2009 Summer workouts

"capillary changes were proportional to muscle fiber growth"
http://jap.physiology.org/cgi/content/abstract/81/5/2004

Swim
Day 1/4
WU
6x(100stroke, 100 easy) @ 5:00 test set
8x(100+25yd/week) @ :05-:10 Rest Interval
10x50 free @ 1:20 hypoxic
CD

Day 3/6/7 Off

Day 2/5
2500yd drill (with each drill start with equipment then move to no equipment)
400+yd sprinting (sets of 4x12.5 @ :45(w/equip) or :25 (w/o equip), or 25's @ 1:30)
10x50 Kick @ 1:00 Sprint
10x50 Free @ 1:20 Hypoxic


Test Set Results
6x(100 stroke max power broken @ the 50 for :10-:15sec, 50 back kick easy, 50 back swim easy) @ 5:00

Butterfly
06.16.09 From Push w/drag suit
(27.41, 32.81)-60.02, (30.41, 36.10)-66.51, (29.76, 40.18)-69.94, (31.68, 40.05)-71.73, (37.09, 43.27)-80.36, (35,02, 40.97)-75.99 AVG (31.90, 38.90)-70.80

06.27.09 From push w/drag suit
(26.70, 33.38)-60.08, (28.86, 32.37)-61.24, (30.44, 33.25)-63.69, (32.38, 36.21)-68.58, (32.26, 36.40)-68.65, (31.72, 35.04)-66.76 AVG (30.39, 34.44)-64.83

07.08.09 From push w/drag suit
(26.41, 32.33)-58.74, (27.81, 31.46)-59.27, (29.11, 32.51)-61.62, (29.69, 34.22)-63.91, (29.63, 32.62)-62.25, (29.00, 33.09)-62.09 AVG (28.61, 32.71)-61.32 accidently did an extra (29.96, 36.22)-66.18

07.28.09 From Push (first day back after sectional meet)
(28.74, 34.09)-62.83, (30.72, 35.40)-66.12, (33.20, 38.21)-71.41, (32.17, 37.57)-69.74, (31.86, 37.38)-69.24, (32.54, 35.70)-68.24 AVG (31.54, 36.39)-67.93

08.10.09 From push w/drag suit
(27.18, 33.13)-60.31, (29.06, 38.68)-67.74, (32.49, 40.69)-73.18, (30.97, 41.05)-72.02, ( 33.95, 41.87)-75.82, (31.93, 39.14)-71.07 AVG (30.93, 39.09)-70.02

08.31.09 From push w/drag suit (stomach full again... indigestion)
(26.96, 33.76)-60.72, (30.21, 42.92)-73.12, (31.63, 38.99)-70.62, (33.35, 42.03)-75.38, (34.39, 42.57)-76.96, (32.13, 44.51)-76.64 AVG (31.45, 40.80)-72.25

09.30.09 From push w/drag suit (feeling relaxed from not lifting in a while)
(29.34, 30.96)-60.31, (30.17, 33.44)-63.61, (32.05, 35.31)-67.36, (32.24, 33.24)-65.50, (30.78, 34.13)-64.91, (31.50, 35.12)-66.62 AVG (31.01, 33.70)-64.71


Backstroke
06.09.09 From push (at 8am practice)
(26.96, 40.32)-67.28, (32.15, 33.97)-66.12, (35.99, 38.43)-74.42, (31.91, 40.62)-72.53, (35.33, 41.99)-77.33 (37.02, 37.63)-74.66 AVG (33.23, 38.82)-72.05

06.19.09 From push w/drag suit scm (bubbles are shedding mid pull, need continuous power through entire pull and push)
(32.09, 36.73)-68.83, (34.84, 41.04)-75.88, (38.11, 41.72)-79.83, (34.24, 37.60)-71.84, (34.68, 39.35)-74.02, (33.43, 41.02)-74.45 AVG (34.57, 39.42)-73.99 = 66.30 scy

07.03.09 From push w/drag suit scy
(28.93, 32.74)-61.67, (30.52, 33.30)-63.82, (28.97, 32.18)-61.15, (30.15, 32.72)-62.86, (31.49, 32.17)-63.66, (30.91, 32.80)-63.51 AVG (30.16, 32.65)-62.81

1 week before sectionals From Push w/drag suit
(27.30, 32.59)-59.89, (28.74, 32.34)-61.08, (28.75, 29.42)-58.17, (28.12, 29.80)-57.92, (29.16, 35.58)-64.74, (28.97, 31.99)-60.96 AVG (28.50, 31.95)-60.45

08.07.09 From push scm
(28.46*=25.50scy, 37.07)-65.53, (33.57, 38.79)-72.36, (35.55, 37.96)-73.51, (36.74, 40.32)-77.06, (35.88, 37.15)-73.03, (35.24, 37.01)-72.25 AVG (34.24, 38.05)-72.29 = (30.68, 34.09)-64.77scy

