Friday January 30, 2009: Lats, triceps

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

• Wide Grip Chins: 18+2 (2 min), 8+2 (1.5 min for the remainder), 7+3, 5+5, 5+5, 5+5
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs + wrist weights = around 99 lbs) 12, 12, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 2-arm triceps extensions (27 lbs + wrist weights): 20, 14, 14, 12, 12
• (Good Mornings: 20, 20)
• ((Bicycle Crunches: 120, 80) Jacks: 60, 35)
• ((Calf Raises (singles): 25-20-15))
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch)
• (Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 7:54 pm.

Thursday January 29, 2009: Delts

Started at 11:15 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 99 lbs (first set 95 lbs) (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 20, 10, 8, 7, 7 = 52
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 12, 12, 10, 10
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120, 80
• (Calf raises (singles, no rest): 25-20-15)
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse wrist curls (10 lbs each): 20, 18,
• Wrist Curls (5 lbs each): 25, 20

Finished at 12:42 pm.

Wednesday January 28, 2009: Off

Tuesday January 27, 2009: Off

Monday January 26, 2009: Chest, biceps

Started at 12:02 pm.

• Pushups: 75 (2 min), 40 (1.25 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 8, 8, 8 = 50 (27 lbs last set)
• BB Curls - 80 lbs: 10, 8, 6, 6, 6 = 36
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 120, 80)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 20 minutes, 4 miles
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 30, 30, 25
• DB Wrist Curls (5 lbs ea.): 30, 30

Finished at 1:42 pm approximately

Sunday January 25, 2009: Lats, triceps

Started at 8:36 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 7+3, 5+5, 5+5, 4+5
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 12, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• (Good Mornings: 20, 20)
• ((Bicycle Crunches: 120, 80) Jacks: 60, 35)
• ((Calf Raises (singles): 25-20-15))
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch)
• (Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 9:21 pm.

Friday January 23, 2009: Delts

Started at 8:10 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19 (20), 9 (10), 7 (8), 7, 6 (7) = 48
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 12, 10, 10, 10
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 120, 70)
• (Calf raises (singles, no rest): 25-20-15)
• Stationary Bike for 10 minutes (2 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 30, 30, 25,
• Wrist Curls (5 lbs each): 30, 30

Finished at 9:20 pm.

Thursday January 22, 2009: Chest, biceps

Started at 8:51 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 8, 8, 8 = 50 (27 lbs last set)
• BB Curls - 80 lbs: 10, 8, 6, 6, 6 = 36
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 120, 60
• (Calf Raises (all single): 25, 20, 15, 10,)
• (Stationary Bike: 10 minutes, 2 miles.)
• (Stretch)
• DB Reverse Wrist Curls (5 lbs ea.): 30, 30, 25
• DB Wrist Curls (5 lbs ea.): 30, 30

Finished at 9:55 pm approximately

Tuesday Jan 20 - Wednesday Jan 21, 2009: Off

Monday January 19, 2009: Lats, triceps

Started at 5:55 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+5, 5+5, 4+5
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 120, 80) Jacks: 60, 35
• (Calf Raises (singles): 25-20-15)
• Stationary Bike for 10 minutes (2 miles - couple minutes of just legs)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• Fore-arm Curls (5lbs ea.): 30, 25

Finished around 7:11 pm.

Sunday January 18, 2009: Delts

Started at 4:26 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 20, 10, 6 (8), 7, 6 (7) = 48
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 12, 10, 10,
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120, 70
• (Calf raises (singles, no rest): 25-20-15)
• Stationary Bike for 5 minutes (1 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 30, 30, 25,
• Wrist Curls (5 lbs each): 30, 30

Finished at 5:38 pm.

Saturday January 17, 2009: off

Friday January 16, 2009: Chest, biceps

Started at 11:25 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 8, 8, 8 = 50 (27 lbs last set)
• BB Curls - 80 lbs: 10, 7, 6, 6, 6 = 35
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 120, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 10 minutes, 2 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 30, 30, 25
• (DB Wrist Curls (5 lbs ea.): 30, 30)

Finished at 12:52 pm approximately

Thursday January 15, 2009:Off

Wednesday Januray 14, 2009: Lats, triceps

Started at 9:40 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+4, 5+4, 4+5
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• (Good Mornings: 20, 20)
• (Bicycle Crunches: 120, 80 (Jacks: 60, 35))
• (Calf Raises (singles): 25-20-15)
• (Stationary Bike for 10 minutes (2 miles - couple minutes of just legs))
• (Stretch)
• (Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 10:28 pm.

Sat. January 10 - Tuesday Jan 13: 4 days off!

Hungover on Sunday.
Still not good on Monday.
Lazy and had school on Tuesday.

Friday January 9, 2009: Delts

Started at 9:15 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19 (20), 10, 7 (8), 7, 6 (7) = 50
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 120, 60
• Calf raises (singles, no rest): 25-20-15
• (Stationary Bike for 15 minutes (3 miles))
• (Stretch)
• Reverse wrist curls (5 lbs each): 30, 25, 25,

Finished at 10:12 pm.

Thursday January 8, 2009: Chest, biceps

Started at 12:10 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 30, 30, 30 = 350 (21.5 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 8, 8, 8 = 50 (27 lbs last set)
• BB Curls - 80 lbs: 10, 7, 6, 6, 6 = 33
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 120, 60)
• (Calf Raises (all single): 25, 20, 15, 10,)
• Stationary Bike: 15 minutes, 3 miles.
• Stretch
• DB Reverse Wrist Curls (5 lbs ea.): 30, 25, 25
• DB Wrist Curls (5 lbs ea.): 30, 30

Finished at 1:45 pm approximately

Tuesday Jan 6 - Wednesday Jan 7, 2009: off

Monday January 5, 2009: Lats, triceps

Started at 6:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 18+2 (1.5 min), 8+2, 6+4, 5+4, 4+5, 5+4
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 12
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 120, 80 (Jacks: 60, 35)
• (Calf Raises (singles): 25-20-15)
• Stationary Bike for 10 minutes (2 miles - couple minutes of just legs)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 30, 25, 25
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 7:56 pm.

Saturday January 3 - Sunday January 4, 2009: Off

Friday January 2, 2009: Delts

Started at 11:41 am. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 95 lbs (2 min rest): 12, 12, 10, 10, 10 = 54
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 20, 10, 7 (8), 7, 7 = 51
• Lateral raises - 7.5 lbs after: (40 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 18, 16, 16
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 120, 60)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse wrist curls (5 lbs each): 30, 25, 25,

Finished at 1:04 pm.

Thursday January 1, 2009: Off