Name: Adam
Birthdate: May 24, 1987
Sex: Male
Biography: Lifting: Sept. '02 to June '03; Sept. to Nov. '03; Feb. 15 '04 +
Occupation: Student
Interests: Legs, shoulders, and back. Flexibility. Constant progress.
Stats: 5'9"

Current Supplements

Past Supplements

One-A-Day Men's Health Formula Multi-Vitamin (1-9, 11-13)
All The Whey's Banana Protein Isolate (7-13)
ON's Glutamine Powder (77-80, 83-92, 96-100)
ON's ZMA (77-82)
Optimum's Fish Oil Softgels (84-92)
Optimum's Flaxseed Oil Softgels (77-82, 84-85, 87-91)
Optimum's Glucosamine Plus CSA Tabs (96-100)
Optimum's MSM Capsules (96-100)
Optimum's Vitamin C Capsules (84-92)
Dr. Ron's Ultra-Pure Cod Liver Oil (96-98)
Universal's Animal Pak (96-106, 108-112)
AtLarge's Creatine 500 (Week 91-93, 96-106, 108-116, 120-124)
AtLarge's Opticen (77-80, 83-92, 96-106, 108-116)
AtLarge's ETS (83-92, 96-116)
Scivation's Xtend BCAA (101-106, 108-114)

Highschool Sporting Interests

Freshman ('01-02): C-Squad XC, JV Swimming.
Sophmore ('02-03): C-Squad XC, JV & Varsity (2-3 weeks) Swimming, Long-Distance Track.
Junior ('03-04): XC Precamp, C-Squad XC, Varsity Swimming, Conditioning, Ultimate Frisbee
Senior ('04-05): XC Precamp, Varsity XC, Varsity Swimming, Conditioning, Gymnastics, Ultimate Frisbee

About Notation: All exercises follow this notation reps x weight (for 1 set) or reps x sets x weight (for multiple sets), on unweighted exercises it will be simply reps. As of week 103, multiple set notation has changed to sets x reps x weight as it should have been in the first place. The notation warm-up sets | working sets will be often used. Timed sets are listed various ways, but (as of week 51) will be listed simply as time (for 1 set) or time x weight or time x sets x weight. Time is listed in digital format: ':30' corresponds to 30 seconds, while '1:30' corresponds to 1 minute and 30 seconds. Weights listed as '#s' denote that straps were used. Weights listed as '#m' denote that a mixed grip was used. Weights listed as "#o" denote an overhand grip. Weights listed as "#u" denote an underhand grip. "OLN" denotes a one-legged negative (used on calf presses particularly). "PC" denotes a pause-contraction rep, meaning that the negative is emphasized, the contraction is held, and the stretch is also held to disipate stored potential energy.

DB exercises are listed with the weight of one dumbbell. 'Lateral Raises: 8x25', for example, would mean I did eight reps with two 25# dumbbells.

WU is warm-up and WD is warm-down.

Concerning Diet: As an ectomorph, I'm always trying to bulk. I'm not always on a calorie surplus, however, since it's easy to "fall off the wagon."

Swimming:

White: recovery, < 20 BPTS, 60-70%
Pink: aerobic base, 20-23 BPTS, 70-80%
Red: aerobic threshold, 23-26 BPTS, 80-90%
Orange: aerobic overload/anaerobic development, > 26 BPTS, 90-95%
Blue: VO2 max/maximum oxygen consumption, > 28 BPTS, 90-100%
Green: sprint development, N/A, 100%
Purple: lactate/race pace work, > 28 BPTS, 100%

where BPTS is heartbeats per ten seconds.

The military's formula for BF% = 86.01 x log( NAVEL - NECK ) - 70.041 x log(HEIGHT) + 36.76

Week 1 at February 23, 2004.

Monday (Cardio):

2 mile run, .5 mile sprint

Tuesday (Pecs, Forearms):

30 push-ups

DB Presses: 8x40, 6x45, 4x50, 4x55, 4x60, 2x65
DB Incline Presses: 6x40, 6x40, 8x35
DB Dips: 8x15, 8x20
DB Flyes: 10x30, 5x35

Reverse Curls: 20x45 bar, 20x45 bar

Wednesday (Cardio):

2 mile run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 12x334, 12x334, 12x334

Squats: 10x115, 8x135, 6x155
M. Leg Extensions: 8x"12", 6x"12"
Calf Raises: 10x40, 8x40

Handstand Pushups: 14, 10
DB Lateral Raises: 8x20, 6x20
DB Side Laterals: 6x20, 6x20
DB Bent-Over Raises: 6x15, 6x15, 8x10

Push-press: 8x89, 6x89

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 5x40, 5x50, 5x50
M. Lying Leg Curls: 5x"8", 4x"8"

Close-Grip Bench Presses: 10x115, 6x135, 4x135, 5x135
DB Dips: 10x25, 6x30, 9x35, 10x40

Saturday (Cardio):

6 mile run

Sunday (Biceps, Back):

40 push-ups

Hammer Curls: 6x20, 10x20
Standing Curls: 6x55, 5x50, 5x45

Wide-Grip Pull-ups: 6, 4
Middle Back Shrug: 10x40, 10x50
DB Shrugs: 20x50, 15x60, 10x70
DB One-Arm Rows: 10x40, 5x50
Supermans: 6, 5

Week 2 at March 1, 2004.

Monday (Cardio):

2.5 mile run

Tuesday (Pecs, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 2x65, 2x65
DB Incline Presses: 6x40, 5x40, 8x35
DB Flyes: 7x35, 5x40, 2x45
DB Incline Flyes: 8x35

Wrist Curls: 20x20, 15x20
Reverse Curls: 25x45 bar, 20x45 bar, 15x45 bar

Wednesday (Cardio):

2 mile run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 20x358, 15x358, 10x378

Squats: 10x135, 10x155, 8x165
M. Leg Extensions: 10x"12", 8x"12"
Calf Raises: 15x40, 10x40

Handstand Pushups: 15, 8
Overhead Press: 10x35, 4x40
DB Lateral Raises: 5x20
DB Side Laterals: 5x25, 6x20
DB Bent-Over Raises: 6x15, 6x15

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 7x45, 5x50, 5x50

Close-Grip Bench Presses: 8x115, 4x135
DB Dips: 10x25, 6x35, 4x40

Saturday

Sunday

Week 3 at March 8, 2004.

Tuesday (Pecs, Forearms):

DB Presses: 10x50, 8x55, 6x60, 4x65
DB Incline Presses: 10x40, 8x40, 4x50
DB Flyes: 8x35, 6x40
DB Incline Flyes: 5x35

Wrist Curls: 30x20, 25x25, 20x30
Reverse Curls: 25x45 bar, 20x45 bar

Thursday (Cardio):

6.5 miles, HW course, in ~60 minutes

Friday (Abs, Triceps, Deltoids, Hamstrings):

30 push-ups

Close-Grip Bench Presses: 10x115, 5x135, 3x135, 6x115
M. Tricep Press: 10x100, 10x112.5, 8x125

Handstand Pushups: 15, 10
M. Shoulder Press: 8x75, 4x75
DB Lateral Raises: 4x20
DB Side Laterals: 7x20, 5x25
DB Bent-Over Raises: 7x15, 5x15

DB Lunges: 8x45, 6x50, 4x55

Sunday (Abs, Quads, Calves, Biceps, Back):

30 push-ups

Squats: 10x135, 10x155, 8x175, 6x185, 4x195
M. Leg Extensions: 10x125, 5x150
Calf Raises: 15x40, 12x50, 12x60

Chin-ups: 6, 6

M. Lat Pull-down: 8x100, 5x112.5
DB Shrugs: 15x50, 13x60, 7x70
DB One-Arm Rows: 10x40
Supermans: 10

Week 4 at March 15, 2004.

Wednesday (Pecs, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 4x65, 3x65
DB Incline Presses: 10x40, 8x40
DB Flyes: 7x35, 5x40, 3x45

Wrist Curls: 35x25, 12x35, 15x30
Reverse Curls: 25x45 bar, 20x55 bar

Friday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 15x500, 20x550 (At another gym, different angle?)

Squats: 10x135, 8x185, 6x205, 4x215, 2x225
Calf Raises: 10x45, 10x50

M. Overhead Press: 8x75, 6x87.5, 6x100
DB Lateral Raises: 5x25, 3x25, 12x15, 6x20
DB Bent-Over Raises: 6x15

Friday (Biceps):

Chin-ups: 8, 5, 5
Hammer Curls: 8x25

Week 5 at March 29, 2004.

Monday (Cardio):

3 mile run, 4x220 yard sprints

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 10x50, 8x55, 6x60, 4x65, 3x70
DB Incline Presses: 10x40
DB Incline Shoulder Presses: 11x35, 9x35
DB Flyes: 9x35, 5x40

Wrist Curls: 20x25, 15x35
Reverse Curls: 20x55 bar, 15x65 bar

Wednesday (Cardio):

(:30 sprint, :30 rest) x 30 deep water run

Thursday (Quads, Calves, Delts):

30 push-ups

M. Leg Presses: 10x336, 12x402

Squats: 10x135, 5x185, 5x195
M. Leg Extensions: 10x"12", 8x"12"
Calf Raises: 10x35, 12x50, 10x55, 8x60

Push Press: 8x89, 5x89
DB Lateral Raises: 6x20, 5x25
DB Side Laterals: 5x20, 3x25
DB Bent-Over Raises: 4x15

Friday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 8x40, 7x50, 4x55
M. Lying Leg Curls: 6x"8", 3x"8"

Pull-ups: 9, 4
Close-Grip Bench Presses: 10x115, 4x135
DB Dips: 8x30, 6x40, 6x40

Saturday

Sunday (Biceps, Back):

30 push-ups

Chin-ups: 11, 5, 4
Hammer Curls: 5x25
DB Incline Curls: 5x25, 2x30, 3x25, 1x30, 2x25, 4x25
Preacher Curls: 5x25

Wide-Grip Pull-ups: 2
DB Shrugs: 14x50, 9x55, 10x60, 5x65
Middle Back Shrugs: 12x40, 12x50
DB One-Arm Rows: 9x40, 7x40, 4x50
DB Left-Arm Rows: 10x40, 5x50
M. Lower Back: 15x"8", 5x"10"

Week 6 at April 5, 2004.

Monday (Cardio):

:30 sprint, :30 rest
:30 sprint, :25 rest
...
:30 sprint, :05 rest deep water running

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 10x40, 8x60, 5x65, 3x70
DB Incline Presses: 7x40
DB Incline Shoulder Presses: 10x40, 8x40, 10x40, 12x40
DB Flyes: 8x30, 8x40, 6x40
DB Incline Flyes: 8x30, 5x30

Wrist Curls: 25x25, 20x30,15x35
Reverse Curls: 20x55 bar, 10x65 bar

Wednesday (Cardio):

6 miles, HS course, in ~45 minutes

Friday (Quads, Calves, Delts):

30 push-ups

Squats: 12x135, 10x155, 8x175, 8x185, 6x195
M. Leg Extensions: 10x"12", 6x"14"
Calf Raises: 30x40, 15x50, 12x50, 11x60, 30x40

Overhead Press: 8x40, 10x40
DB Lateral Raises: 8x20, 4x25
DB Side Laterals: 5x25, 4x30, 5x25
DB Elbow-Out Rows: 8x40, 8x40

Saturday (Hamstrings, Triceps):

30 push-ups

DB Lunges: 10x40, 8x50
M. Lying Leg Curls: 6x"8", 3x"8"

Pull-ups: 9, 5
Close-Grip Bench Presses: 5x135, 8x115, 4x115
Bench Dips: 10x33, 10x44, 10x54
Standing Extension: 8x40, 5x50

Sunday (Biceps, Back):

25 push-ups

Chin-ups: 10, 5
Hammer Curls: 8x25
DB Incline Curls: 8x25, 3x30, 5x25, 2x30, 3x25, 4x25

Wide-Grip Pull-ups: 3
DB Shrugs: 20x55, 15x60, 10x65, 5x70
Middle Back Shrugs: 12x40, 12x50, 8x55
DB One-Arm Rows: 11x40, 9x40, 6x50
DB Left-Arm Rows: 12x40, 7x50
M. Lower Back: 15x"10", 10x"12", 5x"14"

Week 7 at April 12, 2004.

Monday (Cardio):

1 hour treading water

Tuesday (Pecs, Forearms):

49 push-ups (Played stupid 7-up game :mad: )

DB Presses: 10x40, 10x60, 8x65, 3x70, 2x70, 8x50, 1x70
DB Incline Presses: 8x40
DB Flyes: 8x30, 7x40, 4x45

Wrist Curls: 20x25, 20x30, 20x35
Reverse Curls: 20x55 bar, 20x65 bar

Wednesday (Cardio):

6 miles, HS course, in ~40 minutes

Thursday (Quads, Calves, Delts):

30 push-ups

Squats: 12x135, 11x155, 8x185, 6x205, 6x215, 6x225, 4x225
Calf Raises: 30x40, 30x40, 30x40, 30x50

Overhead Press: 12x40, 10x40, 3x40
DB Lateral Raises: 8x20, 5x25, 6x20, 3x25
DB Side Laterals: 4x25, 4x25
DB Elbow-Out Rows: 8x40, 10x40

Friday (Hamstrings, Triceps):

20 clap push-ups

DB Lunges: 8x40, 7x50

Close-Grip Bench Presses: 11x135, 6x135
Bench Dips: 15x44, 12x54, 12x69, 12x77, 8x90

Saturday

Sunday (Biceps, Back):

20 clap push-ups

Chin-ups: 12, 6

DB Shrugs: 15x60, 12x65, 9x70, 6x75
Middle Back Shrugs: 12x50, 10x55, 8x60
DB One-Arm Rows: 10x45, 8x50, 6x55
DB Left-Arm Rows: 8x50, 6x55
M. Lower Back: 10x"12", 6x"14"

Chin-ups: 14

Week 8 at April 19, 2004.

