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