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