Monday

Tuesday (Pecs, Serratus, Forearms):

30 push-ups

DB Presses: 12x40, 8x40, 7x50 | 6x70, 4x70, 4x70
DB Incline Presses: 6x55, 5x60, 4x60
DB Flyes: 4x40, 4x40
DB Incline Shoulder Presses: INJURY! Left shoulder sprain!

Wednesday (Cardio):

6 miles, HS course, in 42:15 with ~ 3 miles worth of torrential rain and wind. :db:

Thursday (Quads, Calves):

Squats: 12x135, 8x185 | 8x205, 8x225, 7x225
M. Leg Extensions: 8x"12", 8x"14", 6x"16"
Calf Raises: 30x40, 30x40, 30x40

Friday (Cardio):

Cardio: 5.5 mile jog, HH course.

Saturday (Cardio):

Cardio: 6 mile jog, HS course.

Sunday

"I felt extremely thin this morning and noticibly looked it, due to the large volume of cardio I did this week (30% of the miles I've logged since February 22) and the relatively few calories I am able to consume on the weekends. Luckily, I made it to school brunch this morning and had a huge breakfast: toast, 2 chocolate waffles with chocolate syrup and whipped cream and strawberries smothered in maple syrup, pear slices, a large ham and cheese omlette, eight pieces of fried bacon, a fourth plate of home fries, and about twenty-four ounces of orange juice. I don't even feel bloated. :tu: "

Week 9 at April 26, 2004.

Monday

"Went to the doctor today, looks like I most likely sprained my shoulder. I can start lifting again as soon as I have no pain from doing a set of rotator cuff exercises."

Tuesday

Wednesday (Pecs):

30 push-ups

DB Presses: 12x40, 8x40, 7x50 | 6x70, 2x70 STOPPED

"My shoulder pain is still there - it is fading though. Of course, since it has been eight days, I wanted to try working out again. During actual bench press I only felt a slight twinge of pain when the DB was fully extended over my chest, but I decided it wasn't safe to yet resume again. (Another lifter also observed that my left (hurt) arm was shaking a lot, which I didn't notice, while my right arm was relatively static.) So, I did a little ab work."

Thursday (Quads, Calves):

20 push-ups

Squats: 12x135, 8x185, 3x205 | 8x225, 8x225, 8x225
M. Leg Extensions: 8x"12", 10x"14", 7x"16"
Calf Raises: 30x40, 30x40, 30x40

"I've been eating candy like crazy for the past couple days, and not drinking hardly any water - that stopped at 1:30 PM today. I am now back on track.

I incorporated ab exercises between leg sets, mostly going in an exercise rotation: alternating flutter kick and reverse crunches on a swiss ball, hanging straight leg raises, and V-ups."

Friday (Cardio):

Cardio: 3 mile hill run.

Saturday (Abs, Various):

Abs: hanging straight leg raises, hanging leg raises, hanging pike raises, leg raises on swiss ball, flutter and reverse crunches on swiss ball, oblique presses.

"I also jumped a little bit of rope, and tested out my shoulder with some weighted pull-ups and dips, and did some rotator cuff exercises. The shoulder is a bit tender, but only on movements with my arm over my head with pressure pulling my shoulder backwards or in the same position but crossed over to my other shoulder."

"I've been considering getting most of my cardio through sprints, to build my speed and also to do running complementary to body-builder type legs, instead of the leaner long distance type."

Sunday

I have to ask... why in god's name are you only eating 1500 calories per day?

I have to ask... why in god's name are you only eating 1500 calories per day?

My basal caloric rate is 1664.0 calories per day. I probably get between 1500 and 1800 per day. The reason? Not sure, but I'm not hungry and haven't had any problems with energy levels (feeling drained, not able to do cardio, falling asleep in school).

My basal caloric rate is 1664.0 calories per day. I probably get between 1500 and 1800 per day. The reason? Not sure, but I'm not hungry and haven't had any problems with energy levels (feeling drained, not able to do cardio, falling asleep in school).

How do you expect to gain muscle eating next to nothing? If I had your shape, I'd be eating AT LEAST 2000 calories/day. With all the exercise you do, probably 2500 calories.

I haven't seen a full body pic, but from what I have seen, you have NO fat to lose and you are on even lower than a "cutting diet".

How do you expect to gain muscle eating next to nothing? If I had your shape, I'd be eating AT LEAST 2000 calories/day. With all the exercise you do, probably 2500 calories.

I haven't seen a full body pic, but from what I have seen, you have NO fat to lose and you are on even lower than a "cutting diet".

Thanks for the input, I'll try to up my calorie intake. I'm relatively new to nutrition in general. I have all the time to take it slow with bulking though.

Week 10 at May 3, 2004.

Monday (Abs, Biceps)

20 clap push-ups

Abs: hanging straight leg raises, leg raises on swiss ball, weighted leg raises on swiss ball, oblique presses.
Chin-ups: 15, 7x10, 7x10, 4x20, 12

"Damn shoulder, it's progressing though."

Tuesday (Pecs)

20 push-ups

DB Presses: 10x40, 8x55, 2x70 | 3x70, 5x65, 4x65, 4x65

"I had almost no drive in the weight-room, it was a last minute decision to lift, so I hadn't had a pre-workout shake. I had just woken-up from a nap 20 minutes before. I don't quite trust my shoulder yet - it's almost good to go though. Also, I felt very weak barely making four to five reps with 65's. It has been two weeks since I've done any pec work, and a bit more since I've done any tricep, back, or shoulder work."

"I can't wait for abs tomorrow though, and am in dire need of doing some cardio. I also need to do some hyper-extensions and other lower back work, since I'm doing so much ab work.

I need some tan too. It's been raining, cloudy, or cold for the past couple weeks."

Wednesday (Abs, Cardio)

20 clap push-ups

Abs: hanging straight leg raises, hanging pikes, weighted decline crunches, leg raises on a swiss ball, weighted leg raises on a swiss ball, reverse crunches on a swiss ball.

Cardio: 1.5 mile hill run

"Not having done hardly any cardio in quite a while and in the last few days of a cold I've had, I have to say it was very hard to run today.

I'm thinking about starting gymnastic lessons again, focusing on body-weight strength exercises and some basic floor gymnastics (handsprings and tucks)."

Thursday (Quads, Calves, Triceps, Cardio)

18 clap push-ups

Squats: 12x135, 8x185, 5x205 | 8x235, 8x235, 8x235
M. Leg Extensions: 12x"14", 6x"16"
Calf Raises: 40x40, 40x40

Frog Stands: ~30 sec, ~20 sec, ~10 sec
Bench Dips: 12x45, 12x70, 12x80, 12x90, 12x100

Cardio: 400m jog, {100m sprint, 100m walk } x 4, an hour of intense Ultimate Frisbee.

Friday (Delts, Abs)

20 push-ups

Overhead Press: 10x40, 8x40
DB Lateral Raises: 10x20, 8x25, 3x30, 5x25
DB Side Laterals: 6x25, 6x25
DB Elbow-Out Rows: 10x40

Frog Stands: 12 sec, 10 sec, 6 sec :lol:

Abs: hanging straight leg raises, leg raises on swiss ball, reverse crunches on swiss ball, weighted leg raises on swiss ball.

Saturday

"Spent the day with the seven person dorm across campus - throwing the 'ol frisbee around and tanning with Exotic Jamaican Tanning Lotion. :lol: "

Sunday (Biceps, Back, Abs)

Chin-ups: 12, 8x10, 5x15, 4x20, 3x20

DB Shrugs: 12x65, 10x70, 3x75 ("grip strength officially gone"), 12x60
DB Middle Back Shrugs: 12x50, 12x55
DB One-Arm Rows: 8x50, 5x55
M. Lower Back: 10x"12", 12x"14", 10x"16"

Abs: hanging straight leg raises

"Play an awesome hour long ultimate frisbee game today. My team would score and pull ahead by one, and the other would come back and tie. In the end, the other team won though. Final score was us 6, them 7. Rematch tomorrow night hopefully."

Week 11 at May 10, 2004.

Monday (Abs)

Abs: hanging straight leg raises, hanging leg raises, hanging pikes, leg raises on swiss ball, reverse crunches on swiss ball, oblique presses, oblique crunches.

"Played a tough hour long Ultimate Frisbee game, once again my team was way ahead through the first couple points and then lost it at the end. While on defense, I mostly guarded our school's top distance runner who incidently is also pretty fast. I'm also pretty fast, so more or less I ended up racing sprints with him all around the field - he didn't lose me once though."

Tuesday (Pecs, Abs)

20 rhythmic plyometric push-ups

DB Presses: 8x8x45 with :40 rest between sets

Weighted Crunches: 8x8x25 with :30 rest between sets
Leg Raises On Swiss Ball: 8x8x2.5 with :30 rest between sets

"Played another hour of Ultimate Frisbee tonight. Humid as hell - I was drenched in sweat."

Wednesday

"Played three games (to 7, to 7, to 3) of Ultimate Frisbee tonight in an hour and a half. Three things that really need to grow: shoulders, lats, pecs. Of course, everything else needs to get bigger too. ;) "

Thursday (Quads, Calves, Delts, Abs)

20 rhythmic plyometric push-ups

Squats: 8x135, 8x135, 8x155, 6x165, 4x175
M. Leg Extensions: 8x"14", 6x"16"
Calf Raises: 30x40, 30x40

Overhead Press: 10x40, 6x40
DB Lateral Raises: 5x25, 3x30, 5x25
DB Side Laterals: 8x25, 4x30, 5x25
DB Elbow-Out Rows: 8x40, 5x45

Twisting Crunches: 6x25, 5x25, 4x25, 3x25, 2x25, 2x25
M. Pull Down Crunches: 6x6x"19" (full stack weight)

"I also did a bunch of Frog Stands and planche holds on a swiss ball. I realized that I haven't been going all the way to parallel with my squats, so that's why my weight has drastically dropped."

Friday (Triceps)

20 plyometric pause push-ups

Bench Dips: 12, 12x45, 12x70 | 14x90, 10x90, 8x90

Saturday (Abs)

15 clap push-ups

Twisting Crunches: 8x2x25, 6x2x25, 5x2x25, 4x2x25
Reverse Crunches: 12x10, 10x2x10, 9x10, 7x10
Leg Raises On Swiss Ball: 8x2.5
M. Pull Down Crunches: 5x3x"19" (full stack weight)

"Preworkout thoughts: having a low enough BF% is neat - one can see immediate results. Not having done hardly any oblique work prior to Thursday ab work-out, I could just barely see any of my oblique striations even when flexed. Now (on Saturday) just by standing tall I can clearly see definition.

I weighed in at 137# today. My triceps are pretty sore. It's raining and chilly outside - how am I supposed to play a game of Ultimate?"

Sunday (Biceps, Back)

Chin-ups: 11, 6x15, 5x17.5, 5x20, 4x22.5, 4x10

Rear Pull-ups: 4
BB Shrugs: 10x95, 12x115, 10x125, 8x135, 7x155
BB Pull-overs: 10x40, 10x50
DB One-Arm Rows: 8x50, 6x55
M. Lower Back: 10x"14", 8x"16", 5x"18"

"This can't be good; I don't know what I BB bench, but my BB shrug must be getting close to my repping range for it. Why won't my pecs grow! :d_frown: I've been doing push-ups entirely too often as warm-up, so I'm cutting back on that."

Week 12 at May 17, 2004.

Monday (Abs)

Hanging Straight Leg Raises: 10, 7x5, 4x10, 6x5, 6
M. Pull Down Crunches: 8x3x"19" (full stack weight)
Weighted Crunches: 15x35
Reverse Crunches: 5x10, 10x10
Leg Raises: 5x10
V-Ups: 15
Leg Raises on Swiss Ball: 10

"Didn't have a plan for the weight-room as one can see. I played some Ultimate in light rain with massive thunder and lightening in the distance, but our game was kicked off the field by some authority figure after 30 minutes."

Tuesday (Pecs)

18 rhythmic plyometric push-ups

DB Presses: 8x8x45 with :20 rest between sets

"These give a massive pump. Let's hope it very inducive of hypertrophy too."

Wednesday (Abs)

15 rhythmic plyometric push-ups

Weighted Crunches: 8x8x35 with :25 rest between sets
M. Pull Down Crunches: 9x2x"19" (full stack weight)

Thursday (Quads, Calves, Delts)

Squats: 8x8x115 with :25 rest between sets
Calf Raises: 20x8x30 with :15 rest between sets

BB Overhead Press: 7x90, 4x90
DB Lateral Raises: 6x25, 3x30, 5x25
DB Side Laterals: 5x25, 4x30, 6x25
DB Elbow-Out Rows: 7x40, 6x40, 5x45

"8x8 squats weren't too bad, I probably should have upped the weight 5-10#'s, but I wasn't sure what 60% of my max was. I got some snickers from other lifters, but whatever. The calf raises majorly suck after the first three sets! I don't trust overhead DB movements anymore, hence the BB - lingering fear from my last injury. I don't want much bigger glutes than I have, I hope I'm not packing on mass back there."

Friday (Abs, Triceps)

Twisting Crunches: 11x25, 8x25, 5x25, 4x25, 4x25, 3x25, 3x25
M. Pull Down Crunches: 10x"19", 5x"19", 8x"19", 7x"19" (full stack weight)
DB Side Bends: 10x50, 10x60

Bench Dips: 12, 12x45, 10x45, 8x70, 8x90, 10x95, 8x100, 30, 15

"This was a messy day in number of reps and sets."

Saturday

"From 5 PM Friday to 1 PM Sunday I was traveling or at a farm in Pennsylvannia called Castoria to shoot trap. I nailed about 90% of my shots."

Sunday (Biceps, Back)

Chin-ups: 6x15, 4x3x15, 4x5
Preacher Curls: 3x60, 10x50, 4x50

BB Shrugs: 13x95, 13x115, 12x135, 10x155, 7x165, 5x170
BB Pull-overs: 10x40, 5x60, 7x50
BB Lying Rows: 10x50, 10x60, 10x70, 10x90, 5x100
M. Lower Back: 10x"14", 10x"16", 8x"18", 5x"20"

"Edit: I consulted some diagrams and I wasn't getting the full range of motion with the BB lying rows, woops."

Week 13 at May 24, 2004.

