Thu Dec 31, 2009: Arms

Started at 5:10 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

( Did delts yesterday, with cleans - Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• (Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• (Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Standing Barbell Military Press (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• Bench Dips - 75lbs on lap: 30, 24, 20, 17, (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Overhead 2-arm triceps extensions (37 lbs): 20, 19, 16, 14, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 7, 7, 6
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 15, (12) (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:57 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 6:22 pm

Wed Dec 30, 2009: Off

Back completely seized, left shoulder very sore.

Tue Dec 29, 2009: Cleans, Delts

Started at 7:36 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 140 8th set) 2 min rest): 8, 7, 6, 4, 4, 4, 4, 3 = 33 (done at 8:07 pm)
• Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 8:43 pm

Mon Dec 28, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training)

Started at 6:40 pm.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 10, 10, 10, 7 (no help), 6 (no help), 5+20 (no help, then no weight)
• Decline pushups - 30, 25, 20, 20,
• Jacks: 50
• 10 minutes or more
• Lower back hyperextensions: 20, 20
• Stationary Bike: 3 Miles in 15 minutes
• Stretch
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 8:06 pm

Sun Dec 27, 2009: Off

Had Kelly's family over for Christmas.

Sat Dec 26, 2009: Lats

Going back to unweighted chins (4th week), but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 7:43 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 14+5, 7+4, 5+4, 5+3, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - hold at top, improper technique) 10, 8+1, 7+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 8:22 pm

Fri Dec 25, 2009: Off

Christmas day.

Thu Dec 24, 2009: Deads, Squats

Started at 10:02 am.

• Warm-up,
• Lower back hyperextension: 20, 20
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Jacks: 50
• (Stretch

Finished at 10:39 pm

Mon Dec 21 - Wed Dec 23, 2009: Off

Stomach bug.

Sun Dec 20, 2009: Arms

Started at 5:06 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

( Did delts yesterday, with cleans - Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• (Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• (Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Standing Barbell Military Press (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Bench Dips - 75lbs on lap: 28, 24, 20, 17, 15 (superset with narrow bb curls)
• Overhead 2-arm triceps extensions (37 lbs): 18, 18, 16, 14, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 7, 7, 7, 6

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:50 pm

Sat Dec 19, 2009: Cleans

Started at 4:14 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 140 fifth set, 140 6th set, 140 7th set, 140 8th set) 2 min rest):8, 7, 6, 4, 3, 1 (2 (3), 2, 2 = 33 (done at 4:48 pm)
• Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 5:21 pm

Fri Dec 18, 2009: Off

Tired

Thu Dec 17, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training)

Started at 10:18 am.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 10, 10, 10, 7 (no help), 6 (no help), 5+20 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 30, 25, 20, 20,
• Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 10:56 am

Wed Dec 16, 2009: Off

Extremely tired and sore. Perhaps over-trained?

Tue Dec 15, 2009: Lats

Going back to unweighted chins (3rd week), but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 6:43 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 14+5, 6+5, 5+3, 5+3, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - sore biceps, improper technique) 10, 9+1, 8+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 7:29 pm

Mon Dec 14, 2009: Off

Tired, legs extremely sore.

Sun Dec 13, 2009: Squats, Deads

Started at 2:12 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Jacks: 50
• (Stretch

Finished at 2:50 pm

Sat Dec 12, 2009: Off

Stomach issues.

Fri Dec 11, 2009: Delts, Arms

Started at 7:02 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Standing Barbell Military Press (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (2 extra sets of 8, 8 - wide grip)
• Bench Dips - 75lbs on lap: 28, 21, 16, 16, 14 (superset with narrow bb curls)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• (Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:43 pm

Thur Dec 10, 2009: Off

Left shoulder very sore, probably due to cleans + shoveling snow.

Wed Dec 9, 2009: Cleans

Started at 9:44 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 140 fifth set, 140 6th set, 140 7th set, 140 8th set) 2 min rest):8, 7, 5, 4, 3, 2 (3), 2, 2 = 33 (done at 2:42 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 10:26 pm

Mon Dec 7 - Tue Dec 8, 2009: Off

Final exam.

Sun Dec 6, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:02 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8 (6), 6 (4 no help +2), 5 (no help), 5+20 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 30, 25, 20, 20,
• (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 10:40 pm

Sat Dec 5, 2009: Off

Fri Dec 4, 2009: Lats

Going back to unweighted chins (2nd week), but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 5:11 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 13+5, 6+5, 4+4, 4+4, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - sore biceps, improper technique) 8+1, 8 +1, 7+1, 6+2, 6+2,
• (Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 5:47 pm

Thur Dec 3, 2009: Off

Wed Dec 2, 2009: Squats, Deads

Started at 7:25 pm.

• Warm-up,
• Lower back hyperextension: 10, 10
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Jacks: 50
• (Stretch

Finished at 8:03 pm

Tue Dec 1, 2009: Delts, Arms

Started at 6:42 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Standing Barbell Military Press (behind head) - 70 lbs: 10, 10, 10, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:02 pm

Arms:

• Bench Dips - 75lbs on lap: 28, 21, 17, 16, 14 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (2 extra sets of 7, 7 - wide grip)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:46 pm

Mon Nov 30, 2009: Off

Felt hungover; hadn't had any booze.