08.26.09 From push (stomach cramping, too much food before workout)
((12.14 to feet@ 25)25.57, 33.28)-58.85, (27.63, 32.93)-60.56, (29.01, 33.04)-62.05, (28.75, 31.70)-60.45, (28.98, 33.41)-62.39, (29.28, 31.91)-61.19 AVG(28.20, 32.71)-60.91 extra 50 after workout when stomach was better - (12.45, 13.70)-26.15

09.xx.09 from push

Breaststroke
08.03.09 from push
(35.59, 41.68)-77.27, (37.66, 43.18)-80.84, (37.23, 42.63)-79.86, (35.68, 43.86)-79.54, (38.91, 47.73)-86.64, (43.16, 44.46)-87.62 AVG (38.04, 43.92)-81.96

08.21.09 from push scm
(39.11, 44.73)-83.84, (39.94, 44.12)-84.06, (39.96, 43.83)-83.79, (42.81, 44.46)-87.27, (42.75, 43.14)-85.89, (42.49, 43.97)-86.46 AVG (41.18, 44.04)-85.22 = (36.90, 39.46)-76.36 scy

09.xx.09 from push scy
(36.39, 38.42)-74.81, (36.48, 38.73)-75.21, (36.17, 38.46)-74.63, (37.30, 39.98)-77.28, (38.71, 40.20)-78.91, (37.88, 40.01)-77.89 AVG (37.16, 39.30)-76.46

Freestyle
06.12.09 from push w/drag suit
(24.95, 30.55)-55.50, (26.10, 32.24)-58.34, (28.37, 35.62)-63.99, (29.43, 35.97)-65.41, (28.86, 35.28)-64.14, (27.88, 34.86)-62.74 AVG (27.60, 34.09) 61.69

06.22.09 from push w/drag suit (tried straight arm recovery on this set)
(25.30, 32.70)-58.00, (28.99, 31.60)-60.59, (27.25, 32.05)-59.30, (28.14, 32.43)-60.57, (27.35, 30.01)-57.36, (28.77, 30.81)-59.58 AVG (27.63, 31.60)-59.23

07.02.09 from push w/drag suit (w/straight arm recovery, too much thinking made me slow probably)
(25.13, 31.85)-56.98, (27.79, 34.07)-61.86, (29.94, 33.39)-63.33,
(30.24, 35.33)-65.57, (30.21, 32.48)-62.69, (28.64, 31.37)-60.01 AVG(28.66, 33.08)-61.73

07.14.09 from push w/drag suit scm (w/straight arm recovery except on number 3)
(26.99, 37.27)-64.26, (28.46, 38.32)-66.78, (32.91, 39.68)-72.59, (33.36, 36.22)-69.58, (34.87, 36.39)-71.26, (30.46, 37.16)-67.62 AVG (31.18, 37.51)-68.69 = scy (27.94, 33.61) -61.55

08.12.09 from push w/drag suit scm
(29.07, 36.11)-65.19, (31.65, 36.21)-67.86, (32.09, 34.52)-66.61, (33.12, 37.15)-70.27, (31.89, 33.81)-65.70, (31.53, 34.81)-66.34 AVG (31.56, 35.44)-67.00 = scy (28.28, 31.75)-60.03

09.06.09 from push
(24.30, 29.17)-53.47, (26.85, 32.13)-58.98, (28.29, 33.55)-61.84, (29.74, 32.22)-61.96, (28.28, 32.22)-60.50, (28.73, 30.15)-58.88 AVG (27.70, 31.57)-59.27


Sprint Kick Sets
10x50 @ 1:00 sprint
Butterfly
06.13.09 on side (40, 43, 47, 50, 55, 56, 50, 50, 48, 46) AVG 48.50 scm = 43.46 scy
06.25.09 on side (33,34,34,34,35,35,35,36,36,37) AVG 35
07.xx.09 on side (34,35,34,34,36,34,35,35,38,37) AVG 35.2
07.16.09 on side (32,34,35,35,35,36,36,37,37,34) AVG 35.1
07.30.09 on side (35,34,35,36,40,38,39,40,40,36) AVG 37.3
08.24.09 on side (34, 33, 34, 34, 35, 35, 36, 37, 37, 38) AVG 35.3 (Vastus Medialis very tight after first 4)
09.03.09 on side (37, 38, 37, 36, 38, 41, 42, 41, 37, 37) AVG 38.4scm = 34.41scy (worked on increasing resistance on each up and down kick by keeping from rib cage up straight and letting a wave ripple to my toes with 45-50deg knee bend)