Monday (Abs)

Hanging Straight Leg Raises: 10, 6, 5, 4
Weighted Crunches: 8x8x35 with :10 rest between sets
DB Side Bends: 10x40

"I almost didn't complete the crunch set - got brutal in the last set. On the other hand, Hanging Leg Raises are starting to feel pretty easy. I have to hold onto a square bar, so the numbers are nearly always dependent on when my grip fails, rather then actual exercise failure. You have to squeeze pretty tight to hold onto this beast of a bar."

Tuesday (Pecs, Forearms)

15 rhythmic plyometric push-ups

DB Presses: 8x45, 8x60, 5x60, 4x70; 8x3x45 & 6x2x45 with :10 rest between sets
Push-ups: 7 with 3 secs up, 3 secs down

BB Wrist Curls: 15x60, 10x60
BB Reverse Wrist Curls: 5x30

"This was like pectoral exercise indecision hell. We got the start of an 8x8, then a change to Max-OT, but a change of mind, and attempted 8x8, which totally fails, having done too much pec work before-hand.

Wedneday (Abs)

Abs: mainly hanging straight leg raises and hanging ab scissors, also hanging leg-hip raises to side, hanging leg-hip raises, and cross-over split leg crunches (http://www.sixpacknow.com/zcsl.html)

"Basically played catch with the ol' frisbee for an hour. My pecs are a bit sore, surpisingly - I must have shocked them with the switch ups."

Thursday (Quads, Calves, Delts)

Squats: 8x8x120 with :20 rest between sets
Calf Raises: 20x8x30 with :10 rest between sets

BB Overhead Press: 8x90, 5x90
DB Side Laterals: 8x8x15 with :15 rest between sets (start positions: 3 sets front, 3 back, 2 side)
DB Elbow-Out Rows: 8x40, 8x40

"So intense. Stairs barely climbable. Want Ultimate - can't."

Friday (Abs, Triceps)

20 slow push-ups

Hanging Leg Raises: 5, 6, 4
Hanging Ab Scissors: 12
Hanging Leg-Hip Raises: 10
M. Pull Down Crunches: 20x"10", 10x"19", 7x"19"
Concentration Crunches: 20, 20, 15, 20 (all arms-over-head)
Cross-Over Split Leg Crunches (Per Side): 20, 15 (all arms-over-head)

Bench Dips: 25, 10x44, 10x66, 10x77, 10x89, 10x99, 25, 16

"I don't know if I mentioned this before, but with abs, I often don't do all the sets of one exercise consecutively. I alternate between the various exercises - not always in a particular order. This does not follow if I'm doing 8x8's or a ladder progression (usually five or more sets long)."

Saturday

"Play a game of jail-break in the dark for an hour tonight. As a hider, I stalked about ten to twenty feet behind the seekers following them to the jail. I got caught once at the end of the first of the three games when I made an all out dart to call a jail-break. In the last game, I was moving up towards the jail, and one person saw me and yelled it out, so I made a dart around the back of the jail (there was a row of thick pine-trees making it only possible to break in from the sides or front) to the other side, but there were six seekers standing there so I sprinted straight through them and out into the field. Four of them followed me, but I kept running, three got winded pretty quick and the fourth one was catching up as I got winded so at the last moment when his hand was just about to tap me -- no more than half a foot away -- I skidded to a stop, totally reversed direction, and got away.

I imagine if one were to play a lot of jail-break, they could vastly improve their cardiovascular and respitory systems."

Sunday (Abs, Biceps, Back)

Weighted Crunches: 6x6x35 with :10 rest between sets
DB Side Bends: 10x40, 10x50, 10x60, 10x65

Pull-ups: 12
Chin-ups: 8, 5

Preacher Curls: 8x4x45, 6x45, 5x45, 4x45 with :15 rest between sets

Shrugs: 8x115 BB, 10x60 DB
BB Bent-Over Rows: 8x8x60 with :15 rest between sets
M. Lower Back: 10x"14", 8x"16", 6x"18"

"I picked too much weight for my 8x8 preacher curls, and I just barely made the BB Bent-Over Rows sets. Once again, the pull-ups and chin-ups were interspersed with my workout.

Summer Goals


Get major tan
Add mass - particularly to my chest, shoulders, biceps, and lats.
Reduce my strength deficit.
Take gymnastics
Let my hair grow

Week 14 at May 31, 2004.

Monday

"I was working on my handstands and cartwheel progressions. My one-handed handstand balance is nearly right, I should have them in a few days - oddly enough it's with my left arm that I usually end up balancing on. I can now do cartwheels with my left-hand behind my back.

I'm also going to specifically strengthen my hip flexors for straddle and leg extension holds. (http://www.bodybuilding.com/fun/alissa2.htm)"

Tuesday (Abs, Pecs, Forearms)

Hanging Leg Raises: 6, 6, 6
Double Crunch: 30 (hands-over-head), [50, 25, 12, 6], 50
Cross-Over Split Leg Crunches (Per Side): 20, 10 (all arms-over-head)
Double Crunches: (8 hours later) 75, 25, 25, 25, 25

DB Press: 10x40, 10x50, 4x70, 3x70, 4x65
Incline Flyes: 10x25, 6x30, 8x30
BB Press: 15x105, 10x135
BB Incline Press: 10x90
BB Pull-overs: 10x40, 4x60

BB Wrist Curls: 15x60, 10x60
DB Reverse Wrist Curls: 10x10

"I'm reevaluating my goals. See my last post."

Wednesday

"The school has closed the weight-room for today and tomorrow. I am so mad and know not what to do. I move out of the dorm after my last exam tomorrow."

Thursday

"The diet plan for this summer is to eat protein like crazy, fish and slabs of meat at every meal. It looks like I'm going to have to do quads, calves, delts tomorrow then hamstrings and triceps Saturday to get back on schedule."

Friday

"I'm lifting quads, calves, delts, and tris tomorrow morning after my Writing SAT II."

Saturday

"I officially want to cause pain to whoever decides when and whether my school weight-room is open. Today I was told 'the campus is busy,' thus obviously that means lifting weights is not allowed. Sunday shall be Thursday and Friday's normal work-out and Monday shall be Sunday's."

Sunday

"I was not aware that today is graduation and yesterday the school was just getting ready for it. So, once again, the weight room is not open. There was actually hundreds of white chairs and a buffet right outside the weight room in the main lobby. I don't think it would have been appreciated if I was sweating and blasting music within sight of all the guests.

Tomorrow: quads, calves, delts, tris, abs; Tuesday: back, biceps; Wednesday: pecs, forearms, abs. Thursday: off. Then my regular Thursday and Friday schedule pushed ahead to Friday and Saturday."

Week 15 at June 7, 2004.

Monday (Abs, Quads, Calves, Delts, Triceps)

30 push-ups

Hanging Straight Leg Raises: 8, 8, 5, 3
Double Crunches: 75

Squats: 6x6x120 with :10 rest
Calf Raises: 20x5x30 with :10 rest

BB Overhead Press: 8x90, 5x90
DB Lateral Raises: 14x15 fr, 10x15 s, 6x15 b, 8x15 fr, 8x15 s, 7x15 b
DB Side Laterals: 10x15 fr, 10x15 s, 9x15 b
DB Elbow-Out Rows: 8x40, 8x40

Bench Dips: 25, 10x44, 10x66, 10x88, 25

"I got real dizzy and sick feeling right after my leg portion. Fr = front, s = side, b = back in reference to DB start positions.

Tanned 12-3 PM - SPF 30."

Tuesday (Biceps, Back)

Chin-ups: 12, 7
Pull-ups: 5

DB One-Arm Curls: 8x20, 4x25, 5x20, 3x25, 4x20, 2x25

DB Shrugs: 7x40, 8x60, 6x70
BB Bent-Over Rows: 8x60, 8x70, 8x70, 7x70, 7x70
M. Lower Back: 8x"14", 8x"16", 3x"18"

"Tanned 1-3 PM - SPF 15."

Wednesday (Abs, Pecs, Forearms)

20 rhythmic plyometric push-ups

Hanging Straight Leg Raises: 8
Weighted Crunches: 15x35, 14x35, 13x35, 11x35, 10x35
M. Pull Down Crunches: 15x"19", 8x"19", 5x"19" (full stack)

DB Press: 8x40, 8x50, 8x65 | 5x70, 4x70, 3x70
BB Press: 20x95

BB Wrist Curls: 18x60, 12x60

"Tanned 1:30-3:30 PM - SPF 15."

Thursday

Friday

Saturday (Quads, Hams, Calves, Delts, Triceps)

30 push-ups

Squats: 8x135, 8x155, 8x175, 8x195, 6x205, 5x205
Leg Curls: 8x"7", 6x"7"
BB Standing Calf Raises: 20x115, 15x115, 15x155, 6x175

Overhead Press: 8x90, 6x110, 4x110
DB Side Laterals: 8x8x15 with :10 rest - 3f 3b 2s
DB Elbow-Out Rows: 8x2x40

BB Tricep Extensions: 10x50
Bench Dips: 20, 10x44, 10x88, 10x88, 30
DB Standing Extensions: 6x60

Sunday

"Tanned 2:45-3:45 PM - SPF 15."

Week 16 at June 14, 2004.
Max-OT Strict Week 1

Monday (Abs, Biceps, Back)

Twisting Crunches: 6x25, 4x25, 3x25
Side Bends: 12x40, 10x50, 8x60, 6x70

Chin-ups: 8
Alternate DB Curls: 16x20, 10x25, 2x30, 6x20, 8x20

BB Bent-Over Rows: 12x60, 12x70, 10x85, 6x105
DB Shrugs: 10x60, 8x65, 7x70
DB Middle Back Shrugs: 10x40, 10x50, 8x60
M. Lower Back: 7x"13", 8x"16", 6x"18"

"Today's workout is residue from what was supposed to be yesterday's. I'm going Max-OT strict starting tomorrow. I'm done with these crap work-outs."

Tuesday (Pecs, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x55, 3x60, 1x70 | 6x70, 5x70, 4x70
DB Incline Bench Press: | 6x60, 5x65

Front Press: | 5x89, 5x89
Side Laterals: | 7x25, 6x25

Bench Dips: 10, 10x45, 8x70, 12x88
DB Lying Tricep Extensions: | 6x25, 4x25

Straight Leg Raises: 8x10, 10x12.5, 10x15
M. Pull Down Crunches: 9x"19", 6x"19" (full stack weight)

"Tanned 2:15-3:00 PM - SPF 15 UV 9.

I basically can't use bench dips anymore because I can't go heavy enough with them. I never go to failure, my 12x88 today would have failed around 20 and my max is at least my weight. The pressure with just 90#s is huge on my knees and legs - that's so much to hold on my lap. It's kind of sad that I'm so strong in that movement but was only using 25's on my tricep extensions.

I wasn't sure what to use for straight leg lifts. If I use them again, I'm going to work with 17.5."

Wednesday

"Had a negligible amount of vodka this evening."

Thursday (Back, Biceps, Forearms)

Bent-Over Barbell Rows: 12x50, 10x50, 6x70, 3x90, 1x110 | 5x110, 4x110, 5x105
DB One-Arm Rows: | 6x55, 6x55

M. Lower Back: 8x"12", 10x"17" | 6x"20", 4x"22" (2 less than stack)

Alternate DB Curls: 7x30 | 4x35, 2x35, 6x30
Straight Bar Curls: | 4x70, 4x65

BB Wrist Curls: 12x65 | 10x75
DB Wrist Curls: 10x40

Seated Hamstring Stretch: 1:00
Groin Stretch: 1:00 (knees on the ground! but not head)
Kneeling Hip Flexor Stretch :30

"I have extra sets lying around in there because I misestimated what weight to use for those exercises. I think I've figured out how I can use my gym's equipment for hyperextensions, so I'll do that next time.

Stretching was after a hot bath and some jump-roping to warm up. I also did seated hamstring and groin stretches in the tub. I hate stretching.

Tanned 2:40-3:20 PM - SPF 15 UV 9. 1 post-workout ATW shake."

Friday (Quads, Hams, Calves, Abs)

Squats: 12x135, 10x135, 6x165, 3x185, 1x200 | 4x200, 4x195, 3x190
Lunges: 6x50, 6x50
Leg Curls: 7x"6"
Standing Calf Raises: 12x185, 12x205, 10x215

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

Straight Leg Raises: 10x17.5
Leg Lifts: 10x20, 10x20, 8x25
M. Pull Down Crunches: 10x"19", 8x"19" (stack weight)
Weight Overhead Crunches: 10x25, 10x35
Weight Behind Crunches: 10x25, 20x20

"Bad workout, bad workout, good stretching, bad workout. My mind just wasn't there today. I wanted to do stiff legged deadlifts, but then I realized that I didn't know how, so I jumped on the leg curl machine, and then said %!@* it.

I was actually packed up and out of the gym (after leg lifts), but after ten minutes, my ride still wasn't there, so I went back in and rushed through some upper ab exercises, which didn't turn out so good.

On seated ham stretch, I got my hands holding my heels and my chest nearly to my legs. On groin stretch, I got my knees to the ground and my head to my feet!

1 post-workout ATW shake. 1 pre-bed ATW shake."

Saturday

"1 pre-bed ATW shake."

Sunday

"Tanned 1:15-3:25 PM - SPF 15 UV 6-7."

Week 17 at June 21, 2004.
Max-OT Strict Week 2

Monday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x75 | 9x75, 4x80, 3x80
DB Incline Bench Press: | 3x70, 4x65

Push Press: | 5x111, 5x100
Side Laterals: | 8x25, 8x25

Bench Dips: 10x44, 10x66, 10x88, 5x110
DB Lying Tricep Extensions: | 4x25, 4x25

Lying Leg Lifts: | 10x22.5, 9x22.5, 8x22.5
Crunches: | 8x35
M. Pull Down Crunches: 10x"19" (full stack weight)

"Tanned 1:30-3:20 PM - SPF 15 UV 9. 1 pre-bed ATW shake."

