Tuesday September 30, 2008: Delts

Started at 1:41 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 (8), 6 (7), 6 (7) = 47
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9 (minor rest after 8), 8 = 48
• Good Mornings: 22, 22 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 10 (3 miles)
• Stretch

Finished at 2:38 pm.

Monday September 29, 2008: Pecs, biceps

Started at 4:50 pm.

* Today is 10th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (21 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: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3 (+3 negatives w/ spot), = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 25, 15, 10, 10
• Jacks: 35
• Stationary Bike: 10 minutes, 2 miles.
• Stretch

Finished at 6:01 pm (approx)

Sunday Semptember 28, 2008: Off

Saturday September 27, 2008: Off

Friday September 26. 2008: Lats, triceps

Started at 6:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19, 9+1, 6+4, 5+4, 5+4, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 22, 22
• Jacks: 60
• Calf Raises (singles): 25-16-12-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:58 pm.

Thursday September 25, 2008: Delts

Started at 7:12 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: 18, 10, 7 (8), 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9 (minor rest after 7), 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (15 minutes (3 miles) )
• Stretch

Finished at 7:58 pm.

Wednesday September 24, 2008: Off

Tuesday September 23, 2008: Pecs, biceps

Started at 5:44 pm.

* Today is 9th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (21 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: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3 (+3 negatives w/ spot), = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 25, 15, 10, 10
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 7:01 pm (approx)

Friday Sept 19 - Monday September 22: 4 days off

Busy weekend in addition to not feeling well. 4 days off!

Thursday September 18, 2008: Lats

Still not feeling well, but feeling guilty about doing nothing. Very late, and due to this cold I may just do the lats exercises, no abs, etc (ended up doing everything but calf raises and bike).

Started at 10:44 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 9+2, 6+4, 5+4, 5+3, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 12, 12, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Jacks: 50 (60)
• Calf Raises (singles): 0 (25-16-12-10 )
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 11:26 pm.

Wednesday September 17, 2008: Off - sick

Still fighting that cold.

Tuesday September 16, 2008: Delts

Still feeling sick.

Started at 3:47 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, 8, 7, 6 = 47
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (15 minutes (3 miles) )
• Stretch

Finished at 4:33 pm.

Monday September 15, 2008: Off - sick

Still have regular stomach issues, but feeling a cold coming on too.

Sunday September 14, 2008: Chest, biceps

Started at 11:38 am.

* Today is 8th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (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, 8 = 50 (27 lbs last set)
• BB Curls - 95 lbs: 4, 3, 3, 3, 3, = 15
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 35
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 12:35 pm (approx)

Saturday September 14, 2008: Off

Friday September 13, 2008: Lats,triceps

Still not feeling well.

Started at 3:24 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 9+2, 7+3, 5+4, 5+3, 5+3
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 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: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf Raises (singles): 25-16-12-10
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 4:13 pm.

Thursday September 11, 2008: Off

Wedneday September 10, 2008: Off

Tuesday September 9, 2008: Delts

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

Started at 9:06 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: 95 lbs (1.5 min rest): 12, 11, 10, 8, 8 = 47
• Good Mornings: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf raises (singles, no rest): 0 (25-15-10-10)
• Jacks: 35
• Stretch
• Stationary Bike for 0 (15 minutes (3 miles) )

Finished at 9:46 pm.

Monday September 8, 2008: Chest, biceps

Started at 5:58 pm.

* Today is 7th slow pushups day in a row:

• Pushups: 70 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 305 (22.5 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, 8 = 50 (27 lbs last set)
• BB Curls - 95 lbs: 3, 3, 3, 3, 3, = 15
• Good Mornings: 25, 25
• Jacks: 50 (60)
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 6:50 pm.

Sunday September 7, 2008: Lats, triceps

Not feeling well.

Started at 5:48 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18, 8+2, 6+4, 5+4, 5+3, 5+3
• 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 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: 20, 20 (25, 25)
• Jacks: 50 (60)
• Calf Raises (singles): 25-15-10-10
• Jacks: 0 (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:35 pm.

Saturday September 6, 2008: Off

Friday September 5: Off

Thursday September 4, 2008: Delts

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

Started at 11:23 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: 18, 9 (10), 7, 7, 6 = 47
• More than 3 minutes in between.
• Cleans- just added 5 pounds: 95 lbs (1.5 min rest): 12, 11, 10, 8, 8 = 47
• Good Mornings: 25, 25
• Jacks: 60
• Calf raises (singles, no rest): 0 (25-15-10-10)
• Jacks: 35
• Stretch
• Stationary Bike for 15 minutes (3 miles)

Finished at 12:34 pm.

Wednesday September 3, 2008: Chest, biceps

Started at 5:15 pm.

* Today is 7th slow pushups day in a row:

• Pushups: 65 (2 min), 35 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 300 (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, 8 = 50 (27 lbs last set)
• BB Curls - 90 lbs: 3, 4, 3, 4, 4, = 18
• Good Mornings: 25, 25
• Jacks: 60
• Calf Raises (all single): 20, 15, 10, 10
• Jacks: 0 (35)
• Stationary Bike: 0 minutes, 0 miles.
• Stretch

Finished at 6:10 pm.

Tuesday September 2, 2008: Off

Monday September 1, 2008: Lats, triceps

Started at 5:27 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, 12, 10, 10, 10,
• 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 6:19 pm.