Mon Dec 27, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:10 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, (added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• (Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves
• Finished around 1:55 pm

(Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, Lower back hyper-extensions (16, 16)
  

Finished at 1:55 pm

Sun Dec 19, 2010 - Sun Dec 26, 2010: Off for holidays

Sat Dec 18, 2010: Judo-Interval-Cardio (could only do half - not feeling well)

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:46 pm)
• (Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

(Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 5:14 pm

Fri Dec 17, 2010: Off

Thu Dec 16, 2010: Judo-Interval-Cardio, Core, Calves

Cardio/Cross-Training:

• Judo-Interval-X (Started at 3:04 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 4:08 pm

Tue Dec 14 - Wed Dec 15, 2010: Off

Mon Dec 13, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:50 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, (added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• (Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:55 pm

(Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, Lower back hyper-extensions (16, 16)
  

Finished at 1:55 pm

Sun Dec 12, 2010: Off

Sat Dec 11, 2010: Judo-Interval-Cardio, Core, Calves

Cardio/Cross-Training:

• Judo-Interval-X (Started at 6:10 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 7:10 pm

Fri Dec 10, 2010: Off

Thu Dec 9, 2010: Judo-Interval-Cardio-Plyo, Core, Calves

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:27 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

(Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups: 25, 20, 20
• Lower-back Extensions 20, 20

Finished at 1:30 pm

Tue Dec 7 - Wed Dec 8, 2010: Off

Mon Dec 6, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 11:48 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• (Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:50 pm

(Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, Lower back hyper-extensions (16, 16)
  

Finished at 1:25 pm

Tue Nov 30 - Sun Dec 5, 2010: off

Letting right upper hamstring heal.

Mon Nov 29, 2010: Legs, Core

Just doing P90X Legs and Back, still no back.

Started at 12:14 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for second half of work-out, added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:20 pm

Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, Lower back hyper-extensions (16, 16)
  

Finished at 1:25 pm

Wed Nov 24, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:04 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

(Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 2:10 pm

Tue Nov 23, 2010: Off

Mon Nov 22, 2010: Legs, Abs, Lower-back

Just doing P90X Legs and Back, still no back.

Started at 11:02 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for second half of work-out, added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:16 pm

Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, V-ups 20, Lower back hyper-extensions (16, 16)
  

Finished at 12:16 pm

Sun Nov 21, 2010: Off

Sat Nov 20, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:28 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

(Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 2:21 pm

Fri Nov 19, 2010: Off

Thu Nov 18, 2010: Judo-Interval-Cardio-Plyo, Core

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:10 pm)
• Calf-Raises (1 set same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast.
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 1:16 pm

Tue Nov 17, 2010: Off

Tue Nov 16, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 10:48 am.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• Flexibility
• (Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:06 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)


• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Mon Nov 15, 2010: Off

Sun Nov 14, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:24 pm)
• (Calf-Raises (1 set same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast. Calves still sore from Friday)
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 1:16 pm

Sat Nov 13, 2010: Off

Fri Nov 12, 2010: Judo-Interval-Cardio-plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:01 pm)
• Calf-Raises (1 set same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast. Calves still sore from Friday)
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 2:06 pm

Wed Nov 10 - Thu Nov 11, 2010: Off

Tue Nov 9, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:30 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• (Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:45 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)


• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Tue Nov 2 - Mon Nov 8, 2010: Off

Still not well. Broken finger too.

Mon Nov 1, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:58 pm.

• Doing P90X Legs and Back workout, no back.


• Added 1 sets of squats, Kelly on shoulders: 12 reps at end


• Flexibility


• (Lower-back Extension - 16, 16


• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves



• Finished around 2:07 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)


• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Tue Oct 26 - Sun Oct 31: Off - Bad week healthwise

Mon Oct 25, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 8:51 pm

Warm-up - 4 minutes

Traps:

• DB Shrugs - 20, 20 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Superset biceps and triceps on both of the following:

Biceps:

• DB Curls (standard grip, light): 10 lbs x4 - 10, 10, 10, 10
• DB Hammer Curls (light): 10lbs x4 - 10, 10, 10, 10
• 3 min rest

Triceps:

• DB Kick-backs - palms-down (light) 10 lbs x4 - 10, 10, 10, 10
• DB Kick-backs - palms-in (light): 10 lbs x4 - 10, 10, 10, 10
• 2 min rest

Fore-arms:

• (DB Wrist Curls - Triple Set: Reverse-Hammer-Regular - 10, 10, 10, 10 (7.5 lbs on all Rev Wrist Curls, and on last two sets of Hammers) lbs - 12-10-12, 12-10-12, 10-10-12, 12-12-12

(Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 9:48 pm

Sun Oct 24, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 2:27 pm)
• Calf-Raises (1 set same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast. Calves still sore from Friday)
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 3:35 pm

Fri Oct 22- Sat Oct 23, 2010: Off (Did Calves on Fri)

2 sets of P90X calves with 10 lbs around waist. Second set 10-5 slow-fast reps instead of 15-10.

Thu Oct 21, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 7:35 pm

Warm-up - 4 minutes

Traps:

• DB Shrugs - 20, 20 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Biceps:

• DB Curls (standard grip, light): 10, 12,5, 12.5, 12.5 lbs - 12, 10, 10, 10
• DB Hammer Curls (light): 5, 10, 12.5, 12.5 lbs - 12, 12, 10, 10
• 3 min rest (right arm - 14.25 inches

Triceps:

• DB Kick-backs - palms-in (light): 5, 10 x3 lbs - 12, 12, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5 x3 lbs - 12, 10, 10, 10
• 2 min rest (right arm - 14.5 inches)

(Fore-arms: (Did them yesterday)

• (DB Wrist Curls - Triple Set: Hammer-Regular-Reverse - 10, 10, 10, 7.5 (7.5 lbs on last 3 Rev Wrist Curls) lbs - 10-10-8, 10-10-10, 10-10-10, 14-14-10

Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 8:48 pm

Wed Oct 20, 2010: Back & Chest (very light)

Only movements with elbows right by the side of the torso, using very light weights.

Started at 8:44 pm
Warm-up:

• Standard, plus Shrugs (Side-Rear-Front, 1 min rest in between): 15, 20 lbs - 12-10-10, 10-10-10

Lats:

• Bent-over DB rows: 15, 20, 20, 25 lbs - 10, 10, 10, 10

Chest:

• DB Bench-press (elbows by side, palms facing together): 10, 15, 15, 15, 15 lbs - 10, 10, 10, 10, 10

Fore-arms:

• DB Wrist Curls - Triple Set: Reverse-Hammer-Regular - 10, 10, 10, 10 (7.5 lbs on all Rev Wrist Curls, and on last two sets of Hammers) lbs - 12-10-12, 12-9-12, 10-12-12, 10-10-12

Stretch

Finished at 9:45 pm

Tue Oct 19, 2010: Off

Mon Oct 18, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:56 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• (Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 2:07 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Sun Oct 17, 2010: Arms - modified

I've completely destroyed my shoulder again, and don't think I can do any triceps (going to try extremely light kick-backs), and must go light on biceps. Going to concentrate on forearms, and add shrugs, just to help keep the shoulder girdle strong and to help warm-up.

Started at 6:10 pm

Warm-up - 6 minutes

Traps:

• DB Shrugs - 20, 25 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Biceps:

• DB Concentration Curls (light): 15, 10, 10, 10 lbs - 8, 10, 10, 10
• DB Hammer Curls (light): 5 lbs - 10, 10, 10, 10

Triceps:

• DB Kick-backs - palms-in (light): 5, 5, 7.5, 10 lbs - 10, 10, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5, 10, lbs - 10, 10, 10, 10

Fore-arms:

• DB Wrist Curls - Triple Set: Hammer-Regular-Reverse - 10, 10, 10, 7.5 (7.5 lbs on last 3 Rev Wrist Curls) lbs - 10-10-8, 10-10-10, 10-10-10, 14-14-10

Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 7:28 pm

Sat Oct 16, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:38 pm)
• Calf-Raises (1 sets same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast)
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)
• V-Ups (Jack-knives): 30, 25
• Oblique V-Ups: 15, 15
• Lower-back Extensions 16, 16

Finished at 1:55 pm

Tue Oct 12 - Fri Oct 15, 2010: Off

Legs too sore to do anything on Tuesday or Wednesday, then too depressed and listless. Time to pick up the pieces.

Mon Oct 11, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 4:15 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 5:32 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Tue Oct 5 - Sun Oct 10, 2010: Off

Stomach problems, plus shoulder extremely sore from working-out, gardening and catching speaking.

