: Pecs, biceps

Started at 7:10 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 10, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 110, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 10 minutes, 2 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 25
• DB Wrist Curls (5 lbs ea.): 30, 30, 30

Finished at 8:49 pm approximately

Friday December 19, 2008: Lats, triceps

Started at 8:34 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 6+4, 5+4, 4.5(5)+4, 4.5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 120, 60 (Jacks: 60, 35)
• (Calf Raises (singles): 25-20-15)
• Stationary Bike for 10 minutes (2 miles - couple minutes of just legs)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 9:53 pm.

Tuesday December 16, 2008: Delts

Started at 11:25 am. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 18(19), 8, 8, 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 100, 60)
• Calf raises (singles, no rest): 25-15-10-10
• (Stationary Bike for 20 minutes (4 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 25, 25, 25,

Finished at 12:24 pm.

Monday December 15, 2008: Off

Sunday December 14, 2008: Pecs, biceps

Started at 1:16 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, .8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 9, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 110, 60
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 20
• (DB Wrist Curls (5 lbs ea.): 25, 25)

Finished at 2:42 pm approximately

Saturday December 13, 2008: Off

Friday December 12, 2008: Lats, triceps

Started at 5:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 7+3, 5+4, 4.5(5)+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 110, 50) Jacks: 60, 35
• (Calf Raises (singles): 25-20-15)
• 15 minutes in-between
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 25, 25,
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 7:15 pm.

Thursday December 11, 2008: Off

Wednesday December 10, 2008: Delts

Started at 3:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 8, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 100, 60
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 20 minutes (4 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 25, 25,

Finished at 4:27 pm.

Monday December 8 - Tuesday December 9, 2008: Off

Flu, again.

Sunday December 7, 2008: Pecs, biceps

Started at 4:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 25, 25, 30 = 340 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 110, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 15
• DB Wrist Curls (5 lbs ea.): 25, 25

Finished at 6:00 pm approximately

Saturday December 6, 2008: Off

Friday December 5, 2008: Off

Thursday December 4, 2008: Lats, triceps

Started at 8:53 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 110, 50 (Jacks: 60, 35)
• Calf Raises (singles): 25-20-15
• (Stationary Bike for 15 minutes (3 miles))
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 25, 25, 20
• Fore-arm Curls (5lbs ea.): 35, 20

Finished around 9:58 pm.

Wednesday December 3, 2008: Off

Tuesday December 1, 2008: Delts

Started at 7:18 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 11, 10, 10, 10 = 53
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 8, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 100, 60)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 20 minutes (4 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 20, 20, 16

Finished at 8:42 pm.

Monday Decamber 1, 2008: Off

Still had guest/felt a little hung-over.

Sunday November 30, 2008: Off

Had company all day.

Saturday November 29, 2008: Pecs, biceps

Started at 2:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 25, 25, 25 = 335 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 110, 60
• Calf Raises (all single): 25, 20, 15, 10,
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 3:25 pm

Friday November 28, 2008: Off

Thursday November 27, 2008: Lats, triceps

Started at 8:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 110, 50) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 16, 16

Finished around 2:46 pm.

Wednesday November 26, 2008: Delts

Started at 12:50 am. All rest intervals of 1 minute unless otherwise noted.

• Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 10 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 18 (20), 9, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 100, 60
• (Calf raises (singles, no rest): 25-15-10-10)
• More than 10 minutes in between.
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished at 2:35 pm.

Monday November 24, 2008: Pecs, biceps

Started at 9:18 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 100, 40)
• Calf Raises (all single): 25, 15, 10, 10
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 10:20 pm

Sunday November 23, 2008: Lats, triceps

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

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 13, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 110, 50 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:46 pm.

Saturday November 22, 2008: Off

Friday November 21, 2008: Delts

Started at 11:30 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19 (20), 9, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 100, 50)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished at 12:35 pm.

Thursday November 20, 2008: Pecs, biceps

Started at 7:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 100, 40
• Calf Raises (all single): 25, 15, 10, 10
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 8:55 pm (approx)

Wednesday November 19, 2008: Off

Sick.

Tuesday November 18, 2008: Off

Sick.

Monday November 18, 2008: Lats, triceps

Started at 10:25 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 100, 36) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 11:42 pm.

Friday Nov 14 - Sun Nov 16, 2008: Off

Tired on Friday.
Lazy on Saturday
Bad caffeine buzz Sunday.

Thursday November 13, 2008: Delts

Started at 7:50 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 20, 9, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 100, 50
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 15 minutes (3 miles)
• (Stretch)

Finished at 9:02 pm.

Wednesday November 12, 2008: Off

Tuesday November 11, 2008: Pecs, biceps

Started at 9:29 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (21 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 90, 40)
• Calf Raises (all single): 25, 15, 10, 10
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 9:17 pm (approx)

Monday November 10, 2008: Lats, triceps

Started at 8:02 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 4.5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 100, 36 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 25 minutes (5.1 miles)
• Stretch

Finished around 10:25 pm.

Sunday November 9, 2008: Off

Hung-over from Mom's birthday.

Saturday November 8, 2008: Off

Mom's birthday.

Friday November 7, 2008: Off

Thursday November 6, 2008: Delts

Started at 5:39 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19, 10, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 90, 40)
• Calf raises (singles, no rest): 25-15-10-10
• (Stationary Bike for 25 minutes (5 miles))
• (Stretch)

Finished at 6:27 pm.