Backstroke
06.20.09 (38, 41, 40, 41, 44, 46, 45, 45, 47, 43) AVG 43.00 scy
06.28.09 (41.15, 39.65, 40.29, 41.11, 42.80, 44.81, 44.20, 43.99, 43.49, 41.86) AVG 42.33 scm = 37.93 scy
08.19.09 (39, 42, 41, 42, 46, 44, 51, 52, 45, 47) AVG 44.9 scm = 40.23 scy
09.02.09 (33, 33, 33, 35, 35, 35, 37, 40, 39, 39) AVG 35.9 scy

Breaststroke

Freestyle
07.03.09 (36,35,34,36,36,36,37,36,35,36) AVG 35.7
08.04.09 (39, 42, 40, 43, 43, 43, 44, 44, 42, 40) AVG 42 scm = 37.63 scy
08.27.09 (32, 33, 33, 35, 35, 36, 35, 33, 33, 35) AVG 34.0

Aerobic Kick Sets
8x125 on an interval with :05-:10 rest, adding 25yd to each distance each week till 200yd
Butterfly on side
06.19.09 8x150 @ 2:40 scm (first 2 were on 2:30) = 1:46 / 100m = 1:35 / 100yd
8x200 fly kick on side @ 3:00 = avg 1:32.5/100yd
08.03.09 2x200 @ 3:00 + 6x200 @ 3:20 = avg 1:37.5/100yd
09.10.09 1x200 @ 3:00 + 1x200 @ 3:05 + 2x200 @ 3:10 + 2x200 @ 3:20 + 2x200 @ 3:30 = avg 1:37.8/100yd

Backstroke
06.14.09 8x125 @ 2:10 (last 2 went 2:00) = 1:44 / 100yd
06.27.09 8x175 @ 2:50 (first 2 were 3:10) = 1:37 / 100yd
07.14.09 3x200 @ 3:40 + 5x200 @ 3:50 scm = 1:53.12/ 100m = 1:41.3 /100yd
09.03.09 8x200 @ 3:05 = 1:32.5/100yd
09.30.09 1x200 @ 3:05 + 2x200 @ 3:10 + 5x200 @ 3:15 = 1:36.25/100yd (+extra 100 went 1:16 since I had cramps in my left calf on most of the 200's... and couldn't perform well)

Breaststroke
07.05.09 8x200 @ 4:00 = 2:00 / 100yd (quads burning and locking up....)
07.28.09 2x200 breast kick w/board @ 4:00 + 4x200 streamlined @ 3:30(moderate) + 2x200 streamlined @ 3:00 (kicked heels back as fast as possible HR 160+) = 1:41.25/100yd
08.28.09 1x200 @ 3:00 + 4x200 @ 3:10 + 2x200 @ 3:20 + 1x200 @ 3:30 = 1:36.9/100yd
09.15.09 3x200 @ 3:20 + 2x200 @ 3:15 + 2x200 @ 3:10 + 1x200 @ 3:05 = 1:33.4/100yd

Freestyle on side (alternate sides each lap)
8x125 @ 2:10 = 1:44 / 100yd
06.22.09 8x175 @ 2:50 = 1:37 / 100yd
2x200 @ 2:50 + 6 @ 3:00 = 1:29 / 100yd
08.17.09 2x200 @ 3:15 + 6x200 @ 3:20 = 1:39 / 100yd (quads & hamstrings tight/sore)
09.05.09 1x200 @ 2:35 + 1x200 @ 2:45 + 4x200 @ 2:55 + 2x200 @ 3:00 = 1:26.25/100yd




Weights
Day 1/4
Single Arm dumbbell Hang Clean Press (3 sets of 1:00, with 3:00 rest between sets)
Leg Curl or Pulsing Stiff leg deadlift (5 sets of 30 reps, with 2:00 rest between sets)
Squat Jumps (2-3 sets of :90 non stop)
Lunge Walk with Dumbbell curls (1 set of 2:00)

Day 2/5
Incline Pec Flies (2 sets+1set/week of alternating 14 reps and :30 rest, reaching failure at 1:15-1:30)
Kneeling Straight Arm Press Downs w/open fist (same regimen as pec flies only 2 sets is max)
Lunge Walk with Dumbbell curls (2 sets of 2:00)

Single Arm alternating dumbbell Hang Clean Press (1 rep = 1 right + 1 left)
06.03.09
90lb*6, ?
90lb*5, 173bpm (too slow)
90lb*6, 183bpm (too deep, lower back getting tight)

06.06.09
90lb*4.5, 172bpm (heels coming up on squat)
90lb*6.5, 177bpm
90lb*6.5, 187bpm

06.09.09
90lb*7, 176bpm (wrist getting hit by weight on switch)
90lb*7R+7L, 180bpm (not alternating since wrist hurts)
90lb*7R+7L, 189bpm (Good!)