Sun Nov 29, 2009: Cleans

Started at 2:08 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (100 lbs 1st set, 110 lbs second, 120 third set, 125 fourth set, 130 fifth set, 135 6th set, 140 7th set, 140 8th set) 2 min rest): 10, 8, 8, 6, 5, 4, 3, 3 = 47 (done at 2:42 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 2:45 pm

Sat Nov 28, 2009: Cleans - Cancelled: plumbing

Cancelled due to pumbing emergency.

Started at 8:40 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 5 (6), 5, 4, 3 = 53 (done at 3:52 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 3:55 pm

Thu Nov 26 - Fri Nov 27, 2009: Off

Entire body very sore.

Wed Nov 25, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8 (6), 6 (no help), 5 (no help), 5+20 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 30, 23 (25), 20, 20,
• (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 6:22 pm

Tue Nov 24, 2009: Lats

Haven't done lats in over 3 weeks. Going back to unweighted chins, but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 6:04 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 12+4, 6+5, 4.5+4, 4+4, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - sore biceps, improper technique) 8+1, 8 +1, 7+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 6:45 pm

Mon Nov 23, 2009: Squats, Deads

Started at 11:32 pm. Feel like absolute hell (a bit hungover), but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Lower back hyperextension: 20, 20
• Jacks: 50
• (Stretch

Finished at 12:05 pm

Sat Nov 21 - Sun Nov 22: Off

Paper due, not feeling well

Fri Nov 20, 2009: Delts, Arms

Started at 8:20 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Standing Barbell Military Press - 70 lbs: 10, 10, (behind head) 10, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 8:42 pm

Arms:

• Bench Dips - 75lbs on lap: 28, 21, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (1 extra set of 6, wide grip)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• (Good Mornings: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 9:05 pm

Thur Nov 19, 2009: Off

Wed Nov 18, 2009: Cleans

Started at 3:19 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 5 (6), 5, 4, 3 = 53 (done at 3:52 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 3:55 pm

Sun Nov 15 - Tue Nov 17: Off

Paper due, went out Sunday night to see Paul Macleod, too tired on Monday, felt ill on Tuesday.

Sat Nov 14, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 12:00 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 6, 5 (Kelly didn't help at all), 5+20 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 30, 25, 20, 20,
• Jacks: 50
• (Good Mornings: 20, 20

Finished at 12:38 pm

Thur Nov 12 - Fri Nov 13, 2009: Off

Sick, paper due, friend killed.

Wed Nov 11, 2009: Squats, Deads

Started at 1:32 pm. Feel like absolute hell, but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Good Mornings: 20, 20
• Jacks: 50
• (Stretch

Finished at 2:05 pm

Tues Nov 10, 2009: Off

Car problems and personal strife caused too much stress.

Mon Nov 9, 2009: Delts, Arms

Started at 6:49 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore):

• Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Lateral raises - 10 lbs: 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12

Arms:

• Bench Dips - 75lbs on lap: 28, 22, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8, (1 extra set of 6)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:47 pm

Sun Nov 8, 2009: Off

Lazy

Sat Nov 7, 2009: Cleans

Started at 1:10 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 5, 4, 3 = 53 (done at 1:46 am)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 1:50 pm

Wed Nov 4 - Fri Nov 6, 2009: Off

Had essay due, messed up my schedule.

Tues Nov 3, 2009: Squats, Deads

Started at 8:46 pm. Feel like absolute hell, but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Good Mornings: 20, 20
• (Jacks: 50
• (Stretch

Finished at 9:28 pm

Mon Nov 2, 2009: Off

Sore and lazy.

Sun Nov 1, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 6:05 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 6, 5 (Kelly didn't help at all), 5+25 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 24, 20, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 6:50 pm

Sat Oct 31, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 12:52 pm.

• Warm-up
• Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - sore biceps, improper technique) 10, 9 +1, 9+1, 8+1, 6+2,
• Good Mornings: 25, 25
• Jacks: 50, (20

Finished at 1:45 pm

Fri Oct 30, 2009: Off

Lazy.

Thur Oct 29, 2009: Cleans

Started at 10:30 am. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4 (5), 3 (4), 2 (3) = 53 (done at 11:09 am)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 11:12 am

Mon Oct 26 - Wed Oct 28: 3 days off

Not feeling well + mid-term exam.

Sun Oct 25, 2009: Squats, Deads

Started at 11:50 am. Feel like absolute hell, but going to try to work-out anyhow.

• Warm-up, Good Mornings: 20, 20, etc
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• (Jacks: 50
• (Stretch

Finished at 12:26 pm

Fri Oct 23 - Sat Oct 24, 2009: Off

Not feeling well at all. Will be skipping arms and delts completely this week due to low energy and sore biceps.

Thur Oct 22, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:51 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 5+5 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 24, 20, 20,
• 10 minutes or so
• Jacks: 50
• Good Mornings: 20, 20

Finished at 11:46 pm

Wed Oct 21, 2009: Off

Not feeling well.