Tuesday (Back, Biceps, Forearms)

50 Pull-ups: 11, 7, 7, 6, 6, 6, 7
Bent-Over Barbell Rows: | 6x105, 6x95

Alternate DB Curls: | 4x35, 4x35
Straight Bar Curls: | 4x75, 4x70, 5x65

BB Wrist Curls: | 8x75, 9x70
DB Wrist Curls: | 8x35

"Pull-ups were so much easier last Fall when I weighed about 128#s. I could bust out 18-20 no problem. I've been living in the past - I thought I could still do it. It seriously took me more than five minutes to get from the pull-up bar back into the weight-room - I'm going to have to run next work-out to make my rest interval.

I really need to get back on track with my ab workouts too, the last couple times have been very crappy. I wish I had the apparatus required to do cable crunches.

1 post-workout ATW shake. 1 pre-bed ATW shake."

Wednesday (Quads, Hams, Lower Back, Calves, Abs)

Squats: 12x115, 10x115, 6x155, 3x185, 1x200 | 5x200, 5x200, 5x200
Lunges: | 6x55, 5x55
Stiff Leg Deadlift: | 6x70, 6x70

Standing Calf Raises: | 10x225, 10x240, 8x250

Leg Lifts: | 7x25, 10x22.5, 10x22.5
Crunches (Plate Over Face): | 12x35, 12x45, 10x45

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

"Tanned 1:50-2:50 PM - SPF 15 UV 9. 2 ATW shake.

I forgot my DB side bends. Though, my crunches were quality -- good, held contractions -- but not to failure! Ahhh, I could have gone to about 15-18, probably pushing 20. I'm going to hold two 25's and a 5 next time. I wish my abs were bigger, but they seem to just be ungodly strong - I'm going to end up repping half my weight before you know it (I'm only less than twenty pounds away).

My squat form was nearly perfect (on a few reps I only went about 90-95% of the way down). I even did the walk up to the barbell and take a deep breath. It was amazingly good. (I adjusted my squat warm-up too, previously I had been working a little heavy.)

I also did my first deadlifts today -- my form was slightly off but it'll be fixed next time. I have a very long range of motion; my bit of stretching is paying off.

I also found out that my bent-over barbell row form is a bit incorrect."

Thursday

"I got about 20g of protein from Reese's Peanut Butter Cups. :lol: I had two tuna steaks for dinner.

After viewing one of Jeremy's posts, I decided to break my routine down into push/pull, quad/hip, front/back core. Everything is balanced correctly except my core exercises: I don't have any direct back core, which isn't good."

Friday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x55, 3x70, 1x80 | 5x80, 2x80, 4x75
DB Incline Bench Press: | 4x65, 3x65

Front Press: | 2x100, 6x90
Side Laterals: | 8x25, 7x25

Bench Dips: 10x66, 10x88
Tricep Extensions: 8x25 | 3x30

Crunches (Plate Over Face): | 12x50, 12x45, 12x45
Side Bends: 6x40 | 10x60, 10x70

"My lifting suffered because I was on a compressed time schedule and had to shorten my rest periods into the 1:30-2:00 range; I had to elimate one set side laterals, two sets of bench dips, and the three sets of leg lifts."

Saturday

Sunday

"I had a lot of vodka around 3 this morning and payed homage to the porcelain god - in fact, I passed out with my head in the bowl and was sick all this morning. Lifting is going to be interesting tomorrow night."

Week 18 at June 28, 2004.
Max-OT Strict Week 3

Monday

Tuesday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 10, 8, 7, 6, 6
Bent-Over Barbell Rows: | 6x105, 5x95

Alternate DB Curls: | 5x35, 5x35
Straight Bar Curls: | 5x75, 5x75, 4x75

Barbell Wrist Curls: | 10x75
DB Wrist Curls: | 10x35, 9x40

Hanging Knee-Hip Raises: | 8x25, 8x25
Crunches (Weight Over Face): | 12x55, 14x60, 12x60
Side Bends: 8x40 | 10x70, 9x75

"2 ATW shakes.

I wasn't getting the full range of motion all the way through so I dropped weight on bent-over rows. I find it slightly amusing that I wrist curl the same weight I use for straight bar curls.

I haven't been getting nearly enough protein, only about 100g on a good day."

Wednesday (Quads, Hams, Lower Back, Calves)

Squats: 12x115, 10x115, 6x155, 3x185, 1x205 | 5x205, 5x205, 5x205
DB Lunges: | 5x60
Stiff Leg Deadlifts: 6x90, 6x100, 6x100
Standing Calf Raises: 8x250, 10x255 | 8x270

Seated Hamstring Stretch: :30
Groin Stretch: :30
Kneeling Hip Flexor Stretch: :30

"3 ATW shakes. I should have stretched more, grr."

Thursday (Chest, Shoulders, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x80 | 4x80, 3x80, 3x75
DB Incline Bench Press: 8x60 | 4x65, 4x65

Side Laterals: | 7x25, 7x25, 7x25

Bench Dips: 10x44, 10x66, 10x88, 8x110
DB Lying Tricep Extensions: | 5x30, 5x30

Crunches (Weight Over Face): 10x65, 10x65
M. Pull Down Crunches: 12x"19"

"Tanned 12:30-4 PM SPF 15 UV 8. 1 ATW shake.

Machine pull down crunches were amazing easy, I could have continued to about 16 maintaining full range of motion, too bad the machine doesn't go any heavier. Today, I warmed up a little too light at the x6 and x3 marks.

I've gained an inch on my cold unflexed bicep measurement, and .75" on my flexed forearm. My triceps, calves, and lats have had the best growth. I'm starting to get discouraged though and my workouts are running very long an hour and fifteen if I'm lucky to an hour and thirty or forty-five (such as today)."

Friday

"Tanned 12:30-3:30 PM SPF 15 UV 9.

I went to a party and once it wound down moved it over to my house. I ended up having sips of Peppermint Schnapps, Limoncello, and vodka -- Absolut and a bit of Everclear -- but didn't drink enough to get more than a slight buzz. As a host at this portion and being a bit low on alcohol volume, I felt I should let the others have their fill."

Saturday

"Was on a boat from 2:30-4:00 PM SPF 15 UV about 9.

The gym is closed on Saturdays and Sundays, and I didn't even know! :mad: But I've since learned (as of July 5th) that I can call the football coach and he'll open it up for me. :cool: "

Sunday

"I've decided that my biceps need major work, everything else has continued to develop well. Thus, I will particularly be concentrating on my biceps and all deltoid heads. I think this will be a key step in the enhancement of my physique."

Week 18 at July 5, 2004.
Max-OT Strict Week 4

Monday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 9, 9, 7, 7, 7
Bent-Over Barbell Rows: | 6x95, 6x95

Alternate DB Curls: | 6x35, 5x35
Straight Bar Curls: | 4x80, 4x75 (fuck), 5x75

BB Wrist Curls: | 9x80, 8x80
DB Wrist Curls: | 9x40

Hanging Knee-Hip Raises: | 10x25, 8x25
Crunches: | 10x65, 12x60
M. Pull Down Crunches: 10x"19"

Cardio: ran first 1.25 miles of XC course

"1 ATW shake.

It's time to ease back into running. The XC course is now basically an obstacle course with grass as high as my pecs, downed trees, and ditches - it's fun! They've really let it go wild with all the construction elsewhere.

The direct biceps exercises had 3-4 second negatives. The pull-ups had explosive concentrics and controlled negatives with bar to collar bones or a bit lower.

I found out that I'd been doing my split wrong. The rest should always be after leg day, not the same day each week, oops. Next week I'm changing up my exercises since it'll be my fifth week.

I hope to be able to drive before the end of the month. (I'm a year late in getting my license already - a lot of my friends have the same problem. That's what boarding school does to you.)"

Tuesday (Quads, Hams, Lower Back, Calves)

Squats: 12x115, 10x115, 6x155, 3x185, 1x210 | 5x210, 5x210, 4x210
Stiff Leg Deadlifts: 6x115, 6x115, 6x115
Standing Calf Raises: 8x270, 7x275, 7x275

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

"I cut out the lunges to reduce the volume of leg training as I'm starting running again. I need to work up to this schedule: easy 6 miles, 4 on grass, 6 on hills, 4-5 relaxed, 6 in park or beach, 4 easy, 5 on soft surface with pick-up last .5, rest. I may add a 2-3 mile every morning to further increase my mileage. Not sure yet how I'm going to work leg day in there.

I'm getting pretty damn flexible, despite only stretching once a week."

Wednesday

Thursday (Chest, Shoulders, Triceps)

DB Bench Press: 12x40, 10x40, 6x60, 3x70, 1x85 | 4x85, 2x85, 2x85
DB Incline Press: | 5x65, 5x65, 5x65

Lateral Raises: | 8x25, 8x25, 8x25

Bench Dips: 10x44, 10x66, 10x88, 10x110
DB Lying Tricep Extensions: | 6x30, 4x30

Cardio: ran first 1.25 miles of XC course

"OK, I walk into the gym, pull out my post-it note, watch, and water bottle and put them on the table; then I look over and what do I see? One of the 80# hex DBs, in two freaking pieces with its solid metal handle broken right in half. Well fuck! Good thing I'd been psyching myself up all last night and today to use the 85's anyways. Lifting is totally mental. (But obviously I still need the help of the damn 80's to get in the desired rep range.)

There's a difference between side laterals and lateral raises, BTW.

I don't know if I've mentioned it before, but with all my tricep exercises I use 2-3 second negatives and explosive concentrics.

I weigh 147#s now. I've gained about 5#s of muscle in the past four weeks!"

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 13, 9, 6, 9, 8, 5
Bent-Over BB Rows: 6x100, 6x100

Alternate DB Curls: 5x40, 5x40
Straight Bar Curls: 4x85, 2x85, 5x80

Hanging Knee-Hip Raises: 8x25
Crunches (Weight Over Face): 10x60, 10x70, 10x70

"I could not hold onto anything today, my hands kept getting sweaty. That 6 in the pull-ups is resultant of that."

Saturday

"Thanks to Jeremy and rtestes I've learned that I have been getting enough protein in my diet. Weight is in KG times 1.4 to 1.6 for an elite athlete."

Sunday

"Tanned 1:20-3:00 PM SPF 8 oil UV cloudy."

Week 19 at July 12, 2004.
Max-OT Strict Week 5

Monday

"I just realized that everytime I had written 100# for bench dips, it should have been 110#. (So I've changed it.) Two 20 KG weights and a 10 KG, or two 45# and a 10 KG is always what I had on my lap.

Tuesday

"Tanned 1:50-3:10 PM SPF 8 oil UV 5.

Weather.com says it's mostly cloudy but it's been nothing but sun, so the UV is probably higher."

Wednesday (Chest, Triceps)

DB Bench Press: 12x40, 10x40, 6x60, 3x70, 1x85 | 2x85, 5x75, 4x75
DB Incline Bench Press: | 5x65, 5x65, 5x65

Bench Dips: 12x66, 12x88
DB Lying Tricep Extensions: 5x30

"You would think getting my driver's license today would give me extra energy in the gym, but I guess it didn't because today was a horrible workout. Everything felt really heavy, it's like I had taken a couple weeks off. I couldn't even bring myself to finish the workout - it was depressing.

One of the 80's is broke so I couldn't use them.

I think I'm going to finish off this week and then move to bodyweight exercises and pylometrics. I'm going to see if I can find someone who will instruct a 17 year old male in gymnastics."

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 13, 11, 10, 9, 8
Bent-over Barbell Rows: 6x105, 6x100, 6x100

Alternate DB Curls: 6x40, 5x40, 4x40
Straight Bar Curls: 3x80, 2x80

"I guess my biceps were wiped after three sets alternate DB curls with 40's because last time I had 4x85, 2x85 on straight bar curls after two sets of them.

I'm not going to stop lifting, but I have to do something about my bench press form because I lower the weight and stop it at the sides of my pecs and then press up, which makes it very hard to consistently press the weight.

Also, I was reading today in the Weight Training forum that it's normal for your weights to vary according to your energy levels and how your body is feeling, as long as it's an upward climb than it's all good.

I'm going to concentrate on incline press as that's one of my least worked pectoral planes of motion.

I need to get out in the sun a lot more. I'd like to party this weekend too."

Friday (Quads, Hams, Lower Back, Shoulders)

Squats: 12x115, 10x115, 6x165, 3x185, 1x215 | 6x215, 6x215, 4x215
Stiff-Legged Deadlifts: 6x100 | 6x125, 6x120, 6x115

Seated Military Press: 12x65, 8x85, 4x100 | 6x105, 5x110
Lateral Raise: 8x15 | 6x30, 6x30
DB Elbow-Out Rows: | 8x50, 6x55

"Didn't think I would be able to complete it all in the time I needed to, so I cut calves, and was thus exactly right time-wise. I might start wearing a belt for the squats, they're getting heavy. Squat / LBM is 1.6 - that's estimating my BF% at 10% which is high.

I wanted to do hack squats but I forgot to study their form so I opted for regular old make your butt huge squats.

I need to go eat a lot of meat now."

Saturday

"Forgot that the gym is closed on Saturday and Sunday so shoulder workout was on Friday."

Sunday

"This coming week I have to start my running. I definitely still want to find someone to train me in gymnastics."

Week 20 at July 19, 2004.
Max-OT Strict Week 6

Monday (Back, Biceps, Forearms)

50 Pull-ups: 14, 11, 10, 8, 7
Bent-Over BB Rows: | 6x105, 6x105, 6x105

Alternate DB Curls: | 5x40, 4x40, 4x40
Incline DB Curls: | 3x30, 8x25
Alternate DB Curls: | 3x35

Crunches: 10x60 | 12x75, 8x75

"I'm going to wear my heart rate monitor to bed, and when I wake up wipe the sensors with spit and then press Start on the watch and see what my resting heart rate is.

Result: 72 BPM. My dad has a fast heartrate and takes medication for it. During swim season I was at 52 BPM though."

