Key:
4/8/3: 4 pull-ups, 8 push ups, 3 ab rollers each minute for 30 minutes, generally done with 5lb ankle weights
DA: Damnation Alley - Phil's climbing wall
GVAC: Goleta Valley Athletic Club, first 5 sets of pull ups generally done with a 45lb plate, 6th set is body weight
Cebrian Circuit: 10 cycle, 5 exercise circuit - reps vary, divide each exercise by 10 to find out (in Joe Cooper's warehouse)
Timeclock Circuit: concocted by Joe Cooper, 1 set of each exercise, on the hour every hour until the work day is over
Beginning of Race to 10k -------   body weight: 161			Pull ups	Push ups	Ab Rollers	Lunges	Hanging LR	Daily Reps
2/6/04	Midnight - 20 pull ups, push ups, lunges		20	20		20		60
	Cebrian Circuit	testing it out, ok, a little too easy	50	100	50	100	100	400
	Miscellaneous filler		30	20		20		70
2/7/04	Echo	10b						0
		11a						0
		12c - TR clean						0
		12d Buried Treasure lead - shitty						0
		12c - lead - shitty						0
2/8/04	Bouldering Brickyard, Lizard's Mouth	good day						0
2/9/04	GVAC pull ups - 45#	1-16						0
	3 sets 20 dips/leg raises	2-11					60	60
		3-8						0
		4-8						0
		5-7						0
		6-27 body weight	77					77
	Miscellaneous filler		41	30	10		20	101
	Cebrian Circuit		70	100	70	200	100	540
2/10/04	2 hours DA	excellent						0
	power forearms							0
	4/8/3 with weight	good	120	240	90			450
	Miscellaneous filler		10		10	30		50
2/11/04	Trail run: Rattlesnake	40.30						0
2/12/04	GVAC pull ups - 45#	1-16						0
	3 sets 20 dips/leg raises	2-11					60	60
		3-10						0
		4-8						0
		5-8						0
		6-29 body weight	82					82
	Miscellaneous filler		20	20	20	40	20	120
	Cebrian Circuit		100	100	85	200	100	585
2/13/04	Cebrian Circuit		50	100	50	250	100	550
2/14/04	rest							0
2/15/04	rest							0
2/16/04	GVAC pull ups - 45#	1-17						0
	3 sets 25 dips/leg raises	2-12					75	75
		3-10						0
		4-9						0
		5-9						0
		6-32 body weight	89					89
	Miscellaneous filler		22					22
	Cebrian Circuit		100	100	100	300	100	700
2/17/04	2 1/2 hrs DA	awesome						0
	power forearms							0
	Miscellaneous filler		5					5
2/18/04	Miscellaneous filler		15	20	15	20	10	80
	Cebrian Circuit		100	150	100	300	150	800
2/19/04	Miscellaneous filler		30	35	40	80	35	220
	Body weight (after 2 weeks): 155 lbs							0
2/20/04	Miscellaneous filler		10	10	15	40	15	90
	Cebrian Circuit		100	150	100	300	150	800
2/21/04	2 hrs DA	excellent						0
	Miscellaneous filler		10					10
2/22/04	4/8/3	stopped at 11, splitting headache	44	88	33			165
2/23/04	GVAC pull ups - 45#	1-17						0
	3 sets 25 dips/leg raises	2-12						0
		3-11						0
		4-9						0
		5-9						0
		6-34 body weight	92				75	167
	Miscellaneous filler		30	50	80	80	50	290
	Cebrian Circuit		100	150	100	300	150	800
2/24/04	Miscellaneous filler				32			32
	2 hrs DA	good, not great						0
2/25/04	Houston		X	X	X	X	X	0
2/26/04	Houston		X	X	X	X	X	0
2/27/04	Miscellaneous filler							0
	1 ab roller from the toes!!				10			10
	Cebrian Circuit	ending heart rate 171	100	150	100	300	150	800
		body weight: 156						0
2/28/04	3 hrs DA	damn good						0
	power forearms							0
	Miscellaneous filler		5					5
2/29/04	4/8/3		120	240	90			450
	beach run 4.7 miles	36.11						0
3/1/04	Miscellaneous filler		20		10			30
	Even up workout: enough reps to make even 100s		38	27	90	20	80	255
3/2/04	Miscellaneous filler		45	50	15		40	150
	2 hrs DA	shitty						0
	power forearms							0
3/3/04	Cebrian Circuit morning		120	200	120	500	200	1140
	1 set of 25s		25	25	25	25	25	125
	1 set of 25s		25	25	25	25	25	125
3/4/04	rest							0
3/5/04	Miscellaneous filler	Vegas	70	70	70	120	70	400
	Bouldered at Kraft for 1.5 hours	Vegas						0
3/6/04	Circuit	Vegas	100	100	100	200	150	650
3/7/04	rest	Vegas						0
3/8/04	Miscellaneous filler	Vegas	25	25	25	50	25	150
	Circuit	Vegas	100	100	100	200	150	650
3/9/04	Circuit	Vegas	100	100	100	200	150	650
3/10/04	Circuit	Vegas	100	100	100	200	150	650
3/11/04	rest	Vegas						0
3/12/04	Climbed at The Gallery - 6 routes	Vegas						0
	1/2 hour set	Vegas		100	100	100		300
3/13/04	Red Rocks - 1 route - shitty	Vegas						0
	Miscellaneous filler	Vegas		25	25	25		75
3/14/04	Gallery - 2 routes	Vegas						0
3/15/04	Miscellaneous filler	back home for 2 whole days	100	100	100	120	110	530
3/16/04	Miscellaneous filler		45	20	40	160	135	400
	DA - 2 1/2 hours	Best day in probably 2 years						0
	power forearms							0
	1/2 hour set	4/8/4 with weight	120	240	120			480
3/17/04	Miscellaneous filler	Austin, TX		20	25	40		85
3/18/04	Miscellaneous filler	Austin, TX		100	100	165		365
3/19/04	Miscellaneous filler	Austin, TX		45	45	60		150
3/20/04	rest	Austin, TX						0
3/21/04	rest	Austin, TX						0
3/22/04	DON'T EVER FLY AMERICA WEST	Phoenix, AZ						0
	Circuit - thanks to Gold's Gym for the free workout		150	150		150	150	600
3/23/04	Miscellaneous filler		80	75	120	120	100	495
	DA - 2 1/2 hours	Excellent						0
	power forearms							0
	1/2 hour set	4/8/4	120	240	120			480
3/24/04	Miscellaneous filler		60	50	70		70	250
	3.3 mile run	24:29 slooowww						0
3/25/04	Timeclock Circuit	sets of 20, 40 lunges	200	200	200	400	200	1200
3/26/04	Timeclock Circuit	sets of 10, 20 lunges	100	100	100	200	100	600
	Miscellaneous filler				2			2
	Evening bike ride							0
3/27/04	Mr. Lee's	4 attempts at Hard Boiled 13b, moves felt good, need endurance!						0
3/28/04	Morning bike ride	sore from yesterday, elbow hurts a bit						0
	Surf Devereaux 3 hours							0
	Cebrian Circuit		100	100	100	200	100	600
3/29/04	Timeclock Circuit		100	100	100	200	100	600
3/30/04	Timeclock Circuit		100	100	100	200	100	600
	DA - 2 hours	bonked hardcore
3/31/04	3.3 mile run	23:15…...getting better
4/1/04	Mr. Lee's	4 attempts at Drunken Master 12d, completely worked
4/2/04	Timeclock Circuit		100	100	100	300	100	700
	Miscellaneous filler				3			3
4/3/04	Mr. Lee's	Somehow ended with a hernia						0
4/4/04	think I'm screwed							0
4/5/04			1					1
4/6/04				5				5
4/7/04								0
4/8/04				10				10
5/6/04		Back in abbreviated form	30	40		20	20	110
	Rattlesnake trail run (untimed)	heavenly	10	10			10	30
5/7/04	Short circuit		25	50		75	50	200
	filler		10					10
5/10/04	filler		10					10
	Circuit		50	50		100	50	250
5/30/04	Hike up Druid Stones with 40 pounds
6/1/04	Timeclock Circuit	Back to action	50	100		100	50	300
	1.5 hours on DA	not too bad
6/5/04	Rattlesnake trail run (untimed)	tired but a great run
6/7/04	Timeclock Circuit		100	100		200	100	500
6/11/04	Rattlesnake trail run (untimed)
6/12/04	Bouldering Brickyard	awesome, easy stuff, Smooth Criminal
6/14/04	Timeclock Circuit		100	100		200	100	500
6/15/04	1.5 hours on DA	much better, elbow still hurts
6/16/04	Glen Annie Run	24.07----7.16 miles
6/18/04	Rattlesnake trail run	41:13
6/19/04	mini circuit (5 reps)		50	75		150	75	350
6/21/04	Timeclock Circuit		100	100		200	100	500
6/23/04	15 mile hike with Reed and Ratso
6/27/04	1 hr Lizards Motuh bouldering
	mini circuit (7 reps)		70	105		140	105	420
	Glen Annie Run	23:07 ----- 7:00 miles
6/29/04	Inspiration Point 3.3 miles	38.01
	Rattlesnake 3.5 miles	40.07
	Single Sets		33	33		33	33	132
	Glen Annie Run 3.3 miles	26.38
	33 boulder problems at Lizard's Mouth (11 V3 or harder)
7/2/04	Timeclock Circuit		100	150		200	150	600
	Glen Annie Run 3.3 miles	23.08
7/3/04	Bike Ride
7/4/04	Bike Ride 2 hrs - 16 miles
7/5/04	50 problems at Red Rock
7/6/04	1/2 hour on DA	painful all over
7/7/04	Glen Annie Run 3.3 miles	24.08
7/9/04	1 hr. bike ride
	mini circuit		50	50		125	75	300
7/10/04	Painted Cave/New Boulder
7/11/04	2 hrs at Brickyard
	Cebrian Circuit		50	50		100	50	250
7/13/04	1 hour Lizard's Mouth
7/14/04	Timeclock Circuit	15s	150	150		150	150	600
7/15/04	Timeclock Circuit		50	50		50	100	250
7/16/04	Timeclock Circuit		50	50		50	100	250
	1.5 hour bike ride on bluffs
7/17/04	Rattlesnake Run	37.52 - good time
	One arms - 3 sets	0/0, 0/0, 0/0
	Cebrian Circuit		100	100		200	100	500
	Miscellaneous filler		5
7/17/04	Bike Ride 1 hour
7/18/04	Bike Ride 1.5 hours
7/19/04	Surf County Line 1.5 hours
7/20/04	Timeclock Circuit		50	50		100	50	250
7/21/04	Cebrian Circuit