Week 1 Monday September 23 2002
Focus on the deadlift for overall core strengthening

1. 12 pushups
2. Take a 60 lb barbell for a walk. Hold it vertically at the top, with the other end dangling between your legs. This makes you walk like a penguin. Keep your back straight, core tight.
3. Stretch calves by standing on a stair with just your toes. Lower your heels and feel the stretch.
4. Do swiss ball squats or towell squats for 12 reps
5. Straight leg deadlift with a puny 30lb barbell, 8 reps only. This is easy, just to get you limbered up.
6. Hold a 5lb dumbell in each hand together in front of you with your arm straight and parallel to the ground. Hold to failure.
7. Immediately do 10 front raises, with straight arms front. Move both arms together.
8. Now, take a 90 lb barbell for a walk. Back straight, core tight.
9. Lie down on a flat bench. Use two 30lb dumbells and do overhead press for 12 to 15 reps.
10. 15 pushups
11. Deadlift 135lbs 2 reps
12. Rest by doing stretching and core work
13. Deadlift 225lbs 1 rep
14. Rest by doing hip flexor work: Hands on handles, knees to chest and hold for 10 seconds. Do two reps.
15. Deadlift 225lb 1 rep
16. Towel squat while standing on a half-moon bal or on a wobble board. If your balance is good, get rid of the towel.
17. Deadlift 245lb 1 rep
18. T-bar row 45lb x 8 reps
19. Left side and right side prone bridge, 1 minute each
20. T-bar row 90lb x 6reps
21. Left side and right side prone bridge, 1 minute each
22. T-bar row 135lb x 4 reps
23. Exercise bike interval training
    1 minute warmup at 20% resistance
    30 seconds 50% resistance
    1 minute at 20% resistance
    30 seconds 75% resistance
    1 minute at 20% resistance
    30 seconds 100% resistance
    1 minute at 20% cooldown
    

Wednesday September 25 2002
Focus on bench press. Hit those pecs.

1. 10 pushups
2. Flat bench press. Warmup with a light bar, 4 reps.
3. Flat bench press. Load the bar to close to your maximum. Do 4 sets of ONE rep each. Rest for 30 seconds between each lift.
4. Decline bench press. Warmup with a light bar, 4 reps.
5. Decline bench press. Load the bar to close to your maximum. Do 4 sets of ONE rep each, with 30 second rests between lifts. Before each lift, do 10 pushups with your palms on a swiss ball or a wobble board. This helps to get the muscles firing.
6. Flat bench press. Warmup with a light bar, 4 reps.
7. Flat bench press. Load the bar to close to your maximum. Do 4 sets of ONE rep each, with 30 second rests between lifts.
8. Hammer(TM) pulldown machine:
   10 reps with 45lb on each arm
   8 reps with 90lb on each arm
   6 reps with 135lb on each arm. Break into two sets if can't complete the reps.
9. Hammer(TM) seated row machine: 2 sets with 90lbs on each arm. 4 reps with left arm, 4 reps with right arm.
10. Incline bench press. Warmup with a light bar, 4 reps.
11. Incline bench press. Load the bar to close to your maximum. Do 4 sets of ONE rep each, with 30 second rests between lifts.
12. Sit on a chair, do 2 sets of overhead tricep extenstion 12 reps each. I used a 55lb dumbell.
13. T-bar row 45lb x 8 reps
14. T-bar row 90lb x 6reps
15. T-bar row 135lb x 4 reps
16. Dumbell bicep curls, hammer curl movement. 2 sets. 4 reps with the left arm, then 4 reps with the right arm
17. Dumbell flys: 25lb each hand. 2 sets of 8 reps.
    

Friday September 27 2002
Focus on the squat, with some deadlift for core strengthening

1. 2 sets of 10 practice squats without a bar. Grip the edge of a cage for balance.
2. Stretch any tight areas, usually the lower back and the hamstrings, also calves and quads.
3. Squat 1 set of 10 reps with the bar
4. Adjust the crash bars to the 5th hole, about 4 feet off the ground.
5. Squat 3 sets of 10 reps, 135lbs. On the last rep hold for 10 seconds.
6. Stretch any tight areas, usually the lower back and the hamstrings, also calves and quads.
7. Adjust crash bars down to position 3, about 2.5 feet off the ground.
8. With bar on the crash bars, do a short range of motion deadlift, resting for 30 seconds between each:
   4 reps 135lbs
   4 reps 225lbs
   4 reps 315lbs
   1 rep 405lbs
9. Finish off this workout with 10 straight leg raises, while hanging from a bar.

Week 2 Monday September 30 2002
Shoulders

Note: Today's workout is slightly lower intensity owing to more frequent rests. I had just donated blood on the Saturday, and felt faint about 10 minutes into the workout.