Tuesday (Quads, Hams, Lower Back, Calves, Shoulders)

Squats: 12x115, 10x115, 6x165, 3x195, 1x220 | 6x220, 6x220, 5x220
Standing Calf Raises: 8x205, 3x255 | 8x270, 6x270
Stiff-Leg Deadlifts: 6x100 | 6x125, 6x125, 6x125

Seated Hamstring Stretch: :30, :30
Groin Stretch: :30, :30
Kneeling Hip Flexor Stretch: :30, :30

Seated Military Press: 10x65, 6x85, 3x100 | 6x110, 6x110
Lateral Raises: 8x15 | 7x30, 7x30
DB Elbow-out Rows: | 6x55, 8x50

"Lot's of sets, I actually ate a little bit after legs and stretching to replenish my energy. Other people came in and finished their entire workouts before I was finished.

I'm definitely going to get myself hooked up with a gymnastics trainer. I may or may not stop lifting and move to a total bodyweight and gymnastic routine. I've wanted to be a gymnast for as long as I can remember so I think it is about time I at least try to realize this dream.

Gymnastic goals (in no particular order): planche, aerial, flares, iron cross, front and back lever, front flip, and back tuck."

Wednesday

Cardio: ran first 1.25 miles of XC course, average HR 159.

Thursday (Chest, Triceps, Abs)

DB Bench Press: 12x40, 10x40, 6x60, 3x65, 1x70 | 9x75, 6x75, 4x75
DB Incline Bench Press: | 5x65
Push-ups: 12x45, 12 at ~60 degrees

Bench Dips: 10x66, 10x88
Weird Bar Tricep Extensions: 9x65, 3x75

Dragon Flag Eccentrics: 2x(1/3 to 1/2), 1x(1/3)
Hanging Straight-Leg Raises: 3 full

Side Bends: 10x40, 6x60 | 10x70, 9x75

Cardio: 1 mile in about 7:45. I'm not sure if it's that I'm out of running shape or that I'm almost 20 pounds heavier than last XC season.

"I think the weird bar weighs 35 pounds, it's a lot heavier than the EZ curl bar, but not as heavy as the straight bar.

Only doing the eccentric portion of a dragon flag (http://www.aussierulescanada.net/Northwind/Tra1n1ng/dragonflag.html) completely wiped my abs out. 3 hanging straight-leg raises afterward is pitiful, but that's what happens. I tried an L-sit between benches but I couldn't even get my legs off the ground, lol.

This link (http://www.evfit.com/200207.htm) has a lot of cool ab exercises."

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 15, 12, 10, 7, 6
Bent-Over Barbell Rows: 6x110, 6x110, 6x110

Alternate DB Curls: 5x40, 5x40, 4x40
Hammer Curls: 5x30, 5x30

L-Sits: :23, :20, :18
Dragon Flags: 2, 2

"Tanned 1:40-3:10 PM SPF 8 oil UV 8.

Already I can generate a lot more core tension."

Saturday

"Tanned 11 min on front, 10 min on back - UV 9, 2-2:50 PM SPF 8 oil UV 9."

Sunday

Cardio: 15, 5, 10 minutes of running Virginia Kendall park (many, many steep! hills) and the Ledges (heavily forested trails up and down and around huge rock formations). Between sets I waited for my HR to drop below 150. My HR probably maxed out pretty close to 200.

Week 21 at July 26, 2004.
Max-OT Strict Week 7

Monday (Shoulders, Abs)

Seated Military Press: 10x65, 6x85, 3x105 | 6x115, 6x115
Lateral Raise: 8x15 | 7x30, 7x30
DB Elbow-Out Rows: | 8x55, 7x55

L-Sits: :25, :13
Dragon Flags: 2

Side Bends: 8x55 | 10x75, 8x75

Tuesday

Cardio: swam a little bit.

Wednesday (Chest, Triceps, Abs)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x70, 6x70, 6x70, 4x70
Push-ups: 20

Bench Dips: 10x66, 10x88, 10x110, 10x135

M. Pull Down Crunches: 10x"10", 10x"15", 9x"19"

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 16, 11, 9, 9, 6
Bent-over BB Rows: 6x115, 6x115, 6x115

Alternate DB Curls: 6x40, 5x40, 4x40
Cross-body Hammer Curls: 6x30, 6x30

Cardio: jogged 2.1 miles in 19:30

"Tanned 15 min front UV 6, 2:00-2:45 SPF 8 oil UV 6.

I jogged that 2.1 miles at a very comfortable pace. I don't know why I timed something that wasn't race-pace as it doesn't accurately reflect my fitness level, which aerobically isn't so good but is better than that.

I'll time a 5K on Sunday or so, expecting a 25-27 minute time."

Friday

Cardio: ran for 30 minutes at Kendall.

Saturday

Sunday

Week 22 at August 2, 2004.
Max-OT Strict Week 8

Monday (Chest, Triceps, Obliques)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x75, 6x75, 5x75, 4x75

Bench Dips: 10x66, 10x88, 10x110, 10x135, 10x160

DB Side Bends: 10x55 | 10x75, 10x75

Cardio: ran first 1.25 miles of XC course.

"Tanned 45 minutes UV 9."

Tuesday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 17, 12, 9, 7, 6
Bent-Over BB Rows: 6x115, 6x120 | 6x125

Alternate DB Curls: | 6x40, 5x40, 4x40
Cross-Body Hammer Curls: | 6x30, 6x30

Hanging Straight Leg Raises: 7
Dragon Flags 2:
Crunches (Weight Overhead): 12x55 | 9x70, 9x70, 9x70, 9x70

"Tanned 40 minutes UV 9.

No suntan lotion lately, and it's helping a lot; despite being light-skinned, I don't burn even with 40 minutes of direct sun exposure. 5# increments are too small for BB rows, my lats continually get a lot stronger from session to session."

Wednesday (Shoulders)

Seated Military Press: 12x65, 6x85, 3x105 | 6x120, 6x120
Lateral Raises: 10x15 | 8x30, 8x30
DB Elbow-Out Rows: | 8x55, 7x60

Cardio: 1 mile in 6:15

"I don't even like looking at that time, yuck. I want to put on another 20-30#s of muscle.

I really am starting to not like the fact that we are required to play at least two seasons of sports at my school (the other season can be conditioning or some other activity if you're an upperclassman like me.) I'd like to either:

Body-build, body-build, body-build
Body-build, swim, body-build

But neither is possible. So I could:

Body-build, swim, sprint in track (let XC down)
XC, swim, body-build (most likely)
XC, swim, sprint in track (yuck)
XC, body-build, sprint in track (let swim team down, but do first two seasons with my roommate, which is awesome)

I weight-train my own way throughout any running season. Our XC team sucks this year, so they need all the help they can get, even me who hasn't been that good. The swim team is going to be very strong this year, but every member counts if we want to do extremely well; I also told them never to let me quit varsity again (which I did sophmore year and I regret a lot), oops, lol. I don't have a sport for spring season, but I think I could do well sprinting short distance in track."

Thursday (Abs)

Crunches: 12x55 | 9x75, 9x75, 8x75, 7x75

Cardio 1: 1 mile easy
Cardio 2: 3.1 miles on XC course in 26:15

"The 5K wasn't pushed as hard as I would to race but I was definitely trying. And, once again, I am sorely disappointed at the sad state I'm in.

I have a strong desire to time everything I run and run it fast, lol. Bad habit.

Amazing! I didn't think exrx.net would have a page for the muscle-up! (http://www.exrx.net/WeightExercises/Power/WtPowerStraight.html)"

Friday (Chest, Triceps, Obliques)

DB Incline Bench Press: 12x40, 10x40, 6x50, 3x60, 1x70 | 10x75, 5x75, 6x75, 5x75

Bench Dips: 12x66, 12x88, 12x110, 12x135, 10x160

DB Side Bends: 12x55 | 10x75

Cardio 1: 1 mile on track
Cardio 2: 3 miles on XC course

"I hate it when I super rep the first work set, and then for the rest of the sets I'm back to normal. That second work set, my right shoulder was like 'No, I don't feel like pressing this back up' which I think was because I accidently brought the dumbbell in a little over my chest.

I had forgotten that the first 1-1.5 miles is always hard and then the rhythm comes and though you hurt after a few more miles you aren't sure if you should stop. Usually I don't stop, but I felt that I don't need an injury or extremely sore legs.

I'm no longer training my legs if you haven't noticed. I figure that I should let running naturally shape and strengthen them in order to maximize my use of training time (no days off because of a killer squat session) and to let them adapt to running in their own most efficient way. I have can already see significant losses in volume, but my upper-body is not so well developed that I'll have 'chicken legs' syndrome. And I plan to resume leg training during the winter as it can be beneficial to my swimming."

Saturday

"Tanned 1 hour UV 9."

Sunday

Cardio: 50 minutes at Kendall

"Tanned 1 hour UV 9."

Week 23 at August 9, 2004.

Monday (Back)

Pull-ups: 17, 9, 9, 7
Bent-Over BB Rows: 6x125, 6x125, 6x125

"I shouldn't even have lifted, I was too pressed for time. I woke up at 4 and around 5 I made plans to see Sonic Youth play up in Cleveland at 7:30. It takes about 20 minutes to get to my friend's house from mine and then another 30-40 minutes to get from his house to Cleveland. So, I didn't get to the gym until about 5:45 and I had to get back home by 6:30 and be showered to leave for his house and Cleveland. (It takes 10-15 minutes to get to the gym from my house). So I had to leave the gym by at least 6:15, which gave me 35 minutes to work out. So, it was all a mess and we got there a little after 8, but the opening act didn't play until 8:30 or 9. Sonic Youth was AWESOME though!"

Tuesday (Back, Shoulders, Biceps, Abs)

Pull-ups: 15, 10, 8

Seated Military Press: 12x65, 6x95, 3x105, 1x115 | 6x125, 5x125
Lateral Raises: 10x15 | 7x30
Side Laterals: | 8x30 |, 40x10
DB Elbow-out Rows: | 8x60
Lying Lateral Raise: |8x15
Rear Lateral Raise: | 7x20

Alternate DB Curls: | 5x40, 4x40
Cross-body Hammer Curls: | 5x35, 4x35
Concentration Curls: 6x25, 8x20

Crunches: 10x55, 6x65 | 10x80, 8x80, 10x75

Cardio 1: 400 m in 1-1:05, 100 m sprint, .25 mile jog
Cardio 2: 2 miles: New, You, Call, New

"Monster workout today! 40 reps with 10#s was fun.

I didn't not feel like running during Cardio 1. That 400 was supposed to be a 1600, but I decided 3/4's of the way through that I didn't feel like running so I kicked it in. You can see the doubt and finally the resignation with a subsequent 100 m and then .25 jog.

These were some major explosive pull-ups with the bar at the base of my pecs, and slow negatives with a full stretch at the bottom, and a momentary dead hang. I should probably do my pull-ups this way everytime. I was hanging on the standard 45# bar on the top of a squat rack, so it was a lot easier to grip."

Wednesday

"Had a bunch of Tequilla and had my party broken up. So, I ended up drunk and totally alone in my house, which isn't cool at all."

Thursday (Chest, Triceps)

DB Incline Bench: 12x40, 10x40, 6x50, 3x60, 1x70 | 6x75, 6x75, 5x75, 5x75
Bench Dips: 12x66, 12x88, 12x110, 11x135, 7x160

"Kind of out of it, and very weak as you can tell, should have been 12x135, 12x160 or at least last time's 12x135, 10x160."

Friday (Back, Biceps, Forearms, Abs)

50 Pull-ups: 14, 9, 8, 8, 7, 4
Bent-Over BB Rows: 6x125, 6x125
Body Rows: 12

Alternate DB Curls: 3x45, 6x40, 5x35
Preacher Curls: 9x50, 5x55, 3x60

Saturday

Sunday

"Oh man, major lack of cardio, between being totally wasted Wednesday night, and tiredness and sluggishness and a sensitivity to light (that's all my hangover was), and then getting grounded on Friday night, I had no drive to go out and do anything, which is BAD. BAD ADAM!

On top of that I literally 'had no drive' because my mom tooks my keys. DAMN. :mad: :mad: :mad: "

Week 24 at August 16, 2004.

Monday (Shoulders)

Seated Military Press: 12x65, 6x95, 3x110, 1x120 | 5x130, 4x130
Front Single DB Raises: | 6x50, 5x55

Lateral Raises: 8x15, 7x30, 3x35, 6x30, 4x30
Side Laterals: 30x15

DB Elbow-Out Rows: | 8x60, 8x60
Lying Lateral Raises: 10x15, 8x20

Cardio 1: 3400 m on indoor track
Cardio 2: 3.1 miles

Tuesday

Cardio 1: first 1 mile of XC course in ~ 6:30
Cardio 2: 4x100 m sprint, 100 m stomp prance drill, 50 m alternating lunges, 50 m high knee skip

"As you can see I'm already slacking. After about .25 of that mile I decided that it was going to be a fast mile, and at the end I forgot to look at my watch until a bit after I had finished.

Wednesday (Chest, Triceps, Abs)

DB Incline Bench Press: 12x40, 10x40
DB Flyes: 10x25, 10x35, 5x45
DB Bench Press: 12x65
Push-ups: 20
BB Bench Press: 5x135 - 5 sec negatives

Bench Dips: 40, 30, 25x35, 15x80, 30, 30

Crunches: 25, 20

Cardio: 800 m sprint on indoor track

"Motivation is slipping away for running. It didn't help that I hadn't eaten anything for the day and had been up for about five hours when I went to the gym. I was hydrating myself as I was lifting too. I had no energy for my pec workout. Luckily, bench dips are like butter so I did a few. There was a 14 or 15 year old there, maybe younger, and he was watching my bench dipping in amazement since I would keep going and going and going. Most of those sets were to failure, but the first one I should have kept going to 45-50, and I think the second to last 30 should have been more. My triceps were so pumped I couldn't straighten my arm all the way, things were massive.

I'm going to change my routine next week. Something like 3x8-10, using maybe the same exercises as I am now to keep the total number of sets the same. Though the volume will be a little less than twice as large."