Mon Oct 4, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:46 pm)
• Calf-Raises (2 sets same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast; 2nd set 10 slow, 5 fast - 2 minutes rest in between)
• (Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)
• Lower-back Extensions 16, 16
• V-Ups (Jack-knives): 30, 25
• Oblique V-Ups: 15, 15

Finished at 2:49 pm

Sat Oct 2 - Sun Oct 3, 2010:Off

Fri Oct 1, 2010: Arms - 1, Cardio, Calves

Measurements (right arm):

• Cold - 13.75 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 15 inches

Started at 6:48 pm

Warm-up: 5 minutes

Arms (Thomas Triples - superset each pair):

• DB Reverse Curls: 10, 15, 17.5, 17.5 - 10, 10, 10, 10,
• Lying DB Triceps Extensions - palms up: 10, 15, 17.5, 17.5 - 10, 10, 8, 8
• 2 minutes rest
• DB Hammer Curls: 17.5, 22.5, 25, 25 - 10, 10, 8, 10,
• Lying DB Triceps Extensions - palms in: 17.5, 17.5, 15, 15 - 10, 8 (left sh.), 8 , 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Concentration Curls: 20, 25, 25, 25, 25 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms down: 15, 15, 15, 15, 15 - 10, 10, 10, 10, 10
• Fin at 7:41 pm

Fore-arms - Triple Super-set of the following:

• Reverse DB Wrist Curls - 10, 7.5 x3 lbs - 12, 10, 12, 12 (hold for second at top)
• DB Wrist Hammer Curls - 10, 7.5 x3 lbs - 12, 12, 12,
• Wrist Curls - 10, 7.5 x3 lbs - 12, 12, 12, 12
• Fin around 7:50

Core/Cardio:

• Started around 8:06
• Judo-Interval-Cardio-Plyo - Just did the first half (didn't repeat)
• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Calves:

• P90X 3 way Calf-raises - 2 sets: 15 slow, 10 fast each; 10 slow, 5 fast

Finished at 8:44 pm or so.

WedSep 29, 2010: Off

Tue Sep 28, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 1:34 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 2:52 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Mon Sep 27, 2010: Off

Sun Sep 26, 2010: Arms (2)

All rest intervals of 1.5 to 2 minutes unless otherwise noted.

Started at 2:32 pm.

Arms:

• Cold Measurement: 14 inches
• Warm-up - 4 min
• Laying BB Triceps Extensions, palms up - 40, 45, 45, 40, 40 lbs - 10, 8, 8, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 40, 45, 45, 50, 50 lbs - 10, 10, 10, 8, 8
• 2 min rest (Measurement: 14.75 inches)
• Laying BB Triceps Extension, palms facing up - 40, 40, 40, 40, 40 lbs - 8, 8, 8, 8, 8 (superset with bb curls - weak due to left shoulder)
• BB Curls (standard grip) - 55, 60, 65, 65, 65 lbs - 10, 10, 8, 8, 8
• 2 min rest (Measurement: 15.25 inches)
• Hammer Wrist Curls - 10, 10, 10, 10 lbs - 18, 12, 12, 10
• Reverse DB Wrist Curls - 10, 5, 5, 5 lbs - 10, 12, 12, 12 (hold for second at top)
• (Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 20, 18, 16,
• 3:26 pm

Abs/Lower Back:

• (Ab-Ripper-X
• (Lower back hyper-extensions: 20, 20

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 10:30 pm

Sat Sep 25, 2010: Off

Fri Sep 24, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:47 pm)
• Calf-Raises (2 sets same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast; 2nd set 10 slow, 5 fast - 2 minutes rest in between)
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12
• Lower-back Extensions 16, 16
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)

Finished at 3:00 pm

Thu Sep 23, 2010: Off

Off

Wed Sep 22, 2010: Arms

Measurements (right arm):

• Cold - 13.8 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.75 inches
• After 3rd superset- 15 inches

Started at 6:21 pm

Warm-up: 5 minutes

Arms (superset each pair):

• DB Reverse Curls: 10, 15, 20, 20 - 10, 10, 9, 10,
• Lying DB Triceps Extensions - palms up: 10, 15, 20, 15 - 10, 10, 7, 10
• 2 minutes rest
• DB Hammer Curls: 15, 20, 25, 27.5 - 10, 10, 10, 10,
• Lying DB Triceps Extensions - palms in: 15, 17.5, 17.5, 15 - 10, 8 (left sh.), 8 , 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Concentration Curls: 20, 25, 25, 25, 25 - 10, 10, 8 (10 rt), 8 (10 rt), 10
• Lying DB Triceps Extensions - palms down: 10, 15, 15, 15, 15 - 10, 10, 10, 10, 10
• Fin at 7:14 pm
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 18, 14, 12, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 18, 14, 12, 12

Core:

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Finished at 7:24 pm or so.

Tue Sep 21, 2010: Off

Mon Sep 20, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 5:34 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Lower-back Extension - 16, 16
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 6:50 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Sun Sep 19, 2010: Arms (2)

All rest intervals of 1.5 to 2 minutes unless otherwise noted.

Started at 2:18 pm.

Arms:

• Warm-up - 4 min
• Laying DB Triceps Extension, palms facing up - 15, 17.5, 17.5, 15, 15 lbs - 10, 10, 10, 10, 10 (superset with bb curls - weak due to left shoulder)
• BB Curls (standard grip) - 50, 60, 65, 65, 65 lbs - 10, 10, 8, 8, 8
• 2 min rest
• Laying DB Triceps Extensions, palms in - 15, 17.5, 17.5, 15, 15 lbs - 10, 8, 7, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 40, 45, 45, 45, 45 lbs - 10, 10, 10, 10, 10
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands) - 16, 12, 12, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls) - 20, 18, 16,
• 3:10 pm

Abs/Lower Back:

• (Ab-Ripper-X
• (Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 10:30 pm

Sat Sep 18, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 9:10 pm)
• Calf-Raises (same as those in P90X Leg routine)
• Lower-back Extensions 16, 16
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)

Finished at 10:08 pm

Thu Sep 16 -Fri Sep 17, 2010: Off

Wed Sep 15, 2010: Arms, Abs

Measurements (right arm):

• Cold - 13.75 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.6 inches
• After 3rd superset- 14.75 inches

Started at 5:18 pm

Warm-up: 3 minutes

Arms (superset each pair):

• DB Reverse Curls: 10, 15, 20, 20 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms up: 10, 15, 20, 15 - 10, 10, 8, 10
• 2 minutes rest
• DB Hammer Curls: 15, 20, 25, 27.5 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms in: 15, 20, 15, 17.5 - 10, 7 (left sh.), 10 , 9 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Curls: 20, 25, 30, 30 (25), 25 - 10, 10, 7, 7 (3), 10
• Lying DB Triceps Extensions - palms down: 10, 12.5, 15, 15, 15 - 10, 10, 10, 10, 10
• Stretch
• Fin at 6:04 pm

Core:

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Finished at 6:24 pm or so.

Tue Sep 14, 2010: Off

Mon Sep 13, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 11:15 am.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:30 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Sun Sep 12, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:27 pm)
• Extra Stretching

Abs/Lower-back

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)

Finished at 2:26 pm

Fri Sep 10 - Sat Sep 11, 2010: Off

Thu Sep 9, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14 inches
• After 2nd superset- 14.25 inches
• After 3rd superset- 14.65 inches

Started at 8:34 pm

Warm-up: 3 minutes

Arms (superset each pair):

• DB Reverse Curls: 5, 10, 15, 20, - 10, 10, 10, 10, 7
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 20 - 10, 10, 10, 6
• 2 minutes rest
• DB Hammer Curls: 10, 15, 20, 25 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms in: 10, 15, 20, 15 - 10, 10, 6 (left sh.), 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Curls: 15, 20, 25, 30 (25) - 10, 10, 10, 6 (4)
• Lying DB Triceps Extensions - palms down: 15, 10 10, 10 - 8, 10, 10, 10
• Stretch
• Fin at 9:25 pm

Core:

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 16 reps for all

Finished at 12:45 pm or so.

Wed Sep 8, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:33 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 5:22 pm

Tue Sep 7, 2010: Off

Mon Sep 7, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:40 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:50 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• Lower back hyper-extensions (16, 16)
  

Finished at 1:55 pm

Thu Sep 2 - Sun Sep 6, 2010: Off

Didn't feel well, then busy with family and friends.

Wed Sep 1, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 7:46 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 8:34 pm

Tue Aug 31, 2010: Off

Mon Aug 30, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:40 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:40 pm

Lower Back & Abs

• Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
  

Finished at 1:50 pm

Sun Aug 29, 2010: Off

Sat Aug 28, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 9:16 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 10:07 pm

Fri Aug 27, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14.75 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 14.5 inches

Started at 11:35 am



Warm-up: 2 minutes

Arms (superset each pair):

• DB Curls: 5, 10, 15, 25, 30 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms down: 5, 10, 15 15, 15 - 10, 10, 10, 10
• 2 minutes rest
• DB Hammer Curls: 5, 10, 15, 20, 25 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms in: 5, 10, 15, 10, 10 - 10, 10, 10, 10, 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Reverse Curls: 5, 10, 15, 20, 15 - 10, 10, 10, 8, 10
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 10, 10 - 10, 8, 10, 10
• Fin at 12:23

Core:

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 16 reps for all

Finished at 12:45 pm or so.