Tues Oct 20, 2009: Cleans

Started at 4:08 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Doing light arms and delts as well today, because I took two days off in a row

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 5, 4, 3 = 53 (done at 4:46)
• (Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• (BB Curls (narrower grip) - 80 lbs: 10, 8 (10), 8, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (triceps blown 13), 7 (triceps blown 9), 5 (triceps 7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 4:52 pm

Mon Oct 19, 2009: Off

Lazy and not feeling well.

Sun Oct 18, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 11:26 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 13+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• Jacks: 50, (20

Finished at 11:17 pm

Fri Oct 16 - Sat Oct 17, 2009: Off

Not feeling well.

Thu Oct 15, 2009: Squats, Deads

Started at 10:16 am

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• <10>
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:52 pm

Wed Oct 14, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:30 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 24, 20, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 6:15 pm

Tues Oct 13, 2009: Off

Not feeling well at all.

Mon Oct 12, 2009: Cleans, Arms & Delts

Started at 10:28 am. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Doing light arms and delts as well today, because I took two days off in a row

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 4, 3 = 53 (done at 11:04)
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 8 (10), 8, 8,
• Seated DB shoulder press - 37 lbs each: 11 (triceps blown 13), 7 (triceps blown 9), 5 (triceps 7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 11:49 am

Sat Oct 10 - Sun Oct 11, 2009: Off

Not feeling well.

Fri Oct 9, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 5:15 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 14+4 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• (Jacks: 50, (20

Finished at 5:55 pm

Thurs Oct 8, 2009: Off

Had a paper due.

Wed Oct 7, 2009: Squats, Deads

Started at 10:00 pm

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:41 pm

Tues Oct 6, 2009: Off

Not feeling well.

Mon Oct 5, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:46 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 24, 20, 20,
• (Jacks: 50
• (Good Mornings: 20, 20

Finished at 8:18 pm

Sun Oct 4, 2009: Cleans & Delts

Started at 3:26 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 4, 3 = 53
• Seated DB shoulder press - 37 lbs each: 10 (funny show 13), 6 (still funny 9), 9 (7), 6, 5 (6) = 34 (39)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 4:40 pm

Sat Oct 3, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 6:37 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 15, 14, 13 (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 7:30 pm or so.

Thurs Oct 1 - Fri Oct 2, 2009: Off

Thursday worked on paper, Friday I was lazy.

Wed Sept 20, 2009: Squats, Deads

Started at 9:37 pm

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 9
• Straight-leg Deads (80 lbs): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:12 pm

Tues Sep 29, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 8:24 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• (Jacks: 50, (20

Finished at 9:03 pm

Sun Sep 27 - Mon Sep 28, 2009: Off

Had Mom and Dad over for Dad's birthday dinner on Sunday, and just tired and lazy on Monday.

Sat Sep 26, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:33 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 30, 25, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 6:15 pm

Fri Sep 25, 2009: Delts

Started at 4:14 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Seated DB shoulder press - 37 lbs each: 14, 9, 7, 6, 6 = 41
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Good Mornings: 20, 20,
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 5:14 pm

Thurs Sep 24, 2009: Off

Lazy and sore (from training)

Wed Sep 23, 2009: Cleans

Started at 7:40 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 4, 3 = 53
• (Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 8:09 pm

Tue Sep 22, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 4:27 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 15, 13 +1, 13 (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 5:14 pm or so.

Mon Sep 21, 2009: Off

No excuse. Have difficulty doing anything productive after class, and that must change.

Sun Sep 21, 2009: Squats, Deads

Started at 6:35 pm

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 10, 10, 8
• Straight-leg Deads (80 lbs): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 7:14 pm

Sat Sep 19, 2009: Off

No sleep. Bad day.

Fri Sep 18, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 1:09 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• Jacks: 50, (20

Finished at 1:55 pm

Thurs Sep 17, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:45 am.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 9, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 30, 20, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 11:30 am

Wed Sep 16, 2009: Off

Just lazy. No excuse.

Tues Sep 15, 2009: Delts

Started at 4:40 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Seated DB shoulder press - 37 lbs each: 14, 9, 6.5 (7), 6, 6 = 41
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Good Mornings: 20, 20,
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 5:14 pm

Mon Sep 14, 2009: Off

Should have worked out.

Sun Sep 13, 2009: Cleans

Started at 2:25 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 3, 2 = 51
• (Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 3:06 pm

Sat Sep 12, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 4:27 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 15, 13 +1, 13 (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 5:14 pm or so.

Fri Sep 11, 2009: Off

Tired and lazy.

Thurs Sept 10, 2009: Squats, Deads

Still feel like I have a flu. Very achy joints.
Started at 10:30 am

• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 8, 8, 8
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 11:20 am

Wed Sept 9, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Not feeling well, so only lats.

Started at 9:14 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (final set of 6.5 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 6+2, 6+1,
• (Jacks: 50, (20

Finished at 9:50 pm

Tues Sept 8, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 11, 9, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 25, 20, 20,
• (Good Mornings: 20, 20

Finished at 8:33 am

Mon Sep 7, 2009: Off

Still think I have the flu.

