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.