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