Thu Dec 31, 2009: Arms

Started at 5:10 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

( Did delts yesterday, with cleans - 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 (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• Bench Dips - 75lbs on lap: 30, 24, 20, 17, (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Overhead 2-arm triceps extensions (37 lbs): 20, 19, 16, 14, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 7, 7, 6
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 15, (12) (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:57 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 6:22 pm

Wed Dec 30, 2009: Off

Back completely seized, left shoulder very sore.

Tue Dec 29, 2009: Cleans, Delts

Started at 7:36 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 140 8th set) 2 min rest): 8, 7, 6, 4, 4, 4, 4, 3 = 33 (done at 8:07 pm)
• Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 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: 20, 20, 15, 12 (hold for second at top)

Finished at 8:43 pm

Mon Dec 28, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training)

Started at 6:40 pm.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 10, 10, 10, 7 (no help), 6 (no help), 5+20 (no help, then no weight)
• Decline pushups - 30, 25, 20, 20,
• Jacks: 50
• 10 minutes or more
• Lower back hyperextensions: 20, 20
• Stationary Bike: 3 Miles in 15 minutes
• Stretch
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 8:06 pm

Sun Dec 27, 2009: Off

Had Kelly's family over for Christmas.

Sat Dec 26, 2009: Lats

Going back to unweighted chins (4th week), but going to hold and contract at the top.

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

Started at 7:43 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 14+5, 7+4, 5+4, 5+3, 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 - hold at top, improper technique) 10, 8+1, 7+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 8:22 pm

Fri Dec 25, 2009: Off

Christmas day.

Thu Dec 24, 2009: Deads, Squats

Started at 10:02 am.

• Warm-up,
• Lower back hyperextension: 20, 20
• 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
• Squats (Kelly on shoulders): 12, 12, 12, 12
• Jacks: 50
• (Stretch

Finished at 10:39 pm

Mon Dec 21 - Wed Dec 23, 2009: Off

Stomach bug.

Sun Dec 20, 2009: Arms

Started at 5:06 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

( Did delts yesterday, with cleans - 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 (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Bench Dips - 75lbs on lap: 28, 24, 20, 17, 15 (superset with narrow bb curls)
• Overhead 2-arm triceps extensions (37 lbs): 18, 18, 16, 14, (15) (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 7, 7, 7, 6

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:50 pm

Sat Dec 19, 2009: Cleans

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

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 140 fifth set, 140 6th set, 140 7th set, 140 8th set) 2 min rest):8, 7, 6, 4, 3, 1 (2 (3), 2, 2 = 33 (done at 4:48 pm)
• Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 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: 20, 20, 15, 12 (hold for second at top)

Finished at 5:21 pm

Fri Dec 18, 2009: Off

Tired

Thu Dec 17, 2009: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training)

Started at 10:18 am.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 10, 10, 10, 7 (no help), 6 (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, 25, 20, 20,
• Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 10:56 am

Wed Dec 16, 2009: Off

Extremely tired and sore. Perhaps over-trained?

Tue Dec 15, 2009: Lats

Going back to unweighted chins (3rd week), but going to hold and contract at the top.

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

Started at 6:43 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 14+5, 6+5, 5+3, 5+3, 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) 10, 9+1, 8+1, 6+2, 6+2,
• Lower back hyperextension: 20, 20
• Jacks: 50, (20

Finished at 7:29 pm

Mon Dec 14, 2009: Off

Tired, legs extremely sore.

Sun Dec 13, 2009: Squats, Deads

Started at 2:12 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• 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
• Jacks: 50
• (Stretch

Finished at 2:50 pm

Sat Dec 12, 2009: Off

Stomach issues.

Fri Dec 11, 2009: Delts, Arms

Started at 7:02 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 (behind head) - 70 lbs: 12, 10, 9, 8,
• (Seated DB shoulder press - 37 lbs each: 11 (been almost a month 13), 8 (9), 6 (7), 6, 5 (6) = 34 (39)
• Done 7:19 pm

Arms:

• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (2 extra sets of 8, 8 - wide grip)
• Bench Dips - 75lbs on lap: 28, 21, 16, 16, 14 (superset with narrow bb curls)
• (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:

• (Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:43 pm

Thur Dec 10, 2009: Off

Left shoulder very sore, probably due to cleans + shoveling snow.

Wed Dec 9, 2009: Cleans

Started at 9:44 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, etc.
• Cleans: (120 lbs 1st set, 125 lbs second, 130 third set, 135 fourth set, 140 fifth set, 140 6th set, 140 7th set, 140 8th set) 2 min rest):8, 7, 5, 4, 3, 2 (3), 2, 2 = 33 (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 10:26 pm

Mon Dec 7 - Tue Dec 8, 2009: Off

Final exam.

Sun Dec 6, 2009: Pecs

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

Started at 10:02 pm.

• Pushups (warm-up set of 25) - Kelly on back: 14, 12, 10, 8, 8 (6), 6 (4 no help +2), 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, 25, 20, 20,
• (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 10:40 pm

Sat Dec 5, 2009: Off

Fri Dec 4, 2009: Lats

Going back to unweighted chins (2nd week), but going to hold and contract at the top.

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

Started at 5:11 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 13+5, 6+5, 4+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 5:47 pm

Thur Dec 3, 2009: Off

Wed Dec 2, 2009: Squats, Deads

Started at 7:25 pm.

• Warm-up,
• Lower back hyperextension: 10, 10
• 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
• Jacks: 50
• (Stretch

Finished at 8:03 pm

Tue Dec 1, 2009: Delts, Arms

Started at 6:42 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 (behind head) - 70 lbs: 10, 10, 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 7:02 pm

Arms:

• Bench Dips - 75lbs on lap: 28, 21, 17, 16, 14 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 8, (2 extra sets of 7, 7 - 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:

• Good Mornings: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 7:46 pm

Mon Nov 30, 2009: Off

Felt hungover; hadn't had any booze.