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.