06.12.09
95lb*7R+7L, 180bpm (went 5sec over)
95lb*6R+6L, 185bpm
95lb*6R+6L, 188bpm (went 5sec over)

06.19.09
90lb*7L+8R, 178bpm
100lb*6L+5R, 184bpm (hard to press)
100lb*6L+5R, 186bpm (failure on press)

06.23.09
90lb*7R+7L, 177bpm
90lb*6R, 158bpm (asthma bad, stopped)

06.27.09
100lb*6R+5L, 178bpm (too heavy to press effectively)
90lb*7R+7L, 184bpm (not flowing between reps)
90lb*8R+7L, 188bpm (form not so good)

06.31.09
90lb*8R+7L, 183bpm (good form)
90lb*6L+6R, 183bpm (shoulders tightening up)
90lb*7R+6L, 188bpm (deltoids burning)

07.05.09
90lb*8L+8R, 181bpm (good form)
90lb*8L+8R, 187bpm (deltoids tightening up)
90lb*8L+1R+7R, 188bpm (lost balance)

07.08.09
100lb*8R+7L, 173bpm (heels came up a bit on squat)
100lb*7R+6L, 186bpm
100lb*5L+6R, 183bpm

07.14.09
90lb*8L+8R, 188bpm (very tired!)
90lb*8L+3R+3R, 187bpm (bad flowing)
90lb*7L+7R, 192bpm (body aching)

07.29.09
90lb*8L+9R, 184bpm (good ROM)
90lb*8L+8R, 187bpm
90lb*8L+6R, 180bpm (tired feeling)

08.03.09
100lb*8L+7R, 178bpm
100lb*7L+7R, 184bpm (poor form)
100lb*7L+7R, 191bpm

08.07.09
100lb*8L+8R, 182bpm (good form!)
100lb*8L+8R, 189bpm (weak leg drive into press)
100lb*7L+2R+3R, 181bpm (very painful, stopped too much)

08.13.09
100lb*8L+8R, 187bpm (stomach discomfort today...)
100lb*8L+8R, 190bpm (Squat form not too good)
100lb*8L+8R, 193bpm (stomach distracting)

08.18.09 (hr monitor broken)
100lb*8L+9R, 190-200bpm
100lb*8L+8R, 190bpm+ (last reps bad)
100lb*6L+8R, 190bpm+ (last L reps bad)

08.21.09
100lb*8L+8R, 172bpm
100lb*8L+9R, 192bpm (not explosive into press)
100lb*7L+7R, 186bpm (feeling extra tired today from swim workout)

08.27.09 (max dumbbell size is 95lb @ rolla)
95lb*9L+8R, 180bpm (very hot in gym and I feel tired)
95lb*7L+9R, 180bpm (very tired feeling)
95lb*3L+5L+7R,... (very achy all over, too heavy for today maybe)

09.06.09
90lb*8L+8R, 178bpm
90lb*8L+8R, 181bpm
90lb*8L+7R, 181bpm (very tired/weak feeling)

09.11.09
90lb*9L+8R, 172bpm (great control)
95lb*8L+5R, 176bpm (weak pull)
90lb*8L+7R, 180bpm (sloppy form)

09.16.09
95lb*8L+9R, 177bpm
95lb*8L+8R, 177bpm
95lb*8L+3R+2R, 178bpm

09.26.09
100lb*8L+8R, 181bpm (good)
100lb*8L+3+2R, 181bpm (leaning on right press, bad)
90lb*4L+5R, 168bpm (grip is weak)

10.01.09
95lb*8L+8R, 177bpm (not droppin hips)
95lb*8L+7R, 182bpm
95lb*8L+5R, 182bpm (shoulders/grip tightening up)


Laying Leg Curl
06.03.09
55lb*30, 150bpm (burning!)
50lb*30, 161bpm
50lb*18+40lb*12, 148bpm (failing)
45lb*22+35lb*8, 152bpm
40lb*18+30lb*12, 154bpm (bad rep speed on last 2 sets)

06.09.09
45lb*30, 148bpm
40lb*24+30lb*6, 135bpm
30lb*16+14, 130bpm (super tight)
30lb*30, 140bpm (explosive and not controlled speed)
30lb*23+7, 134bpm

06.23.09
30lb*30, 116bpm
30lb*30, 116bpm
30lb*30, 126bpm
30lb*30, 125bpm
30lb*30, 126bpm (very tight by end of set)

07.08.09
35lb*25+5, 134bpm
30lb*30, 144bpm
30lb*30, 144bpm (hamstrings burning/tight)
30lb*30, 146bpm
30lb*30, 147bpm

08.03.09 (on seated machine instead of laying at different gym)
40lb*30, 119bpm
70lb*30, 112
70lb*30, 119
70lb*30, 117
70lb*30, 129 (burning!!)