Thursday (Back, Biceps, Forearms)

50 Pull-ups: 10, 8, 7, 7, 6, 6, 6
Bent-Over BB Rows: 10x115, 9x115, 9x115

Alternate DB Curls: 4x40, 3x40, 15x25

"I haven't slept since about 3 PM yesterday because my sleep schedule, which is already messed up being from 5 AM to 5 PM, will not coincide correctly with a college trip I'm taking on Friday. I have to wake up sometime early in the morning (possibly as early as 2 or 3 AM). I figure that I will go to bed this afternoon so that it's 12 hours before when I have to get up tomorrow morning and thus be well rested and awake for the trip. Then hopefully I'll work-out after the trip or possibly on Saturday - as the first preseason sports camp commences that day, so I think the gym may be open on weekends now."

Friday

"Toured The Ohio State University and spent a lot of my time with the Honors department. Not that I have anything to compare it to, but I like OSU.

I'm also thinking about looking more into Brown, Cornell, Trinity, Columbia, Yale, and Rollins (in Florida). As you can see I need to work on limiting this all down. University of California, Santa Barbara would be like a dream because it's on the beach and an hour from ski hills but that's the only reason, lol.

I'm probably going to double major in Math and CompSci with teaching tacked on.

Hope LemonSong doesn't see this or he'll be jumping on my case about Indiana University. ;)"

Saturday

Sunday

"Tanned 2:30-4:00 UV 8 to 5."

If you're looking for compsci and math, cornell seems like the best out of the colleges you listed. Not too sure, though.

Week 25 at August 23, 2004.

Monday (Back, Biceps, Abs)

Weighted Pull-ups: 15, 8x15, 5x25, 5x25
Bent-over BB Rows: 5x135, 8x115, 8x115

Alternate Incline DB Curls: 6x30, 5x30
Preacher DB Curls: 3x30, 7x25

Hanging Knee-Hip Raises: 8, 7x25, 6x25
Crunches: 10x60, 10x75, 10x80, 10x80

"I think I'll get more out of bent-over rows if I keep the weight a bit lower and the form real strict."

"Tanned 11:30-12:50 PM UV 7."

Tuesday (Chest, Triceps, Lower Back)

DB Bench Press: 12x40, 10x40, 6x50, 3x65, 1x75 | 6x85, 4x85, 3x85
Incline DB Bench Press: | 4x75, 3x70

Bench Dips: 30, 35
Lying DB Extensions: | 6x25, 6x25

Good Mornings: 6x25, 7x45, 8x65, 8x75, 8x85

Cardio: 1 mile in 6:20

Wednesday (Shoulders, Abs)

Push Press: 10x90, 10x90, 8x110, 5x135, 4x135
Lateral Raises: 8x15, 7x30, 7x30, 7x30
DB Elbow-Out Rows: 8x65, 8x65
Lying Rear Lateral Raises: 8x20

Hanging Straight-Leg Raises: 6
Hanging Knee-Hip Raises: 9x25, 7x25

Standing Twists: 10x45
DB Side Bends: 10x60, 10x75, 8x75

"I felt like a beast push pressing 135. I had always worked with the 10 KGs which make the 90, but I loaded 15's for 110, and finally 20's for 135. For the 20's, however, I had to rack the bar as I couldn't clean it off the floor.

My legs must be too heavy now because I can no longer do hanging straight leg raises for shit. I think I could do both better if I wasn't hanging with my arms overhead, but with the station where you put your upper arms on the pads and let your body hang below."

Thursday

Friday

Cardio: 3.1 miles on XC course

Saturday (Back, Biceps, Abs)

Weighted Pull-ups: 12, 7, 8x15, 5x25, 6x35, 3x45, 5x35
Bent-Over BB Rows: 6x135, 6x135, 5x135

Alternate Incline DB Curls: 12x30, 5x35, 5x35
Preacher EZ Curls: 8x50
Preacher DB Curls: 3x30, 10x25

L-Sits: 3
Dragonflags: 2
Swiss-ball Leg Raises: 15

Cardio: 4 miles at Kendall, 6.5 miles at Reserve

"I was going to run the US Invitational -- a 5k highschool meet -- in the area with a few of my XC friends (including my roommate), but since there were 5 of us, we called the athletic director to see if we could run as a team - the coach had said it would be nice if we could get enough people to do so. And, for some reason, now we aren't even able to run individually - the athletic director has forbidden it."

Sunday (Chest, Triceps)

DB Bench: 12x40, 10x40, 6x50, 3x65
BB Bench: 1x150 | 8x170, 3x190, 2x185, 4x175

Bench Dips: 12x66, 12x88, 12x115, 12x135, 10x160
Close-Grip Bench Press: 6x135, 5x135

Cardio: 1 mile in 9:15, 7:40, 9:40; .25 mile in 1:12; 1 mile in 11:30

"A lot of slow mile sets for recovery from yesterday. My knees are real stiff feeling."

Week 26 at August 30, 2004.
XC Precamp

Monday (Back, Biceps, Abs)

Pull-ups: 12, 7, 8x15, 5x25, 6x35, 3x45, 5x35
Bent-Over BB Rows: 6x135, 6x135, 5x135

Alternate Incline Curls: 12x30, 5x35, 5x35
BB Preacher Curls: 8x50
DB Preacher Curls: 3x30, 10x25

L-Sits: 3
Dragon-flags: 2
Swiss Ball Leg Raises: 15

Tuesday (Shoulders)

Push Press: 10x90, 10x90, 8x110, 5x135, 5x135
Lateral Raises: 7x20, 7x30, 7x30, 6x30
DB Elbow-Out Rows: 8x65, 8x65
Bent-Over Rear Lateral Raises: 8x20, 6x25, 6x25

L-Sits: 28 seconds

Cardio 1: 1 mi on track, 3.1 mi on course
Cardio 2: 2 mi WU, 6 x 100m straights, 8 x 200m sprints, 4 straights, 1.25 mi WD

Wednesday (Back, Biceps, Abs)

Pull-ups: 10, 7x25, 5x35, 3x45
Lat Pull-down: 8x115, 8x150, 7x175, 5x190, 5x200, 4x210

Incline Curls: 4x35, 4x35, 7x30
Alternate DB Curls: 5x40
DB Preacher Curls: 4x30, 9x25

Crunches: 10x65, 8x80

Cardio 1: 1 mi on track, 3.1 mi on course
Cardio 2: 1.2 mi run, pool workout

"My biceps were dead so I couldn't stablize the DB for crunches."

Thursday (Chest, Triceps, Abs)

BB Bench Press: 12x135, 8x155, 5x175, 4x195, 2x195
Incline Press Machine: 3x150, 6x140, 5x140
Machine Flyes: 10x115, 8x140, 8x155

Dips and Tricep Extensions Machine: 15 (6 sec neg / 6 sec pos), 10x65, 10 (6 sec neg / 6 sec pos), 6x70, 20 (fast)

Swiss Ball Leg Raises: 15, 15, 12
Crunch Machine: 10x70, 10x115, 10x135, 8x150

Cardio 1: 1 mi on track, 3.1 on course
Cardio 2: 1.25 mi WU, 1 mi in 6:56, 2 x .5 mi in ?, 4 x .25 mi in 68-72 sec, 1.5 mi WD

Friday (Shoulders)

Push Press: 10x90, 8x90, 6x110, 4x135
Shoulder Press Machine: 8x135, 6x155, 4x170

Lateral Raise Machine: 10x80, 5x95

DB Elbow-Out Rows: 6x70, 5x70
Bent-Over Rear Lateral Raises: 8x25, 7x25, 6x25

Cardio 1: 1 mi on track, 6 x 50yd straights, 2 mi on course
Cardio 2: 1.75 mi WU, 6 x 50yd straights, .25 hill sprint, .25 jog, .25 hill, .25 jog, 5 x 100 m straights, 1.25 mi WD

"Weighed 141# after afternoon practice. I have no fat left on my body."

Saturday

Cardio: 2.5 mile WU, 3.1 mile race in 25:14, 2 mile WD

Sunday

Week 27 at September 6, 2004.
XC Season Week 1

Monday

Cardio: (Kendall) 1.5 mile WU, 6 straights, 4 x .5 mile half-Dillers, 1 x .5 bowl, 6 straights, 1.5 WD

"We didn't even run seven miles today, but Kendall is always a horribly hard practice. There are huge hills on everything from warm-up to warm-down. Dillers are sprints over multiple hills. I should probably not refer to them as hills as they are no where near the same grade or length that other hill days are. One of the hills for a half-Diller seriously peaks between a 45 and 55 degree grade, which is really damn steep for running on. Another hill is around a 30-35 degree grade and about 400 meters long - of course, we always run *up* these hills."

Tuesday

Wednesday

Cardio 1: 1 mile, 6 straights, 3.1 miles
Cardio 2: .75 mile WU, 8 straights, .5 in 4:18, .5 in 4:18, .35 in 3:33, .35 in 3:56, 6 straights, 1.5 mile WD

Thursday (Back, Biceps, Abs)

Pull-ups: 10, 4x25, 4x35, 4x45
Lat Pull-down: 8x140, 8x165, 6x190, 5x205, 4x215, 4x225

Incline DB Curls: 3x35, 3x35, 7x30
Alternate DB Curls: 6x40, 4x40
DB Preacher Curls: 10x25, 7x25

Crunches: 10x55, 10x70, 8x85, 8x85

Cardio: 1.5 mile WU, 8 straights, 8 x .25 mile sprints, 4 straights, 1.5 mile WD

Friday

Cardio: 2 mile WU, 8 straights, 1200 sprint, 400 sprint (start), 4 straights, 2 mile WD

"Weight: 139#, I am insanely cut. I have seriously no fat on my body. My body BF% is somewhere around 5-7% most likely."

Saturday (Core Tension, Stability, Shoulders)

(The following was a circuit, so :29 l-sit, then 4 hanging straight-leg raises, etc.)

L-Sits: :29, :24, :12
Hanging Straight-Leg Raises: 4, 4, x
Frog Stands: :9, :17, :11
Planches on Swiss Ball: :51, :60, :30
Headstand on V-arms w/ wall tap assists: :35, :35, :23 (no assists)
Full Handstand Push-ups: x, 4, 4

Cardio: 2 mile WU, 8 straights, 3.1 miles in 23:01, 6 straights, 2 mile WD

Sunday (Chest, Triceps, Abs)

BB Bench Press: 12x135, 6x165, 4x185
Chest Press Machine: 8x155, 6x170, 3x190
Incline Press Machine: 8x115, 6x125
Chest Fly Machine: 6x155, 6x155

Dips: 30, 11 slow, 10 slow
Tricep Extension Machine: 5x65, 3x70
DB One-arm Standing Extensions: 4x20, 5x20, 4x20

Crunches: 12x50, 12x65, 10x85, 10x85
DB Side Bends: 10x55

Week 28 at September 13, 2004.
XC Season Week 2

Monday (Shoulders)

Push Press: 10x90, 8x90, 8x110, 3x135, 8x110
DB Elbow-Out Rows: 7x70, 5x70
Bent-Over Rear Lateral Raises: 8x25, 8x25, 7x25

Cardio: 1.5 mile WU, 4 straights, 2 x half dillers, 4 straights, 1.25 mile WD

Tuesday (Back, Biceps, Abs)

Lat Pull-down: 8x140, 8x155, 8x175, 8x190, 6x205, 4x225, 2x245

Incline Curls: 4x35, 3x35, 8x30
Alternate DB Curls: 6x40
DB Preacher Curls: 3x30, 7x25
BB Preacher Curls: 2x70

Crunches: 10x55, 10x75, 10x85

Cardio: 2 mile WU, 8 straights, 16 x 200m sprints in 30-32 sec, 1.5 mile WD

Wednesday

Cardio: 3 mile run

Thursday (Chest, Triceps)

BB Bench Press: 10x135, 7x155, 4x175
Incline DB Press: 5x70, 4x70

Close-Grip Bench Press: 50x45, 10x45 (6 neg, 4 pos)
Bench Dips: 35, 8 (6 neg, 4 pos), 25, 5 (6 neg, 4 pos)

Cardio: 2 mile WU, 6 straights, 6 x 600m sprints in 2:55-3:00, 4 straights, 1.5 mile WD

"My right shin and hip socket hurt again. Damn 16 x 200's the other day. Didn't help that I had nothing to eat for breakfast or lunch before practice but two Gatorades and two Balance bars, about four hours before practice."

Friday

Cardio: 1.5 mile WU, ? straights, 3? x 400 m sprint (starts), 8 straights, 1.75 mile WD

Saturday

Cardio: 2 x 1 miles WU, 6 straights, 3.1 mile in 22:34, 8 straights, 2 mile WD

"Dropped another 27 seconds off of my fastest time for a 5k. Last week I had a really fast first mile and not so fast second and third; this week I ran a slower first mile but was more consistent over-all. I hope to break 20 by the end of the season and 21 soon."

Sunday

"Cold I can touch my palms to the floor in a standing hamstring stretch. My quads and hams are getting very flexible despite stretching hardly being a focus at all. My calves however need to get a lot more flexible, I think they are the main unit holding me back. My groin area (hip flexors and all that jazz) could also use more flexibility.

My legs are getting so skinny from not being lifted, but that can't be helped at the moment. I can't afford the soreness that comes with it. After XC however my legs are going to get rejacked up."

Week 29 at September 20, 2004.
XC Season Week 3

Monday (Anterior and Posterior Delts, Forearms)

Push Press: 10x90, 8x90, 6x110, 4x135
Shoulder Press Machine: 3x185, 4x175

DB Elbow-Out Rows: 5x75
Bent-Over Rear Lateral Raises: 8x25, 7x30, 5x30

BB Behind Back Wrist Curls: 25x75, 20x75
Seated Extensor Curls: 5x30, 15x25

Cardio: Ran for an hour and fifteen straight at Kendall, getting somewhere between 7.5 and 9.5 miles.

"I got lost at Kendall today because we went to the Ledges and I got a horrible total abdominal sheet cramp and don't know the paths on that side of the road."