Thu Aug 26, 2010: Off

Wed Aug 25, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 5:28 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 6:37 pm

Tue Aug 24, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 2:00 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 3:10 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Mon Aug 23, 2010: Off

Sun Aug 22, 2010: Light Chest and Lats (extra: arms)

Started at 6:52 pm

Warm-up

Chest:

• DB Bench Press (on st. ball, elbows in): 10, 15, 20, 25, 25, 15 - 12, 12, 12, 12, 12, 12

Lats:

• DB Bent-over Rows: 25, 30, 35, 35, 35 - 12, 12, 12, 12, 12

Arms:

Superset:

• DB Curls: 5, 10, 20, 25 - 10, 10, 10
• Reverse Triceps Ext (supine) 5, 10, 15, 10 - 10, 10, 10

Superset:

• Reverse DB Curls: 5, 10, 15, 20 - 10, 10, 10, 8
• Triceps Ext (supine) 5, 10, 15, 10 - 10, 10, 8 (left shoulder sore), 10

Warm-down

Finished at 7:45 pm

Sat Aug 21, 2010: Off

Fri Aug 20, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 5:28 pm)
• Extra Stretching

Abs/Lower-back

• Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 6:37 pm

Thu Aug 19, 2010: Off

Biceps and triceps not all that sore yet, but tendon at back of elbow is!

Wed Aug 18, 2010: Arms

I'm tired of my arms vanishing. Have an MRI for my shoulder on Oct 10th, so I'm going to ensure that it sees some damage, and get some size back!

Measurements:

• Cold - 13.25 inches
• After biceps routine - 13.75 inches
• After triceps routine - 14.25 inches

Biceps:

• DB Curls: 5, 10, 15, 20, 25 - 10, 10, 10, 8, 8
• DB Hammer Curls: 5, 10, 15, 20, 20 - 10, 10, 10, 8, 8
• DB Reverse Curls: 5, 10, 15, 15, 15 - 10, 10, 9, 8, 7

Triceps:

• Lying DB Triceps Extensions - palms up: 5, 10, 15 15, 15 - 10, 10, 10, 8,
• Lying DB Triceps Extensions - palms in: 5, 10, 10, 10 - 10, 8, 9, 9 (this hurt my shoulder more than anything else)
• Lying DB Triceps Extensions - palms down: 5, 10, 10, 10 - 10, 8, 8, 8

Finished at 9:40 pm or so.

Tues Au 17, 2010: Off

Mon Aug 16, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 11:30 am.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:45 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Sun Aug 15, 2010: Judo-Interval-Plyo-Cardio

Haven't done this for 2 weeks.

Cardio/Cross-Training:

• Judo-Interval-X (Started at 5:24 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 6:16 pm

Fri Aug 6 - Sat Aug 14: Off

Didn't feel well enough for over a week.

Thu Aug 5, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 11:55 am.

• Doing P90X Legs and Back workout, no back.
• Subbed 2 sets of squats, Kelly on shoulders: 12 reps each, instead of Calf-raise Squats (Kelly wouldn't be home at end of work-out)

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:02 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Sun Aug 1, 2010: Judo-Interval-Cardio-Plyo

Had a great work-out with this a couple days ago, and felt like doing it again (had planned on doing Interval-X, or Plyo-X)

Cardio/Cross-Training:

• Judo-Interval-X (Started at 7:37 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 8:22 pm

Sat Jul 31, 2010: Off

Fri Jul 30, 2010: Judo-Interval-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:26 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 1:14 pm

Wed Jul 28 - Thu Jul 29, 2010: Off

Tue Jul 27, 2010: Legs

Just doing P90X Legs and Back, still no back. Not feeling well (dizzy and weak).

Started at 11:42 am.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:50 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Fri Jul 23, 2010: Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:20 pm)

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 1:04 pm

Tue Jul 20 - Thu Jul 22, 2010: Off

Mon Jul 19, 2010: Legs

Just doing P90X Legs and Back, still no back. Not feeling well (dizzy and weak), and my wife sprayed Febreze in the room before I started. Not a good idea.

Started at 7:42 pm.

• Doing P90X Legs and Back workout, no back.
• Did 1 set of squats, Kelly on shoulders: 18 instead of Calf-raise Squats, then did the latter at the end (Kelly wouldn't be home at end of work-out)

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 9:51 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Wed Jul 14 - Sun Jul 18, 2010: Off

Tue Jul 13, 2010: Legs

Just doing P90X Legs and Back, still no back. Not feeling well (dizzy and weak), and this is the first leg work-out in 2 weeks.

Started at 12:10 pm.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:15 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Sat Jul 3, 2010 - Mon Jul 12, 2010: 10 days off

Needed a light week, but felt like hell all week anyhow, so only managed to do Judo-Cardio-X on Thursday or Friday.

Fri Jul 2, 2010: Plyometrics, Lower-back

Still resting left shoulder.

Started at: 7:32 pm

• Lower Back Extensions - 16, 16
• pre-stretch calves, particularly right.
• P90X - Plyometrics (fin at 8:38pm)
• Stretch

Finished at 8:42 pm (approximately)

Tue Jun 29 - Wed Jun 30, 2010: Off

Mon Jun 28, 2010: Legs

Just doing P90X Legs and Back, still no back. Not feeling well (dizzy and weak), and left knee and hamstrings a little sore. Possibly overtraining legs because I can't do any upper body.
Started at 1:10 pm.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves
• Finished around 2:24 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Sun Jun 27, 2010: Stability Ball

Not feeling well, so tried the PT Stability Ball work-out. It was more difficult than I would have guessed, and will be great for some clients. I couldn't do any of the movements above the head due to my shoulder.

Sat Jun 26, 2010: Off

Fri Jun 25, 2010: Plyometrics, Lower-back

Still resting left shoulder.

Started at: 7:19 pm

• Lower Back Extensions - 15, 15
• pre-stretch calves, particularly right.
• P90X - Plyometrics (fin at 8:11pm) - incomplete, did up to first Military March
• (Stretch

Finished at 8:11 pm (approximately)

Thu Jun 24, 2010: Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 10:55 pm)

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 11:41 pm

Mon Jun 21 - Wed Jun 23: Off

Not feeling well at all.

Sun Jun 20, 2010: Legs

Just doing P90X Legs and Back, still no back. Not feeling well (dizzy and weak), and left knee and hamstrings a little sore. Possibly overtraining legs because I can't do any upper body.
Started at 11:25 pm.

• Doing P90X Legs and Back workout, no back.
• (Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

Finished at 12:30 pm

Sat Jun 19, 2010: Off

Fri Jun 18, 2010: Plyo-X, Lower-back

Still resting left shoulder.

Started at: 8:52 pm

• Lower Back Extensions - 15, 15
• pre-stretch calves, particularly right.
• P90X - Plyometrics (5:24 pm)
• Stretch

Finished at 9:58 pm (approximately)

Thu Jun 17, 2010: Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 6:55 pm)

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 7:40 pm

Mon Jun 14 - Wed Jun 16: Off (skipped Interval X)

Way too dizzy and weak to try Interval-X Tuesday or Wednesay.

Sun Jun 13, 2010: Legs

Just doing P90X Legs and Back, still no back, but did a few light shoulder movements with 2.5 lbs as therapy. Started at 12:30 pm.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

Finished at 1:30 pm

Sat Jun 12, 2010: Off

Fri Jun 11, 2010: Plyo-X, Lower-back

Still resting left shoulder.

Started at: 8:56 pm

• Lower Back Extensions - 20, 20
• pre-stretch calves, particularly right.
• P90X - Plyometrics (5:24 pm)
• Stretch

Finished at 9:58 pm (approximately)

Thu Jun 10, 2010: Judo-Interval-X, Abs

Cardio/Cross-Training:

• Judo-Interval-X (Started at 6:55 pm)

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 7:40 pm

Judo-Cardio-X, Ver 3

Judo-Cardio-X, Version 2: switched the order of the first two groups (the two footsweeps are far less intense than everything else, so good for continued warm-up), with modifications to the order within the (new) first group.

Judo-Cardio-X, Version 3: streamlined the movements and implemented interval training. Had to substitute bunny hops for rolling breakfalls. The latter make me nauseous, and the former make for a more intense movement.

• Warm-up for 5 minutes plus 2-3 minutes of stretching.