08.13.09
35lb*30, 151bpm (burn @ end)
35lb*30, 149bpm (bad ROM)
35lb*30, 154bpm (good)
35lb*30, 157bpm (good)
35lb*29.5, 159bpm (failed @ end)

08.21.09 (ymca seated machine again)
70lb*30, 129bpm
75lb*30, 137bpm
75lb*30, 138bpm (last 6 intense burning!)
75lb*30, 141bpm (same as above)
75lb*30, 147bpm (same as above, great finish though)

09.11.09 (lying leg curl ROLLA)
40lb*30, 144bpm
40lb*30, 148bpm (last 5 reps tightening up)
40lb*26+4, 142bpm
30lb*30, 133bpm (easy)
35lb*27+3, 139bpm (very tight @ end)

09.26.09 (seated @ ymca)
75lb*30, 130bpm
80lb*30, 128bpm
85lb*30, 128bpm
85lb*30, 131bpm (burning!)
90lb*30, 132bpm (painful!!)


Pulsing Stiff Leg Deadlift
06.06.09 (used straps)
95lb*30, 149bpm
145lb*30, 160bpm
195lb*22+8, 165bpm (lower back getting tight)
195lb*26, 158bpm
195lb*30, 163bpm

06.12.09 (no straps)
175lb*30, 173bpm
175lb*30, 173bpm
175lb*25+5, 170bpm (grip failing)
175lb*15+9, 170bpm (grip failed, lower back felt fine though)

06.19.09 (w/straps)
185lb*30, 170bpm
205lb*30, 178bpm (leaning back past vertical with shoulders)
215lb*30, 183bpm (good form)
215lb*30, 184bpm (shakey at end)
225lb*21+8, 179bpm (very shakey, couldn't press hips forward on last rep)

06.27.09 (w/straps)
225lb*30, 177bpm
225lb*30, 173bpm
225lb*30, 178bpm
225lb*17+7, 174bpm (poor form, failing)
205lb*30, 174bpm (good ROM in hamstrings)

07.05.09 (w/straps)
235lb*30, 179bpm (good ROM)
255lb*30, 182bpm
255lb*30, 182bpm
255lb*30, 177bpm (hard to maintain ROM and form)
255lb*27+3, 182bpm (grip failed)

07.14.09 (w/straps except last set my wrists were getting torn up from straps so I took em off)
245lb*30rep, 171bpm (form ok)
245lb*30rep, 177bpm (good ROM)
245lb*28rep, 174bpm (grip failed)
245lb*30rep, 172bpm (tightened my straps)
245lb*10+3, 156bpm (no straps)

07.29.09 (w/straps)
245lb*30, 163bpm
245lb*30, 171bpm
245lb*30, 169bpm
245lb*30, 172bpm
250lb*13+2, 156bpm (grip failed)

08.07.09 Friday (w/straps)
265lb*30, 178bpm (good form)
265lb*30, 177bpm (too slow, lower back starting to burn)
245lb*7, (lower back too tight to go on)

08.18.09 w/straps
255lb*30, 160bpm (poor form)
255lb*30, 169bpm (lower back tightness)
255lb*8+23, 170bpm
235lb*30, 180bpm (lower back tight)
235lb*30, (not sure if I am doing them right?)

08.27.09 w/straps & deadlift bar @ rolla
355lb*10, 178 (put on extra by accident, bad speed and form wasn't perfect)
245lb*30, 173bpm (ok ROM)
265lb*15+15, 180bpm (good form)
245lb*15, 176bpm (feeling very fatigued)
225lb*15+6, 172bpm (cannot hold speed or form)

09.06.09
235lb*30, 173bpm (good ROM)
265lb*30, 174bpm (just above knees ROM)
275lb*30, 176bpm
295lb*21+9, 170bpm (grip failing)

09.16.09 (w/straps)
275lb*30, 177bpm
275lb*30, 185bpm
295lb*16+2, 177bpm (posture failing/hams failing)
275lb*16, 165bpm (horrible form)
225lb*20+6, 164bpm (grip slipping)
405lb*1 (couldn't keep posture during initial part of the lift, but finished the rep!)

10.01.09
225lb*30, 176bpm (great ROM below knee now!)
245lb*25+5, 173bpm (tight)
265lb*30, 167bpm (good, just below knee ROM)
285lb*20+3, 167bpm (hams/glutes failing)
245lb*22+8, 169bpm (below knee still, but slow)


Squat Jumps (:90)
06.03.09
53reps, 171bpm
53reps, 178bpm

06.06.09
64reps, 168bpm
58reps, 174bpm

06.10.09
70reps, 181bpm
64reps, 179bpm (stopped too much at end when quads burning)

06.19.09
57reps, 176bpm (burning all over legs, too many stops)
65reps, 184bpm (4 stops, bad jump height)
55reps, 177bpm (too many stops, legs are very tight and heavy, failing on last couple squats)

06.23.09
70reps, 170bpm
63reps, 160bpm (5 stops)
43reps, 154bpm (shakey by end of last set)