Sun Sep 6, 2009: Cleans

Started at 8:45 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 100 lbs second, 110 third set, 110 (120) fourth set, 120 (125) fifth set, 130 6th set) 2 min rest): 10, 10, 8, 8, 8 (5 @ 125 lbs), 4 = 48 (45)
• (Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 9:13 pm

Sat Sep 5, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms. Started at

8:15 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 25, 22, 20, 18, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80 lbs: 12, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 16, 14, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• (Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)
• (Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 8:58 or so.

Wed - Fri, Sept 2 - 4, 2009: Off

3 days off! Legs really sore, also pulled an all-nighter for a friend in need.

Tues Sept 1, 2009: Squats, Deads

Started at 9:37 pm

• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 8, 8, 8
• (Straight-leg Deads (70 lbs): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:03 pm

Mon Aug 31, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Not feeling well, so only lats.

Started at 9:09 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 13+4 (2 min), 6+5, 4+4, 3.5+4, 3.5+4, (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 5+3, 6+1,
• (Jacks: 50, (20

Finished at 9:42 pm

Sun Aug 30, 2009: Off

Visiting.

Sat Aug 29, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:43 pm.

• Pushups (warm-up set of 25) - Kelly on back: 13, 11, 9, 8, 6, 5, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 25, 20, 20,
• (Good Mornings: 20, 20

Finished at 9:30 am

Fri Aug 28, 2009: Delts

Started at 9:22 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Seated DB shoulder press - 37 lbs each: 13, 9, 7, 6, 6 = 41
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Good Mornings: 20, 20,
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 9:54 pm

Thurs Aug 27, 2009: Cleans

Started at 7:35 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 105 lbs second, 120 third set, 120 fourth set, 125 fifth set, 130 6th set) 2 min rest): 10, 10, 8, 8, 5, 4 = 45
• (Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 8:10 pm

Wed Aug 26, 2009: Off

Sore back and not feeling well.

Tues Aug 25, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms. Started at

8:55 pm or so.

• Warm-up biceps
• Bench Dips - 50 lbs on lap first set, 75 after: 35, 22, 19, 17, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80 lbs: 12, 10, 8, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• Good Mornings: 20, 20
• (Jacks: 50, 20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 9:40 or so.

Mon Aug 24, 2009: Squats, Deads

Started at 9:37 pm

• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 8, 8, 8
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:03 pm

Sat - Sun 22-23 Aug, 2009: Off

Extremely sick on Saturday (stomach cramps), and busy with mom and dad on Sunday.

Fri Aug 21, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:15 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 11+5 (2 min), 6+5, 3.5+4, 3.5+4, 3.5+4, (final set of 6.5 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 6+2, 6+1,
• Jacks: 50, (20

Finished at 5:52 pm

Thurs Aug 20, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 9, 8, 6, 5, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• Good Mornings: 20, 20

Finished at 11:30 am

Tues - Wed 18 - 19, 2009: Off

Weak and dizzy again.

Mon Aug 17, 2009: Cleans, Delts

Started at 7:08 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 105 lbs second, 110 third set, 120 fourth set, 130 fifth set, 135 6th set) 2 min rest): 10, 10, 10, 8, 5, 2 = 45
• Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 5 (6) = 34 (39)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 8:00 pm

Sat - Sun Aug 15 - 16, 2009: Off

Partied Saturday; hungover Sunday.

Fri Aug 14, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms. Started at

7:44 pm or so.

• Warm-up biceps
• Bench Dips - 50 lbs on lap: 35, 28, 24, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80 lbs: 12, 10, 8, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• (Good Mornings: 20, 20
• Jacks: 50, 20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 8:32 or so.

Thurs Aug 13, 2009: Off

Wed Aug 12, 2009: Squats, Deads

Started at 8:08 pm

• Squats (Kelly on shoulders): 12, 12, 12, 10
• Dead Lift - 120 lbs: 10, (160 lbs) 8, 8, 8, 8
• (Straight-leg Deads (70 lbs): 10, 10, 10, 10
• (Good Mornings: 20, 20

Finished at 8:34 pm

Tues Aug 11, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:46 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 3+7 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• Good Mornings: 20, 20

Finished at 6:30 pm

Mon Aug 10, 2009: Lats (+ partial Delts)

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:05 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 11+5 (2 min), 7+4, 4+5, 4+4, 4+4, (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9, 8, 7+1, 6+2, 6+1,
• Seated DB shoulder press - 39 lbs each: 12 (13), 8 (7), 7, 6, 6 = 39 (skipped Delts this week)

Finished at 8:00 pm

Sat - Sun 8-9th, Aug, 2009: Off

Blues Festival and not feeling well.

Fri Aug 7, 2009: Cleans

Started at 6:07 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (75 lbs 1st set, 105 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set) 2 min rest): 10, 10, 10, 8, 6, 5 = 49
• (Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 6:40 pm.