First Group: Footsweeps, Rolling breakfalls & Clean the Mats

• Deashi-barai, right and left - 30 second light interval
• Okuri-ashi-barai, right and left - 30 second light interval
• Deashi-barai, right and left - 30 second work interval
• Okuri-ashi-barai, right and left - 30 second work interval
• Clean the Mats, both ways - 30 second light interval
• Bunny-hops - 30 second light interval
• Clean the Mats, both ways - 30 second work interval
• Bunny-hops - 30 second work interval
• 60 second cardio break - keep moving/active recovery

Second group: Breakfalls

• Rear breakfalls to squat - 30 second light interval, 30 second work interval
• Rear breakfalls to stand - 30 second light interval, 30 second work interval
• Rear breakfalls to stand with one leg (alternate) - 30 second light interval, 30 sec work int.
• Rear breakfalls to stand, plus plyometric jump - 30 second light interval, 30 sec work int.
• 60 second cardio break - keep moving/active recovery

Repeat second group

Third group: Full body throws. Be very deliberate in the light interval, slowly increasing speed while attempting to maintain clean technique.

• Uchi-mata, right and left - 30 sec light interval, 30 sec work interval
• Kata-garuma, right and left - 30 sec light interval, 30 sec work interval
• Tai-otoshi, right and left - 30 sec light interval, 30 sec work interval
• Seoi-nage, right and left - 30 sec light interval, 30 sec work interval
• 60 second cardio break - keep moving/active recovery

Repeat all 3 groups if doing the full routine, otherwise move on to the cool-down.

• Cool-down for 5 minutes, including stretching.

Notes:

• The full routine is 42 - 43 minutes, and is intended to stand alone.
• An after judo-class conditioning version would not require the warm-up, and could perform each group only once, cutting the time to less than half.
• Although this is intended to be used by judoka who are familiar with, and skilled in the movements, even a completely untrained person could attempt to safely and basically "go through the motions" and still get a good cardio routine, in the same way that Tae-bo offered a good work-out, but certainly didn't train people in an effective combat sport or martial art.

Wed Jun 9, 2010: Off

Tue Jun 8, 2010: Interval-X

Cardio/Cross-training: Started around 12:01 pm

• Interval-X - couldn't keep up with the maniacs in the vid, but did fairly well nonetheless. The Judo-cardio-X and Plyo-X have been working.
• Stretch (Extra stretching after Tony's cool-down)
• Ab Ripper X - subbed Lower-back extensions: (20, 20) for Leg Climbs

Finished around 1:11 pm

Mon Jun 7, 2010: Off

Sun Jun 6, 2010: Legs, Abs

Just doing P90X Legs and Back, still no back, but did a few light shoulder movements with 2.5 lbs as therapy. Started at 1:44 pm.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

Finished at 3:14 pm

Sat Jun 5, 2010: Off

Fri Jun 4, 2010: Plyometrics, Lower-back

Still resting left shoulder.

Started at: 5:14 pm

• Lower Back Extensions - 20, 20
• pre-stretch calves, particularly right.
• P90X - Plyometrics (5:24 pm)
• Stretch

Finished at 6:30 pm (approximately)

Thu Jun 3, 2010: Judo-Cardio-X, Abs

Cardio/Cross-Training:

• Judo-X (Started at 5:24 pm)

Abs/Lower-back

• Ab-Ripper-X (subbed Lower-back Extensions for Leg-climbs)

Finished at 6:30 pm

Wed Jun 2, 2010: Off - Dizzy

Tue June 1, 2010: Interval-X

Cardio/Cross-training: Started around 2:09 pm

• Interval-X - couldn't keep up with the maniacs in the vid, but did fairly well nonetheless. The Judo-cardio-X and Plyo-X have been working.
• Stretch (Extra stretching after Tony's cool-down)
• Ab Ripper X - subbed Lower-back extensions: (20, 20) for Leg Climbs

Finished around 3:25 pm

Mon May 31, 2010: Off

Sun May 30, 2010: Legs, Abs

Just doing P90X Legs and Back, still no back, but did a few light shoulder movements with 2.5 lbs as therapy. Started at 1:49 pm.

• Doing P90X Legs and Back workout, no back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• Ab-Ripper-X - no leg climbs
• (Lower back hyper-extensions: 20, 20

Finished at 3:15 pm

Fri May 28 - Sat May 29, 2010: Off

Thu May 27, 2010: Plyometrics, Lower back

Still resting left shoulder.

Started at: 7:55 pm

• Lower Back Extensions - 20, 20
• pre-stretch calves, particularly right.
• 5 min interruption
• P90X - Plyometrics
• Stretch

Finished at 9:12 pm (approximately)

Wed May 26, 2010: Judo-Cardio-X, Abs

Cardio/Cross-Training:

• Judo-X (Started at 6:26 pm)

Abs/Lower-back

• (Lower-back Extensions
• Ab-Ripper-X (no leg-climbs)

Finished at 7:28 pm

Tue May 25, 2010: Interval-X, Lower back

Cardio/Cross-training: Started around 12:15 pm

• Interval-X - couldn't keep up with the maniacs in the vid, but did fairly well nonetheless. The Judo-cardio-X and Plyo-X have been working.
• Lower-back extensions: 20, 20
• Stretch (Extra stretching after Tony's cool-down)

Finished around 1:15 pm

Mon May 24, 2010: Off

Sun May 23, 2010: Legs, Abs

Just doing P90X Legs and Back, still no back, but did some light db curls (standard, hammer, reverse).

Started at 11:00 am.

• Doing P90X Legs and Back workout, substituting some curls instead of back.
• Paused P90X before cool-down, added 2 sets of squats, Kelly on shoulders: 12, 12

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• Ab-Ripper-X -
• (Lower back hyper-extensions: 20, 20

Finished at 12:30 pm

Extra:

Squats (Kelly on shoulders): 12, 12

Finished at 12:36 pm

Fri May 21 - Sat May 22, 2010: Off

Thu May 20, 2010: Plyometrics, Lower-back

Still resting left shoulder.

Started at: 8:24 pm

• Lower Back Extensions - 20, 20
• pre-stretch calves, particularly right.
• 5 min interruption
• P90X - Plyometrics
• Stretch

Finished at 9:48 pm (approximately)

Wed May 19, 2010: Judo-Cardio-X, Abs

Cardio/Cross-Training:

• Judo-X (Started at 7:30 pm)

Abs/Lower-back

• (Lower-back Extensions
• Ab-Ripper-X

Finished at 8:35 pm

Tue May 18, 2010: Judo-Cardio-X

Cardio/Cross-Training:

• Judo-X (Started at 8:08 pm)

Abs/Lower-back

• (Lower-back Extensions
• (Ab-Ripper-X

Finished at 8:55 pm

Mon May 17, 2010: Off

Sun May 16, 2010: Legs, Abs

Just doing P90X Legs and Back, w/ no back.

Started at 11:15 am.

• Doing P90X Legs and Back workout without any back.

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves

Lower Back & Abs

• Ab-Ripper-X -
• (Lower back hyper-extensions: 20, 20

Finished at 12:28 pm

Extra:

Squats (Kelly on shoulders): 12, 12

Finished at 12:36 pm

Sat May 15, 2010: Off

Fri May 14, 2010: Plyometrics, Lower back

Still resting left shoulder.

Started at: 7:24 pm

• pre-stretch calves, particularly right. Should do LB Extensions here to warm-up back.
• P90X - Plyometrics
• Stretch
• Lower Back Extensions - 20, 20 (fin at 8:36 pm)
• (Yoga - Back Care

Finished at 8:40 pm (approximately)

Thu May 13, 2010: Judo-Cardio-X, Abs

Cardio/Cross-Training:

• Judo-X (Started at 7:14 pm)

Abs/Lower-back

• (Lower-back Extensions
• Ab-Ripper-X

Finished at 8:22 pm

Mon May 10 - Wed May 12, 2010: Off

Not doing any upper body at all until this damned shoulder heals. Too tired to do Judo-Cardio-X on Tuesday or Wednesday. Did therapy exercises for shoulder.

Sun May 9, 2010: Legs, Abs

Just doing P90X Legs and Back, w/ no back.

Started at 1:15 pm.

• Doing P90X Legs and Back workout without any back.

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee

Lower Back & Abs

• Ab-Ripper-X - didn't do leg-climbs
• (Lower back hyper-extensions: 20, 20

Finished at 2:35 pm

Sat May 8, 2010: Off

Fri Apr 7, 2010: Plyometrics, Lower Back

Still resting left shoulder.

Started at: 7:56 pm

• P90X - Plyometrics
• Stretch
• Lower Back Extensions - 20, 20 (fin at 8:36 pm)
• (Yoga - Back Care

Finished at 9:06 pm (approximately)

Wed Apr 5 - Thu Apr 6, 2010: Off

Should have done Arms on Wed., but left shoulder is extremely sore again.
Should have done Plyometrics on Thu., but felt like crap (weak and dizzy).

Tue Apr 4 - Thu Apr 6, 2010: Judo-Cardio-X, Abs

Started working on "Judo-X", using Kenpo-Cardio-X as a template.

Cardio/Cross-Training:

• Judo-X (Started at 8:20 pm)

Abs/Lower-back

• (Lower-back Extensions
• Ab-Ripper-X

Finished at 9:56 pm

Mon Apr, 3, 2010: Off

Sun May 2, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 8:15 pm.

