Tues June 30, 2009: Lats

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

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

Started at 5:50 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 12 (14), 12, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7 (no help, then help)
• (Decline (6th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 16+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• More than 2 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10)
• (Jacks: 60, 30 (Bicycle crunches: 120, 80) )
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13 )
• (Stationary Bike: 25 minutes, 5 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 6:27 pm approximately

Mon June 29, 2009: Pecs,

Splitting sessions up by body part because still not feeling well. Will hopefully take fewer days off in between.

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

Started at 7:59 pm.

• Pushups (warm-up set of 25) - Kelly on back: 12 (14), 12, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7 (no help, then help)
• Decline (6th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• (Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• (More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• (Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• (1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• DB Reverse Wrist Curls (10 lbs ea.): 25, 22,15, 13
• (Stationary Bike: 25 minutes, 5 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 8:54 pm approximately

Sat 27 - Sun 28 June, 2009: Off

Still sick, plus went to folks' place on Sunday.

Fri June 26, 2009: Cleans, Delts

Started at 6:57 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still 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), 7 (9), 5 (7), 5 (6), 5 (6) = 34 (39)
• 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, 20, 20, 18
• (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 7:50 pm.

Wed 24 - Thurs 25, June, 2009

Off

Tues June 23, 2009: Deads, Arms

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

Started at 5:48 pm or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 30, 25, 17, 17, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 9, 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 6:56 pm approximately

Sat 20 - Mon 22, June 2009: Off

Dizzy and weak, in addition to high heat and humidity on Monday.

Fri June 19, 2009: Pecs, Lats

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

Started at 11:44 am.

• Pushups (warm-up set of 25) - Kelly on back: 14, 11, 8, 8, 7, 6, 2 (Kelly didn't help at all), 1+7
• Decline (5th session) pushups - 35, 25, 20, 20, 20
• 10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 15+4 (2 min), 8+5 (1.5 min for the remainder), 5+3, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 11, 9+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, (30 (Bicycle crunches: 120, 80) )
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (Stationary Bike: 25 minutes, 5 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 1:20 pm approximately (took some time off in between muscle groups)

Thurs June 18, 2009: Off

Wed June 17, 2009: Cleans, Delts

Started at 12:20 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still 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: 11 (13), 8 (9), 6 (7), 6, 5 (6) = 37 (39)
• 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, 20, 20, 18
• 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 1:18 pm.

Mon 15 - Tues 16, June 2009: Off

Sick

Sun June 14, 2009: Deads, Arms

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

Started at 7:56 pm or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 25 lbs on lap: 34, 25, 20, 20, 18 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 18, 17, 15, 15, 10 (superset with wide bb curls)
• BB Curls (wider grip): 10, 9, 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 9:00 pm approximately

Fri 12 - Sat 13 June, 2009: Off

Thurs June 11, 2009: Pecs, Lats

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

Started at 10:00 am.

• Pushups (warm-up set of 25) - Kelly on back: 13, 12, 10, 9, 8, 8, 8, 8
• Decline (5th session) pushups - 30, 25, 20, 20, 20
• 10 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), 4+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 9+1, 8+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• (Stationary Bike: 25 minutes, 5 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 11:46 pm approximately (took some time off in between muscle groups)

Tues June 9, 2009: Cleans, Delts

Started at 3:45 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: 13, 9, 6 (7), 5 (6), 6 = 39
• 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, 20, 18, 18
• 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 4:44 pm.

Sat 6 - Mon 8, June, 2009: Off

Busy weekend. No sleep for Monday.

Fri June 5, 2009: Deads, Triceps, Biceps

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

Started at 8:18 am or so.

• Good Mornings: 20, 20
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 10 lbs on lap: 35, 28, 23, 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 9:15 pm approximately

Thurs June 4, 2009: Off

Wed June 3, 2009: Pecs, Lats

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

Started at 10:05 am.

• Pushups (warm-up set of 25) - Kelly on back: 12, 10, 10, 9, 8, 8, 8, 7
• Decline (4th week) pushups - 30, 25, 20, 20, 20
• 10 minutes or so.
• Wide Grip Chins (with ankle weights and 2 2.5 lb plates around waist): 14+4 (2 min), 8+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 6 with no weight)
• More than 5 minutes in between (let fore-arms recover)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 8+2, 8+1, 7+1, 6+2, 6+1,
• 1 Arm DB Rows - 37 lbs ea. + wrist weights: 16, 14, 12, 10
• Jacks: 60, 30 (Bicycle crunches: 120, 80)
• (DB Reverse Wrist Curls (10 lbs ea.): 25, 20,15 )
• Stationary Bike: 25 minutes, 5 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 12:06 pm approximately

Mon - Tues June 1 - 2, 2009: Off