Wednesday December 31, 2008: Pecs, biceps

Started at 12:18 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 9 (10), 7, 6, 6, 6 = 33
• Got interrupted for over 30 minutes
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 120, 60
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 30 minutes, 6.2 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 30, 25, 25
• DB Wrist Curls (5 lbs ea.): 30, 30

Finished at 2:47 pm approximately

Tuesday December 30, 2008: Off

Monday December 29, 2008: Lats, triceps

Started at 8:47 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 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, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 120, 60) Jacks: 60
• Calf Raises (singles): 25-20-15
• Jacks: 35
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch )
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 30, 25

Finished around 10:00 pm.

December 24 - December 28, 2008: Off

Tuesday December 23, 2008: Delts

Started at 7:06 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 9, 8, 7, 7 = 50
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120
• Calf raises (singles, no rest): 25-15-10-10
• Bicycle Crunches: 80
• (Stationary Bike for 20 minutes (4 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 30, 25, 25,

Finished at 8:04 pm.

Monday December 22, 2008: Pecs, biceps

Started at 7:10 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 10, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 110, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 10 minutes, 2 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 25
• DB Wrist Curls (5 lbs ea.): 30, 30, 30

Finished at 8:49 pm approximately

Friday December 19, 2008: Lats, triceps

Started at 8:34 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 6+4, 5+4, 4.5(5)+4, 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, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 120, 60 (Jacks: 60, 35)
• (Calf Raises (singles): 25-20-15)
• Stationary Bike for 10 minutes (2 miles - couple minutes of just legs)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 9:53 pm.

Tuesday December 16, 2008: Delts

Started at 11:25 am. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 18(19), 8, 8, 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 100, 60)
• Calf raises (singles, no rest): 25-15-10-10
• (Stationary Bike for 20 minutes (4 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 25, 25, 25,

Finished at 12:24 pm.

Monday December 15, 2008: Off

Sunday December 14, 2008: Pecs, biceps

Started at 1:16 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, .8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 9, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 110, 60
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 20
• (DB Wrist Curls (5 lbs ea.): 25, 25)

Finished at 2:42 pm approximately

Saturday December 13, 2008: Off

Friday December 12, 2008: Lats, triceps

Started at 5:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1 (1.5 min), 8+2, 7+3, 5+4, 4.5(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, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 110, 50) Jacks: 60, 35
• (Calf Raises (singles): 25-20-15)
• 15 minutes in-between
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 25, 25,
• Fore-arm Curls (5lbs ea.): 25, 25

Finished around 7:15 pm.

Thursday December 11, 2008: Off

Wednesday December 10, 2008: Delts

Started at 3:08 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 8, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 100, 60
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 20 minutes (4 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 25, 25,

Finished at 4:27 pm.

Monday December 8 - Tuesday December 9, 2008: Off

Flu, again.

Sunday December 7, 2008: Pecs, biceps

Started at 4:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 25, 25, 30 = 340 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 9, 8, 8, 8 = 49 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 110, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 25, 25, 15
• DB Wrist Curls (5 lbs ea.): 25, 25

Finished at 6:00 pm approximately

Saturday December 6, 2008: Off

Friday December 5, 2008: Off

Thursday December 4, 2008: Lats, triceps

Started at 8:53 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, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 110, 50 (Jacks: 60, 35)
• Calf Raises (singles): 25-20-15
• (Stationary Bike for 15 minutes (3 miles))
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 25, 25, 20
• Fore-arm Curls (5lbs ea.): 35, 20

Finished around 9:58 pm.

Wednesday December 3, 2008: Off

Tuesday December 1, 2008: Delts

Started at 7:18 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 11, 10, 10, 10 = 53
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 8, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (40 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)
• Stationary Bike for 20 minutes (4 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 20, 20, 16

Finished at 8:42 pm.

Monday Decamber 1, 2008: Off

Still had guest/felt a little hung-over.

Sunday November 30, 2008: Off

Had company all day.