• Doing P90X Legs and Back workout without any back.

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Finished at 9:17 pm

Sat May 1, 2010: Arms

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.
Started at 9:18 pm.

Arms:

• Warm-up - 6 min
• Laying Single DB Triceps Extension, palms facing in - 22.5 x5 lbs: 8, 8, 7+1, 7, 7 (superset with bb curls)
• BB Curls (standard grip) - 75 x4, 70 lbs: 10, 9, 8, 7, 7
• Laying BB Triceps Extensions - 50, 45, 45, 45, 45 lbs: 8, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 9, 10, 10, 10
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 14, 12 (hold for second at top)
• Wrist Curls - 22.5 lbs (superset w/ reverse wr. curls): 20, 16, 14,
• 10:30 pm

Abs/Lower Back:

• (Ab-Ripper-X
• (Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 10:30 pm

Fri Apr 30, 2010: Off

Thu Apr 29, 2010: Plyometrics

Still resting left shoulder.

Started at: 6:10 pm

• P90X - Plyometrics
• Stretch
• Lower Back Extensions - 20, 20 (fin at 8:36 pm)
• (Yoga - Back Care

Finished at 7:30 pm (approximately)

Wed Apr 28, 2010: Arms

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 9:01 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x3, 15 - 10, 8, 8, 8, 10
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15+5 x2, 22.5x2 lbs - 10, 10, 9, 5+1, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5, 27.5x2, 22.5 - 10, 10, 10, 9, 10
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 8, 8, 10

Forearms:

• Reverse Wrist Curls - 22.5 (together) lbs: 20, 18, 14, 12
• Wrist Curls - 22.5 (together) lbs: 20, 18, 14, 12

Abs/Lower Back

• (Ab-Ripper-X (20 of each)
• Lower Back Extensions: 20, 20

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 10:00 pm

Judo-Cardio-X, Ver. 2

Judo-Cardio-X, Version 2: switched the order of the first two groups (the two footsweeps are far less intense than everything else, so good for continued warm-up), with modifications to the order within the (new) first group.

• Warm-up for 5 minutes plus 2-3 minutes of stretching. I used most of the P90X Legs & Back warm-up.

First Group: Footsweeps, Rolling breakfalls & Clean the Mats

• Deashi-barai, right and left - 60 seconds
• Okuri-ashi-barai, right and left - 60 seconds
• Rolling breakfalls, alternating left and right (back and forth) - 60 seconds
• Clean the Mats, both ways - 60 seconds
• 60 second cardio break - keep moving/active recovery

Repeat first group

Second group: Breakfalls

• Rear breakfalls to squat - 30 seconds
• Rear breakfalls to stand - 30 seconds
• Rear breakfalls to stand with one leg (alternate each time) - 30 seconds
• Rear breakfalls to stand, adding plyometric jump - 30 seconds
• Right & left side breakfalls to squat - 60 seconds (30 sec each side, alternating or straight)
• Right & left side breakfalls to stand - 60 seconds (30 sec each side, alternating or straight)
• 60 second cardio break - keep moving/active recovery

Repeat second group

Third group: full body throws

• Uchi-mata, right and left - 60 seconds (30 sec each side, alternating or straight)
• Kata-garuma, right and left - 60 seconds (30 sec each side, alternating or straight)
• Tai-otoshi, right and left - 60 seconds (30 sec each side, alternating or straight)
• Seoi-nage, right and left - 60 seconds (30 sec each side, alternating or straight)
• 60 second cardio break - keep moving/active recovery

Repeat third group

• Cool-down for 5 minutes, including stretching.

Notes:

• The full routine is 42 - 43 minutes, and is intended to stand alone.
• An after judo-class conditioning version would not require the warm-up, and could perform each group only once, cutting the time to less than half.
• Although this is intended to be used by judoka who are familiar with, and skilled in the movements, even a completely untrained person could attempt to safely and basically "go through the motions" and still get a good cardio routine, in the same way that Tae-bo offered a good work-out, but certainly didn't train people in an effective combat sport or martial art.

Tue Apr 27, 2010: Judo Cardio X, Abs

Started working on "Judo-X", using Kenpo-Cardio-X as a template.

Cardio/Cross-Training:

• Judo-X (Started at 8:20 pm)

Abs/Lower-back

• (Lower-back Extensions
• Ab-Ripper-X

Finished at 9:56 pm

Mon Apr 26, 2019: Off

Sun Apr 25, 2010: Legs, Stretch

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 7:26 pm.

• Doing P90X Legs and Back workout without any back.

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Finished at 8:40 pm

Sat Apr 24, 2010: Arms

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.
Started at 9:54 pm.

Arms:

• Warm-up - 6 min
• Laying BB Triceps Extensions - 50, 55, 55, 60, 55 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above, except for last set: 10, 10, 8, 6, 8
• Laying Single DB Triceps Extension, palms facing in - 20.5 x5 lbs: 8, 8, 8, 7, 7
• BB Curls (standard grip) - 70, 75, 75, 75, 70 lbs: 10, 8, 8, 8, 7
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 14, 12 (hold for second at top)
• 10:53 pm

Abs/Lower Back:

• Ab-Ripper-X
• (Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 11:14 pm

Fri Apr 23, 2010: Off

Thu Apr 22, 2010: Plyometrics

Still resting left shoulder.

Started at: 7:33 pm

• P90X - Plyometrics
• Lower Back Extensions - 20, 20 (fin at 8:36 pm)
• (Yoga - Back Care

Finished at 8:39 pm (approximately)

Wed Apr 21, 2010: Off

Tue Apr 20, 2010: Arms

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 7:25 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x3, 15 - 10, 8, 8, 8, 10
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15+5 x2, 22.5x2 lbs - 10, 10, 6+1, 6+1, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5, 27.5x2, 22.5 - 10, 10, 10, 8, 10
• Concentration Curls - lbs: 22.5x3, 27.5x1, 22.5 - 10, 10, 10, 8, 10

Forearms:

• Reverse Wrist Curls - 22.5 (together) lbs: 20, 18, 14, 10

Abs/Lower Back

• Ab-Ripper-X (20 of each)
• (Lower Back Extensions: 20, 20

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 8:44 pm

Mon Apr19, 2010: Off

Sun Apr 18, 2010: Legs, Lower Back, Flexibility

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 8:30 pm.

• Doing P90X Legs and Back workout without any back.

Flexibility

• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• Lower back hyper-extensions: 20, 20

Finished at 9:40 pm

Sat Apr 17, 2010: Off

Fri Apr 16, 2010: Arms, Abs, Lower Back

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 7:38 pm.

Arms:

• Warm-up - 5 min
• Laying BB Triceps Extensions - 50, 55, 55, 60, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above, except for last set: 55: 10, 10, 8, 6, 8
• Laying Single DB Triceps Extension, palms facing in - 22.5, 20.5 x4 lbs: 5+1, 7, 7, 7, 8
• BB Curls (standard grip) - 70, 75, 80, 80, 70 lbs: 10, 9, 8, 7, 9+1
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 12, 12 (hold for second at top)
• 8:38 pm

Abs/Lower Back:

• Ab-Ripper-X
• (Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 8:56 pm

Thu Apr 15, 2010: Plyometrics

Still resting left shoulder.

Started at: 7:55 pm

• P90X - Plyometrics
• Lower Back Extensions - 20, 20 (fin at 9:01 pm)
• (Yoga - Back Care

Finished at 9:01 (approximately)

Tue Apr 12 - Wed Apr 13, 2010: Off

Not well.

Mon Apr 12, 2010: Arms

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 1:05 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x3, 15 - 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15+5 x2, 22.5x2 lbs - 10, 10, 6+1, 6+1, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5x1, 27.5x3 - 10, 10, 10, 8, 8
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 8, 8, 10

Forearms:

• Reverse Wrist Curls - 22.5 (together) lbs: 20, 16, 12+2, 10

Abs/Lower Back

• Ab-Ripper-X (20 of each)
• Lower Back Extensions: 20, 20

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 2:30 pm

Sun Apr 11, 2010: Off

Felt hungover, although haven't had a drink in weeks.

Sat Apr 10, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 1:12 pm.

• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 2:07 pm

Fri Apr 9, 2010: Off

Thu Apr 8, 2010: Arms, Abs, Lower Back

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 6:00 pm.

Arms:

• Warm-up - 5 min
• Laying BB Triceps Extensions - 50, 50, 55, 55, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 10, 8, 8, 5+2
• Laying Single DB Triceps Extension, palms facing in - 17.5, lbs: 8, 8, 8, 8, 8
• BB Curls (standard grip) - 70, 75, 80, 80, 70 lbs: 10, 9, 8, 6+1, 9+1
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 12, 10 (hold for second at top)
• 7:00 pm

Abs/Lower Back:

• Ab-Ripper-X
• Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 7:20 pm

Wed Apr 7, 2010: Off

Nauseous.

