Mon Nov 29, 2010: Legs, Core

Just doing P90X Legs and Back, still no back.

Started at 12:14 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for second half of work-out, added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:20 pm

Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, Lower back hyper-extensions (16, 16)
  

Finished at 1:25 pm

Wed Nov 24, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:04 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 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

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

Finished at 2:10 pm

Tue Nov 23, 2010: Off

Mon Nov 22, 2010: Legs, Abs, Lower-back

Just doing P90X Legs and Back, still no back.

Started at 11:02 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for second half of work-out, added second set of Calf Ext (10-5, slow-fast)
• (Added 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each at end
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:16 pm

Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 25, Oblique V-ups 20, 20, V-ups 20, Lower back hyper-extensions (16, 16)
  

Finished at 12:16 pm

Sun Nov 21, 2010: Off

Sat Nov 20, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:28 pm)
• Calf-Raises (1 set same as that in P90X Leg routine: 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

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

Finished at 2:21 pm

Fri Nov 19, 2010: Off

Thu Nov 18, 2010: Judo-Interval-Cardio-Plyo, Core

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:10 pm)
• Calf-Raises (1 set 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

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

Finished at 1:16 pm

Tue Nov 17, 2010: Off

Tue Nov 16, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 10:48 am.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders +10 lbs: 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 12:06 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 Nov 15, 2010: Off

Sun Nov 14, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:24 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 1:16 pm

Sat Nov 13, 2010: Off

Fri Nov 12, 2010: Judo-Interval-Cardio-plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:01 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 2:06 pm

Wed Nov 10 - Thu Nov 11, 2010: Off

Tue Nov 9, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:30 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 1:45 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 Nov 2 - Mon Nov 8, 2010: Off

Still not well. Broken finger too.

Mon Nov 1, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:58 pm.

• Doing P90X Legs and Back workout, no back.


• Added 1 sets of squats, Kelly on shoulders: 12 reps 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

Tue Oct 26 - Sun Oct 31: Off - Bad week healthwise