Days ranked by evil.

level of evil	date	total pushups
1	12/18/2009	808.5
2	12/19/2009	588.0
3	12/14/2009	441.0
4	12/12/2009	392.0
5	12/20/2009	318.5
6	12/11/2009	245.0
7	12/17/2009	228.7
8	12/21/2009	228.7
9	12/22/2009	220.5
10	12/15/2009	196.0
11	12/10/2009	147.0
12	12/13/2009	122.5
13	12/16/2009	65.3
14	12/23/2009	61.3

From Pavel Tsatsoline's "Hit the deck" program.

		max		nbr of pushups per set	interval in min	minutes total	number of workout	total pushups
						600
Thursday	12/10/2009	49	30%	14.7	60	600	10.0	147.0
Friday	12/11/2009	49	50%	24.5	60	600	10.0	245.0
Saturday	12/12/2009	49	60%	29.4	45	600	13.3	392.0
Sunday	12/13/2009	49	25%	12.25	60	600	10.0	122.5
Monday	12/14/2009	49	45%	22.05	30	600	20.0	441.0
Tuesday	12/15/2009	49	40%	19.6	60	600	10.0	196.0
Wednesday	12/16/2009	49	20%	9.8	90	600	6.7	65.3
		49						0.0
Thursday	12/17/2009	49	35%	17.15	45	600	13.3	228.7
Friday	12/18/2009	49	55%	26.95	20	600	30.0	808.5
Saturday	12/19/2009	49	30%	14.7	15	600	40.0	588.0
Sunday	12/20/2009	49	65%	31.85	60	600	10.0	318.5
Monday	12/21/2009	49	35%	17.15	45	600	13.3	228.7
Tuesday	12/22/2009	49	45%	22.05	60	600	10.0	220.5
Wednesday	12/23/2009	49	25%	12.25	120	600	5.0	61.3

pushups / pull

10 mins cardio

49 pushups. On my way to 100!!!!

rack pulls from above knee
135 x 10
225 x 10
315 x 5
405 x 5
455 x 5
485 x 3
515 x 3
535 x 3
565 x 2
585 x 2
495 x 5

shrugs
315 x 5
225 x 5,5

lat pulldowns
low rows

bench

bench
135 x 5,5
185 x 5
225 x 3
245 x 2
275 x 8,2
225 x 6
205 x 7
185 x 8
135 x 12

rope tris
cable curls
ez curls
oh db tris
chest press
db curls

bench assist

bench lockouts
135 x 5
3 board
225 x 5
275 x 5
315 x 3
4 board
335 x 2
355 x 2
375 x 1
395 x 1
405 x 0
3 board
335 x 3,3,3

incline presses
135 x 5
155 x 5
185 x 5
195 x 5
200 x 3

cable curls
rope triceps
OH seated press machine
machine curls
db curls
lat raises

legs

20 mins eliptical
leg sled
200 x 12,12
300 x 10,10
400 x 12,10,10,10

leg extensions
hamtracker
crotch machine

treadmill ~ 10-15 minutes up to 15% incline & back down.