Tue Apr 6, 2010: Plyometrics, Lower Back, Stretching

Still resting left shoulder.

Started at: 7:16 pm

• P90X - Plyometrics
• Lower Back Extensions (fin at 8:19 pm)
• Yoga - Back Care

Finished at 2:15 (approximately)

Mon Apr 5, 2010: Off

Sun Apr 4, 2010: Arms, Ab-Ripper-X

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 7:42 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x4 - 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15, 15+5, 22.5x2 lbs - 10, 10, 6+1, 6, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5x2, 27.5x2 - 10, 10, 10, 8, 7+1
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 7, 7, 10

Forearms:

• Reverse Wrist Curls - 10 (each), 22.5 (together) lbs: 20, 16, 14, 10

Abs/Lower Back

• Lower Back Extensions: 20, 20
• Ab-Ripper-X (20 of each)

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 9:22 pm

Sat Apr 3, 2010: Off

Fri Apr 2, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 6:40 pm.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 7:38 pm

Thu Apr 1, 2010: Off

Wed Mar 31, 2010: Arms

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 4:56 pm.

Arms:

• Warm-up - 7 min
• Laying BB Triceps Extensions - 50, 50, 50, 55, 55 lbs: 10, 10, 10, 10, 8 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 8, 8, 7, 7
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Laying DB Triceps Extension, palms facing in - 22.5 x2, 15 remainder lbs: 5, 7 (cheat), 8, 8, 8
• BB Curls (standard grip) - 70, 70, 70, 70, 70 lbs: 10, 10, 8, 8, 8
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 5:47 pm

Abs/Lower Back:

• Ab-Ripper-X
• Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 6:16 pm

Sat Mar 27 - Tue Mar30, 2010: Off

Still not well. Have been consuming tainted Rolaids, and my legs have been incredibly sore since the work-out last Friday.

Fri Mar 26, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 11:56 am.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 12:49 pm

Thu Mar 11 - Thu Mar 25, 2010 - Very sick

Off for more than 2 weeks.

Wed Mar 10, 2010: Arms

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 5:04 pm.

Arms:

• Warm-up - 8 min
• Laying BB Triceps Extensions - 50, 55, 55, 60, 65 lbs: 10, 10, 10, 10, 8 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above, (except for last set - 55): 10, 8, 8, 6, 7
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 12 (w/ 10 lb dumbbell), 12 (w/ 10 lbs), 10 (w/ 15 lbs), 10, 10(superset with narrow bb curls)
• BB Curls (standard grip) - 70, 75, 80, 85, 70 lbs: 10, 10, 8, 6+1, 9+1
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 6:06 pm

Cardio:

• Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 7:20 pm

Judo-Cardio-X

Here's is my modification of Tony Horton's "Kenpo-Cardio-X" to my "Judo-Cardio-X". At the very least it will become one of my personal cardio routines, but I'd also like to offer it to my judo club to provide a cardio-intensive, judo focused routine for both competitors looking to "up their game", and recreational members who just want to get in better shape. If it becomes popular in any way, even just at this local dojo, I may actually make a video of myself and a few other judoka doing the routine and send it off to Tony Horton to see what he thinks.

Judo-Cardio-X, Version 1:

• Warm-up for 5 minutes plus 2-3 minutes of stretching. I used most of the P90X Legs & Back warm-up.

First Group: Breakfalls

• Rear breakfalls to squat - 30 seconds
• Rear breakfalls to stand - 30 seconds
• Rear breakfalls to stand with one leg (alternate each time) - 30 seconds
• Rear breakfalls to stand, adding plyometric jump - 30 seconds
• Right & left (alternating) side breakfalls to squat - 60 seconds
• Right & left side breakfalls to stand - 60 seconds
• 60 second cardio break - keep moving/active recovery

Repeat first group

Second group: Rolling breakfalls, Clean the Mats & Footsweeps

• Rolling breakfalls, alternating left and right (back and forth) - 60 seconds
• Clean the Mats, both ways - 60 seconds
• Deashi-barai, right and left - 60 seconds
• Okuri-ashi-barai, right and left - 60 seconds
• 60 second cardio break - keep moving/active recovery

Repeat second group

Third group: full body throws

• Uchi-mata, right and left - 60 seconds
• Kata-garuma, right and left - 60 seconds
• Tai-otoshi, right and left - 60 seconds
• Seoi-nage, right and left - 60 seconds
• 60 second cardio break - keep moving/active recovery

Repeat third group

• Cool-down for 5 minutes, including stretching.

Notes:

• The full routine is just under 45 minutes, and is intended to stand alone.
• An after judo-class conditioning version would not require the warm-up, and could perform each group only once, cutting the time in half.
• Although this is intended to be used by judoka who are familiar with, and skilled in the movements, even a completely untrained person could attempt to safely and basically "go through the motions" and still get a good cardio routine, in the same way that Tae-bo offered a good work-out, but certainly didn't train people in an effective combat sport or martial art.

Tue Mar 9, 2010: Judo-X, Abs, Lower-back

Started working on "Judo-X", using Kenpo-X as a template.

Cardio/Cross-Training:

• Judo-X (Started at 1:22 pm)

Abs/Lower-back

• Lower-back Extensions
• Ab-Ripper-X

Mon Mar 8, 2010: Plyometrics, Lower-back, Yoga

Still resting left shoulder.

Started at: 12:45 pm

• P90X - Plyometrics
• Lower Back Extensions (fin at 1:52 pm)
• Yoga - Back Care

Finished at 2:15 (approximately)

Sun Mar 7, 2010: Off - Still sick

Sat Mar 6, 2010: Arms, Abs/Lower-Back, Yoga

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 7:42 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x4 - 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15, 15+5, 22.5x2 lbs - 10, 10, 6+1, 6, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5x2, 27.5x2 - 10, 10, 10, 8, 7+1
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 7, 7, 10

Forearms:

• Reverse Wrist Curls - 10 (each), 22.5 (together) lbs: 20, 16, 14, 10

Abs/Lower Back

• Lower Back Extensions: 20, 20
• Ab-Ripper-X (20 of each)

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 9:22 pm

Fri Mar 5, 2010:Off - Sick

Thu Mar 4, 2010: Legs, Abs, Yoga

Just doing P90X Legs and Back, w/ no back. Increasing weight to 20 lb dumbbells on some movements.


Started at 6:28 pm.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• Ab-Ripper-X (Jacks: 50, (25
• Lower back hyper-extensions: 20, 20

Flexibility

• Yoga - Back Care w/ Rodney Yee

Finished at 8:20 pm

Wed Mar 3, 2010: Off - Sick

Tue Mar 2, 2010, Arms, Abs, Yoga

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 12:05 pm.

Arms:

• Warm-up - 10 min
• Laying BB Triceps Extensions - 50, 50, 55, 60, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 10, 10, 10, 6, 6
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 12 (w/ 10 lb dumbbell), 12 (w/ 10 lbs), 9 (w/ 15 lbs), 9, (superset with narrow bb curls)
• BB Curls (standard grip) - 70, 75, 80, 85, 75 lbs: 10, 10, 8, 7, 8
• 4 min
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 12:52 pm

Abs/Lower back:

• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm
• Lower back hyperextensions: 20, 20
• 1:20 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch:

• (P90X - Yoga - first 30 min
• Rodney Yee - Back Care Yoga

Finished at 2:05 pm

Mon Mar 1, 2010: Plyometrics (normally Cleans), Yoga

Still resting left shoulder.

Started at: 7:14 pm

• P90X - Plyometrics
• Lower Back Extensions
• Yoga - Back Care

Finished at 8:50 (approximately)

Sun Feb 28, 2010: Cardio (would be Pecs)

Started at 5:35 pm

Cardio:

• Interval-X 9did jumping jacks during anyof the plyo sets, since doing plyo's tomorrow)

Abs/Lower Back:

• Ab-Ripper-X
• Lower back Extensions

Flexibility:

• Back Care Yoga

Finished around 7:00 pm

Sat Feb 27, 2010 - Supplementary Arms (due to not doing chest & back)

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 2:40 pm

Triceps:

• Inverted Kick-backs - 15 lbs, 20 lbs: 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions - 15, 20 lbs - 10, 10, 8, 8, 8

Biceps:

• Concentration Curls - 20, 25 lbs: 12, 9, 8, 7, 6
• DB Hammer Curls - 20 lbs: 10, 10, 8, 8, 8 (25 lbs last 2)

Abs/Lower Back

• Ab-Ripper-X (20 of each)
• Lower Back Extensions: 20, 20

Cardio:

• Stationary Bike - 4 miles in 20 min

Flexibility:

• Standard leg stretches, a few yoga stretches for back

Finished around 4:45 pm

Fri Feb 26, 2010: Off

Thu Feb 25, 2010: Legs,

Could barely move for a few days due to leg pain after last week's work-out. Just doing P90X Legs and Back, w/ no back.


