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.

Sat Apr 18, 2009: Cleans, Delts

Started at 10:50 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, 7 (9), 6 (7), 5 (6), 5 (6) = 35 (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
• Jacks: 60, 20 (Bicycle Crunches: 120, 80)
• Good Mornings: 16, 16
• (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
• Stretch

Finished at around 12:00 pm.

Tuesday Apr 14 - Friday Apr 17: Off

Extremely sore for 3 days due to deads, then got sun stroke.

Mon April 13, 2009: Pecs, Deads, Biceps

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

Started at 11:49 pm.

• (Pushups: 80 (2 min), 40 (1.5 min), 35, 30, 30,)
• Pushups (warm-up set of 15) - Kelly on back: 10, 9 (10), 7 (8), 7, 6, 6, (6, 5)
• Incline pushups - 40, 25, 25, 25, 20
• More than 5 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, 9 (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: 15, 15
• (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 1:24 pm approximately

11 Days Off!

Had a final exam, then got sick, then had to move Nancy, then drank too much Saturday night.

Thurs April 2, 2009: Lats, Triceps

Started at 5:24 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), 6+5 (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) 10, 8, 7+1, 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) 14, 14, 12
• (Bicycle Crunches: 120, 80) Jacks: 60, 35
• 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 6:40 pm.

2 Days Off: Tuesday, Wednesday.