Friday October 31, 2008: Pecs, biceps

Started at 11:50 am.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (20 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 - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 80, 40)
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 30 minutes, 6 miles.
• Stretch

Finished at 1:30 pm (approx)

Thursday October 30, 2008: Off

Wednesday October 28, 2008: Lats, triceps

Started at 9:25 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  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: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 80, 36 (Jacks: 60, 35)
• Calf Raises (singles): 25-16-10-10
• (Stationary Bike for 25 minutes (5 miles) )
• Stretch

Finished around 9:20 pm.

Tuesday October 28, 2008: Stationary Bike

8:33 pm

Stationary Bike: 35 minutes (7 miles)

Monday October 27, 2008: Delts

Started at 8:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 16, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19, 11, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 80, 40)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished at 9:28 pm.

Sunday October 26, 2008: Pecs, biceps

Started at 1:04 pm.

* Today is 15th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (20 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 - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 80, 40
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 2:30 pm (approx)

Saturday October 25, 2008: Off, still sick.

Friday October 24, 2008: Lats, triceps

Started at 12:00 Noon. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2, 8+2, 7+3, 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: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 12, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 70, 36) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished around 1:26 pm.

Thursday October 23, 2008: Off

Sick.

Wedneday October 22, 2008: Delts

Started at 1:20 pm. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 18, 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, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 80, 40
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 25 minutes (5 miles)
• Stretch

Finished at 2:38 pm.

Tuesday October 21, 2008: Off

Monday October 20, 2008: Chest, biceps

Started at 3:35 pm.

* Today is 14th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (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 - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 70, 40)
• (Calf Raises (all single): 25, 15, 10, 10)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 5:00 pm (approx)

Sunday October 19, 2008: Lats, triceps

Started at 11:39 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 9+1, 7+3, 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
• Bicycle Crunches: 70, 36 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 12:50 pm.

Saturday October 18, 2008: Off

Friday October 17, 2008: Delts

Started at 12:39 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, 7 = 49
• 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 (Bicycle Crunches: 70)
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35 (Bicycle Crunches: 60)
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 1:30 pm.

Thursday October 16, 2008: Off

Did a bit of exercise at judo; led warm-ups.

Wednesday October 15, 2008: Chest, biceps

Started at 5:05 pm.

* Today is 13th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (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: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60) Bicycle crunches: 70, 40
• (Calf Raises (all single): 25, 15, 10, 10)
• (Jacks: 35)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 6:28 pm (approx)

Tuesday October 14, 2008: Lats, triceps

Started at 4:54 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 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, 35 (Bicycle Crunches: 60, 36)
• Calf Raises (singles): 25-16-10-10
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 5:41 pm.

Friday October 10, 2008: Delts

Started at 1:10 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, 10, 8, 7, 7 = 49
• 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)
• Bicycle Crunches: 70 (Jacks: 60)
• Calf raises (singles, no rest): 25-15-10-10
• Bicycle Crunches: 60 (Jacks: 35)
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 1:53 pm.

Thursday October 9, 2008: Chest, biceps

Started at 7:28 pm.

* Today is 12th slow pushups day in a row:

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (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: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 6, 5, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60 (Twisting bicycle crunches: 70)
• Calf Raises (all single): (25, 15, 10, 10)
• Jacks: 35
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 8:47 pm (approx)

Wendesday October 8, 2008: Off

Tuesday October 7, 2008: Lats, triceps.

Started at 6:22 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 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
• Bicycle Crunches: 60, 35 (Jacks: 60)
• Calf Raises (singles): (25-16-10-10)
• Jacks: (35)
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 7:?? pm.

Monday October 6, 2008: Delts

Started at 12:44 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 (7) = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (1.5 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 22, 20 (25, 25)
• Jacks: 60
• Calf raises (singles, no rest): 25-15-10-10
• Jacks: 35
• Stationary Bike for 0 (0 miles)
• Stretch

Finished at 2:38 pm.

Sunday October 5, 2008: Off

Saturday October 4, 2008: Off

Friday September 3, 2008: Chest, biceps

Started at 7:44 pm.

* Today is 11th slow pushups day in a row:

• Pushups: 75 (2 min), 38 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 312 (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: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 6, 6, 5, 5, 5 = 27
• Good Mornings: 20, 20
• Twisting bicycle crunches: 70 (Jacks: 60)
• Calf Raises (all single): (25, 15, 10, 10)
• (Jacks: 35)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch

Finished at 8:56 pm (approx)

Thursday October 2, 2008: Lats, triceps

Started at 5:38 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 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): 25-16-10-10
• Jacks: 35
• Stationary Bike for 0 minutes (0 miles)
• Stretch

Finished around 6:58 pm.