1. Clean and press a standard 45lb bar only, 2 sets of 10 reps
2. 10 hanging straight leg raises
3. Clean and press 65lb, 10 reps
4. 10 hanging straight leg raises
5. Clean and press 85lb, 8 reps. If form degenerates, stop and rest for 30 seconds before continuing.
6. 10 hanging stright leg raises
7. Clean and press 85lb, 8 reps. If form degenerates, stop and rest for 30 seconds before continuing.
8. Stretch middle and lower back:
   Lie prone with arms straight in front, legs straight, toes pointed, toes touching ground, and raise the arms and chest up for 8 to 10 reps. Immediately after stand up and try to touch your toes with your legs straight. Repeat. Notice improved flexibility.
9. Hammer(TM) shoulder press machine 10 reps with 45lb on each arm
10. Back extension on Roman chair. 10 reps. Allow full stretch/expansion of lower back in the resting position.
11. Hammer(TM) shoulder press machine 8 reps with 45lb on each arm
12. Back extension on Roman chair. 10 reps. Allow full stretch/expansion of lower back in the resting position.
13. Hammer(TM) shoulder press machine 6 reps with 45lb on each arm
14. Straight-arm front raises, 4 left side, 4 right side with 25lb dumbell
15. 4 left-arm then 4 right-arm bent-elbow side raises (like Nautilus lateral raise machine) with 25lb dumbell
16. 1 minute hang from a bar with knees raised high
17. Straight-arm front raises, 4 left side, 4 right side with 25lb dumbell
18. 4 left-arm then 4 right-arm bent-elbow side raises (like Nautilus lateral raise machine) with 25lb dumbell
19. 5 minutes on eliptical or rowing machine. Get your heart rate up to a high level, using two or three high-intensity intervals, and then bring it back down.

Wednesday October 02 2002
Squats - reinforcing correct form

1. Warmup with squats on Smith machine 10 reps without weight, followed by 10reps with 20 lbs. Exaggerate the action of keeping knees back over the ankles by placing feet far forward.
2. Stretch hamstrings & lower back
3. Perform squat motion without any equipment to determine tight areas. Stretch those tight areas. Repeat exercise.
4. Squat ( in cage), with the bar only, for 10 reps.
5. Balance on upside down half moon or on a wobble board
6. Squat, 95 lbs for 8 reps
7. Static knee raise for 1 minute
8. Squat 95 lbs for 8 reps, explode up
9. Stretch Calfs
10. Squat 95 lbs for 8 reps, explode up
11. Balance on upside down half moon or on a wobble board
12. Squat 145 lbs for 1 rep, explode up
13. Leg press 90 lbs for 10 reps
14. Rest 30 seconds
15. Leg press 90 lbs for 10 reps (quads should be tired and we don't want to over train)
16. Bent-over row, bar only, for 10 reps
17. Stretch the lats - overhand and underhand grip
18. Bent-over row 95 lbs for 8 reps - overhand grip
19. Stretch the lats - overhand and underhand grip
20. Bent-over row 95 lbs for 8 reps - underhand grip (the underhand gives greater range of motion, more power, but you need a strong rotator cuff)
21. Stretch the lats - overhand and underhand grip
22. Bent-over row 145 lbs for 4 reps- underhand grip
    

Friday October 04 2002
Deadlift and bench press day

1. Eliptical machine 3 minute warmup
2. Deadlift - bar only - for 10 as a warmup
3. Bench press warmup 115lbs
4. Intersperse the deadlift and bench press
5. Deadlift 135lbs 6 reps
6. Bench press 90lbs 3reps (still warming up)
7. Deadlift 155lbs 4 reps
8. 135 lbs 3 reps
9. Deadlift 185lbs 4 reps
10. Bench press short range of motion (use spotter!) 155 lbs 4 reps
11. Deadlift 205lbs 3 reps
12. Stretch lower back on swiss ball, stretch hamstrings
13. Bench press short range of motion (use spotter!) 155 lbs 4 reps
14. Bench press short range of motion (use spotter!) 165 lbs 4 reps
15. Deadlift 205lbs 3 reps
16. Bench press short range of motion (use spotter!)165 lbs 3 rep
17. Deadlift 235lbs 1 rep
18. Bench press full range 115lbs 8 reps (easy!)
19. Bench press full range 115lbs 8 reps
20. 3 pullups, narrow grip (warmup)
21. 3 chinups, wider grip
22. 4 chinups, wider grip
23. Hip extension hold for 60 seconds
24. 6 chinups, shake out arms after 3rd rep and continue
25. Hip extension hold for 60 seconds
26. 6 chinups, shake out arms after 3rd and 5th rep and continue
27. Bicep hammer curls, both arms at the same time, 25 lbs for 8 reps