Fri July 31, 2009: Delts

Started at 9:32 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 39 lbs each: 13, 7, 7, 6, 6 = 39
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• (Jacks: 50, 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, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 9:55 pm.

Thurs July 30, 2009: Cleans

Started at 4:12 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (75 lbs 1st set, 105 lbs next 2, 120 next 2 sets, 125 last set) 2 min rest): 10, 10, 10, 8, 7, 6 = 50
• 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: 50, 20 (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, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 4:48 pm.

Wed July 29, 2009: Off

Tues July 28, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 8:42 pm or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 35, 28, 23, 20, 19 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 10 (12), 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 19, 17, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Good Mornings: 20, 20
• (Jacks: 50, (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.): 30, 25,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 9:20 pm approximately

Mon July 27, 2009: Squats, Deads

Started at 8:09 pm

• Squats (Kelly on shoulders): 12, 10
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• Jacks: 50

Finished at 8:48 pm

Sun July 26, 2009: Off

Sat July 25, 2009: Pecs

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

Started at 8:08 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8, 6, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• Decline (9th session) pushups - 35, 30, 25, 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: 50, 20 (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 9:04 am approximately

Fri July 24, 2009: Lats

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, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with and 15 lbs around waist): 14+5 (2 min), 7+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 6.5 with no weight)
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• Good Mornings: 20, 20
• (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, 12
• (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 7:52 pm approximately

Thurs July 23, 2009: Off

Wed July 22, 2009: Delts

Started at 5:44 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 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 (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (Good Mornings: 20, 20,)
• Jacks: 50, 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, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 6:17 pm.

Tues July 21, 2009: Cleans

Started at 7:38 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (75 lbs 1st set, 105 lbs next 2, 120 next 2 sets, 125 last set) 2 min rest): 10, 10, 10, 7, 7, 4 = 48
• 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, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 8:02 pm.

Mon July 20, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 6:25 pm or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 32, 26, 23, 20, 17 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 12, 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 20, 18, 18, 17, 15 (superset with wide bb curls)
• BB Curls (wider grip): 10, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• (Good Mornings: 20, 20
• Jacks: 50, (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.): 30, 25,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 7:06 pm approximately

Sun July 19, 2009: Off

Sat July 18, 2009: Deads

Trevor over + not feeling well. Just deads

Started at 8:36 pm

Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10

Finished at 8:46 pm

Fri July 17, 2009: Lats

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

Started at 9:36 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th session) pushups - 35, 25, 20, 20, 20
• (10 minutes or so.
• Wide Grip Chins (with and 12.5 lbs around waist): 15+4 (2 min), 7+5 (1.5 min for the remainder), 4+4, 5+3, 4+4, (final set of 6.5 with no weight)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• (Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10 (deads today because missed yesterday)
• (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, 12
• (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 10:14 pm approximately

Thurs, July 16, 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 8:34 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8, 6, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Decline (8th session) pushups - 35, 30, 25, 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: 50, 20 (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 9:15 am approximately

Wed, July 15, 2009: Off

Not feeling well.

Tues July 14, 2009: Delts

Started at 8:32 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Have Trevor over, so just doing actual delts exercises (no abs, lower back, forearms, etc)

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 8 (9), 7, 6, 6 = 40 (41)
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7.5 lbs each (hold at top, 30 sec rest intervals): 12, 12, 12, 12
• (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): 30, 25, 15, 14)
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 8:52 pm.

Mon July 13, 2009: Cleans

Started at 12:09 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 10, 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, 12
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 12:45 pm.

Sun July 12, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 10:14 am or so.

• (Dead Lift - 120 lbs: 12, (155 lbs) 10, 10, 10, 10
• (Straight-leg Dead Lifts - 70 lbs: 10, 10, 10, 10
• Bench Dips - 50 lbs on lap: 30, 25, 22, 18, 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, 10, 8, 8,
• (Seated DB Curls - 37 lbs each: 6, 5, 4, 4, 4 = 22 )
• Good Mornings: 20, 20
• (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.): 30, 20,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 10:55 pm approximately

Fri - Sat July 10 -11, 2009: Off

Not well.

Thurs July 9, 2009: Lats & Deads

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 12:23 pm.

• (Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• (Decline (7th 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, 5+3, 4+4, (final set of 6 with no weight)
• Good Mornings: 20, 20
• Bent-over BB Rows (120 lbs) 12, 9+1, 7+1, 6+2, 6+1,
• (Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, 10, 10 (deads today because missed yesterday)
• (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, 12
• (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 1:18 pm approximately

Wed July 8, 2009: Off

Extremely weak and dizzy.

Tues July 7, 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 5:58 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 2 (Kelly didn't help at all), 2+8 (no help, then help)
• Decline (7th 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 6:35 pm approximately

Mon July 6, 2009: Off

Tired, not feeling well.

Sun July 5, 2009: Delts

Started at 8:28 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• (Warm-up: Good Mornings: 20, 20, etc.
• (Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 8, 7, 6 = 49
• (More than 3 minutes in between.
• Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 6, 6 = 40 (41)
• 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
• 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): 30, 25, 15, 14
• (Wrist Curls (5 lbs each): 25, 25)
• (Jog around block 3 times (2 km, 18 minutes or so))
• (Stretch)

Finished at around 9:00 pm.

Sat July 4, 2009: Cleans

Started at 6:51 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Still not feeling well today; just doing cleans. Back is sore, so down to 105 lbs

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (70 lbs 1st set, 105 lbs next 3, 120 last 2 sets) 2 min rest): 10, 10, 9, 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 7:30 pm.

Thurs July 2, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms.
Started at 8:08 pm 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 - 50 lbs on lap: 30, 25, 19, 18, 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.): 30, 20,15, 12
• (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

Wed July 1, 2009: Deads

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing both types of deadlifts.

Started at 7:24 pm 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 - 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.): 30, 20,15, 12
• (DB Wrist Curls (5 lbs ea.): 30, 25)
• (Jog: roughly 1.4 km (walked a bunch of it))
• (Stretch)

Finished at 7:57 pm approximately