Sun Jan 31, 2010: Pecs, cardio, abs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Letting shoulder heal, so going to unweighted, elbows by side to 45 degrees pushups(Dropping from 8 to 6 sets of pushups (possibly over-training).

Started at 5:50 pm.

• Pushups, elbows by side-to-45-degrees, unweighted, taking it easy: 25, 25, 25, (Kelly on back, not full weight) 8, 8, 8, (unweighted again) 20
• (Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups (3rd week) - 35, 25, 25, 25,
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 6:20 pm
• Ab-Ripper X - 18 or more reps of each exercise (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 6:55 pm

• Stationary Bike: 4 Miles in 20 minutes
• Stretch

Sat Jan 30, 2010: off

Off.

Fri Jan 29, 2010: Abs, cardio, stretch

Started at 5:54 pm

Abs:

• Ab-Ripper X - 18 or more reps of each exercise

Cardio:

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 7:00 pm

Thu Jan 28, 2010: Legs & Lats

Started at 9:00 pm.

• Doing P90X Legs and Back workout - did mostly Hammer Chins for back - approx: 16, 10, 8, 6, 5+4
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 12, 10, 10, 10, 10

Lower Back & Abs

• Lower back hyperextensions: 20, 20
• Jacks: 50, 25
• Stretch

Finished at 10:35 pm

Wed Jan 28, 2010: Off

Weak and dizzy, and really sore.

Tue Jan 26, 2010: Yoga, Arms

12:00 noon

• Q80W Yoga: first 30 min. Needed to warm-up first.

Started at 1:52 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 18, 20, 18, 16, 14 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 75 lbs - 9, 8, 7
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75 lbs: 8, 8, 7, 7, 6
• 5-10 min
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Did Ab Shredder yesterday)

Finished at 2:55 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 3:25 pm

Mon Jan 25, 2010: Cleans, Delts, Plyometrics

Letting left shoulder heal, so cleans will be light, and not even to the catch position (more like an explosive upright row, but not as high, again due to shoulder), and shouldn't do delts at all.

Started at 7:21 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Light cleans: 1st sets 90 lbs, 2nd - 110 lbs, 3rd-4th - 120 lbs, 5th - 125 lbs, 6th - 130lbs, 7th - 135, 8th - 140 lbs
• (Cleans: (*1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 135 (140) 8th set) 2 min rest): 10, 8, 6, 4 (almost 5), 4, 2 (4), 3 (4), 3 =41 (2 min rest or more each, done at 8:07 pm) ->Light sets: 10, 8, 6, 6, 6, 5, 5, 5
• (Left shoulder too sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• (letting heal - Barbell Upright rows - 70 lbs: 10, 10, 9, 8,
• (letting heal - Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• (letting heal - Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• 7:50 pm -Sunrype Pineapple mango
• P90X Pyometrics - attempting after cleans! 30 min + warm down - not bad performance.
• (Ab Ripper X (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 8:50 pm

Sun Jan 24, 2010: Pecs, cardio, abs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Letting shoulder heal, so going to unweighted, elbows at 45 degrees pushups(Dropping from 8 to 6 sets of pushups (possibly over-training).

Started at 12:15 pm.

• Ab-Ripper X - 18 or more reps of each exercise
• Pushups, elbows by side-to-45-degrees, unweighted, taking it easy: 10 (sore, changed hand position to fingers somewhat to the side for next sets), 16, 20, 20, 20
• (Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups (2nd week) - 30 (35), 25, 25, 25,
• (Jacks: 50
• Lower back hyperextensions: 20, 20
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 1:05 pm

• Stationary Bike: 4 Miles in 20 minutes
• Stretch

Sat Jan 23, 2010: Off

Fri Jan 22, 2010: Lats

Not doing wide-grip chins due to sore left shoulder. Doing hammer chins instead.
All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 8:27 pm.

• Warm-up
• (Wide Grip Chins (unweighted, contract at top): 16+2, 7+5, 6+4, 5+4, 4+4
• Hammer chins: 13+2, 8+2, 6+3, 6+3, 5+3 (10 min)
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 12, 10, 10, 10, 10
• Lower back hyperextension: 20, 20
• P90X Ab Shredder - 17 reps each exercise
• (Jacks: 50, (20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 9:35 pm

(Stationary Bike: 3 Miles in 15 minutes

(Stretch

Finished at 9:35 pm

Thu Jan 21, 2010: Cardio & flexibility

Started at 8:05 pm

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 8:46 pm

Wed Jan 20, 2010: Squats (, Deads), Cardio, Yoga

Trying to let left shoulder heal, so no deads, and will do at least twice as many sets of squats as usual to compensate.