Thurs Aug 6, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 8:42 pm or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 35, 28, 24, 20, 19 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 11 (12), 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 19, 18, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Good Mornings: 20, 20
• Jacks: 50, 20 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 30, 25,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:28 pm approximately

Wed Aug 5, 2009: Off

Tues Aug 4, 2009: Squats, Deads

Started at 7:38 pm

• Good Mornings: 20, 20
• Squats (Kelly on shoulders): 12, 12, 10
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, (160 lbs) 8, 8
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• (Jacks: 50
• Reverse Wrist Curls: 25, 20, 15, 12

Finished at 8:21 pm

Mon Aug 3, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:49 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 3 (Kelly didn't help at all), 3+7 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• (Good Mornings: 20, 20)
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 50, 20 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:25 pm approximately

Sun Aug 2, 2009: Off

Sat Aug 1, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 9:57 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with and 20 lbs around waist): 11+4 (2 min), 6+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 7 with no weight)
• Bent-over BB Rows (120 lbs) 11+1, 9+1, 7+1, 6+2, 6+1,
• (Good Mornings: 20, 20
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15, 12
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 10:26 pm approximately

Fri July 31, 2009: Delts

Started at 9:32 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 39 lbs each: 13, 7, 7, 6, 6 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• (Jacks: 50, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 9:55 pm.

Thurs July 30, 2009: Cleans

Started at 4:12 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (75 lbs 1st set, 105 lbs next 2, 120 next 2 sets, 125 last set) 2 min rest): 10, 10, 10, 8, 7, 6 = 50
• More than 3 minutes in between.
• (Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Jacks: 50, 20 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 4:48 pm.

Wed July 29, 2009: Off

Tues July 28, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 8:42 pm or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 35, 28, 23, 20, 19 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 10 (12), 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 19, 17, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Good Mornings: 20, 20
• (Jacks: 50, (30 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 30, 25,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:20 pm approximately

Mon July 27, 2009: Squats, Deads

Started at 8:09 pm

• Squats (Kelly on shoulders): 12, 10
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• Jacks: 50

Finished at 8:48 pm

Sun July 26, 2009: Off

Sat July 25, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:08 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8, 6, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• Decline (9th session) pushups - 35, 30, 25, 20, (20)
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• (Good Mornings: 20, 20)
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 50, 20 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:04 am approximately

Fri July 24, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:18 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with and 15 lbs around waist): 14+5 (2 min), 7+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 6.5 with no weight)
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• Good Mornings: 20, 20
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15, 12
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 7:52 pm approximately

Thurs July 23, 2009: Off

Wed July 22, 2009: Delts

Started at 5:44 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 14, 9, 7, 6, 6 = 42
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• Jacks: 50, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 6:17 pm.

Tues July 21, 2009: Cleans

Started at 7:38 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (75 lbs 1st set, 105 lbs next 2, 120 next 2 sets, 125 last set) 2 min rest): 10, 10, 10, 7, 7, 4 = 48
• More than 3 minutes in between.
• (Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• (Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 8:02 pm.

Mon July 20, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 6:25 pm or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 32, 26, 23, 20, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 12, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 18, 18, 17, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Good Mornings: 20, 20
• Jacks: 50, (30 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• DB Reverse Wrist Curls (10 lbs ea.): 30, 25,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 7:06 pm approximately

Sun July 19, 2009: Off

Sat July 18, 2009: Deads

Trevor over + not feeling well. Just deads

Started at 8:36 pm

Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10

Finished at 8:46 pm

Fri July 17, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 9:36 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with and 12.5 lbs around waist): 15+4 (2 min), 7+5 (1.5 min for the remainder), 4+4, 5+3, 4+4, (final set of 6.5 with no weight)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• (Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10 (deads today because missed yesterday)
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15, 12
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 10:14 pm approximately

Thurs, July 16, 2009: Pecs

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:34 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8, 6, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Decline (8th session) pushups - 35, 30, 25, 20, 20
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 50, 20 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:15 am approximately

Wed, July 15, 2009: Off

Not feeling well.

Tues July 14, 2009: Delts

Started at 8:32 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Have Trevor over, so just doing actual delts exercises (no abs, lower back, forearms, etc)

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 8 (9), 7, 6, 6 = 40 (41)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• (Jacks: 60, (30 (Bicycle Crunches: 120, 80) )
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 30, 25, 15, 14)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 8:52 pm.

Mon July 13, 2009: Cleans

Started at 12:09 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 10, 8, 7, 6 = 49
• More than 3 minutes in between.
• (Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 25, 20, 15, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 12:45 pm.

Sun July 12, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 10:14 am or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 30, 25, 22, 18, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Good Mornings: 20, 20
• (Jacks: 60, (30 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 30, 20,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 10:55 pm approximately

Fri - Sat July 10 -11, 2009: Off

Not well.

Thurs July 9, 2009: Lats & Deads

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 12:23 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 16+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 5+3, 4+4, (final set of 6 with no weight)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• (Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10 (deads today because missed yesterday)
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• (Jacks: 60, 30 (Bicycle crunches: 120, 80)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15, 12
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 1:18 pm approximately

Wed July 8, 2009: Off

Extremely weak and dizzy.

Tues July 7, 2009: Pecs

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:58 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 6:35 pm approximately

Mon July 6, 2009: Off

Tired, not feeling well.