Started at 9:00 pm.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 8:45 pm

Wed Feb 24, 2010: Kenpo-X (would be official day off between Arms and Legs)

First attempt at Kenpo-X


Started at 4:22 pm

• Kenpo X
• Lower Back Hyperextensions
• Back Care Yoga

Finished at around 6:00 pm

Tue Feb 23, 2010: Arms, Ab-Ripper-X, Yoga

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 12:10 pm.

Arms:

• Warm-up - 10 min
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb dumbbell), 16 (w/ 10 lbs), 10 (w/ 15 lbs), 10 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 8, 8, 6 (7), 8
• 4 min
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 8, 7, 6, 8
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top - didn't hold this time)
• 1:12 pm

Abs/Lower back:

• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm
• Lower back hyperextensions: 20, 20
• 1:42 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch:

• (P90X - Yoga - first 30 min
• Rodney Yee - Back Care Yoga

Finished at 2:05 pm

Mon Feb 22, 2010: Plyometrics, Yoga (normally Cleans)

Still resting left shoulder.

Started at: 6:19 pm

• P90X - Plyometrics
• 10 min. or so.
• Yoga - Back Care

Finished at 7:55 (approximately)

Sat Feb 20 - Sun Feb 21, 2010: Off

Studied Saturday, wrote exam Sunday, then went out in the evening.

Fri Feb 19, 2010: Yoga

Studying today, but warmed up enough to do yoga (back care, Rodney Yee)

Thu Feb 18, 2010: Legs

Could barely move for a few days due to leg pain after last week's work-out. Just doing P90X Legs and Back, w/ no back.


Started at 6:55 pm.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• Ab-Ripper-X (Jacks: 50, (25
• Lower back hyper-extensions: 20, 20

Flexibility

• Yoga - Back Care w/ Rodney Yee

Finished at 8:45 pm

Wed Feb 17, 2010: Off

Tue Feb 16, 2010: Arms, Yoga

All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 12:19 pm.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb dumbbell), 16 (w/ 10 lbs), 15, 13 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 10, 8, 7, 8
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 14, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 7, 7, 5, 8
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top - didn't hold this time)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch:

• P90X - Yoga - first 30 min
• Rodney Yee - Back Care Yoga

Finished at 2:20 pm

Mon Feb 15, 2010: Cardio, Ab-Ripper, Yoga

Started at 1:10 pm.

• Interval-X - to first water break (about half)
• Ab-Ripper X
• Yoga - Rodney Yee Back Care Yoga

Finished around 3:00 pm

Sun Feb 14, 2010: Plyometrics (Normally Cleans)

Still resting left shoulder.

Started at: 2:58 pm

• P90X - Plyometrics
• Stretch

Finished at 4:30 (approximately)

Sat Feb 13, 2010: Off

Fri Feb 12, 2010: Cardio

Still letting left shoulder rest, and have gotten my sessions out of order. Could be doing lats today; will completely skip lats this week to let shoulder heal.

Started at 6:55 pm

• Interval-X Plus (Resting HR = 66, After warm-down = 120) - Didn't perform very well - had to stop for a great deal of it, but did the entire session.
• X-Stretch

Finished at 8:45 pm

Thu Feb 11, 2010: Arms, Ab-Ripper-X

All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 7:24 pm.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb wrist weight on opposite wrist for the rest), 15, 15, 13 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 8, 8, 7, 8
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 14, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 7, 7, 5, 8
• 5-10 min
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 2:55 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 8:45 pm

Wed Feb 10, 2020: Off

Legs very sore.

Tue Feb 9, 2010: Legs (squats, P90X)

Started at 3:24 pm.

• Squats (Kelly on shoulders): 12, 12, 12, 12
• 5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• Lower back hyperextensions: 20, 20
• Jacks: 50, (25
• Stretch

Finished at 5:07 pm

Sun Feb 7 - Mon 8, 2010: off

Tired from course, and possibly sick on Monday.

Sat Feb 6, 2010: Lats

Working out at U of W gym during PTS class. Shouldn't have done lats, since now my shoulder is sore again. Should have done legs.

Started at 11:45 am

• Wide Grip chins (wider than normal due to better facility): 11+5, 5+5, 5+5, 4+5, 4+5
• Bent-over BB Rows - 90 lbs: 10, 9, 8, 8, 8

Finished at 12:20 pm

Wed Feb 3 - Fri 5, 2010: Off

Trying to rest left shoulder while conserving energy for personal trainer course.

Tue Feb 2, 2010: Arms, Ab Ripper X

All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 6:20 pm.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20, 15 (w/ 5 lb wrist weight on opposite wrist), 13, 13 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 12, 10, 8, 7, 8
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 15, (+ 5 lb wrist weights for the rest) 14, 14, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 7, 7, 5, 8
• 5-10 min
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 2:55 pm

(Stationary Bike: 3 Miles in 15 minutes

(Stretch

Finished at 7:45 pm

Mon Feb 1, 2010: Cleans, Plyometrics

Letting left shoulder heal, so cleans will be light, and not even to the catch position (more like an explosive upright row, but not as high, again due to shoulder), and shouldn't do delts at all.

Started at 7:21 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Light cleans: 1st sets 90 lbs, 2nd - 110 lbs, 3rd-4th - 120 lbs, 5th - 125 lbs, 6th - 130lbs, 7th - 135, 8th - 140 lbs
• (Cleans: (*1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 135 (140) 8th set) 2 min rest): 10, 8, 6, 4 (almost 5), 4, 2 (4), 3 (4), 3 =41 (2 min rest or more each, done at 8:07 pm) ->Light sets: 10, 8, 6, 6, 6, 5, 5, 5
• (Left shoulder too sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• (letting heal - Barbell Upright rows - 70 lbs: 10, 10, 9, 8,
• (letting heal - Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• (letting heal - Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• 7:50 pm -Sunrype Pineapple mango
• P90X Pyometrics - attempting after cleans! 35 min + warm down - not bad performance.
• (Ab Ripper X (Jacks: 50, (20 (Bicycle Crunches: 120, 80) -
• (Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 8:40 pm

Sun Jan 31, 2010: Pecs, cardio, abs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Letting shoulder heal, so going to unweighted, elbows by side to 45 degrees pushups(Dropping from 8 to 6 sets of pushups (possibly over-training).

Started at 5:50 pm.

• Pushups, elbows by side-to-45-degrees, unweighted, taking it easy: 25, 25, 25, (Kelly on back, not full weight) 8, 8, 8, (unweighted again) 20
• (Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups (3rd week) - 35, 25, 25, 25,
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)
• 6:20 pm
• Ab-Ripper X - 18 or more reps of each exercise (Jacks: 50
• Lower back hyperextensions: 20, 20

Finished at 6:55 pm

• Stationary Bike: 4 Miles in 20 minutes
• Stretch

Sat Jan 30, 2010: off

Off.

Fri Jan 29, 2010: Abs, cardio, stretch

Started at 5:54 pm

Abs:

• Ab-Ripper X - 18 or more reps of each exercise

Cardio:

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 7:00 pm

Thu Jan 28, 2010: Legs & Lats

Started at 9:00 pm.

• Doing P90X Legs and Back workout - did mostly Hammer Chins for back - approx: 16, 10, 8, 6, 5+4
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 12, 10, 10, 10, 10

Lower Back & Abs

• Lower back hyperextensions: 20, 20
• Jacks: 50, 25
• Stretch

Finished at 10:35 pm

Wed Jan 28, 2010: Off

Weak and dizzy, and really sore.

Tue Jan 26, 2010: Yoga, Arms

12:00 noon

• Q80W Yoga: first 30 min. Needed to warm-up first.

Started at 1:52 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 18, 20, 18, 16, 14 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 75 lbs - 9, 8, 7
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75 lbs: 8, 8, 7, 7, 6
• 5-10 min
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Did Ab Shredder yesterday)

Finished at 2:55 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 3:25 pm

Mon Jan 25, 2010: Cleans, Delts, Plyometrics

Letting left shoulder heal, so cleans will be light, and not even to the catch position (more like an explosive upright row, but not as high, again due to shoulder), and shouldn't do delts at all.

Started at 7:21 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Light cleans: 1st sets 90 lbs, 2nd - 110 lbs, 3rd-4th - 120 lbs, 5th - 125 lbs, 6th - 130lbs, 7th - 135, 8th - 140 lbs
• (Cleans: (*1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 135 (140) 8th set) 2 min rest): 10, 8, 6, 4 (almost 5), 4, 2 (4), 3 (4), 3 =41 (2 min rest or more each, done at 8:07 pm) ->Light sets: 10, 8, 6, 6, 6, 5, 5, 5
• (Left shoulder too sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• (letting heal - Barbell Upright rows - 70 lbs: 10, 10, 9, 8,
• (letting heal - Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• (letting heal - Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• 7:50 pm -Sunrype Pineapple mango
• P90X Pyometrics - attempting after cleans! 30 min + warm down - not bad performance.
• (Ab Ripper X (Jacks: 50, (20 (Bicycle Crunches: 120, 80) -
• (Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 8:50 pm

Sun Jan 24, 2010: Pecs, cardio, abs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Letting shoulder heal, so going to unweighted, elbows at 45 degrees pushups(Dropping from 8 to 6 sets of pushups (possibly over-training).