06.27.09
60reps, 174bpm (2 stops)
68reps, 180bpm (2 stops)
45reps, 172bpm (4 stops)

06.31.09
64reps, 146bpm (quads burning and failing)
stopped since hamstring was feeling sore

07.05.09
63reps, 173bpm (4 stops, kept reaching failure at end)
54reps, 168bpm (4 stops, hard to stand up by end of set)
46reps, 174bpm (5 stops)

07.08.09
74reps (1 stop) (didn't get HR reading....)
56reps (3 stops)
54reps (4 stops)

07.29.09
73reps, 173bpm (3 stops)
67reps, 176bpm (2 stops) (jump height low @ end)

08.07.09 Friday
44rep+12rep+18rep, ??hr
50rep+13rep+10rep, ??hr

08.13.09
55rep+9rep+8rep, 177bpm (gave up too soon on 1st attempt)
40rep+14rep+9rep, 170bpm (tight)
38rep+20rep+7rep, 176bpm (bad explosiveness)

08.18.09
28rep+8rep+13rep+10rep, (hams/quads still have DOMS from last leg workout)
stopped...

08.27.09
52rep+9rep+6rep, 169bpm (very hot and sweat dripping)
39rep+11rep+9rep, 168bpm (even more dripping sweat)

09.06.09
34rep+4+6, 166bpm (very slow)
too fatigued/tight...

09.11.09
54rep+17, 160bpm (great depth jump wasn't very high)
35rep+8+9, 159bpm (super slow last 2 portions)

09.16.09
51rep+12+3, 167bpm (quads burning)
45rep+13+7, 169bpm (slow, but good ROM)

09.26.09
56rep+13, 157bpm (super tight)
43rep+9+11, 154bpm (bad speed)

10.01.09
54rep+12, 170bpm (incredibly tight/painful!)
50rep+14+4, 168bpm (quads super painful)


Lunge Walk with alternating dumbbell bicep curl
06.04.09
20's*36, 192bpm

06.09.09
20's*37, 183bpm

06.10.09
20's*36, 183bpm

Lunge Walk with alternating dumbbell arm clean and press (2:00)
06.13.09
30's*19, 166bpm
30's*16, 168bpm (quads burning, feet * hands weak feeling)

06.20.09
30's*18, 175bpm (too slow between lunges)
30's*16, 179bpm (shakey and tight)

06.25.09
30's*18rep, 160bpm (very tight)
30lb*14rep, 161bpm (shakey)

06.29.09
30lb*17, 164bpm
30lb*16, 173bpm

07.03.09
25's*21, 175bpm (shakey, legs burning, left shoulder felt odd)
25's*10+6, 173bpm, failed on press before time was up (about at 1:50)

07.07.09
25's*16, 166bpm (deltoids and biceps are fatigued)
25's*14+4, 165bpm (failure with left deltoid and upper bicep

07.16.09
25's*21, 171bpm
25's*18, 168bpm (good form)

07.31.09
25's*19, 174bpm
25's*20, 178bpm (improved flow on 2nd set)

08.05.09
25's*20, 175bpm (left arm press was hard, right was easy)
30's*8+3+4, 174bpm (too heavy)

08.09.09
30's*20, 174bpm
30's*20, 191bpm (Good form)

08.13.09
Skipped, since legs were too stiff from DOMS from previous workout

08.19.09
30's*21, 167bpm (good jerk power!)
35's*16, 181bpm (wobbly on lunge)

08.25.09
35's*14, 180bpm (took way too much time between reps)
30's*12+6, 184bpm (very painful/tired all over)

08.28.09
30's*18, 173bpm (right quad burning when in front)
30's*19, 176bpm (both quads burning in lunge and forearms burn)

09.03.09
35's*18, 168bpm, (left press weak)
35's*17, 182bpm (hard to stay stable/balanced)

09.09.09
30's*21, 179bpm (good control)
30's*21, 183bpm (shakey)

09.14.09
35's*18, 177bpm (wobbly)
35's*16, 184bpm (tight)

10.02.09
30's*17, 168bpm (hands/forearm burning)
30's*16, 171bpm (left grip super tight)


Incline Pec Flies (1/0/1/0 tempo)
06.04.09
25's*2sets+30's*1set, 2:25 to complete
35's*1set+5rep, 1:15, 152bpm
35's*1set+6rep, 1:28, 156bpm

06.10.09
40's*1set+13, 1:44
40's*1set+8, 1:35, 152bpm

06.13.09
40's*1set+13.5rep, 1:40, 130bpm (worked on keeping shoulder blades together)
45's*1set+6rep, 1:25, 145bpm

06.18.09
45's*1set+9rep, 1:23, 130bpm
45's*1set+5rep, 1:21, 136bpm
45's*1set+4rep, 1:17, 1:39bpm

