Day 25 Feb 7 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.9
3—3.5---------13—4.3
4—3.9---------14—4.8
5—4.3---------15—3.5
6—4.8---------16—3.9
7—3.5---------17—4.3
8—3.9---------18—4.8
9—4.3---------19—5.4
10—4.8-------20—3.0

10 mins extra warmup, extra 5 mins cooldown

Day 26 Feb 8 – Home sick with IBS

Day 27 Feb 9 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.9
3—3.5---------13—4.3
4—3.9---------14—4.8
5—4.3---------15—3.5
6—4.8---------16—3.9
7—3.5---------17—4.3
8—3.9---------18—4.8
9—4.3---------19—5.4
10—4.8-------20—3.0

10 min warmup, 5 min extra cooldown

4 sets of : side bends – 10 ea side, 35 lbs +abs – 30



Day 29 Feb 25 – exhausted, did not do w/o, slept in instead

Day 30 Feb 26 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

5 min warmup, 3 min extra cooldown

4 sets of: side bends 10 ea side, 35 lbs + abs: 30 crunches


Day 31 Feb 27 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 110
12 x 95
Angled calf raise 12 x 20 lb ea hand

Day 32 Feb 28 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

4 min extra cooldown

4 sets of: side bends 10 ea side, 35 lbs abs: 30 crunches


Day 33 Mar 1 2002 UBWO

Chest Incline DB press
12 x 5 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders Arnold
12 x 5 lbs
10 x 8.8
8 x 11
6 x 15
12 x 11
side raise 12 x 11

Back lat pulldown
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70
1 arm row 12 x 20

Triceps incline overhead
12 x 5 lbs
10 x 8
8 x 11
6 x 15
12 x 11
kickback 10 x 8

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Owwie, overworked triceps and need to increase weight on Arnold press

Day 36 Mar 4 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 120
12 x 95
Angled calf raise 12 x 25 lb ea hand

Day 37 Mar 5 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

5 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs + abs: 30 crunches

Day 38 Mar 6 2002 UBWO

Chest Incline DB press
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 11

Shoulders Arnold
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 20

Triceps incline overhead
12 x 4.4 lbs
10 x 6.6
8 x 8
6 x 11
2 x 8
kickback 10 x 11

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Day 39 Mar 7 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.5
4—4.1---------14—5.0
5—4.5---------15—3.5
6—5.0---------16—4.1
7—3.5---------17—4.5
8—4.1---------18—5.0
9—4.5---------19—5.6
10—5.0-------20—3.0

5 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs + abs: 30 crunches

Day 40 Mar 8 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 120
12 x 95
Angled calf raise 12 x 30 lb ea hand

Day 43 Mar 11 2002 UBWO

Chest Incline DB press
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 11

Shoulders Arnold
12 x 8.8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 4.4 lbs
10 x 6.6
8 x 8.8
6 x 11
12 x 8.8
kickback 10 x 8.8

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Day 39 Mar 7 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.6
4—4.1---------14—5.1
5—4.6---------15—3.5
6—5.1---------16—4.1
7—3.5---------17—4.6
8—4.1---------18—5.1
9—4.6---------19—5.7
10—5.1-------20—3.0

6 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs
abs: 30 crunches

Day 45 Mar 13 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 70

Hamstrings Curls
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 140
12 x 95
Angled calf raise 12 x 35 lb ea hand

Day 46 Mar 14 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.6
4—4.1---------14—5.1
5—4.6---------15—3.5
6—5.1---------16—4.1
7—3.5---------17—4.6
8—4.1---------18—5.1
9—4.6---------19—5.7
10—5.1-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs + abs: 30 crunches

MAJOR increase in oblique work; 2x as many reps, weight up 5 lbs. I definitely felt my obliques for a few days.

Day 47 Mar 15 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 12

Shoulders Arnold
12 x 10 lbs
10 x 12
8 x 15
6 x 20
12 x 15
side raise 12 x 10

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 5 lbs
10 x 8
8 x 10
6 x 12
12 x 10
kickback 10 x 10

Biceps InclineDB curl
12 x 8
10 x 12
8 x 15
6 x 20
12 x 15
hammer curl 12 x 12

Day 50 Mar 18 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 20
Leg extensions 12 x 70

Hamstrings Curls
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 130
12 x 105
Angled calf raise 12 x 25 lb ea hand

Day 51 Mar 19 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs + abs: 30 crunches

Day 52 Mar 20 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 15
8 x 20
5 x 30
12 x 20
DB flyes 12 x 12

Shoulders Arnold
12 x 11 lbs
10 x 15
8 x 15
5x25+2x20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 5 lbs
10 x 11
8 x 15
6 x 15
12 x 15
kickback 10 x 11

Biceps InclineDB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15