Sun July 5, 2009: Delts

Started at 8:28 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 6 = 40 (41)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 18, 18
• Good Mornings: 20, 20,
• (Jacks: 60, (30 (Bicycle Crunches: 120, 80) )
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 30, 25, 15, 14
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 9:00 pm.

Sat July 4, 2009: Cleans

Started at 6:51 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• More than 3 minutes in between.
• (Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• (Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Jacks: 60, (30 (Bicycle Crunches: 120, 80) )
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 25, 20, 15
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 7:30 pm.

Thurs July 2, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 8:08 pm or so.

• Good Mornings: 20, 20
• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 30, 25, 19, 18, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 9, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Jacks: 60, (30 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 30, 20,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 8:46 pm approximately

Wed July 1, 2009: Deads

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing both types of deadlifts.

Started at 7:24 pm or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• (Bench Dips - 50 lbs on lap: 30, 25, 17, 17, 17 (superset with narrow bb curls)
• (BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 15 (superset with wide bb curls)
• (BB Curls (wider grip): 10, 9, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Jacks: 60, (30 (Bicycle crunches: 120, 80) )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• DB Reverse Wrist Curls (10 lbs ea.): 30, 20,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 7:57 pm approximately

Tues June 30, 2009: Lats

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:50 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 12 (14), 12, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7 (no help, then help)
• (Decline (6th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 16+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• More than 2 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10)
• (Jacks: 60, 30 (Bicycle crunches: 120, 80) )
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 6:27 pm approximately

Mon June 29, 2009: Pecs,

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:59 pm.

• Pushups (warm-up set of 25) - Kelly on back: 12 (14), 12, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7 (no help, then help)
• Decline (6th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 8:54 pm approximately

Sat 27 - Sun 28 June, 2009: Off

Still sick, plus went to folks' place on Sunday.

Fri June 26, 2009: Cleans, Delts

Started at 6:57 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today, so doing as much as I can.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12 (13), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• (Jacks: 60, 30 (Bicycle Crunches: 120, 80) )
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 25, 20, 15
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 7:50 pm.

Wed 24 - Thurs 25, June, 2009

Off

Tues June 23, 2009: Deads, Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:48 pm or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 30, 25, 17, 17, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 9, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Jacks: 60, (30 (Bicycle crunches: 120, 80) )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 6:56 pm approximately

Sat 20 - Mon 22, June 2009: Off

Dizzy and weak, in addition to high heat and humidity on Monday.

Fri June 19, 2009: Pecs, Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 11:44 am.

• Pushups (warm-up set of 25) - Kelly on back: 14, 11, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7
• Decline (5th session) pushups - 35, 25, 20, 20, 20
• 10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, (30 (Bicycle crunches: 120, 80) )
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 1:20 pm approximately (took some time off in between muscle groups)

Thurs June 18, 2009: Off

Wed June 17, 2009: Cleans, Delts

Started at 12:20 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today, so doing as much as I can.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 11 (13), 8 (9), 6 (7), 6, 5 (6) = 37 (39)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 20, 18
• Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 1:18 pm.

Mon 15 - Tues 16, June 2009: Off

Sick

Sun June 14, 2009: Deads, Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:56 pm or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 25 lbs on lap: 34, 25, 20, 20, 18 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 10 (superset with wide bb curls)
• BB Curls (wider grip): 10, 9, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Jacks: 60, (30 (Bicycle crunches: 120, 80) )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:00 pm approximately

Fri 12 - Sat 13 June, 2009: Off

Thurs June 11, 2009: Pecs, Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:00 am.

• Pushups (warm-up set of 25) - Kelly on back: 13, 12, 10, 9, 8, 8, 8, 8
• Decline (5th session) pushups - 30, 25, 20, 20, 20
• 10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+3 (2 min), 8+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (Stationary Bike: 25 minutes, 5 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 11:46 pm approximately (took some time off in between muscle groups)

Tues June 9, 2009: Cleans, Delts

Started at 3:45 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Not feeling well today, so doing as much as I can.

• Warm-up: Good Mornings: 20, 20, etc
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 5 (6), 6 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 20, 18, 18
• Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• Reverse wrist curls (10 lbs each): 25, 20, 15
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 4:44 pm.

Sat 6 - Mon 8, June, 2009: Off

Busy weekend. No sleep for Monday.

Fri June 5, 2009: Deads, Triceps, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 8:18 am or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 10 lbs on lap: 35, 28, 23, 20, 18 (superset with narrow bb curls)
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 16, 14, 12, 10 (superset with wide bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8,
• BB Curls (wider grip): 9, 8, 8, 8
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Jacks: 60, 30 (Bicycle crunches: 120, 80) )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:15 pm approximately

Thurs June 4, 2009: Off

Wed June 3, 2009: Pecs, Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 10:05 am.

• Pushups (warm-up set of 25) - Kelly on back: 12, 10, 10, 9, 8, 8, 8, 7
• Decline (4th week) pushups - 30, 25, 20, 20, 20
• 10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 14+4 (2 min), 8+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 8+2, 8+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• Stationary Bike: 25 minutes, 5 miles
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 12:06 pm approximately

Mon - Tues June 1 - 2, 2009: Off

Sun May 31, 2009: Cleans, Delts

Started at 7:06 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Not feeling well today, so doing as much as I can.