Started at 4:19 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• Squats (Kelly on shoulders): 12, 12, 12, 12, extra: 12, 12, 10, 10
• (Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (70 lbs): 10, 10, (10, 10)
• 15 minutes of technical difficulty
• P90X Ab Shredder - (still can't do 15 reps each) 16 minutes
• (Jacks: 50
• 5:23 pm
• Stationary Bike: 4 Miles in 20 minutes
• Back-care Yoga w/ Rodney Yee - 21 minutes or so
• Stretch

Finished at 6:26 pm

Tue Jan 19, 2010: Cardio & Flexibility

Started at 6:47

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 7:27

Mon Jan 18, 2010: Arms

Started at 2:55 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 15, 15, 12, 12 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 10, 10,
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 12, 13, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 70 lbs: 10, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Attempted P90X Ab Shredder earlier)

Finished at 3:45 pm

Stationary Bike: 5 Miles in 25 minutes

Stretch

Finished at 4:25 pm

Sun Jan 17, 2010: Cleans, Delts

Started at 2:36 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 135 (140) 8th set) 2 min rest): 10, 8, 6, 4 (almost 5), 4, 2 (4), 3 (4), 3 =41 (2 min rest or more each, done at 8:07 pm)
• (Left shoulder too sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Barbell Upright rows - 70 lbs: 10, 10, 9, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80) - Did some of P90X Ab Shredder earlier
• Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 3:52 pm

Sat Jan 16, 2010: Off

Fri Jan 15, 2010: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training). Also doing pushups with upper arms at less than 90 degrees due to sore shoulder.

Started at 10:37 am.

• Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups - 35, 25, 25, 25,
• Jacks: 50
• Lower back hyperextensions: 20, 20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 11:25 pm

• (Stationary Bike: 3 Miles in 15 minutes
• (Stretch

Thu Jan 14, 2010: Lats

Going back to unweighted chins (7th week), but going to hold and contract at the top.

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

Started at 5:38 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 16+2, 7+5, 6+4, 5+4, 4+4
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 10, 10, 10, 10, 8
• Lower back hyperextension: 20, 20
• Jacks: 50, (20
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 6:25 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 6:52 pm

Tue Jan 12 - Wed Jan 13, 2010: Off

Back pain (bad), and leg pain (good, from squats and deads).

Mon Jan 11, 2010: Squats, Deads

Started at 8:25 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• unplanned delay of more than 5 min.
• Squats (Kelly on shoulders): 12, 12, 12, 12,
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (70 lbs): 10, 10, (10, 10)
• (Jacks: 50
• 8:53 pm
• (Stationary Bike: 4.5 Miles in 22.5 minutes
• (Stretch

Finished at 8:53 pm

Sun Jan 10, 2010: Arms

Started at 7:28 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Arms:

• Warm-up
• Bench Dips - 75lbs on lap: 30, 26, 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, 20, 20, 20, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (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 8:30 pm

Fri Jan 8 - Sat Jan 9, 2010: Off

Friday was scheduled off, then Saturday had company and had to clean.

Thu Jan 7, 2009: Cleans, Delts

Started at 8:52 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 8, 6, 4, 4, 4, 4, 3 = 33 (2 min rest or more each, done at 8:07 pm)
• (Left shoulder sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Barbell Upright rows - 70 lbs: 8, 8, 8, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 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 9:11 pm

Wed Jan 6, 2010: 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 7:47 pm.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 12, 10, 10, 8 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Decline pushups - 35, 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 8:27 pm

Tue Jan 5, 2009: Lats

Going back to unweighted chins (5th week), but going to hold and contract at the top.

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

Started at 6:35 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 15+5, 7+5, 6+4, 5+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 (80 lbs, 90 lbs due to sore back (120 lbs) - hold at top, improper technique) 12, 10, 10, 10, 8
• Lower back hyperextension: 20, 20
• Jacks: 50, (20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 7:28 pm

Stationary Bike: 5 Miles in 25 minutes

Mon Jan 4, 2009: Airdyne

Still letting back rest, so just doing airdyne bike, concentrating on pushing rather than pulling.

Started at 7:45 pm

• Stationary Bike: 7 Miles in 35 minutes
• Stretch
• Lower back hyperextensions: 20, 20
• Jacks: 50
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 8:40 pm

Sun Jan 3, 2010: Airdyne

Still letting back rest, so just doing airdyne bike, concentrating on pushing rather than pulling.

Started at 7:13 pm

• Stationary Bike: 5 Miles in 25 minutes
• Stretch
• Lower back hyperextensions: 20, 20
• Jacks: 50
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 8:02 pm

Sat Jan 2, 2010: Off - Back pain

May be over trained in upper back due to deads, cleans, bent-over rows spread through week, not allowing enough rest?

Fri Jan 1, 2010: Squats, (Deads)

Started at 8:30 pm. No deads today due to upper back pain and compression. 3 extra sets of squats to compensate somewhat.

• Warm-up,
• Lower back hyperextension: 20, 20
• unplanned delay of more than 5 min.
• Squats (Kelly on shoulders): 12, 12, 12, 12, 12, 12, 10
• (Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• Straight-leg Deads (70 lbs): 10, 10, (10, 10)
• (Jacks: 50
• 9:08 pm
• Stationary Bike: 4.5 Miles in 22.5 minutes
• Stretch

Finished at 9:40 pm