Wednesday November 5, 2008: Off

Tuesday November 4, 2008: Pecs, biceps

Started at 7:32 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (21 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 90, 40
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 30 minutes, 6 miles.
• Stretch

Finished at 9:17 pm (approx)

Monday November 3, 2008: Lats, triceps

Started at 8:43 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 4.5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 18, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 80, 36) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished around 10:05 pm.

Sunday November 2, 2008: Delts

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

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19, 10, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 90, 40
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished at 2:47 pm.

Saturday November 1, 2008: Off

Lazy and not feeling well.

Friday October 31, 2008: Pecs, biceps

Started at 11:50 am.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (20 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 80, 40)
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 30 minutes, 6 miles.
• Stretch

Finished at 1:30 pm (approx)

Thursday October 30, 2008: Off

Wednesday October 28, 2008: Lats, triceps

Started at 9:25 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 80, 36 (Jacks: 60, 35)
• Calf Raises (singles): 25-16-10-10
• (Stationary Bike for 25 minutes (5 miles) )
• Stretch

Finished around 9:20 pm.

Tuesday October 28, 2008: Stationary Bike

8:33 pm

Stationary Bike: 35 minutes (7 miles)

Monday October 27, 2008: Delts

Started at 8:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19, 11, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 80, 40)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished at 9:28 pm.

Sunday October 26, 2008: Pecs, biceps

Started at 1:04 pm.

* Today is 15th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (20 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 80, 40
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 2:30 pm (approx)

Saturday October 25, 2008: Off, still sick.

Friday October 24, 2008: Lats, triceps

Started at 12:00 Noon. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2, 8+2, 7+3, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 70, 36) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished around 1:26 pm.

Thursday October 23, 2008: Off

Sick.

Wedneday October 22, 2008: Delts

Started at 1:20 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 18, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 80, 40
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished at 2:38 pm.

Tuesday October 21, 2008: Off

Monday October 20, 2008: Chest, biceps

Started at 3:35 pm.

* Today is 14th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (21 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 70, 40)
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 5:00 pm (approx)

Sunday October 19, 2008: Lats, triceps

Started at 11:39 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 9+1, 7+3, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Bicycle Crunches: 70, 36 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 12:50 pm.

Saturday October 18, 2008: Off

Friday October 17, 2008: Delts

Started at 12:39 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Jacks: 60 (Bicycle Crunches: 70)
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35 (Bicycle Crunches: 60)
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 1:30 pm.

Thursday October 16, 2008: Off

Did a bit of exercise at judo; led warm-ups.

Wednesday October 15, 2008: Chest, biceps

Started at 5:05 pm.

* Today is 13th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60) Bicycle crunches: 70, 40
• (Calf Raises (all single): 25, 15, 10, 10)
• (Jacks: 35)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 6:28 pm (approx)

Tuesday October 14, 2008: Lats, triceps

Started at 4:54 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 9+1, 6+4, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Jacks: 60, 35 (Bicycle Crunches: 60, 36)
• Calf Raises (singles): 25-16-10-10
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 5:41 pm.

Friday October 10, 2008: Delts

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

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Bicycle Crunches: 70 (Jacks: 60)
• Calf raises (singles, no rest): 25-15-10-10
• Bicycle Crunches: 60 (Jacks: 35)
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 1:53 pm.

Thursday October 9, 2008: Chest, biceps

Started at 7:28 pm.

* Today is 12th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 6, 5, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60 (Twisting bicycle crunches: 70)
• Calf Raises (all single): (25, 15, 10, 10)
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 8:47 pm (approx)

Wendesday October 8, 2008: Off

Tuesday October 7, 2008: Lats, triceps.

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

• Wide Grip Chins: 19+1, 9+1, 6+4, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Bicycle Crunches: 60, 35 (Jacks: 60)
• Calf Raises (singles): (25-16-10-10)
• Jacks: (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 7:?? pm.

Monday October 6, 2008: Delts

Started at 12:44 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 8, 7, 6 (7) = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 22, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 2:38 pm.

Sunday October 5, 2008: Off

Saturday October 4, 2008: Off

Friday September 3, 2008: Chest, biceps

Started at 7:44 pm.

* Today is 11th slow pushups day in a row:

• Pushups: 75 (2 min), 38 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 312 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 6, 6, 5, 5, 5 = 27
• Good Mornings: 20, 20
• Twisting bicycle crunches: 70 (Jacks: 60)
• Calf Raises (all single): (25, 15, 10, 10)
• (Jacks: 35)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 8:56 pm (approx)

Thursday October 2, 2008: Lats, triceps

Started at 5:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 9+1, 6+4, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Jacks: 60
• Calf Raises (singles): 25-16-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:58 pm.

Tuesday September 30, 2008: Delts

Started at 1:41 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 7 (8), 6 (7), 6 (7) = 47
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9 (minor rest after 8), 8 = 48
• Good Mornings: 22, 22 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 10 (3 miles)
• Stretch

Finished at 2:38 pm.

Monday September 29, 2008: Pecs, biceps

Started at 4:50 pm.

* Today is 10th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (21 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3 (+3 negatives w/ spot), = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 25, 15, 10, 10
• Jacks: 35
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 6:01 pm (approx)

Sunday Semptember 28, 2008: Off

Saturday September 27, 2008: Off

Friday September 26. 2008: Lats, triceps

Started at 6:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19, 9+1, 6+4, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Jacks: 60
• Calf Raises (singles): 25-16-12-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:58 pm.

Thursday September 25, 2008: Delts

Started at 7:12 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 7 (8), 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9 (minor rest after 7), 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (15 minutes (3 miles) )
• Stretch

Finished at 7:58 pm.