• Warm-up: Good Mornings: 20, 20, etc
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12 (13), 9, 6 (7), 5 (6), 6 = 42
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12)
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• (Jacks: 60, 30 (Bicycle Crunches: 120, 80) )
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 7:52 pm.

Fri May 29, 2009: Deads, Triceps, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 11:15 am or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 10 lbs on lap: 30, 20, 20, 20, 18 (superset with narrow bb curls)
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 16, 14, 12, 10 (superset with wide bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8,
• BB Curls (wider grip): 9, 8, 8, 8
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 12:26 pm approximately

Thurs May28, 2009: Off

Wed May 27, 2009: Pecs, Lats,

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 3:00 pm.

• Pushups (warm-up set of 25) - Kelly on back: 10, 10, 10, 9, 8, 8, 7, 6
• Decline (3rd week) pushups - 25, 25, 20, 18, 17
• More than 20 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+3 (2 min), 8+5 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8+2, 7+2, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• Good Mornings: 20, 20
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (Stationary Bike: 20 minutes, 4 miles )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Calf Raises (all single): 25, 20, 15)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 4:56 pm approximately

4 days off!

Busy weekend, then didn't feel well Monday or Tuesday.

Fri May 22, 2009: Cleans, Delts

Started at 6:10 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Warm up

• Warm-up
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 9, 7, 6, 6 = 42
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• Stationary Bike for 20 minutes (4 miles)
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 7:28 pm.

Wed 20 - Thurs 21, 2009: Off

Tues May 19, 2009: Pecs, Deads, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 12:02 pm.

• Pushups (warm-up set of 25) - Kelly on back: 5+5, 10, 10, 9, 8, 8, 7, 6
• Decline (1st week) pushups - 25, 25, 20, 17, 15
• More than 10 minutes or so.
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8,
• BB Curls (wider grip): 8, 8, 8, 8
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (Good Mornings: 10, 10 )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 1:26 pm approximately

Mon May 18, 2009: Lats, Triceps

Started at 4:15 pm. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 13+3 (2 min), 8+5 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Bench Dips - 10 lbs on lap: 25, 15, 14, 14, 12
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 14, 14, 12, 10
• Good Mornings: 20, 20
• Jacks: 60, (30)(Bicycle Crunches: 120, 80)
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• Stationary Bike for 25 minutes (5 miles)
• Stretch
• (Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15 )
• (Fore-arm Curls (5lbs ea.): 30, 25)
• (Jog: 2 km in roughly 15 min)

Finished around 6:03 pm.

Sat 16- Sund 17, May, 2009: Off

Fri May 15, 2009: Cleans, Delts

Started at 8:34 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Warm up

• Warm-up
• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 8, 7, 6 = 49
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 14, 9, 7, 6, 6 = 42
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12 )
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 30 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• Stationary Bike for 30 minutes (6 miles)
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• Stretch

Finished at around 10:11 pm.

Wed 13 - Thurs 14, May, 2009: Off

Tuesday May 12, 2009: Pecs, Deads, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:14 pm.

• Pushups (warm-up set of 25) - Kelly on back: 9, 10, 10, 9, 8, 8, 7, 6
• Decline (1st week) pushups - 25, 25, 20, 16, 15
• More than 10 minutes or so.
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8,
• BB Curls (wider grip): 8, 8, 8, 8
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (Good Mornings: 10, 10 )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 8:46 pm approximately

Sat 9 - Mon 11, May 2009: Off

Busy weekend with friends and family, then not well on Monday.

Fri May 8, 2009: Lats, Triceps

Started at 6:50 pm. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 13+3 (2 min), 9+4 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Bench Dips - 10 lbs on lap: 25, 15, 14, 14, 12
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 14, 12, 12, 9
• Good Mornings: 20, 20
• Jacks: 60, (30)(Bicycle Crunches: 120, 80)
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• Stationary Bike for 25 minutes (5 miles)
• Stretch
• (Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15 )
• (Fore-arm Curls (5lbs ea.): 30, 25)
• (Jog: 2 km in roughly 15 min)

Finished around 8:32 pm.

Thurs May 7, 2009: Cleans, Delts

Started at 7:00 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Warm up

• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 10, 10, 8, 7, 6, 6 = 47
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 9, 7, 6, 6 = 40
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12 )
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, (25) (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• Stationary Bike for 30 minutes (5 miles)
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• Stretch

Finished at around 8:32 pm.

