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.