Mon Aug 31, 2009: Lats

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Not feeling well, so only lats.

Started at 9:09 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 13+4 (2 min), 6+5, 4+4, 3.5+4, 3.5+4, (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 5+3, 6+1,
• (Jacks: 50, (20

Finished at 9:42 pm

Sun Aug 30, 2009: Off

Visiting.

Sat Aug 29, 2009: Pecs

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

Started at 8:43 pm.

• Pushups (warm-up set of 25) - Kelly on back: 13, 11, 9, 8, 6, 5, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 25, 20, 20,
• (Good Mornings: 20, 20

Finished at 9:30 am

Fri Aug 28, 2009: Delts

Started at 9:22 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Seated DB shoulder press - 37 lbs each: 13, 9, 7, 6, 6 = 41
• Lateral raises (single arm) - 12 lbs: (40 sec rest intervals): 12, 12, 12, 12
• Reverse Flies - 7 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Good Mornings: 20, 20,
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 9:54 pm

Thurs Aug 27, 2009: Cleans

Started at 7:35 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 105 lbs second, 120 third set, 120 fourth set, 125 fifth set, 130 6th set) 2 min rest): 10, 10, 8, 8, 5, 4 = 45
• (Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 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): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 8:10 pm

Wed Aug 26, 2009: Off

Sore back and not feeling well.

Tues Aug 25, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms. Started at

8:55 pm or so.

• Warm-up biceps
• Bench Dips - 50 lbs on lap first set, 75 after: 35, 22, 19, 17, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80 lbs: 12, 10, 8, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• Good Mornings: 20, 20
• (Jacks: 50, 20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 9:40 or so.

Mon Aug 24, 2009: Squats, Deads

Started at 9:37 pm

• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 8, 8, 8
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:03 pm

Sat - Sun 22-23 Aug, 2009: Off

Extremely sick on Saturday (stomach cramps), and busy with mom and dad on Sunday.

Fri Aug 21, 2009: Lats

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

Started at 5:15 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 11+5 (2 min), 6+5, 3.5+4, 3.5+4, 3.5+4, (final set of 6.5 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 6+2, 6+1,
• Jacks: 50, (20

Finished at 5:52 pm

Thurs Aug 20, 2009: Pecs

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

Started at 10:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 9, 8, 6, 5, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• Good Mornings: 20, 20

Finished at 11:30 am

Tues - Wed 18 - 19, 2009: Off

Weak and dizzy again.

Mon Aug 17, 2009: Cleans, Delts

Started at 7:08 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (80 lbs 1st set, 105 lbs second, 110 third set, 120 fourth set, 130 fifth set, 135 6th set) 2 min rest): 10, 10, 10, 8, 5, 2 = 45
• Seated DB shoulder press - 37 lbs each: 13, 9, 6 (7), 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): 12, 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80)

Finished at 8:00 pm

Sat - Sun Aug 15 - 16, 2009: Off

Partied Saturday; hungover Sunday.

Fri Aug 14, 2009: Arms

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Just doing arms. Started at

7:44 pm or so.

• Warm-up biceps
• Bench Dips - 50 lbs on lap: 35, 28, 24, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80 lbs: 12, 10, 8, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 7, 6
• (Good Mornings: 20, 20
• Jacks: 50, 20 (Bicycle crunches: 120, 80)
• Reverse Wrist Curls - 10 lbs: 25, 20, 15, 12

Finished at 8:32 or so.

Thurs Aug 13, 2009: Off

Wed Aug 12, 2009: Squats, Deads

Started at 8:08 pm

• Squats (Kelly on shoulders): 12, 12, 12, 10
• Dead Lift - 120 lbs: 10, (160 lbs) 8, 8, 8, 8
• (Straight-leg Deads (70 lbs): 10, 10, 10, 10
• (Good Mornings: 20, 20

Finished at 8:34 pm

Tues Aug 11, 2009: Pecs

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

Started at 5:46 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 3+7 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 8
• (Decline (9th session) pushups - 35, 30, 25, 20, (20)
• Good Mornings: 20, 20

Finished at 6:30 pm

Mon Aug 10, 2009: Lats (+ partial Delts)

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

Started at 7:05 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 11+5 (2 min), 7+4, 4+5, 4+4, 4+4, (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9, 8, 7+1, 6+2, 6+1,
• Seated DB shoulder press - 39 lbs each: 12 (13), 8 (7), 7, 6, 6 = 39 (skipped Delts this week)

Finished at 8:00 pm

Sat - Sun 8-9th, Aug, 2009: Off

Blues Festival and not feeling well.

Fri Aug 7, 2009: Cleans

Started at 6:07 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 second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set) 2 min rest): 10, 10, 10, 8, 6, 5 = 49
• (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 6:40 pm.

Thurs Aug 6, 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, 24, 20, 19 (superset with narrow bb curls)
• BB Curls (narrower grip) - 75 lbs: 11 (12), 10, 10, 8,
• Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 19, 18, 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, 20 (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 9:28 pm approximately

Wed Aug 5, 2009: Off

Tues Aug 4, 2009: Squats, Deads

Started at 7:38 pm

• Good Mornings: 20, 20
• Squats (Kelly on shoulders): 12, 12, 10
• Dead Lift - 120 lbs: 10, (155 lbs) 10, 10, (160 lbs) 8, 8
• Straight-leg Deads (70 lbs): 10, 10, 10, 10
• (Jacks: 50
• Reverse Wrist Curls: 25, 20, 15, 12

Finished at 8:21 pm

Mon Aug 3, 2009: Pecs

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

Started at 8:49 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 7, 6, 3 (Kelly didn't help at all), 3+7 (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 9:25 pm approximately

Sun Aug 2, 2009: Off

Sat Aug 1, 2009: Lats

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

Started at 9:57 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 20 lbs around waist): 11+4 (2 min), 6+5 (1.5 min for the remainder), 4+4, 4+4, 4+4, (final set of 7 with no weight)
• Bent-over BB Rows (120 lbs) 11+1, 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 10:26 pm approximately