Wed Sept 20, 2009: Squats, Deads

Started at 9:37 pm

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 9
• Straight-leg Deads (80 lbs): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:12 pm

Tues Sep 29, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 8:24 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• (Jacks: 50, (20

Finished at 9:03 pm

Sun Sep 27 - Mon Sep 28, 2009: Off

Had Mom and Dad over for Dad's birthday dinner on Sunday, and just tired and lazy on Monday.

Sat Sep 26, 2009: Pecs

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

Started at 5:33 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 30, 25, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 6:15 pm

Fri Sep 25, 2009: Delts

Started at 4:14 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Seated DB shoulder press - 37 lbs each: 14, 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 5:14 pm

Thurs Sep 24, 2009: Off

Lazy and sore (from training)

Wed Sep 23, 2009: Cleans

Started at 7:40 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, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 4, 3 = 53
• (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 8:09 pm

Tue Sep 22, 2009: Arms

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

Started at 4:27 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 15, 13 +1, 13 (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 5:14 pm or so.

Mon Sep 21, 2009: Off

No excuse. Have difficulty doing anything productive after class, and that must change.

Sun Sep 21, 2009: Squats, Deads

Started at 6:35 pm

• Warm-up
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 8, 10, 10, 8
• Straight-leg Deads (80 lbs): 10, 10, 10, 10
• (Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 7:14 pm

Sat Sep 19, 2009: Off

No sleep. Bad day.

Fri Sep 18, 2009: Lats

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 1:09 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8 +1, 7+1, 6+2, 6+1,
• Good Mornings: 25, 25
• Jacks: 50, (20

Finished at 1:55 pm

Thurs Sep 17, 2009: Pecs

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

Started at 10:45 am.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 9, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 30, 20, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 11:30 am

Wed Sep 16, 2009: Off

Just lazy. No excuse.

Tues Sep 15, 2009: Delts

Started at 4:40 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm up
• Seated DB shoulder press - 37 lbs each: 14, 9, 6.5 (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 5:14 pm

Mon Sep 14, 2009: Off

Should have worked out.

Sun Sep 13, 2009: Cleans

Started at 2:25 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, 100 lbs second, 110 third set, 120 fourth set, 125 fifth set, 130 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 10, 8, 8, 6, 4, 3, 2 = 51
• (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 3:06 pm

Sat Sep 12, 2009: Arms

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

Started at 4:27 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 10, 8, 8,
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 15, 13 +1, 13 (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 5:14 pm or so.

Fri Sep 11, 2009: Off

Tired and lazy.

Thurs Sept 10, 2009: Squats, Deads

Still feel like I have a flu. Very achy joints.
Started at 10:30 am

• 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 11:20 am

Wed Sept 9, 2009: Lats

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

Started at 9:14 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 12+5 (2 min), 6+5, 4+4, 4+4, 3+5 (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 9:50 pm

Tues Sept 8, 2009: Pecs

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

Started at 7:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 11, 9, 8, 6, 5, 3 (Kelly didn't help at all), 4+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 40, 25, 20, 20,
• (Good Mornings: 20, 20

Finished at 8:33 am

Mon Sep 7, 2009: Off

Still think I have the flu.

Sun Sep 6, 2009: Cleans

Started at 8:45 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, 100 lbs second, 110 third set, 110 (120) fourth set, 120 (125) fifth set, 130 6th set) 2 min rest): 10, 10, 8, 8, 8 (5 @ 125 lbs), 4 = 48 (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 9:13 pm

Sat Sep 5, 2009: Arms

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

8:15 pm or so.

• Warm-up biceps
• Bench Dips - 75lbs on lap: 25, 22, 20, 18, (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)
• Overhead 1-arm triceps extensions (15 lbs each) 15, 16, 14, (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 8:58 or so.

Wed - Fri, Sept 2 - 4, 2009: Off

3 days off! Legs really sore, also pulled an all-nighter for a friend in need.

Tues Sept 1, 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