Sun Nov 29, 2009: Cleans

Started at 2:08 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (100 lbs 1st set, 110 lbs second, 120 third set, 125 fourth set, 130 fifth set, 135 6th set, 140 7th set, 140 8th set) 2 min rest): 10, 8, 8, 6, 5, 4, 3, 3 = 47 (done at 2:42 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 2:45 pm

Sat Nov 28, 2009: Cleans - Cancelled: plumbing

Cancelled due to pumbing emergency.

Started at 8:40 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 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, 5 (6), 5, 4, 3 = 53 (done at 3:52 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 3:55 pm

Thu Nov 26 - Fri Nov 27, 2009: Off

Entire body very sore.

Wed Nov 25, 2009: Pecs

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

Started at 5:45 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8 (6), 6 (no help), 5 (no help), 5+20 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 30, 23 (25), 20, 20,
• (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 6:22 pm

Tue Nov 24, 2009: Lats

Haven't done lats in over 3 weeks. Going back to unweighted chins, but going to hold and contract at the top.

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

Started at 6:04 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 12+4, 6+5, 4.5+4, 4+4, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (120 lbs, down from 130 - sore biceps, improper technique) 8+1, 8 +1, 7+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 6:45 pm

Mon Nov 23, 2009: Squats, Deads

Started at 11:32 pm. Feel like absolute hell (a bit hungover), but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Lower back hyperextension: 20, 20
• Jacks: 50
• (Stretch

Finished at 12:05 pm

Sat Nov 21 - Sun Nov 22: Off

Paper due, not feeling well

Fri Nov 20, 2009: Delts, Arms

Started at 8:20 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore, first day doing standing BB press, started out standard, changed to behind head because I was leaning back too much):

• Lateral raises - 10 lbs 45 sec rest): 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12
• Standing Barbell Military Press - 70 lbs: 10, 10, (behind head) 10, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 8:42 pm

Arms:

• Bench Dips - 75lbs on lap: 28, 21, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (1 extra set of 6, wide grip)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• (Good Mornings: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 9:05 pm

Thur Nov 19, 2009: Off

Wed Nov 18, 2009: Cleans

Started at 3:19 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 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, 5 (6), 5, 4, 3 = 53 (done at 3:52 pm)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 3:55 pm

Sun Nov 15 - Tue Nov 17: Off

Paper due, went out Sunday night to see Paul Macleod, too tired on Monday, felt ill on Tuesday.

Sat Nov 14, 2009: Pecs

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

Started at 12:00 pm.

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

Finished at 12:38 pm

Thur Nov 12 - Fri Nov 13, 2009: Off

Sick, paper due, friend killed.

Wed Nov 11, 2009: Squats, Deads

Started at 1:32 pm. Feel like absolute hell, but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Good Mornings: 20, 20
• Jacks: 50
• (Stretch

Finished at 2:05 pm

Tues Nov 10, 2009: Off

Car problems and personal strife caused too much stress.

Mon Nov 9, 2009: Delts, Arms

Started at 6:49 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Delts (left shoulder sore):

• Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Lateral raises - 10 lbs: 12, 12, 12, 12
• Reverse Flies - 5 lbs each (30 sec rest intervals): 12, 12, 12, 12

Arms:

• Bench Dips - 75lbs on lap: 28, 22, 18, 16, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 9, 8, (1 extra set of 6)
• (Overhead 2-arm triceps extensions (37 lbs + wrist weights): 22, 20, 20, 18, (15) (superset with wide bb curls)
• (BB Curls (wider grip): - 70 lbs: 8, 8, 7, 6

Abs/Lower back:

• 10 minutes or so.
• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:47 pm

Sun Nov 8, 2009: Off

Lazy

Sat Nov 7, 2009: Cleans

Started at 1:10 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (90 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, 5, 4, 3 = 53 (done at 1:46 am)
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 1:50 pm

Wed Nov 4 - Fri Nov 6, 2009: Off

Had essay due, messed up my schedule.

Tues Nov 3, 2009: Squats, Deads

Started at 8:46 pm. Feel like absolute hell, but going to try to work-out anyhow.

• Warm-up,
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (80 lbs first set, 90 lbs after): 10, 10, 10, 10
• Good Mornings: 20, 20
• (Jacks: 50
• (Stretch

Finished at 9:28 pm

Mon Nov 2, 2009: Off

Sore and lazy.

Sun Nov 1, 2009: Pecs

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

Started at 6:05 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 6, 6, 5 (Kelly didn't help at all), 5+25 (no help, then no weight)
• (Left shoulder too sore (probably due to this exercise) Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 24, 20, 20,
• Jacks: 50
• Good Mornings: 20, 20

Finished at 6:50 pm