Mon March 30, 2009: Cleans, Delts

Started at 7:25 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• 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, 9, 7, 6, 6 = 40
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 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))
• 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))
• Stretch
• (Reverse wrist curls (10 lbs each): 25, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 8:28 pm.

Sun March 29, 2009: Pecs, Deads, Biceps

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

Started at 4:11 pm.

• (Pushups: 80 (2 min), 40 (1.5 min), 35, 30, 30,)
• Pushups (warm-up set of 15) - Kelly on back: 8, 9 (10), (8) 7, 7, 6 (7), 6, 6, 5
• Incline pushups - 40, 25, 25, 25, 20
• More than 15 minutes or so.
• Dead Lift - 120 lbs: 12, (150 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs (warm-up with 25 lbs - 12 reps): 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8,
• BB Curls (wider grip): 7, 6, 6,
• (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: 20, 20 )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 5:58 pm approximately

Sat March 28, 2009: Off

Friday March 27, 2009: Lats, Triceps

Started at 5:37 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): 14+4 (2 min), 8+3 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 5 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 10, 8, 7+1, 6+2, 5+2,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 10, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 15, 12, 11, 10
• Bench Dips: 14, 14, 14, 12
• Good Mornings: 20, 20
• Bicycle Crunches: 120, 80 (Jacks: 60, 35)
• (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 6:50 pm.

Thursday March 26, 2009: Cleans, Delts

Started at 7:18 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Cleans: (70 lbs 1st sets, 120 lbs last 5 sets) 2 min rest): 12, 9, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 9, 7, 6, 5 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 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, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 8:15 pm.

Tues 24 - Wed 25, March, 2009 - Off

Monday March 23, 2009: Pecs, Deadlifts, Biceps

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

Started at 7:26 pm.

• (Pushups: 80 (2 min), 40 (1.5 min), 35, 30, 30,)
• Pushups (warm-up set of 15) - Kelly on back: 8, 10, 8, 7, 7, 6, 6, 5
• Incline pushups - 40, 25, 25, 25, 20
• 5 minutes or so.
• Dead Lift - 120 lbs: 12, (150 lbs) 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8, 7, (6 - last set extra because not going to do DB Curls today) = 43
• (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: 20, 20 )
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15)
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 8:41 pm approximately

Sun March 22, 2009: Lats, Triceps

Started at 6:25 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): 14+4 (2 min), 7+3 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 5 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 10, 8, 7+1, 6+2, 5+2,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 10, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 14, 12, 11, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 120, 80 (Jacks: 60, 35)
• (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 7:32 pm.

Fri-Sat March 20-21: 2 Days Off

Friday: too tired.
Saturday: Visiting with family

Thursday March 19, 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 sets, 120 lbs last 5 sets) 2 min rest): 12, 9, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 9, 7, 5.5, 5 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals):0 12, 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, 20, 15)
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 9:45 pm.

2 Days Off: Tuesday-Wednesday March 17-18

Monday March 16, 2009: Pecs, Deadlifts, Biceps

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

Started at 3:25 pm.

• Pushups: 80 (2 min), 40 (1.5 min), 35, 30, 30,
• Pushups - Kelly on back: 4, 4, 6, 5
• Incline pushups - 40, 25, 25, 25, 20
• 5 minutes or so.
• Dead Lift - 120 lbs: 12, (150 lbs) 10, 10, 10, 10
• BB Curls (narrower grip) - 70 lbs: 10+2, 10, 8, 8, 7 = 43
• 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: 20, 20
• (Calf Raises (all single): 25, 20, 15)
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 5:00 pm approximately

Sunday March 15, 2009: Lats, Triceps

Started at 11:10 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): 13+3 (2 min), 7+3 (1.5 min for the remainder), 5+4, 4+4, 4+4, (final set of 5 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8+1, 7+1, 6+2, 5+3, 5+2,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 10, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 14, 11, 11, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 120, 80) Jacks: 60, 35
• (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 12:35 pm.

Friday March 12 - Sat March 13, 2009: Off

Friday too sore, Saturday too lazy.

Thurs March 12, 2009: Cleans, Delts

Started at 7:55 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Cleans: (70 lbs 1st sets, 120 lbs last 4 sets) 2 min rest): 12, 9, 8, 7, 6, 6 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 12, 9, 7, 6, 5 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 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, 20, 15
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 9:00 pm.

3 Days Off: Mon-Wed March 9-11

Very sore Monday and Tuesday. Not feeling well Wednesday.

Sun March 8, Pecs, Deads, Biceps

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

Started at 8:15 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 35, 30, 30,
• Pushups - Kelly on back: 3, 4, 3, 3
• Incline pushups - 30, 25, 25, 20, 25
• 5 minutes or so.
• Dead Lift - 120 lbs: 12, (150 lbs) 10, 8, 8, 8
• BB Curls (narrower grip) - 70 lbs: 10, 10, 8, 8, 7 = 43
• Seated DB Curls - 37 lbs each: 5, 5, 4, 4, 4 = 22
• (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)
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 9:50 pm approximately

Sat March 7, 2009: Lats, Triceps

Started at 6:48 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 Doc's): 14+2 (2 min), 7+3 (1.5 min for the remainder), 5+4, 4+4, 4+4,
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8, 7+1, 6+2, 5+2, 5+2,
• 1 Arm DB Rows - 37 lbs ea: 16, 14, 10, 10
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 16, 13, 12, 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 (10lbs ea.): 25, 20, 12)
• (Fore-arm Curls (5lbs ea.): 30, 25)

Finished around 7:56 pm.

Friday March 6, 2009: Off

Thurs March 5, 2009: Cleans, Delts

Started at 6:14 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Cleans: (70 lbs 1st sets, 120 lbs last 4 sets) 2 min rest): 12, 8, 8, 6, 6 = 40
• More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 10, 8, 7, 6, 5 = 36
• Lateral raises (single arm) - 12 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): 25, 16, )
• (Wrist Curls (5 lbs each): 25, 25)

Finished at around 7:08 pm.

Tuesday March 3 - Wed March 4: Off

Legs sore.

Monday March 2, 2009: Pecs, Legs, Biceps

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

Started at 5:24 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 35, 30, 30,
• Incline pushups - 22, 20, 20, 25, 25
• 5 minutes or so.
• Dead Lift - 120 lbs: 12, (140 lbs) 10, 8, 8, 8
• Seated DB Curls - 29 lbs each: 15, 9, 7, 7, 7 = 45 (27 lbs last 2 sets)
• BB Curls (narrower grip) - 70 lbs: 9, 8, 8, 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
• (Stationary Bike: 20 minutes, 4 miles)
• (Stretch)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15
• (DB Wrist Curls (5 lbs ea.): 30, 25)

Finished at 6:55 pm approximately

Sunday March 1, 2009: Lats, triceps

Started at 8:50 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).

• Wide Grip Chins (with ankle weights and Doc's): 14+2 (2 min), 7+3 (1.5 min for the remainder), 4+4, 4+4, 4+3,
• More than 5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (120 lbs) 8, 7+1, 6+2, 5+2, 5+2,
• 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 9:33 pm.

Thurday Feb 26 - Saturday Feb 28, 2009: Off

Too sore Thursday and Friday, had plans on Saturday.