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.