Wednesday Feb 25, 2009: Delts, etc

Started at 6:46 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Cleans: (95 lbs 1st 3 sets, 120 lbs last 2 sets) 2 min rest): 12, 12, 10, 7, 6 = 47
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 19, 10, 8, 7, 7 = 52
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 15, 12, 12, 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): 25, 16, )
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 7:49 pm.

Mon Feb 23 - Tues Feb 24, 2009: Off

Legs still sore from deadlifts.

Sunday Feb 22, 2009: Pecs, biceps

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

Started at 7:28 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 35, 30, 30,
• Incline pushups - 22, 20, 20, 20, 20
• 10 minutes of distractions or so
• Seated DB Curls - 29 lbs each: 15, 8 (9), 7, 6 (7), 7 = 42 (27 lbs last 2 sets)
• BB Curls (narrower grip) - 70 lbs: 8, 8, 7, 7, 7 = 34
• (Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10)
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 120, 80)
• Calf Raises (all single): 25, 20, 15
• Dead Lift - 120 lbs (70 lbs first set): 12, 10, 10, 10, 10
• (Stationary Bike: 20 minutes, 4 miles)
• Stretch
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20)
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 9:07 pm approximately

Friday Feb 20 - Saturday Feb 21, 2009: Off

Thursday Feb 19, 2009: Lats, triceps

Started at 8:19 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).

• Wide Grip Chins (with ankle weights): 15+1 (2 min), 8+2 (1.5 min for the remainder), 5+3, 5+3, 4+3,
• 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, 16, 15, 13, 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 (10lbs ea.): 25, 20, 12)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 9:12 pm.

Tuesday Feb 17 - Wed Feb 19, 2008: Off

Whole body very sore from Monday's work-out.

Monday Feb 16, 2009: Delts

Started at 6:46 pm. All rest intervals of 1 to 1.5 minutes 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, 10, 7, 7, 7 = 52
• Lateral raises (single arm) - 10 lbs: (40 sec rest intervals): 14, 12, 12, 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): 25, 16,
• (Wrist Curls (5 lbs each): 25, 25)

Finished at 7:49 pm.

Thursday Feb 12 - Sunday Feb 15, 2009: Off

Legs too sore on Thursday and Friday. Had company over Saturday & Sunday.

Wednesday Feb 11, 2009: Chest, biceps

Changing-up my pushups again. Been doing 10 sets of pushups regular pushups because I don't have any other equipment for chest. Going to do 5 sets regular pushups, then either 5 sets of incline or decline pushups (hands or feet on chair, respectively).

Started at 5:52 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 35, 30, 30,
• Incline pushups - 22, 20, 20, 20, 20
• 30 minutes of distractions or so
• Seated DB Curls - 29 lbs each: 16, 9, 7, 7, 7 = 46 (27 lbs last 2 sets)
• BB Curls (narrower grip) - 70 lbs: 7, 8, 7, 6, 6 = 34
• Squats (Kelly on my shoulders, roughly 120 lbs): 12, 10
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 120, 80
• (Calf Raises (all single): 25, 20, 12)
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 7:37 pm approximately

Saturday Feb 7 - Tuesday Feb 10: Off sick & mid-term

Friday February 6, 2009: Lats, triceps

Started at 1:40 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, 6+4, 6+4, 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, 16, 15, 13, 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 (10lbs ea.): 25, 20, 12
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 2:49 pm.

Thursday February 5, 2009: Off

Not feeling well at all.

Wednesday February 4, 2009: Delts

Started at 5:33 pm. All rest intervals of 1 minute unless otherwise noted.

• Warm up
• Cleans: 99 lbs (first 2 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, 25

Finished at 6:40 pm.

Tuesday February 3, 2009: Off, still sore

Off

Monday February 2, 2009: Off

Off

Sunday February 1, 2009: Chest, biceps, legs

Changing-up my pushups again. Been doing 10 sets of pushups regular pushups because I don't have any other equipment for chest. Going to do 5 sets regular pushups, then either 5 sets of incline or decline pushups (hands or feet on chair, respectively).

Started at 1:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30,
• Incline pushups - 20, 20, 20, 20, 18
• DB Hammer Curls - 29 lbs each: 16, 10, 8, 8, 8 = 50 (27 lbs last set)
• BB Curls - 80 lbs: 10, 8, 7, 6, 6 = 36
• Squats (Kelly on my shoulders, roughly 120 lbs): 12
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 120, 80)
• Calf Raises (all single): 25, 20, 12
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 18
• DB Wrist Curls (5 lbs ea.): 30, 25

Finished at 3:00 pm approximately

Saturday January 31, 2009: Off