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.