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