Sunday August 31, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 10:10 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: 18, 9 (10), 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 25 minutes (5 miles) (hour or so after everything else)
• Stretch

Finished at ?.

Saturday August 30, 2008: Off

Friday August 29, 2008: Off

Thursday August 28, 2008: Chest, biceps

Started at 3:22 pm.

* Today is 6th slow pushups day in a row:

• 65 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 20, 20 = 290 (22 min or so)
• (Last time I did speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 0 (Too tired this time; 5, 4, 3, 3, 4, = 19 last time)
• Good Mornings: 25, 25
• Jacks: 60 (had to let feet hit floor 4 times starting at 47)
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 20 minutes, 4 miles.
• Stretch

Finished at 4:45 pm.

Wednesday August 27, 2008: Lats, triceps

Started at 7:00 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (singles): 20-15-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 7:46 pm.

Tuesday August 26, 2008: Off

Worked on the lawn.

Monday August 25, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 8:22 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: 18, 10, 7, 7, 6 = 48
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 20-15-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished at 9:35 pm.

Sunday August 24, 2008: Chest, biceps

Started at 10:02 am.

* Today is 5th slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 20, 20, 25 = 290 (22 min or so)
• (Last time I did speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 5, 4, 3, 3, 4, = 19
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 11:36 am.

Saturday August 23, 2008: Off

Friday August 22, 2008: Off

Thursday August 21, 2008: Lats, triceps

Started at 2:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises: 50-10-10-10 (both-single (each)-single-single)
• Jacks: 35
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:05 pm.

Wednesday August 20, 2008: Off

Over-trained!

Tuesday August 19, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 8:28 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: 17, 10, 7, 7, 6 = 44
• More than 3 minutes in between.
• Cleans- 90 lbs (1.5 min rest): 12, 12, 10, 8, 8 = 48
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Jacks: 35
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished at 9:35 pm.

Monday August 18, 2008: Chest, biceps

Started at 9:10 pm.

* Today is 4th slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 20, 20, 20 = 285 (22 min or so)
• (Last time I did speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 0 (20, 20 )
• Jacks: 0 (60)
• Calf Raises: 0 (50-10-50)
• Jacks: 0 (35)
• Stationary Bike: 0 (15 minutes, 3 miles.)
• Stretch

Finished at 10:00 pm.

Saturday August 16, 2008: Lats, triceps

Started at 12:45 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 17 (18), 8+2, 6+4, 4+5, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises: 50-10-50
• Jacks: 30
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished around 2:05 pm.

Friday August 15, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 12:25 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: 17, 8 (10), 7, 6.5 (7), 6 = 44
• More than 3 minutes in between.
• Cleans- 90 lbs: 12 (1.5 min), 12 (1.5 min), 8 (1.5 min), 8 (1.5 min), 8 = 48
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Jacks: 30
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished at 1:38 pm.

Thursday August 14, 2008: Chest, biceps

Started at 1:34 pm.

* Today is third slow pushups day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 20, 20, 20, 20, 25 = 280 (22 min or so)
• (Last time I did speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 90 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 3:01 pm.

Tuesday August 12, 2008: Lats, triceps.

Started at 6:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 4+5, 4+4, 4+4
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (90 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: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Stationary Bike for 2 minutes (2 miles)
• Stretch

Finished around 7:34 pm.

Monday August 11, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 3:05 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: 17, 10, 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- 90 lbs: 12, 12, 8, 8, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished at 4:12 pm.

Saturday August 9, 2008: Chest, biceps

Started at 1:42 pm.

*normally do pushups quickly; going to alternate between that and slow, controlled pushups each cycle. Today is second slow day in a row:

• 60 (2 min), 35 (1.5 min), 30, 25, 25, 20, 20, 20, 20, 20 = 275 (23 min or so)
• (Last time I did speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 85 lbs: 5, 4, 4, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 50-10-50
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 3:05 pm.

Wednesday August 6, 2008: Lats, Triceps

Started at 5:29 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+3, 4+5, 4+4, 4+3
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (85 lbs) 10, 12, 12, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:10 pm.

Tuesday August 5, 2008: Delts

Left lateral deltoid is still injured so just going through motions that don't hurt.

Started at 5:12 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: 17, 10, 6 (7 last time), 7, 6 = 46
• More than 3 minutes in between.
• Cleans- 85 lbs: 14 (1.5 min rest), 12, 8, 8, 8 = 50
• Good Mornings: 20, 20
• Jacks: 60
• Calf raises: 50-10-50 = 100 (double-single-double, no rest)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished at 6:16 pm.

Monday August 4, 2008: Chest, biceps

Started at 10:57 am.

*normally do pushups quickly; going to alternate between that and slow, controlled pushups each cycle. Today is first slow day.

• 55 (2 min), 30 (1.5 min), 25, 25, 25, 20, 20, 20, 20, 20 = 260
• (Last time speed 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: 15, 10, 9, 8, 7, 7, 7, 8 = 71 (27 lbs last set)
• BB Curls - 85 lbs: 5, 3, 3, 3, 3, = 16
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 12:00 pm.

Friday August 1, 2008: Lats, triceps

Started at 10:47 am. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+3, 5+4, 4+4, 4+3
• 5 minutes in between (Kelly leaving for work)
• Bent-over BB Rows (85 lbs) 10, 12, 12, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm tricep extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 60
• Calf Raises: 45-10-50
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 12:05 pm.