Mon Oct 12, 2009: Cleans, Arms & Delts

Started at 10:28 am. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Doing light arms and delts as well today, because I took two days off in a row

• 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 (done at 11:04)
• Bench Dips - 75lbs on lap: 28, 25, 22, 20, (19) (superset with narrow bb curls)
• BB Curls (narrower grip) - 80 lbs: 10, 8 (10), 8, 8,
• Seated DB shoulder press - 37 lbs each: 11 (triceps blown 13), 7 (triceps blown 9), 5 (triceps 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): 12, 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12

Finished at 11:49 am

Sat Oct 10 - Sun Oct 11, 2009: Off

Not feeling well.

Fri Oct 9, 2009: Lats

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

Started at 5:15 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 14+4 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (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 5:55 pm

Thurs Oct 8, 2009: Off

Had a paper due.

Wed Oct 7, 2009: Squats, Deads

Started at 10:00 pm

• 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
• Jacks: 50
• (Good Mornings: 20, 20
• (Stretch

Finished at 10:41 pm

Tues Oct 6, 2009: Off

Not feeling well.

Mon Oct 5, 2009: Pecs

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

Started at 7:46 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 - 35, 24, 20, 20,
• (Jacks: 50
• (Good Mornings: 20, 20

Finished at 8:18 pm

Sun Oct 4, 2009: Cleans & Delts

Started at 3:26 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: 10 (funny show 13), 6 (still funny 9), 9 (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 4:40 pm

Sat Oct 3, 2009: Arms

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

Started at 6:37 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, 14, 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 7:30 pm or so.

Thurs Oct 1 - Fri Oct 2, 2009: Off

Thursday worked on paper, Friday I was lazy.