Started at 12:15 pm.

• Ab-Ripper X - 18 or more reps of each exercise
• Pushups, elbows by side-to-45-degrees, unweighted, taking it easy: 10 (sore, changed hand position to fingers somewhat to the side for next sets), 16, 20, 20, 20
• (Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups (2nd week) - 30 (35), 25, 25, 25,
• (Jacks: 50
• Lower back hyperextensions: 20, 20
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 1:05 pm

• Stationary Bike: 4 Miles in 20 minutes
• Stretch

Sat Jan 23, 2010: Off

Fri Jan 22, 2010: Lats

Not doing wide-grip chins due to sore left shoulder. Doing hammer chins instead.
All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 8:27 pm.

• Warm-up
• (Wide Grip Chins (unweighted, contract at top): 16+2, 7+5, 6+4, 5+4, 4+4
• Hammer chins: 13+2, 8+2, 6+3, 6+3, 5+3 (10 min)
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 12, 10, 10, 10, 10
• Lower back hyperextension: 20, 20
• P90X Ab Shredder - 17 reps each exercise
• (Jacks: 50, (20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 9:35 pm

(Stationary Bike: 3 Miles in 15 minutes

(Stretch

Finished at 9:35 pm

Thu Jan 21, 2010: Cardio & flexibility

Started at 8:05 pm

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 8:46 pm

Wed Jan 20, 2010: Squats (, Deads), Cardio, Yoga

Trying to let left shoulder heal, so no deads, and will do at least twice as many sets of squats as usual to compensate.

Started at 4:19 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• Squats (Kelly on shoulders): 12, 12, 12, 12, extra: 12, 12, 10, 10
• (Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (70 lbs): 10, 10, (10, 10)
• 15 minutes of technical difficulty
• P90X Ab Shredder - (still can't do 15 reps each) 16 minutes
• (Jacks: 50
• 5:23 pm
• Stationary Bike: 4 Miles in 20 minutes
• Back-care Yoga w/ Rodney Yee - 21 minutes or so
• Stretch

Finished at 6:26 pm

Tue Jan 19, 2010: Cardio & Flexibility

Started at 6:47

• Stationary Bike: 6 Miles in 30 minutes
• Stretch

Finished at 7:27

Mon Jan 18, 2010: Arms

Started at 2:55 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Arms:

• Warm-up
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 15, 15, 12, 12 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 12, 10, 10, 10,
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs: 12, 13, 13, 13, 12 (superset with wide bb curls)
• BB Curls (wider grip): - 70 lbs: 10, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Attempted P90X Ab Shredder earlier)

Finished at 3:45 pm

Stationary Bike: 5 Miles in 25 minutes

Stretch

Finished at 4:25 pm

Sun Jan 17, 2010: Cleans, Delts

Started at 2:36 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 135 (140) 8th set) 2 min rest): 10, 8, 6, 4 (almost 5), 4, 2 (4), 3 (4), 3 =41 (2 min rest or more each, done at 8:07 pm)
• (Left shoulder too sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Barbell Upright rows - 70 lbs: 10, 10, 9, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• (Jacks: 50, (20 (Bicycle Crunches: 120, 80) - Did some of P90X Ab Shredder earlier
• Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 3:52 pm

Sat Jan 16, 2010: Off

Fri Jan 15, 2010: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training). Also doing pushups with upper arms at less than 90 degrees due to sore shoulder.

Started at 10:37 am.

• Pushups (warm-up set of 20) - Kelly on back: (14), (12), 12, 10, 10, 6.5 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Incline pushups - 35, 25, 25, 25,
• Jacks: 50
• Lower back hyperextensions: 20, 20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 11:25 pm

• (Stationary Bike: 3 Miles in 15 minutes
• (Stretch

Thu Jan 14, 2010: Lats

Going back to unweighted chins (7th week), but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 5:38 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 16+2, 7+5, 6+4, 5+4, 4+4
• Bent-over BB Rows (90 lbs due to sore back (was 120 lbs) - hold at top) 10, 10, 10, 10, 8
• Lower back hyperextension: 20, 20
• Jacks: 50, (20
• (Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 6:25 pm

Stationary Bike: 3 Miles in 15 minutes

Stretch

Finished at 6:52 pm

Tue Jan 12 - Wed Jan 13, 2010: Off

Back pain (bad), and leg pain (good, from squats and deads).

Mon Jan 11, 2010: Squats, Deads

Started at 8:25 pm.

• Warm-up,
• Lower back hyperextension: 20, 20
• unplanned delay of more than 5 min.
• Squats (Kelly on shoulders): 12, 12, 12, 12,
• Dead Lift - 130 lbs: 10, (160 lbs) 10, 10, 10, 10
• (Straight-leg Deads (70 lbs): 10, 10, (10, 10)
• (Jacks: 50
• 8:53 pm
• (Stationary Bike: 4.5 Miles in 22.5 minutes
• (Stretch

Finished at 8:53 pm

Sun Jan 10, 2010: Arms

Started at 7:28 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

Arms:

• Warm-up
• Bench Dips - 75lbs on lap: 30, 26, 20, 17, (superset with narrow bb curls)
• BB Curls (narrower grip) - 70 lbs: 10, 10, 10, 10,
• Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, (superset with wide bb curls)
• BB Curls (wider grip): - 80 lbs: 8, 8, 8, 8
• Reverse DB Wrist Curls - 10 lbs each: 24, 20, 18, 15 (hold for second at top)

Abs/Lower back:

• Lower back hyperextensions: 20, 20
• Jacks: 50, (20 (Bicycle crunches: 120, 80)

Finished at 5:57 pm

(Stationary Bike: 3 Miles in 15 minutes

(Stretch

Finished at 8:30 pm

Fri Jan 8 - Sat Jan 9, 2010: Off

Friday was scheduled off, then Saturday had company and had to clean.

Thu Jan 7, 2009: Cleans, Delts

Started at 8:52 pm. All rest intervals of 1 to 1.5 minutes unless otherwise noted.

• Warm-up: Good Mornings: 20, 20, Rotator Cuff therapy, etc.
• Cleans: (1st set Warm-up with 100, 120 lbs 2 second set, 130 third set, 135 fourth set, 135 fifth set, 135 6th set, 135 7th set, 140 8th set) 2 min rest): 10, 8, 6, 4, 4, 4, 4, 3 = 33 (2 min rest or more each, done at 8:07 pm)
• (Left shoulder sore - Standing Barbell Military Press (behind head) - 70 lbs: 10 (12), 10, 10, 7 (8)
• Barbell Upright rows - 70 lbs: 8, 8, 8, 8,
• Lateral raises - 10 lbs 45 sec rest): 12 (5 lbs), 12, 12, 12
• Reverse Flies - 10 lbs each (45 sec rest intervals): 12 (5 lbs), 12, 12, 12
• Jacks: 50, (20 (Bicycle Crunches: 120, 80)
• (Reverse DB Wrist Curls - 10 lbs each: 20, 20, 15, 12 (hold for second at top)

Finished at 9:11 pm

Wed Jan 6, 2010: Pecs

All rest intervals between 1 and 1.5 minutes, unless otherwise noted. Dropping from 8 to 6 sets of pushups (possibly over-training)

Started at 7:47 pm.

• Pushups (warm-up set of 25) - Kelly on back: (14), (12), 12, 10, 10, 8 (no help), 7 (no help), 6(+20) (no help, then no weight)
• Decline pushups - 35, 25, 20, 20,
• Jacks: 50
• 10 minutes or more
• Lower back hyperextensions: 20, 20
• (Stationary Bike: 3 Miles in 15 minutes
• (Stretch
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 8:27 pm

Tue Jan 5, 2009: Lats

Going back to unweighted chins (5th week), but going to hold and contract at the top.

All rest intervals between 1.5 and 2 minutes, unless otherwise noted.

Started at 6:35 pm.

• Warm-up
• Wide Grip Chins (unweighted, contract at top): 15+5, 7+5, 6+4, 5+4, 4+4
• (Wide Grip Chins (with and 15 lbs (was 20 lbs, but that hurt biceps) around waist): 14+5 (2 min), 6+5, 4.5+4, 4+4, 4+4 (final set of 6 (7) with no weight)
• Bent-over BB Rows (80 lbs, 90 lbs due to sore back (120 lbs) - hold at top, improper technique) 12, 10, 10, 10, 8
• Lower back hyperextension: 20, 20
• Jacks: 50, (20
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 12 (hold for second at top)

Finished at 7:28 pm

Stationary Bike: 5 Miles in 25 minutes