Saturday November 29, 2008: Pecs, biceps

Started at 2:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 30, 30, 30, 30, 25, 25, 25 = 335 (22 min)
• DB Hammer Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 110, 60
• Calf Raises (all single): 25, 20, 15, 10,
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 3:25 pm

Friday November 28, 2008: Off

Thursday November 27, 2008: Lats, triceps

Started at 8:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 45 sec rest intervals: 20, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 14, 10
• Good Mornings: 20, 20
• (Bicycle Crunches: 110, 50) Jacks: 60, 35
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch
• Reverse Fore-arm Curls (5lbs ea.): 16, 16

Finished around 2:46 pm.

Wednesday November 26, 2008: Delts

Started at 12:50 am. All rest intervals of 1 minute unless otherwise noted.

• Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 10 = 48
• More than 3 minutes in between.
• Seated DB shoulder press - 29 lbs each: 18 (20), 9, 7 (8), 7, 7 = 48
• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 14, 12
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle Crunches: 100, 60
• (Calf raises (singles, no rest): 25-15-10-10)
• More than 10 minutes in between.
• Stationary Bike for 20 minutes (4 miles)
• Stretch

Finished at 2:35 pm.

Monday November 24, 2008: Pecs, biceps

Started at 9:18 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 8, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle crunches: 100, 40)
• Calf Raises (all single): 25, 15, 10, 10
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 10:20 pm

Sunday November 23, 2008: Lats, triceps

Started at 1:30 pm. All rest intervals of 1 minute unless otherwise noted.

• Wide Grip Chins: 19+1, 8+2, 7+3, 5+4, 5+4, 5+4
  5 minutes in between (let fore-arms recover)
• Bent-over BB Rows (95 lbs) 12, 10, 10, 10, 8,
• 1 Arm DB Rows - 29 lbs ea. - 30 sec rest intervals: 18, 14, 12, 10
• Overhead 1-arm triceps extensions: 20, 16, 13, 10
• Good Mornings: 20, 20
• Bicycle Crunches: 110, 50 (Jacks: 60, 35)
• (Calf Raises (singles): 25-16-10-10)
• Stationary Bike for 15 minutes (3 miles)
• Stretch

Finished around 2:46 pm.

Saturday November 22, 2008: Off

Friday November 21, 2008: Delts

Started at 11:30 am. All rest intervals of 1 minute unless otherwise noted.

• Lateral raises - 7.5 lbs after: (30 sec rest intervals): 20, 16, 16, 16
• Reverse Flies - 7.5 lbs each (30 sec rest intervals): 20, 16, 16, 16
• Seated DB shoulder press - 29 lbs each: 19 (20), 9, 8, 7, 7 = 49
• More than 3 minutes in between.
• Cleans: 95 lbs (2 min rest): 12, 11, 10, 9, 8 = 48
• Good Mornings: 20, 20
• Jacks: 60, 35 (Bicycle Crunches: 100, 50)
• (Calf raises (singles, no rest): 25-15-10-10)
• Stationary Bike for 10 minutes (2 miles)
• Stretch

Finished at 12:35 pm.

Thursday November 20, 2008: Pecs, biceps

Started at 7:30 pm.

• Pushups: 75 (2 min), 40 (1.5 min), 30, 25, 25, 25, 25, 25, 25, 25 = 315 (22 min)
• (Last time I did speed Pushups: 80 (2 min), 40 (1.5 min), 40, 30, 30, 30, 30, 30, 30 = 340 (total of 20 minutes) )
• DB Curls - 29 lbs each: 16, 10, 9, 8, 8 = 51 (27 lbs last set)
• BB Curls - 80 lbs: 7, 7, 6, 5, 5 = 27
• Good Mornings: 20, 20
• (Jacks: 60, 35) Bicycle crunches: 100, 40
• Calf Raises (all single): 25, 15, 10, 10
• (Stationary Bike: 30 minutes, 6 miles.)
• (Stretch)

Finished at 8:55 pm (approx)

Wednesday November 19, 2008: Off

Sick.