06.20.09
50's*1set+5rep, 1:21, 161bpm (bad rep speeds)
50's*13rep+5.5rep, 1:20, 163bpm (failing and rep speed bad)
45's*10rep+5, 1:28, 160bpm (very tight)

06.25.09
50lb*1set+7rep, 1:28, 127bpm
45lb*1set+1rep, 1:04, 115bpm
55lb*1set+3rep, 1:23, 120bpm

06.29.09 (started keeping elbow angle > 120deg)***
45lb*1set+12rep, 1:23, 120bpm
45lb*1set+7rep, 1:16, 125bpm
40lb*1set+7rep, 1:18, 128bpm
40lb*1set+8rep, 1:22, 131bpm

07.03.09 (elbow angle =>120deg)
45lb*1set+12rep, 1:24, 137bpm
45lb*1set+9rep, 1:23, 141bpm
45lb*1set+8rep, 1:24, 148bpm (right shoulder front & back were tight)
45lb*1set+5rep, 1:16, 146bpm (front of shoulder the tightest)

07.07.09
40's*1set+12rep, 1:26, 139bpm (increased elbow angle to about 140deg, was doing about 100deg)
40's*1set+5.5rep, 1:21, 147bpm
40's*1set+6rep, 1:18, 144bpm
40's*1set+8rep, 1:28, 163bpm (last couple reps very slow)

07.16.09 Thursday
45's*1set+6rep, 1:24, 141bpm
45's*8rep, failed...
40's*1set+5rep, 1:15, 130bpm
40's*1set+8rep, 1:20, 137bpm
40's*1set+5rep, 1:25, 144bpm

07.31.09
40's*1set+10rep, 1:27, 138bpm (elbows going below chest level causing pain on press)
40's*1set+8rep, 1:25, 142bpm (better ROM)
40's*1set+8rep, 1:26, 144bpm
40's*1set+7rep, 1:25, 148bpm
40's*1set+6rep, 1:22, 153bpm

08.05.09
45's*9rep+10rep, 129bpm (horrible form and control)
40's*1set+9rep, 1:23, 149bpm (great form)
40's*1set+7rep, 1:21, 151bpm
40's*1set+5rep, 1:19, 150bpm
40's*1set+7rep, 1:25, 151bpm (slower speed @ end of last set)

08.09.09
40's*1set+14rep, 138bpm (too slow @ end)
40's*1set+8rep, 1:20, 144bpm
40's*1set+8rep, 1:21, 147bpm
40's*1set+7rep, 1:21, 146bpm (last few had bad form)
40's*1set+8rep, 1:22, 155bpm (good finish)

08.15.09 (HR monitor broken)
40's*1set+1set+8rep, 1:23 to finish 2 sets
40's*1set+1set, 1:25
40's*1set+1set, 1:27
40's*1set+13rep, 1:30
40's*1set+10rep, 1:26

08.19.09
45's*1set+5rep, 1:25, 152bpm (poor rep speed)
45's*1set+6rep, 1:23, 153bpm (too slow & bad ROM)
40's*1set+10rep, 1:25, 165bpm (great form & speed)
40's*1set+9rep, 1:26, 166bpm (good)

08.25.09
40's*1set+1set, 1:24, 156bpm
40's*1set+1set, 1:21, 157bpm (a bit too quick)
50's*1set+9rep, 1:23, 166bpm (rep speed too slow @ end)
50's*1set+6rep, 1:23, 164bpm (same as last)
45's*1set+6rep, 1:28, 164bpm (all good except last rep)

08.28.09
45's*1set+1set, 1:26, 156bpm (good ROM throughout)
50's*12rep+4rep, 1:15, 146bpm (too heavy)
45's*1set+9rep, 1:24, 151bpm
45's*1set+12rep, 1:28, 152bpm (failing speed @ end)
45's*12rep+6rep, 1:22, 150bpm (too heavy for last set)

09.03.09
45's*1set+1set, 1:28, 158bpm
45's*1set+1set, 1:28, 159bpm
55's*10rep+5rep, 1:13, 152bpm (good ROM)
45's*1set+1set, 1:27, 156bpm (Very BIG ROM, great!)
45's*1set+10rep, 1:27, 149bpm (good ROM again)

09.09.09
55's*1set+6rep, 1:24, 139bpm (good ROM)
55's*1set+7rep, 1:26, 153bpm (ROM getting too tight)
50's*1set+7rep, 1:33, 162bpm
50's*1set+4rep, 1:15, 153bpm
40's*1set+12rep, 1:26, 162bpm

09.14.09
50's*1set+9, 1:28, 160ish (ROM tight)
50's*13rep+3, 1:15 (too heavy)
45's*1set+13, 1:29, 150ish (improved ROM)
45's*1set+10rep, 1:26, 150ish (tight)
45's*1set+9rep, 1:28, 140ish (right ROM super tight, failing)

