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.