Wednesday September 24, 2008: Off

Tuesday September 23, 2008: Pecs, biceps

Started at 5:44 pm.

* Today is 9th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (21 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3 (+3 negatives w/ spot), = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 25, 15, 10, 10
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 7:01 pm (approx)

Friday Sept 19 - Monday September 22: 4 days off

Busy weekend in addition to not feeling well. 4 days off!

Thursday September 18, 2008: Lats

Still not feeling well, but feeling guilty about doing nothing. Very late, and due to this cold I may just do the lats exercises, no abs, etc (ended up doing everything but calf raises and bike).

Started at 10:44 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 9+2, 6+4, 5+4, 5+3, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 50 (60)
• Calf Raises (singles): 0 (25-16-12-10 )
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 11:26 pm.

Wednesday September 17, 2008: Off - sick

Still fighting that cold.

Tuesday September 16, 2008: Delts

Still feeling sick.

Started at 3:47 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 8, 7, 6 = 47
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (15 minutes (3 miles) )
• Stretch

Finished at 4:33 pm.

Monday September 15, 2008: Off - sick

Still have regular stomach issues, but feeling a cold coming on too.

Sunday September 14, 2008: Chest, biceps

Started at 11:38 am.

* Today is 8th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 8 = 50 (27 lbs last set)
• BB Curls - 95 lbs: 4, 3, 3, 3, 3, = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 35
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 12:35 pm (approx)

Saturday September 14, 2008: Off

Friday September 13, 2008: Lats,triceps

Still not feeling well.

Started at 3:24 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 9+2, 7+3, 5+4, 5+3, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf Raises (singles): 25-16-12-10
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 4:13 pm.

Thursday September 11, 2008: Off

Wedneday September 10, 2008: Off

Tuesday September 9, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 9:06 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 9 (10), 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 8, 8 = 47
• Good Mornings: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf raises (singles, no rest): 0 (25-15-10-10)
• Jacks: 35
• Stretch
• Stationary Bike for 0 (15 minutes (3 miles) )

Finished at 9:46 pm.

Monday September 8, 2008: Chest, biceps

Started at 5:58 pm.

* Today is 7th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (22.5 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 8 = 50 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 25, 25
• Jacks: 50 (60)
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 6:50 pm.

Sunday September 7, 2008: Lats, triceps

Not feeling well.

Started at 5:48 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 5+3, 5+3
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf Raises (singles): 25-15-10-10
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:35 pm.

Saturday September 6, 2008: Off

Friday September 5: Off

Thursday September 4, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 11:23 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 9 (10), 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- just added 5 pounds: 95 lbs (1.5 min rest): 12, 11, 10, 8, 8 = 47
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 0 (25-15-10-10)
• Jacks: 35
• Stretch
• Stationary Bike for 15 minutes (3 miles)

Finished at 12:34 pm.

Wednesday September 3, 2008: Chest, biceps

Started at 5:15 pm.

* Today is 7th slow pushups day in a row:

• Pushups: 65 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 300 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 8 = 50 (27 lbs last set)
• BB Curls - 90 lbs: 3, 4, 3, 4, 4, = 18
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 6:10 pm.

Tuesday September 2, 2008: Off

Monday September 1, 2008: Lats, triceps

Started at 5:27 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 12, 10, 10, 10,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (singles): 20-15-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:19 pm.

Sunday August 31, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

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

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 9 (10), 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 25 minutes (5 miles) (hour or so after everything else)
• Stretch

Finished at ?.

Saturday August 30, 2008: Off

Friday August 29, 2008: Off

Thursday August 28, 2008: Chest, biceps

Started at 3:22 pm.

* Today is 6th slow pushups day in a row:

• 65 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 20, 20 = 290 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 0 (Too tired this time; 5, 4, 3, 3, 4, = 19 last time)
• Good Mornings: 25, 25
• Jacks: 60 (had to let feet hit floor 4 times starting at 47)
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 20 minutes, 4 miles.
• Stretch

Finished at 4:45 pm.

Wednesday August 27, 2008: Lats, triceps

Started at 7:00 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (singles): 20-15-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 7:46 pm.

Tuesday August 26, 2008: Off

Worked on the lawn.

Monday August 25, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 8:22 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 18, 10, 7, 7, 6 = 48
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 20-15-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished at 9:35 pm.

Sunday August 24, 2008: Chest, biceps

Started at 10:02 am.

* Today is 5th slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 20, 20, 25 = 290 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 5, 4, 3, 3, 4, = 19
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 11:36 am.

Saturday August 23, 2008: Off

Friday August 22, 2008: Off

Thursday August 21, 2008: Lats, triceps

Started at 2:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises: 50-10-10-10 (both-single (each)-single-single)
• Jacks: 35
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:05 pm.

Wednesday August 20, 2008: Off

Over-trained!

Tuesday August 19, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 8:28 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 17, 10, 7, 7, 6 = 44
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Jacks: 35
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished at 9:35 pm.

Monday August 18, 2008: Chest, biceps

Started at 9:10 pm.

* Today is 4th slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 20, 20, 20 = 285 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 0 (20, 20 )
• Jacks: 0 (60)
• Calf Raises: 0 (50-10-50)
• Jacks: 0 (35)
• Stationary Bike: 0 (15 minutes, 3 miles.)
• Stretch

Finished at 10:00 pm.

Saturday August 16, 2008: Lats, triceps

Started at 12:45 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 17 (18), 8+2, 6+4, 4+5, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises: 50-10-50
• Jacks: 30
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished around 2:05 pm.

