Mon Oct 25, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 8:51 pm

Warm-up - 4 minutes

Traps:

• DB Shrugs - 20, 20 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Superset biceps and triceps on both of the following:

Biceps:

• DB Curls (standard grip, light): 10 lbs x4 - 10, 10, 10, 10
• DB Hammer Curls (light): 10lbs x4 - 10, 10, 10, 10
• 3 min rest

Triceps:

• DB Kick-backs - palms-down (light) 10 lbs x4 - 10, 10, 10, 10
• DB Kick-backs - palms-in (light): 10 lbs x4 - 10, 10, 10, 10
• 2 min rest

Fore-arms:

• (DB Wrist Curls - Triple Set: Reverse-Hammer-Regular - 10, 10, 10, 10 (7.5 lbs on all Rev Wrist Curls, and on last two sets of Hammers) lbs - 12-10-12, 12-10-12, 10-10-12, 12-12-12

(Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 9:48 pm

Sun Oct 24, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 2:27 pm)
• Calf-Raises (1 set same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast. Calves still sore from Friday)
• (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
• Extra Stretching

Abs/Lower-back

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 20, 20, 20
• Lower-back Extensions 20, 20

Finished at 3:35 pm

Fri Oct 22- Sat Oct 23, 2010: Off (Did Calves on Fri)

2 sets of P90X calves with 10 lbs around waist. Second set 10-5 slow-fast reps instead of 15-10.

Thu Oct 21, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 7:35 pm

Warm-up - 4 minutes

Traps:

• DB Shrugs - 20, 20 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Biceps:

• DB Curls (standard grip, light): 10, 12,5, 12.5, 12.5 lbs - 12, 10, 10, 10
• DB Hammer Curls (light): 5, 10, 12.5, 12.5 lbs - 12, 12, 10, 10
• 3 min rest (right arm - 14.25 inches

Triceps:

• DB Kick-backs - palms-in (light): 5, 10 x3 lbs - 12, 12, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5 x3 lbs - 12, 10, 10, 10
• 2 min rest (right arm - 14.5 inches)

(Fore-arms: (Did them yesterday)

• (DB Wrist Curls - Triple Set: Hammer-Regular-Reverse - 10, 10, 10, 7.5 (7.5 lbs on last 3 Rev Wrist Curls) lbs - 10-10-8, 10-10-10, 10-10-10, 14-14-10

Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 8:48 pm

Wed Oct 20, 2010: Back & Chest (very light)

Only movements with elbows right by the side of the torso, using very light weights.

Started at 8:44 pm
Warm-up:

• Standard, plus Shrugs (Side-Rear-Front, 1 min rest in between): 15, 20 lbs - 12-10-10, 10-10-10

Lats:

• Bent-over DB rows: 15, 20, 20, 25 lbs - 10, 10, 10, 10

Chest:

• DB Bench-press (elbows by side, palms facing together): 10, 15, 15, 15, 15 lbs - 10, 10, 10, 10, 10

Fore-arms:

• DB Wrist Curls - Triple Set: Reverse-Hammer-Regular - 10, 10, 10, 10 (7.5 lbs on all Rev Wrist Curls, and on last two sets of Hammers) lbs - 12-10-12, 12-9-12, 10-12-12, 10-10-12

Stretch

Finished at 9:45 pm

Tue Oct 19, 2010: Off

Mon Oct 18, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:56 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 2:07 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 Oct 17, 2010: Arms - modified

I've completely destroyed my shoulder again, and don't think I can do any triceps (going to try extremely light kick-backs), and must go light on biceps. Going to concentrate on forearms, and add shrugs, just to help keep the shoulder girdle strong and to help warm-up.

Started at 6:10 pm

Warm-up - 6 minutes

Traps:

• DB Shrugs - 20, 25 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Biceps:

• DB Concentration Curls (light): 15, 10, 10, 10 lbs - 8, 10, 10, 10
• DB Hammer Curls (light): 5 lbs - 10, 10, 10, 10

Triceps:

• DB Kick-backs - palms-in (light): 5, 5, 7.5, 10 lbs - 10, 10, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5, 10, lbs - 10, 10, 10, 10

Fore-arms:

• DB Wrist Curls - Triple Set: Hammer-Regular-Reverse - 10, 10, 10, 7.5 (7.5 lbs on last 3 Rev Wrist Curls) lbs - 10-10-8, 10-10-10, 10-10-10, 14-14-10

Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 7:28 pm

Sat Oct 16, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:38 pm)
• Calf-Raises (1 sets same as that in P90X Leg routine + 10 lbs around waist: 1st set 15 slow, 10 fast)
• (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
• 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)
• V-Ups (Jack-knives): 30, 25
• Oblique V-Ups: 15, 15
• Lower-back Extensions 16, 16

Finished at 1:55 pm

Tue Oct 12 - Fri Oct 15, 2010: Off

Legs too sore to do anything on Tuesday or Wednesday, then too depressed and listless. Time to pick up the pieces.

Mon Oct 11, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 4:15 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 5:32 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

Tue Oct 5 - Sun Oct 10, 2010: Off

Stomach problems, plus shoulder extremely sore from working-out, gardening and catching speaking.

Mon Oct 4, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:46 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
• 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)
• Lower-back Extensions 16, 16
• V-Ups (Jack-knives): 30, 25
• Oblique V-Ups: 15, 15

Finished at 2:49 pm

Sat Oct 2 - Sun Oct 3, 2010:Off

Fri Oct 1, 2010: Arms - 1, Cardio, Calves

Measurements (right arm):

• Cold - 13.75 inches
• After 1st superset- 14.25 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 15 inches

Started at 6:48 pm

Warm-up: 5 minutes

Arms (Thomas Triples - superset each pair):

• DB Reverse Curls: 10, 15, 17.5, 17.5 - 10, 10, 10, 10,
• Lying DB Triceps Extensions - palms up: 10, 15, 17.5, 17.5 - 10, 10, 8, 8
• 2 minutes rest
• DB Hammer Curls: 17.5, 22.5, 25, 25 - 10, 10, 8, 10,
• Lying DB Triceps Extensions - palms in: 17.5, 17.5, 15, 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, 10, 10, 10
• Lying DB Triceps Extensions - palms down: 15, 15, 15, 15, 15 - 10, 10, 10, 10, 10
• Fin at 7:41 pm

Fore-arms - Triple Super-set of the following:

• Reverse DB Wrist Curls - 10, 7.5 x3 lbs - 12, 10, 12, 12 (hold for second at top)
• DB Wrist Hammer Curls - 10, 7.5 x3 lbs - 12, 12, 12,
• Wrist Curls - 10, 7.5 x3 lbs - 12, 12, 12, 12
• Fin around 7:50

Core/Cardio:

• Started around 8:06
• Judo-Interval-Cardio-Plyo - Just did the first half (didn't repeat)
• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all

Calves:

• P90X 3 way Calf-raises - 2 sets: 15 slow, 10 fast each; 10 slow, 5 fast

Finished at 8:44 pm or so.

WedSep 29, 2010: Off