Wed May 6, 2009: Off

Tues May 5, 2009: Stationary Bike

• Stationary Bike: 6.4 miles (10.24 km) in 32 minutes
• Stretch

Mon May 4, 2009: Pecs, Deads, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:18 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 10, 10, 9, 8, 7, 6, 6
• Incline pushups - 40, 30, 25, 25, 25
• More than 5 minutes or so.
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8,
• BB Curls (wider grip): 8, 8, 8, 7
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• Good Mornings: 10, 10
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 8:40 pm approximately

Sat May 2, 2009: Jog,Cycle

• Jog: 0.7 km in 5 min (knees too sore to continue)
• Stationary Bike: 5 miles in 25 minutes

Frid May 1, 2009: Lats, Triceps

Started at 6:50 pm. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 12+3 (2 min), 8+4 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Bench Dips - 10 lbs on lap: 20, 14, 13, 12, 12
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 16, 13, 12, 10, 9
• (Bicycle Crunches: 120, 80) Jacks: 60, (30)
• Good Mornings: 20, 20
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• Stationary Bike for 25.5 minutes (5 miles)
• Stretch
• Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15
• (Fore-arm Curls (5lbs ea.): 30, 25)
• (Jog: 2 km in roughly 15 min)

Finished around 8:54 pm.

Thurs Apr 30, 2009: Cleans, Delts

Started at 8:50 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Warm up

• Cleans: (70 lbs 1st set, 120 lbs last 5 sets) 2 min rest): 12, 10, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 9, 7, 6, 6 = 40
• (Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12 )
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, (25) (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 20 minutes (4 miles)
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• Stretch

Finished at around 10:04 pm.

Wed Apr 29, 2009: Off

Tuesday Apr 28, 2009: Jog, Stationary Bike

• Jog: roughly 2.8 km in approx. 19 minutes (4x around the block).
• Stretch
• Stationary Bike: 5 miles in 25 minutes.
• Stretch again.

Mon Apr 27, 2009: Pecs, Deads, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 7:16 pm.

• Pushups (warm-up set of 25) - Kelly on back: 12, 10, 9, 9, 7, 6, 6, 6
• Incline pushups - 40, 25, 25, 25, 25
• More than 5 minutes or so.
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8,
• BB Curls (wider grip): 8, 8, 7, 7
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Jacks: 60, (Bicycle crunches: 120, 80)
• Good Mornings: 15, 15
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 8:45 pm approximately

Sun Apr 26, 2009: Lats, Triceps

Started at 11:55 am. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins ((with ankle weights and) 2 2.5 lb plates around waist): 15+2 (2 min), 8+4 (1.5 min for the remainder), 4.5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Bench Dips - 10 lbs on lap: 20, 13, 13, 12, 12
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 16, 12, 11, 10, 9
• (Bicycle Crunches: 120, 80) Jacks: 60, 30
• Good Mornings: 20, 20
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch)
• Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15 (fin at 1:18 pm)
• (Fore-arm Curls (5lbs ea.): 30, 25)
• Jog: 2 km in roughly 15 min

Finished around 1:45 pm.

Sat Apr 25, 2009: Off

Fri Apr 24, 2009: Cleans, Delts

Started at 8:30 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Been 2 weeks since last session, so should be down a bit.

• Warm up
• Cleans: (70 lbs 1st sets, 120 lbs last 5 sets) 2 min rest): 12, 10, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 8 (9), 6 (7), 6, 5 (6) = 37 (40)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 25 (Bicycle Crunches: 120, 80)
• (Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 (Calf raises (singles, no rest): 25-20-15))
• (Stationary Bike for 15 minutes (3 miles))
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)
• Jog around block 3 times (2 km, 18 minutes or so)
• Stretch

Finished at around 9:49 pm.

Thurs Apr 23, 2009: Off

Wed Apr 22, 2009: Jog

Jogged roughly 2 km in 20 minutes or so.

Tues Apr 21, 2009: Pecs, Deads, Biceps

All rest intervals between 1 and 1.5 minutes, unless otherwise noted.

Started at 5:15 pm.

• (Pushups: 80 (2 min), 40 (1.5 min), 35, 30, 30,)
• Pushups (warm-up set of 15) - Kelly on back: 12, 9, 9, 7, 6, 6, 6, 6
• Incline pushups - 40, 25, 25, 25, 25
• More than 5 minutes or so.
• Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8,
• BB Curls (wider grip): 8, 7, 7, 7
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Jacks: 60, 35 (Bicycle crunches: 120, 80)
• Good Mornings: 10, 10
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• Jog: roughly 1.4 km (walked a bunch of it)
• (Stretch)

Finished at 7:09 pm approximately

Sun Apr 19, 2002: Lats, Triceps

Started at 8:32 pm. All rest intervals of 1.5 minutes unless otherwise noted. Tired of doing so many reps w/ chins, so using ankle-weights (2 lbs each).

• Warm-up
• Wide Grip Chins ((with ankle weights and) 2 2.5 lb plates around waist): 13+2 (2 min), 7+4 (1.5 min for the remainder), 4.5+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8+2, 7+1, 6+2, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 15, 12, 12, 12
• Bench Dips: 16, (10 lbs on lap) 13, 13, 12
• (Bicycle Crunches: 120, 80) Jacks: 60, 25
• Good Mornings: 20, 20
• ((Calf Raises (singles): 25-20-15) Donkey-toe Raises (Kelly approx 125 lbs): 25, 18, 13 )
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch)
• Reverse Fore-arm Curls (10 lbs ea.): 25, 20, 15
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 9:55 pm.