Friday August 15, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 12:25 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 17, 8 (10), 7, 6.5 (7), 6 = 44
• More than 3 minutes in between.
• Cleans- 90 lbs: 12 (1.5 min), 12 (1.5 min), 8 (1.5 min), 8 (1.5 min), 8 = 48
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Jacks: 30
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished at 1:38 pm.

Thursday August 14, 2008: Chest, biceps

Started at 1:34 pm.

* Today is third slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 20, 20, 20, 20, 25 = 280 (22 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 3:01 pm.

Tuesday August 12, 2008: Lats, triceps.

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

• Wide Grip Chins: 18, 8+2, 6+4, 4+5, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 10, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Stationary Bike for 2 minutes (2 miles)
• Stretch

Finished around 7:34 pm.

Monday August 11, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 3:05 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 17, 10, 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- 90 lbs: 12, 12, 8, 8, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished at 4:12 pm.

Saturday August 9, 2008: Chest, biceps

Started at 1:42 pm.

*normally do pushups quickly; going to alternate between that and slow, controlled pushups each cycle. Today is second slow day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 20, 20, 20, 20, 20 = 275 (23 min or so)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 85 lbs: 5, 4, 4, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 3:05 pm.

Wednesday August 6, 2008: Lats, Triceps

Started at 5:29 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+3, 4+5, 4+4, 4+3
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (85 lbs) 10, 12, 12, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:10 pm.

Tuesday August 5, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 5:12 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 17, 10, 6 (7 last time), 7, 6 = 46
• More than 3 minutes in between.
• Cleans- 85 lbs: 14 (1.5 min rest), 12, 8, 8, 8 = 50
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished at 6:16 pm.

Monday August 4, 2008: Chest, biceps

Started at 10:57 am.

*normally do pushups quickly; going to alternate between that and slow, controlled pushups each cycle. Today is first slow day.

• 55 (2 min), 30 (1.5 min), 25, 25, 25, 20, 20, 20, 20, 20 = 260
• (Last time speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 85 lbs: 5, 3, 3, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 12:00 pm.

Friday August 1, 2008: Lats, triceps

Started at 10:47 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+3, 5+4, 4+4, 4+3
• 5 minutes in between (Kelly leaving for work)
• Bent-over BB Rows (85 lbs) 10, 12, 12, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 12:05 pm.

Thursday July 31, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 11:29 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 16, 10, 7, 6 (7 last time), 6 = 44
• More than 3 minutes in between.
• Cleans- 85 lbs: 14 (1.5 min rest), 10, 8, 8, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished at 12:34 pm.

Tuesday July 29, 2008: Chest, biceps

Started at 10:52 am. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes)
• DB Curls - 29 lbs each: 14, 10, 9, 8, 7, 7, 7, 8 = 70 (27 lbs last set)
• BB Curls - 85 lbs: 4, 3, 3, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike: 20 minutes, 4 miles.
• Stretch

Finished at 12:16 pm.

Friday July 25, 2008: Lats, triceps

Started at 4:54 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 16, 9+1, 6+3, 5+4, 4+4, 4+3
• Bent-over BB Rows (85 lbs) 10, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 14, 14, 12, 12
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished around 6:06 pm.

Wednesday July 24, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 11:52 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 15, 10, 7, 7, 6 = 45
• More than 3 minutes in between.
• Cleans- 85 lbs: 14, 10, 8, 8, 7 = 47
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 15 minutes (3 miles)

Finished at 12:52 pm.

Monday July 21, 2008: Chest, biceps

Started at 5:10 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 22 minutes, 20 last time, but I may have done an extra set)
• DB Curls - 29 lbs each: 14, 10, 9, 8, 7, 7, 6, 8 = 69 (27 lbs last set)
• BB Curls - 85 lbs: 4, 3, 3, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 9:28 pm.

Thursday July 17, 2008: Lats, triceps

Started at 8:09 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 17, 8+2, 5+3, 5+4, 5+3, 4+3
• Bent-over BB Rows (85 lbs) 10, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 14, 14, 12, 12
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 9:00 pm.

Tuesday July 15, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 7:34 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 14, 10, 8, 7, 6 = 45
• More than 3 minutes in between.
• Cleans- 85 lbs: 12, 10, 8, 8, 7 = 44
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)

Finished at 8:36 pm.

Sunday July 13, 2008: Chest, biceps

Started at 8:10 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes, more than 23 last time)
• DB Curls - 29 lbs each: 14, 10, 9, 8, 7, 7, 6, 8 = 69 (27 lbs last set)
• BB Curls - 85 lbs: 3, 3, 3, 3, 3, 3 = 18
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 9:28 pm.

Thursday July 10, 2008: Lats, triceps

Started at 11:18 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 17, 9+1, 7+1, 6+3, 5+3, 4+3
• Bent-over BB Rows (85 lbs) 10, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 10
• Overhead 1-arm tricep extensions: 14, 14, 12, 12
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 12:05 pm.

Sunday July 6, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 2:13 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 14, 10, 8, 7, 6 = 45
• More than 5 minutes in between.
• Cleans- 85 lbs: 12, 10, 8, 7, 7 = 44
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 3:00 pm.

Thursday July 3, 2008: Chest, biceps

Started at 4:57 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 23 minutes, more than 26 last time)
• DB Curls - 29 lbs each: 14, 10, 9, 8, 7, 7, 6, 8 = 69 (27lbs last set)
• BB Curls - 85 lbs: 4, 3, 3, 3, 3 = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-45
• Stationary Bike: 20 minutes, 4 miles.
• Stretch

Finished at 6:25 pm.