09.17.09
50's*1set+6, 1:22, 138bpm
50's*13rep, 134bpm (too heavy)
45's*1set+10rep, 1:24 (hr monitor fell off)
45's*1set+6rep, 1:15
45's*13rep+4rep, 1:20 (too heavy, right shoulder failing/tight again)

10.02.09
45's*1set+8rep, 1:25, 150bpm (great wide ROM)
40's*1set+10, 1:24, 154bpm
40's*13rep+6rep, 1:15, 142bpm
35's*1set+10rep, 1:25, 145bpm
35's*1set+12rep, 1:32, 157bpm (great effort & rom @ end)


Straight Arm Press Downs (1/0/1/0 tempo w/elbows level with or over hand EVF)
06.04.09 (elbows slightly under hands, pulling)
130lb*1set+10rep, 1:32, 173bpm
>140lb*1set+8rep, 1:28, 175bpm

06.10.09 (elbows slightly under hands, pulling)
140lb*1set+10rep, 1:23, 173bpm
140lb*1set+6rep, 1:18, 166bpm

06.13.09 (did them correctly almost all the time...)
110lb*1set+5rep, 1:14, 125bpm (wrists super tight)
110lb*1set+10rep, 1:22, 132bpm (elbows dropping below when fatigued)

06.18.09
100lb*1set+12rep, 1:13, 125bpm (GREAT form)
100lb*1set+6rep, 1:15, 127bpm (back of shoulder burning)
100lb*1set+7rep, 1:12, 129bpm (same)

06.20.09
110lb*1set+12rep, 1:12, 144bpm (too heavy to have high elbows)
90lb*1set+11rep, 1:24, 147bpm (better form)
90lb*1set+8.5rep, 1:21, 145bpm

06.25.09
100lb*1set+11rep, 1:21, 119bpm
100lb*1set+13rep, 1:27, 118bpm

06.29.09
100lb*1set+7rep, 1:00, ?bpm (dropped elbows on this set)
100lb*1set+6rep, 1:15, 110bpm

07.03.09
110lb*1set+12rep, 1:23, 144bpm (good form)
120lb*1set+5.5rep, 1:16, 147bpm (couldn't finish last rep with high elbow

Wide grip pulldowns to chin level
07.03.09
180lb*14, 168bpm

07.31.09
115lb*20, 160bpm (butt coming up off seat at ymca)
115lb*15+4, 153bpm
105lb*15+5, 143bpm (used straps to help grip, burning @ bicep head and teres major/minor)

08.09.09
85lb*20, 147bpm (great ROM, burning last 4 reps in teres major/minor only)
85lb*20, 148bpm (same as above)
85lb*20, 153bpm (same as above)

08.19.09
95lb*20, 155bpm (great ROM)
95lb*20, 162bpm (burning, good ROM)
95lb*20, 163bpm (last 2 reps not so good)

08.28.09
100lb*20, 125bpm (great ROM and speed
110lb*20, 145bpm (tightening up @ end)
120lb*16+4, 146bpm (too heavy to maintain ROM)

09.09.09
110lb*20, 163bpm (good control & ROM)
120lb*21, 165bpm (tight last few reps)
110lb*20, 165bpm (tight @ end still)

09.17.09
115lb*20, 150ish (good)
115lb*20, 160ish (bad control/flow)
110lb*15+5, 150ish (very tight @ end)

Rev grip pulldowns below chin level
07.07.09
105lb*20, 155bpm (great form)
120lb*20, 161bpm (biceps burning)
125lb*20, 166bpm (poor form)

07.16.09
120lb*20, 148bpm
120lb*20, 156bpm
125lb*20, 160bpm

08.05.09 w/straps
105lb*10+15, 151bpm (burning in teres major/minor)
90lb*20, 155bpm
90lb*20, 155bpm (Good form throughout)

08.15.09 (hr monitor broken)
95lb*20, 130bpm+, (burning teres/bicep)
95lb*21, 160bpm+, (burn)
95lb*20, 160bpm+, (forearm/bicep/teres burn)

08.25.09 (rolla weight room)
100lb*20, 167bpm
105lb*20, 174bpm (great ROM!)
105lb*20, 173bpm (losing speed control @ end)

09.03.09
110lb*20, 128bpm (easy)
110lb*20, 147bpm (good ROM)
120lb*20, 158bpm (tight on last couple reps)

09.14.09 (no hr monitor)
120lb*20, 140ish, (no leg holder to keep me down)
125lb*20, 160ish, (good speed control w/o holder)
120lb*20, 170ish, (good flow)

10.02.09
125lb*20, 162bpm (good flow speed)
120lb*8+3, 142bpm (hands burning)
100lb*12+4+2, 149bpm (hands slipping, left failing first)