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