Tuesday July 1, 2008: Lats, triceps

Started at 11:07 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 16, 9+1, 7+1, 6+3, 5+3, 4+3
• Bent-over BB Rows (85 lbs) 10, 10, 10, 10, 8,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 14, 14, 12, 12
• Good Mornings: 20, 20
• Jacks: 56
• Calf Raises: 40-10-40
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished around 12:24 pm.

Sunday June 29, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 7:14 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 14, 10, 7, 6, 6 = 43
• Cleans- 85 lbs: 12, 10, 8, 6, 6
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 7:54 pm.

Tuesday June 24, 2008: Chest, biceps

Started at 2:34 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 75, 40, 40, 30, 30, 30, 30, 30, 30 = 335
• DB Curls - 29 lbs each: 13, 10, 9, 8, 7, 7, 6, 8 = 69 (27lbs last set)
• BB Curls - 85 lbs: 3, 3, 3, 3, 3 = 19
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 40-10-40
• Did cat litter in-between, so at least 10 minute rest
• Stationary Bike: 25 minutes, 5 miles.
• Stretch

Finished at 4:35 pm.

Thursday June 19, 2008: Lats, triceps:

Started at 8:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 16, 10, 8, 6+3, 5+3, 4+3
• Bent-over BB Rows (85 lbs) 10, 10, 10, 8, 8,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 14, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 56
• Calf Raises: 40-10-40
• Stationary Bike for 25.5 minutes (5 miles)
• Stretch

Finished around 3:15 pm.

Tuesday June 17, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 9:26 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 14, 10, 7, 6, 6 = 43
• Cleans- 80 lbs: 14, 11, 8, 6, 6 (85 lbs last 3 sets)
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 45-10-45 = 100 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 10:12 pm.

Monday June 16, 2008: Chest, biceps

Started at 1:23 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 75, 40, 35, 30, 30, 30, 30, 30, 30 = 330
• DB Curls - 29 lbs each: 12, 10, 9, 8, 7, 7, 6, 8 = 68 (27lbs last set)
• BB Curls - 80 lbs: 6, 4, 2, 4, 3 = 19
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 40-10-40
• Stationary Bike: 25 minutes, 5 miles.

Finished at 3:00 pm.

Saturday June 14, 2008: Lats, triceps

Started at 1:57 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 14 (12), 10, 8 (9), 6+3, 4+4, 4+2
• Bent-over BB Rows (80 lbs) 12, 10, 10, 10, 10,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 56
• Calf Raises: 40-10-40
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished around 3:15 pm.

Thursday June 12, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 9:26 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 14, 14, 14
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 29 lbs each: 13, 10, 7, 6, 6 = 42
• Cleans- 80 lbs: 13, 11, 6, 6,
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 40-10-40 = 100 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 10:12 pm.

Monday June 9, 2008: Chest, biceps

Started at 6:14 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 30, 30, 30, 25 = 315
• unplanned rest for around 8 min.
• DB Curls - 29 lbs each: 12, 10, 9, 7, 6, 6, 6, = 56 (27lbs last 2 reps)
• (BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury))
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 40-10-40
• Stationary Bike: 29 minutes, 4.1 miles.

Finished at 7:35 pm.

Sunday June 8, 2008: Lats, triceps

Started at 1:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 9, 6+3, 4+4
• Bent-over BB Rows (80 lbs) 12, 10, 10, 10, 10,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:11 pm.

Thursday June 5, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

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

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 14, 14, 14
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 29 lbs each: 12, 11, 6, 6, 5 = 41
• Cleans- 80 lbs: 12, 10, 9, 8
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)
• Stationary Bike for 15 minutes (3 miles)

Finished at 5:10 pm.

Tuesday June 3, 2008: Chest, biceps

Started at 11:18 am. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 30, 30, 30, 20 = 310
• DB Curls - 27 lbs each: 12, 10, 10, 8, 7, 7, 6, = 52
• (BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury))
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 15 minutes, 3 miles.

Finished at 12:28 pm.

Sunday June 1, 2008: Lats, triceps

Started at 4:18 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 8, 6+3, 4+4
• Bent-over BB Rows (80 lbs) 12, 10, 10, 10, 10,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished around 5:25 pm.

Thursday May 29, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 4:32 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 14, 14, 14
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 29 lbs each: 12, 11, 7, 5, 5 = 41
• Cleans- 80 lbs: 12, 10, 9, 7
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 5:10 pm.

Sunday May 25, 2008: Chest, biceps.

Started at 11:41 am. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 25, 25, 25 = 275
• DB Curls - 27 lbs each: 12, 10, 9, 8, 7, 6 = 52
• (BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury))
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 15 minutes, 3 miles.

Finished at 12:55 pm.

Thursday May 21, 2008: Lats, triceps

Started at 4:20 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 8, 5+3, 4+4
• Bent-over BB Rows (80 lbs) 12, 10, 10, 10, 10,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 5:02 pm.

Monday May 19, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 11:13 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 16, 14, 14, 14
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 29 lbs each: 12, 11, 7, 5, 5 = 41
• Cleans- 80 lbs: 10, 10, 9, 6 (no press, nice and light due to bad shoulder)
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 11:51 am.

Tuesday May 13, 2008: Chest, biceps

Started at 11:35 am. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 25, 25, 25 = 275
• DB Curls - 27 lbs each: 12, 10, 9, 8, 7 = 46
• (BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury))
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 30-10-30
• Stationary Bike: 0 minutes, 0 miles.

