- Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 25, 25, 25 = 335 (22 min)
- DB Hammer Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
- BB Curls - 80 lbs: 8, 7, 6, 5, 5 = 27
- Good Mornings: 20, 20
- (Jacks: 60, 35) Bicycle crunches: 110, 60
- Calf Raises (all single): 25, 20, 15, 10,
- (Stationary Bike: 30 minutes, 6 miles.)
- (Stretch)
Saturday, November 29, 2008
Saturday November 29, 2008: Pecs, biceps
Started at 2:30 pm.
Thursday, November 27, 2008
Thursday November 27, 2008: Lats, triceps
Started at 8:30 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. - 45 sec rest intervals: 20, 14, 12, 10
- Overhead 1-arm triceps extensions: 20, 16, 14, 10
- Good Mornings: 20, 20
- (Bicycle Crunches: 110, 50) Jacks: 60, 35
- (Calf Raises (singles): 25-16-10-10)
- Stationary Bike for 15 minutes (3 miles)
- Stretch
- Reverse Fore-arm Curls (5lbs ea.): 16, 16
Finished around 2:46 pm.
Wednesday, November 26, 2008
Wednesday November 26, 2008: Delts
Started at 12:50 am. All rest intervals of 1 minute unless otherwise noted.
- Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 10 = 48
- More than 3 minutes in between.
- Seated DB shoulder press - 29 lbs each: 18 (20), 9, 7 (8), 7, 7 = 48
- Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 14, 12
- Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
- Good Mornings: 20, 20
- (Jacks: 60, 35) Bicycle Crunches: 100, 60
- (Calf raises (singles, no rest): 25-15-10-10)
- More than 10 minutes in between.
- Stationary Bike for 20 minutes (4 miles)
- Stretch
Finished at 2:35 pm.
Monday, November 24, 2008
Monday November 24, 2008: Pecs, biceps
Started at 9:18 pm.
- Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
- (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: 8, 7, 6, 5, 5 = 27
- Good Mornings: 20, 20
- Jacks: 60, 35 (Bicycle crunches: 100, 40)
- Calf Raises (all single): 25, 15, 10, 10
- (Stationary Bike: 30 minutes, 6 miles.)
- (Stretch)
Sunday, November 23, 2008
Sunday November 23, 2008: Lats, triceps
Started at 1:30 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, 13, 10
- Good Mornings: 20, 20
- Bicycle Crunches: 110, 50 (Jacks: 60, 35)
- (Calf Raises (singles): 25-16-10-10)
- Stationary Bike for 15 minutes (3 miles)
- Stretch
Finished around 2:46 pm.
Friday, November 21, 2008
Friday November 21, 2008: Delts
Started at 11:30 am. 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): 20, 16, 16, 16
- Seated DB shoulder press - 29 lbs each: 19 (20), 9, 8, 7, 7 = 49
- More than 3 minutes in between.
- Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 8 = 48
- Good Mornings: 20, 20
- Jacks: 60, 35 (Bicycle Crunches: 100, 50)
- (Calf raises (singles, no rest): 25-15-10-10)
- Stationary Bike for 10 minutes (2 miles)
- Stretch
Finished at 12:35 pm.
Thursday, November 20, 2008
Thursday November 20, 2008: Pecs, biceps
Started at 7:30 pm.
- Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
- (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: 100, 40
- Calf Raises (all single): 25, 15, 10, 10
- (Stationary Bike: 30 minutes, 6 miles.)
- (Stretch)
Monday, November 17, 2008
Monday November 18, 2008: Lats, triceps
Started at 10:25 am. 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, 14, 10
- Good Mornings: 20, 20
- (Bicycle Crunches: 100, 36) Jacks: 60, 35
- (Calf Raises (singles): 25-16-10-10)
- Stationary Bike for 15 minutes (3 miles)
- Stretch
Finished around 11:42 pm.
Sunday, November 16, 2008
Thursday, November 13, 2008
Thursday November 13, 2008: Delts
Started at 7:50 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): 20, 16, 16, 16
- Seated DB shoulder press - 29 lbs each: 20, 9, 8, 7, 7 = 49
- More than 3 minutes in between.
- Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 8 = 48
- Good Mornings: 20, 20
- (Jacks: 60, 35) Bicycle Crunches: 100, 50
- (Calf raises (singles, no rest): 25-15-10-10)
- Stationary Bike for 15 minutes (3 miles)
- (Stretch)
Finished at 9:02 pm.
Tuesday, November 11, 2008
Tuesday November 11, 2008: Pecs, biceps
Started at 9:29 pm.
- Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (21 min)
- (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: 90, 40)
- Calf Raises (all single): 25, 15, 10, 10
- (Stationary Bike: 30 minutes, 6 miles.)
- (Stretch)
Monday, November 10, 2008
Monday November 10, 2008: Lats, triceps
Started at 8:02 pm. All rest intervals of 1 minute unless otherwise noted.
- Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 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, 14, 10
- Good Mornings: 20, 20
- Bicycle Crunches: 100, 36 (Jacks: 60, 35)
- (Calf Raises (singles): 25-16-10-10)
- Stationary Bike for 25 minutes (5.1 miles)
- Stretch
Finished around 10:25 pm.
Thursday, November 6, 2008
Thursday November 6, 2008: Delts
Started at 5:39 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): 20, 16, 16, 16
- Seated DB shoulder press - 29 lbs each: 19, 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: 90, 40)
- Calf raises (singles, no rest): 25-15-10-10
- (Stationary Bike for 25 minutes (5 miles))
- (Stretch)
Finished at 6:27 pm.
Tuesday, November 4, 2008
Tuesday November 4, 2008: Pecs, biceps
Started at 7:32 pm.
- Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (21 min)
- (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: 90, 40
- (Calf Raises (all single): 25, 15, 10, 10)
- Stationary Bike: 30 minutes, 6 miles.
- Stretch
Monday, November 3, 2008
Monday November 3, 2008: Lats, triceps
Started at 8:43 pm. All rest intervals of 1 minute unless otherwise noted.
- Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 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, 18, 14, 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 10:05 pm.
Sunday, November 2, 2008
Sunday November 2, 2008: Delts
Started at 1:30 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): 20, 16, 16, 16
- Seated DB shoulder press - 29 lbs each: 19, 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: 90, 40
- (Calf raises (singles, no rest): 25-15-10-10)
- Stationary Bike for 25 minutes (5 miles)
- Stretch
Finished at 2:47 pm.
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