Mon Aug 31, 2009: Lats

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

Started at 9:09 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 13+4 (2 min), 6+5, 4+4, 3.5+4, 3.5+4, (final set of 7 with no weight)
• Bent-over BB Rows (130 lbs) 9+1, 8, 7+1, 5+3, 6+1,
• (Jacks: 50, (20

Finished at 9:42 pm

Sun Aug 30, 2009: Off

Visiting.

Sat Aug 29, 2009: Pecs

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

Started at 8:43 pm.

• Pushups (warm-up set of 25) - Kelly on back: 13, 11, 9, 8, 6, 5, 3 (Kelly didn't help at all), 2+8 (no help, then help)
• Walk-out to Extended Arm Pushups: 10, 10, 10, 10
• Decline pushups - 35, 25, 20, 20,
• (Good Mornings: 20, 20

Finished at 9:30 am

Fri Aug 28, 2009: Delts

Started at 9:22 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Seated DB shoulder press - 37 lbs each: 13, 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 9:54 pm

Thurs Aug 27, 2009: Cleans

Started at 7:35 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, 105 lbs second, 120 third set, 120 fourth set, 125 fifth set, 130 6th set) 2 min rest): 10, 10, 8, 8, 5, 4 = 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 8:10 pm

Wed Aug 26, 2009: Off

Sore back and not feeling well.

Tues Aug 25, 2009: Arms

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

8:55 pm or so.

• Warm-up biceps
• Bench Dips - 50 lbs on lap first set, 75 after: 35, 22, 19, 17, (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)
• 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 9:40 or so.

Mon Aug 24, 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

Sat - Sun 22-23 Aug, 2009: Off

Extremely sick on Saturday (stomach cramps), and busy with mom and dad on Sunday.

Fri Aug 21, 2009: Lats

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

Started at 5:15 pm.

• Warm-up
• Wide Grip Chins (with and 20 lbs around waist): 11+5 (2 min), 6+5, 3.5+4, 3.5+4, 3.5+4, (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 5:52 pm