Finished at 12:16 am.

Thursday May 8, 2008: Lats

Started at 1:57 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 7+3, 4+4, 4+4
• Bent-over BB Rows (80 lbs) 12, 12, 10, 10, 10,
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 1:45 pm.

Monday May 5, 2008: Sationary Bike

Stationary Bike:

• for 20 minutes (4 miles)

Sunday May 4, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 11:46 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 14, 14, 14, 14
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 29 lbs each: 12, 11, 7, 5, 5 = 41
• Cleans- 70 lbs: 12, 10, 10, 6 (no press, nice and light due to bad shoulder)
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)
• Stationary Bike for 5 minutes (1 miles)

Finished at 12:33 pm.

Sunday April 27, 2008: Chest, biceps.

Started at 10:14 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 25, 25, 25 = 275
• DB Curls - 27 lbs each: 12, 10, 9, 8, 7 = 46
• (BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury))
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 30-10-30
• Stationary Bike: 0 minutes, 0 miles.

Finished at 11:02 pm.

Friday April 25, 2008: Lats

Been off for a couple weeks due to worst flu in the history of the universe.



Started at 8:06 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 6+4, 3+4, 3+3
• Bent-over BB Rows (70 lbs) 12, 12, 12, 10, 10, 10
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 0, 0, 0, 120
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 0-0-0
• Stationary Bike for 0minutes (0 miles)
• Stretch

Finished around 8:43 pm.

Tuesday April 15, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 5:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 27 lbs each 1st set, 29 after: 12, 11, 8, 5, 5 = 41
• Cleans- 70 lbs: 10, 10, 10, 8 (no press, nice and light due to bad shoulder)
• Good Mornings: 20, 20
• Jacks: 50
• Calf raises: 40-10-40 = 80 (double-single-double, no rest)
• Stationary Bike for 15 minutes (3 miles)

Finished at 6:40 pm.

Friday April 11, 2008: Chest, Biceps

Started at 2:40 pm. Left shoulder is still sore. Doing pushups without the bars.

• Pushups: 70, 40, 30, 30, 30, 25, 25, 25 = 275
• DB Curls - 27 lbs each: 12, 10, 9, 8, 7 = 46
• BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury)
• Good Mornings: 20, 20
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 10 minutes, 2 miles.

Finished at 3:50 pm.

Sunday April 6, 2008: Lats, Triceps

Started at 1:28 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 8+2, 5+3, 4+4 (usually do chins after BB Rows)
• Bent-over BB Rows (80 lbs) 12, 10, 10, 8, 8, 8
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 40-10-40
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished around 2:34 pm.

Friday March 28, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 8:39 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 27 lbs each: 12, 12, 9, 7, 7 = 47
• Clean & Press- 70 lbs: definitely too soon to do this exercise.
• Shrugs - 70 lbs: 16, 16, 16, 16
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-40 = 80 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)

Finished at 9:30 am.

Wednesday March 26, 2008: Chest, biceps.

Started at 4:56 pm.

• Pushups: 60, 35, 30, 30, 30, 25, 25 = 235 (1 more set normally: 25 = 260 total)
• DB Curls - 27 lbs each: 12, 10, 8, 7, 6 = 45 (2 less than last time)
• BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury)
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 10 minutes, 2 miles.

Finished at 6:00 pm.

Monday March 24, 2008: Lats, Triceps

Started at 7:17 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 7+3, 5+3, 4+4 (usually do chins after BB Rows)
• Bent-over BB Rows (80 lbs) 12, 10, 10, 8, 8, 8
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-40
• Stationary Bike for 0 minutes (0 miles)


• Stretch

Finished around 8:04 pm.

Tuesday March 18, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 5:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 5 lbs each 1st set, 7.5 lbs after: (30 sec rest intervals): 20, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 14, 14, 14
• Seated DB shoulder press - 27 lbs each: 12, 12, 9, 7, 7 = 47
• Clean & Press- 70 lbs: definitely too soon to do this exercise.
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-35 = 80 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 miles)

Finished at 6:11 pm.

Monday March 17, 2008: Chest, biceps.

Started at 10:45 am.

• Pushups: 60, 35, 30, 30, 30, 25, 25 = 235 (two more sets normally: 25 = 260 total)
• DB Curls - 27 lbs each: 12, 10, 8, 7, 6 = 45 (2 less than last time)
• BB Curls - 70 lbs: 6, 6, 6, 5, 5 = 28 (70 lbs instead of 85 due to shoulder injury)
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 5 minutes, 1 miles.

Finished at 11:48 am.

Sunday March 16, 2008: Off

Saturday March 15, 2008: Lats

Started at 10:16 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 12, 10, 8+2, 5+3, 4+4 (usually do chins after BB Rows)
• Bent-over BB Rows (70lbs first set, 80 lbs for the remainder): 12, 10, 10, 8, 8, 8
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 16, 12, 12,
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 10:56 am.

Thursday March 14, 2008: Stationary Bike

Started at 12:14 pm.

• Stationary Bike for 60 minutes, 12 miles
• Stretch out

Finished at 1:17 pm.

Tuesday March 11, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 12:02 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 5 lbs each (30 sec rest intervals): 20, 20, 18, 18
• Reverse Flies - 5 lbs each (30 sec rest intervals): 20, 20, 20, 16
• Seated DB shoulder press - 27 lbs each: 12, 12, 9, 6, 5 = 44
• Clean & Press- 70 lbs: definitely too soon to do this exercise.
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-30 = 75 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)

Finished at 12:43 pm.

Monday March 10, 2008: Chest, biceps

Been sick and injured.

Started at 11:45 am.

• Pushups: 60, 35, 30, 30, 25, 25,= 205 (two more sets normally: 25, 25 = 255 total)
• DB Curls - 27 lbs each: 12, 10, 8, 7, 6 = 45 (2 less than last time)
• BB Curls - 70 lbs: 6, 5, 6, 5, 5 = 27 (70 lbs instead of 85 due to shoulder injury)
• Single arm overhead triceps extensions - 10 lbs each: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 30-10-30
• Stationary Bike: 5 minutes, 1 miles.

Finished at 11:52 pm.

Monday March 3, 2008: Lats

Started at 10:34 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 11, 10, 8+2, 5+3, 4+3 (usually do chins after BB Rows)
• Bent-over BB Rows (70lbs first set, 80 lbs for the remainder): 12, 10, 8, 8, 8, 8
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 11:13 am.

Wednesday February 27, 2008: Stationary Bike

Started at 5:16 pm.

• Stationary Bike for 50 minutes, 10 miles
• Stretch out

Finished at 6:10 pm.

Tuesday February 26, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 9:42 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Reverse Flies - 5 lbs each (30 sec rest intervals): 20, 20, 18, 14
• Seated DB shoulder press - 27 lbs each: 11, 10, 8, 8, 7 =
• Clean & Press- 70 lbs: definitely too soon to do this exercise.
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-35 = 75 (double-single-double, no rest)
• Stationary Bike for 40 minutes (8 miles)

Finished at 11:59 am.

Sunday February 24, 2008: Chest

Started at 12:08 pm.

• Pushups: 65, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 47
• BB Curls - 70 lbs: 7, 6, 6, 6, 5 = 30 (70 lbs instead of 85 due to shoulder injury)
• Single arm overhead triceps extensions - 10 lbs each: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 15 minutes, 3 miles.

Finished at 1:35 pm.

Wednesday February 20, 2008: Lats

Started at 5:07 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 10, 10, 7+3, 4+4, 4+3 (usually do chins after BB Rows)
• Bent-over BB Rows (85 lbs): 10, 9, 8, 8, 8, 8
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 5 minutes (1 miles)
• Stretch

Finished around 7:37 am.

Wednesday February 13, 2008: Delts

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

• Clean & Press- 85 lbs: 10, 10, 8, 7, 7 = 42 (5lbs more than last time) Hurt my left shoulder.
• Seated DB shoulder press - 27 lbs each: 12, 10, 9, 8, 7 = 46
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 16, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 18, 16, 14
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-35 = 75 (double-single-double, no rest)
• Stationary Bike for 15 minutes (4.8 km, 3 miles)

Finished at 5:29 pm.

Monday February 11, 2008: Chest, Biceps

Started at 8:05 am.

• Pushups: 65, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 45
• BB Curls - 80 lbs: 4, 3+1, 3, 3, 3 = 16 (85 lbs instead of 80)
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike: 0 minutes, 0 miles.

Finished at 8:54 am.

Friday February 8, 2008: Lats

Started at 7:46 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (85 lbs): 12, 12, 12, 12, 10, 10
• Wide Grip Chins: 10, 6+4, 4+4, 3+4, 3+3 (forearms giving out, possibly due to increased reps with bent-over rows)
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-35
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished around 7:37 am.

Monday February 4, 2008: Stationary Bike

Started at 10:57 am.

• Stationary Bike for 59 minutes, 12 miles
• Stretch out

Finished at 11:59 am.

Saturday, February 2, 2008: Delts

Started at 9:34 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 85 lbs: 10, 10, 8, 7, 7 = 42 (5lbs more than last time)
• Seated DB shoulder press - 27 lbs each: 12, 10, 9, 8, 7 = 46
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 16, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 14
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-35 = 75 (double-single-double, no rest)
• Stationary Bike for 15 minutes (4.8 km, 3 miles)

Finished at 10:30 am.

Wednesday January 30, 2008: Chest, Biceps.

Started at 10:58 am.

• Pushups: 65, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 45
• BB Curls - 80 lbs: 5, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-30
• Stationary Bike: 10 minutes, 2 miles.

Finished at 11:59 am.

Sunday, January 27/2008: Lats

Started at 12:55 pm. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 12, 12, 12, 10, 10
• Wide Grip Chins: 10, 7+3, 4+4, 3+4, 3+3 (forearms giving out, possibly due to increased reps with bent-over rows)
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-30
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 1:59 pm.

Thursday January 24, 2008: Stationary Bike

Started at 10:30 am.

• Stationary Bike for 60 minutes, 12.3 miles
• Stretch out

Finished at 11:20 am.

Wednesday January 23, 2008: Delts

Started at 10:14 am. All rest intervals of 1 minute unless otherwise noted.

• Clean & Press- 80 lbs: 10, 10, 9, 8, 8 = 45
• Seated DB shoulder press - 27 lbs each: 12, 10, 9, 8, 7 = 46
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-30 = 75 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 km, 0 miles)

Finished at 11:06 am.

Monday January 21, 2008: Chest

Started at 12:34 pm.

• Pushups: 60, 35, 30, 30, 25, 25, 25, 25 = 255 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 12, 10, 8, 8, 7 = 45
• BB Curls - 80 lbs: 5, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike: 20 minutes, 4 miles.

Finished at 1:51 pm.

Sunday January 20, 2008: Lats

Started at 11:41 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 12, 10, 9, 8, 8
• Wide Grip Chins: 10, 7+2, 5+3, 4+3, 4+3
• 1 Arm DB Rows - 27 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike for 15 minutes (3 miles)

Finished around 12:38 pm.

Friday January 18, 2008: Stationary Bike

Started at 10:57 am.

• Stationary Bike for 60 minutes, 12.3 miles
• Stretch out

Finished at 12:03 pm.

My Current Training Routine

As stated in a previous post, I try to train around a 5 day rotation:

Day 1:

• Lats (latissimus dorsi) - Bent-over Rows OR Horizontal Pull-ups, Chins (overhand grip), DB Rows
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 2:

• Chest (Pectorals) - Push-ups (with bars to increase range of motion)
• Biceps - DB Curls, BB Curls (heavy)
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 3:

• Full Body - Clean & Press
• Delts - Seated DB Shoulder Press, Lateral Raises, Reverse Flys
• Lower Back - Good Mornings
• Abs - Jacks
• Calves - Standing Calf Raises
• Legs/Cardio - Stationary Bike - depending on energy level

Day 4:

• Cardio/Legs - Stationary Bike for approximately 60 minutes

Day 5:

• Off

You may have noticed that I don't directly weight-train my triceps or quads. My triceps have always been fast gainers, and between the push-ups, clean & press and shoulder press, I feel they're being trained effectively. As for my quadriceps, again between the clean & press and the stationary bike, they appear to be trained adequately. Also, as I said, I *try* to keep to the 5 day rotation, but unfortunately there are often many more days off in-between active days. If you look at the dates of my training journal this week, I already had an unscheduled day off yesterday, and so far I haven't hit the bike today.

Subsequent posts will break down each day and exercise.

OK, now to try to psyche-up for an hour on the bike.

No Gym Required

Of course, if you are looking to train for any "high performance" sports, there's really no substitute for joining a good gym. The equipment, the staff resources, the inspiration of your fellow enthusiasts, and just the general atmosphere all help to push athletes to peak fitness levels. When I was young and full of beans I trained at real muscle-freak gym, and there's no doubt that my physique and strength levels increased at a much quicker rate than if I had been a member of a less intense (read 'social visit hour in training gear') gym or had attempted to train at home. I was still actively involved in judo at the time, and I had very different goals for my levels of strength, endurance and general fitness.

However, now that I'm an old fart, my goals are to continue to be as healthy as possible and to look as good as I can for my age (who's kiddin' who, most people work-out more for aesthetic reasons than health reasons, and I'm no different). Due to the number of years I spent in the gym with people with a great deal of knowledge, I think I've been able to develop my own home training system that, while not as effective as a good gym, is still quite intense, and therefore effective. If I wasn't so shy, I'd post pics of myself, but at this point I just can't do it. ;)

Currently the only equipment I use consists of the following:

• Barbell (standard home BB, around 20 lb bar)
• Dumbells
• Two different types of chinning bars (a later post will explain why the need for two)
• Chair (any old utility type) for shoulder press
• Chair (comfy chair with padded armrests) for good mornings
• Stationary bike (air resistance, arm action)

My next purchase will be a set of Power Blocks!

I've used this blog as my training journal for some time now (a training journal is a necessity in my opinion), and now I thought I'd add blog entries on my training routine itself, as well as general posts about staying in shape. The next few posts will outline the rotating 5 day weekly schedule and each of the exercises.

Tuesday January 15, 2008: Delts.

Started at 10:44 am. 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, 7.5, 6 = 42
• Lateral raises - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 18, 16, 14, 12
• Good Mornings: 18, 18
• Jacks: 50
• Calf raises: 35-10-25 = 90 (double-single-double, no rest)
• Stationary Bike for 0 minutes (0 km, 0 miles)

Finished at 11:30 pm.

Monday January 14, 2008: Chest, biceps.

Started at 11:01 am.

• Pushups: 60, 35, 30, 25, 25, 25, 20, 20 = 240 total (slowing pushups down, more controlled)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42
• BB Curls - 80 lbs: 4, 4, 4, 4, 4 = 20 (80 lbs instead of 70)
• Good Mornings: 15, 15
• Jacks: 50
• Calf Raises: 35-10-25
• Stationary Bike: 15 minutes, 3 miles.

Finished at 12:07 pm.

Friday January 11, 2008: Lats

Started at 11:35 am. All rest intervals of 1 minute unless otherwise noted.

• Bent-over BB Rows (80 lbs): 12, 11, 10, 9, 8, 8
• Wide Grip Chins: 10, 8+1, 5+3, 4+3, 4+3
• 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 15 minutes (3.1 miles)

Finished around 12:24 pm.

Sunday January 6, 2008: Delts

Started at 12:08 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: 16, 16
• 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 1:00 pm.

Friday January 4, 2008: Chest, biceps, etc.

Started at 10:48 am.

• Pushups: 60, 35, 25, 25, 23, 22, 20, 20 = 230 total (slowing pushups down, more controlled) - Chest (pecs, pectorals)
• DB Curls - 27 lbs each: 10, 10, 8, 8, 6 = 42 - Biceps
• BB Curls - 80 lbs: 5, 4, 4, 3, 3 = 19 (80 lbs instead of 70) - Biceps
• Good Mornings: 15, 15 - Lower Back
• Jacks: 50 - Abs, Abdominals
• Calf Raises: 35-10-25
• Stationary Bike: 10 minutes, 2 miles.

Finished at 11:51 am.