Tuesday (Back, Biceps, Abs)

Lat Pull-down: 8x155, 8x175, 7x195, 4x215, 20x125

Alternate DB: 5x40
DB Preacher Curls: 4x30, 7x25
EZ Preacher Curls: 2x60, 15x40, 25x30, 20x30

Pull-ups: 4, 3
Body Rows: 7 (with feet 6" below bar)
Lat Pull-down: 8x80 (left side), 5x215, 3x230
Machine Pullover: 8x145, 4x160, 4x155, 8x130

Twisting Crunches: 8, 5x25, 6x25
DB Side Bends: 5x80, 6x80

Cardio: 1 mile WU, 8 straights, 10 x 400 m sprints, 4 straights, 1.5 mile WD

"If there is one muscle I hate, it's upper traps. I don't do any direct work for them because mine grow very easily. They ruin the v-taper (if they're too large, they turn your back into a diamond shape instead of a v) and are all around annoying. In the same vein, I thus hate dead-lifts - as one of the main groups they target is traps (the others being lower back/core and legs)."

Wednesday

Cardio: 3.1 mile jog, 10 jogged swim laps, 10 x 40 sec aqua jog / 20 sec rest

Thursday (Chest, Triceps, Abs)

BB Bench: 10x135, 8x135, 4x165

EZ-Curl Lying Tricep Extensions: 8x50, 6x60, 5x70, 3x80, 2x80
Bench Dips: 10x90, 10x135, 6x170
Bench Dips On Swiss Ball: 25
Lying Tricep Extensions To Neck: 10x40

Cardio: 6 mile run, middle 2 miles were very fast - race pace.

"Oh god, bench feels so heavy. I really don't care about pecs anymore as they aren't all together that important for swimming or gymnastics. On the other hand, my tricep lifts were phenomenal today."

Friday (Abs, Lateral Delts, Forearms)

Crunches: 12x50, 10x65, 10x75, 10x85, 10x85
Swiss Ball Leg Lifts: 25, 20, 15

Lateral Raises: 10x15, 8x30, 3x35, 8x30, 12x25

BB Behind Back Wrist Curls: 20x85, 20x80, 15x75
Seated Extensor EZ-Curls: 12x30, 10x35, 6x35

Cardio: 1 mile WU, 4 straights, 2 x 400m sprints (starts), 6 straights, 1 mile WD

"Starts are always 100 m flat, 170 m up hill, 80 m down hill, 50 m flat, which is the very first 400 m of our XC course."

Saturday

Cardio: 1.5 mile WU, 8 straights, 3.1 miles in 22:41, 8 straights, 1.5 mile WD

"I missed my PR by 7 seconds... I really have no idea how to run on a flat course, as I got a better time last week on one that was fairly hilly with one extremely steep hill. All I train with is sprints up hills, over hills, and through hills. And very occassionally 400, 600, or 800 flat sprints."

Sunday

Week 30 at September 27, 2004.
XC Season Week 4

Monday (Abs, Back, Biceps)

Crunches: 10x50, 14x65, 12x85, 8x90, 8x90
Swiss Ball Leg Raises: 25, 20, 20

Lat Pulldown: 8x155, 8x185, 8x205, 4x230, 2x245
Machine Pullover: 8x135, 2x155

Alternate DB Curl: 5x45
DB Preacher Curls: 5x30
EZ Preacher Curls: 2x65, 10x45, 6x45, 15x35, 12x35

Cardio: 2 mile WU, 3 x 1 mile sprints (+ .1 mile), 1 mile diller sprint, 2 mile WD

"Ran at Kendall. We ran the course 1 mile at a time sprinting - constant huge, steep hills: I loved it. And then we threw in a full diller which includes the three biggest hills (5 massive downhills and 5 massive uphills - no flat)."

Tuesday (Chest, Triceps)

Bench Press: 8x135
Close-Grip Bench Press: 6x135

EZ Curl Lying Tricep Extensions: 8x50, 8x65, 5x75, 4x85, 2x90
Bench Dips: 10x90, 5x180

Cardio: .75 mile WU, 8 straights, 16 x 200 m sprints, 4 straights, 1 mile WD

Wednesday

Cardio: 3.1 mile run, 10 laps ran in pool, 10 x 40 sec on 20 off aqua jogging

Thursday (Shoulders, Abs)

Push Press: 10x90, 5x120
Lateral Raises: 10x15, 8x30, 5x35, 8x30, 8x30, 7x30
Bent-Over Rear Lateral Raises: 8x25, 8x30, 12x20, 8x25
DB Elbow-Out Rows: 4x75

Crunches: 12x65, 10x80, 8x90, 8x90
Swiss Ball Leg Raises: 20x5, 10x10

Cardio: 1.25 WU, 4 straights, 4 x .5 mile sprints in 3:13-15-13-03, 4 straights, 1.25 WD

Friday

Cardio: 1 mile WU, 6 straights, .75 mile sprint, 600 m sprint (start), 6 straights, 1 mile WD

Saturday

Cardio: 2 mile WU, 6 straights, 3.1 mile at Kendall in 22:37, 10 straights, 2 mile WD

"Awesome race today, felt so easy to run these massive hills. This course is the absolute hardest we ever have to run. I am very pissed off that I missed my personal best by 3 seconds though. I ran faster than I did last week (by 4 seconds) which was on a completely flat course.

Truly, the way I have been training -- in combination with my body-type -- has made me awesome at hills. I love speeding up at the bottom of the hill, charging up the hill like my life depends on it (while passing multiple kids), and then totally letting my body go and riding the downhill long past where it ends.

My first mile was in about 6:15, my second was very slow, and my third was between the two.

It's so aggravating to miss a PR time by a few seconds. There are so many places on reflection where I could have pushed it just a bit harder."

Sunday

Week 31 at October 4, 2004.
XC Season Week 5

Monday

Cardio: 4 mile WU, 2 dillers (1 mile hill sprints), 4 mile WD

Tuesday (Back)

Pull-ups: 10, 6, 4x25, 2x35
Lat Pull-down: 7x205, 3x225
Machine Pull-over: 8x135, 8x145, 4x155

Alternate DB Curls: 5x45

Cardio: 1 mile WU, 6 straights, 2.5 miles, 4 straights, .5 mile WD

"That 2.5 mile was in a race, which was a 5k, but I got lost on our rival school's course and no one would tell me which way to go. So, I'm jogging alone for a few minutes and suddenly this guy comes up behind me real fast and I'm like shit as he's right beside me so I start sprinting with him. He's really fast so after I while I'm just like 'hey, something isn't right, I can't see/hear anyone else behind me and this guy is going so fast' so I slow down. And, then, I come out of the woods and what do you know: I'm in second place in the entire race. So, I just jog into the finish and let the top couple guys pass me because I cut a half-mile off when I got lost, which obviously means I'm DQed.

I got into our weight room by going through the window because the room wasn't open, so I was kicked out about thirty-five minutes into my workout, meaning I didn't get to biceps or abs."

Wednesday (Chest, Triceps)

DB Bench: 10x40, 6x60, 3x80, 5x80
Lying Tricep Extensions: 8x50, 6x70, 3x90, 1x90

Cardio: 1.5 mile jog, 10 ran laps in pool, 10 x 40 on 20 off deep water runs

Thursday (Abs, Biceps)

Decline Crunches: 15, 10x25, 10x35, 10x45
Dragon Flags: 4
Swiss Ball Crunches: 16

Chin-ups: 10
Alternate DB Curls: 8x30
EZ Preacher Curls: 6x60, 1x70, 18x45, 20x35, 10x35

Cardio: 1.25 mile WU, 6 straights, 2 x .5 mile sprints, 4 x .25 mile sprints, 1 mile WD

"I think we've more or less started tapering, cutting our WU and WD down. We have IPSLs next Wednesday and then some final meet in Washington DC that Saturday I think..."

Friday (Shoulders)

Push Press: 10x90, 10x90, 7x110, 5x135, 2x145
Lateral Raise: 8x15, 7x30, 3x35
Side Laterals: 8x25
Rear Lateral Raises: 8x25, 6x30, 12x15, 8x25

Cardio: .5 mile WU, 6 straights, 2 x 600 m starts, 6 straights, .75 mile WD

Saturday

Cardio: 2 mile WU, 8 straights, 3.1 miles in 21:14, 6 straights, 2.5 mile WD

"Pretty flat course. I guess I can run those too... Dropped a minute and twenty seconds off my best time ever..."

Sunday (Core Tension)

L-Sits: :20
Hanging Straight Leg Raises: 5
Frog Stands: :18
Planches On Swiss Ball: :57
Headstands with V-arm support: 15
Full Handstand Push-ups: 6

"Didn't really feel like doing the circuit again.

I've made some progress in my absolute beginner level gymnastics. With a cross-chest grip, I can hold my body horizontal on a pole (perpendicular to the pole). I think I can almost planche as well, but I need to video tape myself to see actually how close I am. I can also press up into a handstand from a frog stand. My round-offs are getting pretty high off the ground on the block and my handstands are in control - I've been getting my chin to my chest on them and holding. I'm working on my back walk-over, which really is only getting the right feeling for it as it involves almost no strength."

Week 32 at October 11, 2004.
XC Season Week 6

Monday

Cardio: 1 mile WU, 10 straights, 8 x 200 m sprints in ~30 seconds each, 1 mile WD

Tuesday

Cardio: .75 mile WU, 8 straights, 2 x 600 m starts, .75 mile WD

Wednesday

Cardio: 2 mile WU, 6 straights, 3.1 miles in 23:07, .75 mile WD

Thursday (Core Tension)

4 horizontal cross-chest bar holds
2 horizontal wide-grip bar holds
12 pull-ups
3 hanging straight leg raises
3 l-sits
1 headstand on v-arms
1 planche on swiss ball hold
20 leg raises on swiss ball
3 x 3 sets clap push-ups and 10 regular in a row on swiss ball (with momentary balance regains between clap sets)
8 x 3 sets dragon flags
handstand walk 1/4 of the way down a stride ladder

Cardio: .75 mile WU, 6 straights, .75 mile WD

"I can now hold myself horizontal on my right side to a vertical bar just by grasping the bar as if I'm doing a wide-grip pull-up (horizontally of course). I can also easily hold myself horizontally using a cross-body grip on either side of my body.

And some calculations: since August 31rst, I've run about 220 miles in XC with about an average of 6 miles per day for everyday that I ran - around 90 miles of that total was sprinting or race pace.

Also, from 07.5 to 08.29, I logged another 58 miles (which is not good at all for summer preparation)."

Friday

Cardio: 1 mile WU, 8 straights, 1 mile race+ pace

Saturday

Cardio: 1.5 mile WU, 10 straights, 3.1 mile in 20:50, 6 straights, 1.5 mile WD

"Was at Georgetown Prep in Washington DC for this race."

Sunday

"Played around at the pull-up bar today and had some fun. I made up something (that surely already exists) but that I will call a Snake Charmer. Basically it's a handstand with a grip parallel to the vertical body instead of perpendicular. You grab a vertical pole with a wide grip at an above and below hip level, then bring your knees to your chest and pass through a horizontal bar hold and extend upwards. You end up with your body extended upwards parallel to the bar and your head below with only your hands in contact with the bar. You can then, if you want (for added effect), float up the bar by jumping your hands up the bar in small increments, always consecutively and never simultaneously, concentrating on maintaining a tight body position.

I really really want to take gymnastic lessons. :d_frown: "

Week 33 at October 18, 2004.

Monday (Back, Biceps, Core Tension)

Pull-ups: 10, 6, 4x25, 4x35
Lat Pull-down: 8x025, 3x230
Machine Pullover: 8x135, 6x150, 4x160

Alternate DB Curls: 5x45
EZ Preacher Curls: 4x65, 20x45, 5x45, 20x35

Dragon Flags: 7, 6, 4, 2 with holds

Tuesday

Cardio: 5 miles at Kendall, 1 mile diller, 7 miles running home

Wednesday (Chest, Triceps, Core Tension)

DB Bench: 10x40, 6x65, 2x85, 4x80

Lying Tricep Extensions: 8x60, 6x80, x100, x95 attempt, 1x90
Bench Dips: 40, 20 incline

Cardio: 3 miles in about 24 minutes

Thursday (Shoulders)

Push Press: 10x90, 10x90, 5x110, 4x135, x150 2 attempts, 2x145
Handstand Push-ups: 6
Lateral Raises: 10x15, 7x30, 5x30, 4x30
Lying Rear Lateral Raises: 8x15
Bent-Over Rear Lateral Raises: 8x25, 6x30

Cardio: .75 mile WU, 8 straights, 800 m sprint, 2 x 400 m sprints, .75 mile WD

"The sprints were very fast, I was 1rst in the 800, and 3rd in the 400's. Lifting was real good today, wish I would have gotten the x150 push press though. I weigh 141 still.

My triceps are pretty sore from yesterday.

My goals are to get to 155 on push press and 110 on lying tricep extensions."

Friday (Core Tension and Stuff)

Tuck Front Lever: :20, :12, :12, :12, :10
Frog Stand: :22, :17, :12, x
L-Sits: :17, :15, :14, :14
V-Support Headstands: :45, :30
Planche Hold on Swiss Ball: left foot, right foot, both
Planche Hold on Swiss Ball: left foot, right foot, 8 clap push-ups, left foot, right foot
Planche Hold on Swiss Ball: left foot, right foot, 5 clap push-ups, left foot, right foot
Dragon-Flags: 4
Cross-Body Bar Holds: left, right

Saturday

Sunday

Week 34 at October 25, 2004.

Monday

Tuesday

Wednesday

Cardio: 6.2 mile jog

"Twice around our cross-country course at any easy pace for the first 4.2 and slightly uncomfortable pace for the last 2. I really wanted to lift today."

Thursday (Back, Triceps, Shoulders, Indirect Bicep)

12 pull-up, 11 full handstand push-ups against wall, 9 PU, 8 HP, 7 PU, 5 HP
Dips: 10, 6x25, 6x35, 3x45
Lateral Raises: 8x25, 6x30

"Real dips feel weird. My stabilizers need to get back up to par."

Friday

"SHOT DOWN on the 50 mile run (which we really aren't prepared for in the first place, but would basically be a long run (25 miles) and then a lot of walking most likely before a call to pick us up)! We need parent's permission to sign out for the weekend (boarding school) and one of the parents was like ehhh and then she got in contact with a Dean, who basically was a bastard, while the three other Deans were like "hell yah, go run!" Then all the mothers got in contact with each other and were all negative, while the fathers were like "sounds awesome!" So, it all got messed up, and we aren't going now.

