Mon Dec 26, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 2:25 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @10lbs, 8, 8 @15lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @15lbs, 12 @20lbs, 10 @25lbs, 10, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far (? didn't wear HR mon)
  

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total (?)
  

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total ?

Fin at 3:33 pm

Sat Dec 24- Sun Dec 25, 2011 - Off

Fri Dec 23, 2011 - Chest & Back, Abs

Started at 2:00 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press - 15 @30lbs, 12 @50lbs. 10, 7, 6, 6 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @20lbs, 10 @25lbs, 10, @30lbs
  
• 5 min rest
• Good Mornings - 15 @0lbs, 10, 10, 10 @38lb bar
• Two-Arm DB Bent-over Rows - 15 @30lbs, 12 @40lbs, 10, 8, 8 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 14, 8+2, 5+5, 5+5, 5+5 = 54 total, 37 no cheat (90 sec rest)
• ? cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 184 cals so far

Finished off with more Pot Stirrers and stretching. 250? cals burned
3:20 pm

Thu Dec 22, 2011 - Off

Wed Dec 21, 2011 - Legs & Lower-back (half session)

Started at 6:16 pm.

• Warm-up (6-8 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 10 @35lbs, 10 @40lbs, 8 @45lbs (left first)
• (DB Straight-Leg Deads - 15 @0lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (120 cals so far)
• (Seated Calf Raises - 20, @155lbs (Kelly + 25lbs), 20 @180lbs, 20 @205lbs 20, 18 @230lbs
• (Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side
• 145 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 7:2 pm, 180 cals burned.

Tue Dec 20, 2011 - Arms1

Started at 5:20 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.75", L 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 12 @ 48lbs, 10 @ 58lbs, 9, 8 @63lbs
  
• BB Curls - 15 @ 38lbs 12 @48lbs, 10 @ 58lbs, 8, 6+1 @63lbs
  
• 15.75", 15.2" (68 cals so far)

• Laying DB Hammer Extensions -12 @20lbs, 8, 7, 7, 6+1 @22.5lbs
  
• DB Hammer Curls - 12 @20lbs, 8, 9, 7, 7 @22.5lbs
  
• 15.9", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 12 @38lbs, 9, 8, 8, @48lbs
  
• Reverse BB Curls - 12 @38lbs, 7+1, 6+1, 5+1, @48lbs
  
• 15.75", 15.3", (190 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 10, 8, 8, 6, 6 @38lbs
• BB Wrist Curls - 14, 10, 10, 8, 8 @38lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 226 cals burned
  

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 240 cals

Stretch

Fin @ 6:39 pm

Mon Dec 19, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 4:05 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 10 @10lbs, 8, 8 @12.5lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 12 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total
• Fin at 12:55 pm

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total

Fin at 5:02 pm

Sun Dec 18, 2011 - JudoFit | Arms2 (half)

JudoFit

• Started at 2:12 pm,
• 2 full sets (6 units), 244 cals burned, 48 min total, including warmup and stretching at the end.
• Fin at 3:00 pm

Arms2

Started at 3:55 pm

Super-set:

• Incline DB Curls - 14 @ 20lbs, 9 @25lbs, 6 @30lbs, 8, 8, 7 @25lbs
  
• Dips - 24, 18, 14, 14, 14, 14
• 68 cals burned
• Stretch
  

Sat Dec 17, 2011 - Off

Fri Dec 16, 2011 - Chest & Back, Abs

Started at 1:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12, 12 @50lbs. 7, 7, 8 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @15lbs, 12 @20lbs, 8, @25lbs
• 5 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 230 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 184 cals so far

Finished off with more Pot Stirrers and stretching. 250 cals burned
2:33 pm

Thu Dec 15, 2011 - Off

Wed Dec 14, 2011 - Legs & Lower-back

Started at 5:09 pm.

• Warm-up (9-10 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (right first)
• DB Straight-Leg Deads - 15 @0lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (162 cals so far)
• Seated Calf Raises - 20 @155lbs (Kelly + 25lbs), 20 @180lbs, 20 @205lbs 20, 18 @230lbs
• (Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side
• 222 cals so far.

Cool down, stretch. Finished at 6:28 pm, 238 cals burned.

Tue Dec 13, 2011 - Arms1 & