Mon Dec 26, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 2:25 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @10lbs, 8, 8 @15lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @15lbs, 12 @20lbs, 10 @25lbs, 10, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far (? didn't wear HR mon)
  

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total (?)
  

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total ?

Fin at 3:33 pm

Sat Dec 24- Sun Dec 25, 2011 - Off

Fri Dec 23, 2011 - Chest & Back, Abs

Started at 2:00 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press - 15 @30lbs, 12 @50lbs. 10, 7, 6, 6 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @20lbs, 10 @25lbs, 10, @30lbs
  
• 5 min rest
• Good Mornings - 15 @0lbs, 10, 10, 10 @38lb bar
• Two-Arm DB Bent-over Rows - 15 @30lbs, 12 @40lbs, 10, 8, 8 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 14, 8+2, 5+5, 5+5, 5+5 = 54 total, 37 no cheat (90 sec rest)
• ? cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 184 cals so far

Finished off with more Pot Stirrers and stretching. 250? cals burned
3:20 pm

Thu Dec 22, 2011 - Off

Wed Dec 21, 2011 - Legs & Lower-back (half session)

Started at 6:16 pm.

• Warm-up (6-8 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 10 @35lbs, 10 @40lbs, 8 @45lbs (left first)
• (DB Straight-Leg Deads - 15 @0lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (120 cals so far)
• (Seated Calf Raises - 20, @155lbs (Kelly + 25lbs), 20 @180lbs, 20 @205lbs 20, 18 @230lbs
• (Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side
• 145 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 7:2 pm, 180 cals burned.

Tue Dec 20, 2011 - Arms1

Started at 5:20 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.75", L 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 12 @ 48lbs, 10 @ 58lbs, 9, 8 @63lbs
  
• BB Curls - 15 @ 38lbs 12 @48lbs, 10 @ 58lbs, 8, 6+1 @63lbs
  
• 15.75", 15.2" (68 cals so far)

• Laying DB Hammer Extensions -12 @20lbs, 8, 7, 7, 6+1 @22.5lbs
  
• DB Hammer Curls - 12 @20lbs, 8, 9, 7, 7 @22.5lbs
  
• 15.9", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 12 @38lbs, 9, 8, 8, @48lbs
  
• Reverse BB Curls - 12 @38lbs, 7+1, 6+1, 5+1, @48lbs
  
• 15.75", 15.3", (190 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 10, 8, 8, 6, 6 @38lbs
• BB Wrist Curls - 14, 10, 10, 8, 8 @38lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 226 cals burned
  

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 240 cals

Stretch

Fin @ 6:39 pm

Mon Dec 19, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 4:05 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 10 @10lbs, 8, 8 @12.5lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 12 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total
• Fin at 12:55 pm

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total

Fin at 5:02 pm

Sun Dec 18, 2011 - JudoFit | Arms2 (half)

JudoFit

• Started at 2:12 pm,
• 2 full sets (6 units), 244 cals burned, 48 min total, including warmup and stretching at the end.
• Fin at 3:00 pm

Arms2

Started at 3:55 pm

Super-set:

• Incline DB Curls - 14 @ 20lbs, 9 @25lbs, 6 @30lbs, 8, 8, 7 @25lbs
  
• Dips - 24, 18, 14, 14, 14, 14
• 68 cals burned
• Stretch
  

Sat Dec 17, 2011 - Off

Fri Dec 16, 2011 - Chest & Back, Abs

Started at 1:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12, 12 @50lbs. 7, 7, 8 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @15lbs, 12 @20lbs, 8, @25lbs
• 5 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 230 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 184 cals so far

Finished off with more Pot Stirrers and stretching. 250 cals burned
2:33 pm