Swim tryouts are on Monday and practices go from then until February 23rd or some insane date like that."

Saturday

"Spent the day with two axes, one sledgehammer, WD40, one thirty foot long 2400# grade chain, a couple cigars, and a Ford Explorer at an old house my friend's parents bought and are going to knock down. It was fun to say the least."

Sunday

Week 35 at November 1, 2004.
Swim Season Week 1

Monday (Swim Tryouts)

Cardio: 500 free, 3 x 100 free sprints, 1 x 100 IM sprint

"Ack, everyone's times were so horrible because we all are completely out of shape."

Tuesday

Cardio: 3300+ swimming

Wednesday

Cardio: ? swimming, IM concentration.

Thursday

Cardio: 5000+ swimming, aerobic pull concentration.

"Just our main pull set was a 3350 (1x700 pink, 1x600 pink, 2x500 pink, 2x300 red, 3x150 red). There's no way I can post each day's workout - they're too long and complicated to remember."

Friday

Push presses (8x90, 6x90, 6x100, 4x135), big-swinging dips (avg 8 per set), l-sits, inverted dip holds, inverted dips (avg 4 per set), lateral raise drill, skin the cats, cross-body horizontal bar holds, 8 (moderate-hold-slow) close-grip chin-ups

Cardio: 2500+ swimming

"Just played around in the weight-room with variations of many popular body-weight exercises to introduce more core focus."

Saturday

Cardio: 2500+ swimming

Sunday

Week 36 at November 8, 2004.
Swim Season Week 2

Monday

Cardio: 3000ish swimming

Tuesday

Dips, inverted dips, invert holds, swinging dips, l-sits, dragon-flags, leg raises on swiss ball, planche hold on swiss ball (alternate feet, with clap push-ups)

Cardio: 2600 swimming - time trial with 1x400, 1x50 recovery, 4x100, 1x50 recovery, 8x50 (2 FL, 2 BK, 2 BR, 2 FR), 1x100 recovery

"Played in the weight room again."

Wednesday

Lat Pull-down: 10x155, 6x215
DB Alternate Bicep Curls: 8x30, 6x30
Tricep Extension Machine: 10x65, 4x70
Squats: 10x95, 8x105
Leg Curls: 10x110, 8x120
Chest Press Machine: 10x125, 9x140
Standing Military Press: 8x95, 5x95
Dips: 10, 10x25
Inverted Flies: 8x15
Stretch Band External Rotations: 10

Cardio: 3000+ swimming (aerobic pull, kick concentration)

"I need to work on my handstand balance again. I laugh at my squat weight."

Thursday

Cardio: 3500+ swimming

Friday

Lat Row: 8x"11", 7x"11"
One Arm DB Preacher Curls: 5x25, 8x20
One-Arm Overhead DB Tricep Extensions: 6x20, 10x15
Leg Extensions: 10x95, 10x105
DB Shoulder Press: 7x40, 6x35
Bench Press: 8x60 DB incline, 10x135 flat
Hamstring Swiss Ball Curls: 10, 10
Leg Press: 9x280

Cardio: 2000 swimming, water polo

"I didn't do the exercise in order, that's the way they are lifting on the swimming sheet. The program sucks - I really don't like fully body workouts.

It is so hard to lift after swimming, I can't lift anywhere near what I could if I was fresh. My shoulders feel fatigued so I fear that it's unsafe to push any heavy weight on them; I've sprained shoulders in this way (though the fatigue was not resultant of swimming).

I guess lifting at all during swim season is an improvement over last year when I did not."

Saturday

Cardio: 3000+ swimming, with 30 yard block sprints

Sunday

Week 37 at November 15, 2004.
Swim Season Week 3

Monday

Lat Row: 8x"11"
DB Rows: 7x60
DB Curls: 5x35, 8x30
Lying Tricep Extensions: 8x60, 6x70
Leg Press: 6x135
Chest Flies: 10x30, 8x40
Calf Raises: 10x135, 11x185
Shoulder Machine: 10x110, 5x165

Tuesday

Cardio: 4000+ swimming, 8 x (100 all-out sprint, 50 recovery) main set

Wednesday

Lat Pull-down: 6x185, 8x165
DB Alternate Curls: 4x35, 7x30
Incline Chest Press Machine: 10x125, 4x155
Dips: 8x25, 6x35
Tricep Extension Machine: 10x65, 5x70
Push Press: 8x110, 3x135
Squats: 8x135
Stiff-Leg Deadlifts: 8x100, 8x100

Egyptian Lateral Raises: 15x5, 10x5

Cardio: 2500+ swimming, 10 x 25 underwaters (no breaths)

"Egyptian Lateral Raises: in cross position, do * amount of right arm lateral raises, then do * amount of left arm lateral raises, then do * amount of both arm lateral raises, then do * amount of 2 second holds then negatives, then hold cross position for * amount of seconds."

Thursday

Cardio: Intersquad meet! I'm swimming the 200 fr, 50 fr, 200 fr relay, and 400 fr relay.

"I'm very sore today."

Friday

Incline DB Bench Press: 8x60, 8x70
Pull-ups: 8, 4x25
DB Preacher Curls: 8x25, 12x20
Lying DB Tricep Extensions: 7x25, 8x20
Leg Extensions: 10x110, 10x125
Hamstring Ball Curls: 10
Egyptian Lateral Raises: 8x15, 10x10 (was not able to complete the 15 and 10 second holds, I overestimated what I could do, heh.)

Stretch Band Internal Rotations: 10 (per arm)
Stretch Band External Rotations: 10 (per arm)

Cardio: 3100 swimming, with a 50 fr no breath at the end (I thought I was going to drown)

Saturday

Sunday

Week 38 at November 22, 2004.
Swim Season Week 4

Monday

DB Rows: 8x60, 6x65
DB Flyes: 8x30, 6x45
DB Curls: 6x35, 3x40
Lying Tricep Extensions: 7x60, 6x70
Shoulder Press Machine: 10x125, 5x165
Standing BB Calf Raises: 12x155, 10x205

Cardio: 3200 swimming, 3x900 on 4:40, 4:30, 4:20, 4:10 main set

"I switched from behind head to forehead on the tricep extensions."

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

"On Thanksgiving break all this week and felt like it was time for some relaxation. Last time I took I break was who knows when. Swimming is going to suck come Tuesday."

Week 39 at November 29, 2004.
Swim Season Week 5

Monday

Tuesday

Cardio: 5200 swimming, with main set 3x(5x100), 3x(10x50) red red orange, and end set 7x100 broken (50 red fly, 2x25 green)

"Drown. That was the hardest thing ever - until tomorrow. The season is only starting.

We just entered Phase II of the four phases. Phase I (pink, red): stroke work, aerobic conditioning. Phase II (orange, blue, green): anaerobic conditioning, race conditioning. Phase III (purple, blue): fine-tuning racing skills, more anaerobic. Phase IV (purple, green with long recovery): taper."

Wednesday

Lat Pull-down: 5x165, 6x155
Incline Chest Press Machine: 8x125, 4x155
Dips: 5x25, 5
Curls: BB 6x60, alt DB 6x25
Tricep Extension Machine: 8x65, 5x60
Squats: 8x135
Leg Curls: 8x105
Inverted Flies: 10x10, 7x20
Internal Rotator Cuff Rotation: 10

Cardio: 2700+ yards, IM/stroke concentration

"Today was so hard. I don't remember yesterday, but I think it was harder, and this was very hard. I want to drown, despite the 2300 yard drop.

For the first time ever I did not want to lift at all.

I can't wait until swimming is over so I can start another bulk cycle. Since I'm at a boarding highschool and am not allowed to have the conveniences of a college room (microwave, fridge, etc in my room) and I have absolutely no control over what I'm served in the dining hall, I'll just be focusing on eating a lot, trying to get meat (which they hardly ever serve), and training hard. This summer, however, I think I may try Swolecat's bulk program as I can have complete control over my diet and my life during this time."

Thursday

Cardio: 3800 swimming, pull and fly concentration. The fly concentration was 2x( 1x150 drill/fly/drill by 50, 3x75 fly/drill/fly by 25, 3x50 fly )

"I couldn't swim fly. Now my technique is really good. This is bad.

I might actually take gymnastics lessons and really focus on that type of exercise this Spring, and then go for a big bulk this summer, or maybe not depending on how the gymnastics go."

Friday

Cardio: Meet, we won (94 to 92)! Swam back in the 200 medley relay, in the 200 free relay, the 100 back, and in the 400 free relay. The end was grueling - I swam the 200 and the 100 consecutively, got a pause during the 100 breast, and then had to jump back in for the 400. The medley was the first race.

Saturday

Cardio: Away relay meet, we won (by 30-40 points) against four other teams. I swam freestyle in the 200 medley relay, a 50 fly in the 200 fly relay (50/50/100), and a 100 back in the 3x100 back relay.

Sunday

"Got sick tonight, gone home."

Week 40 at December 06, 2004.
Swim Season Week 6

Monday

"Still sick."

Tuesday

"Recovered. Came back to school around 8-9 PM."

Wednesday

Cardio: Home meet! We used it to get times for "off" events and to try to qualify more relays for Easterns. I swam the 100 fly and in the 200 free relay. Didn't have to do much at all, that's a total of 150 yards of sprinting for a meet; I usually have 250-350 yards.

We lost, but it was against a team that's going to win our year end stuff. We have a real chance at taking second place though.

Thursday

Cardio: 3800 swimming, IM concentration

"My fly is getting pretty good.

Unrelatedly, every time you place in a meet the coaches assign individual points based on your place in order to work towards the year end goal of getting at least 20 points to qualify for a varsity letter. The best swimmer on my team has over 30 points.

I found out that I have a whopping 1.5 points. Rock on.

I lettered last year when we didn't have this point system and it's senior year so it's not like I can work towards a letter 'next year' so they damn well better give me another letter because to work my ass off all season when I want to quit and not get shit would major suck."

Friday

Cardio: Girl's tied their meet. I swam something like 1300 yards before their practice.

Saturday

Cardio: We came in third out of four teams. First team had 94 points, second team had 82 points, we had 72 points, and the third team had something like 42 points.

I swam in the 200 free relay and the 200 fly relay (this was a relay meet), which was incredibly nice because I ended up racing only 100 yards. I got something like 26 seconds in my free, and 28 seconds in my fly.

"Hit the gym today, as I haven't in a while, and had a phenomenal workout. I played on the handstand trainer and finally got the knack of it, which is awesome. I did a lot of static holds with dumbells, in the cross position, lying planche position, and front raise position. I hit rear delt with some bent over lateral raises and worked on my shoulder strength with lean overs in the planche position on the swiss ball. I did 3 l-sits for 10 seconds. I did two or three sets of seated rows for eight reps with solid scapular retractions. I didn't do all this in the order I'm mentioning it. It was play around shoulder, lats, and core workout day."

Sunday

"I have derivitives of trig functions, pythagorean identities, and the unit circle running around in my head in preparation for my AB Calc exam tomorrow. It's on differentiation and limits and includes some of the ol' state the domain, range, significant points, and behavior of this function stuff. I expect to score very high; math is easy stuff."

Week 41 at December 13, 2004.
Swim Season Week 7

Monday

Worked out with a concentration on back, shoulders, core, and triceps.

Cardio: 3000+ swimming, pool has a ventilation problem and everyone was coughing to death

"AP AB Calculus exam. Rocked it."

Tuesday

Cardio: 3400 swimming, 6x300 (1-3 free, 4 fly, 5 back, 6 fly) test set off the blocks

"English IV exam. Probably did fair."

Wednesday

Lifted my entire upper body. Need to get some legs in.

Cardio: 3400 swimming, with 12x100 IM main set, wasn't very hard

"AP Latin exam. Latin raped me.

I've been using tons of isometric/static contraction holds and exercises and they seem to be working great. Most of these exercises are drills for working towards crosses, planches, and levers and utilize intense contractions of multiple muscles. Intensity is high!"

Thursday

Cardio: 4050 swimming, interesting workout - went as the 12 days of christmas: 1x, 2x, 3x, 4x, 5x, etc, etc

We played water polo afterwards, my team lost our first match, but in our second match -- a sudden death match -- I scored the goal that won the game.

"Core Chemistry exam. Probably get a perfect score."

Friday

"No history exam."

Saturday

Tan: 8 minutes

Sunday

Week 42 at December 20, 2004.
Swim Season Week 8

Monday

Tan: 8 minutes.

Tuesday

Tan: 10 minutes.

Wednesday

Tan: 11 minutes.

Thursday

"Three muscles to really focus on: obliques, delts, calves. Overall, I need to work on the size of my arms, pecs, and back though. I like the size of my upper legs. I also need to work on my flexibility, though I think I'm above average in it - I want to be very flexible.

And, possibly give more concern to the elements in this (http://www.menshealth.com/cda/article/0,2823,s1-1-77-121-592-1-1X3X5-4,00.html) link, particularly obliques and whatever that one on the hips was."

Friday (Home Workout)

(All dumbbell exercises:)

L-sits: 2x10 seconds
Reverse Planche (feet supported): 2x20 seconds
Front Raise: 10x15#, 7x25#
Cross Hold: 10#x15 seconds, 15#x35 seconds, 20#x15 seconds
Rear Lateral Raise: 12x10#, 10x20#, 10x20#
Side Bends: 10x25#, 10x45#, 10x45# (left)
Curls: 10x20#, 4x35#, 6x30#, 9x25#

Quads: wall squat to failure, 3 pistols, 8 sissy squats, wall squat to failure, 5 sissy squats
Single Leg Calf Raise: 10x25#, 10x25#
Standing Calf Raise: 50, 50

Supermans: 2

Tan: 12 minutes

"My legs quake. This entire workout has been done at home in my room between 1:30 and 2:15 AM. Heh. "

Saturday

Sunday

"Merry Christmas! Got drunk."

Week 43 at December 27, 2004.
Swim Season Week 9

Mo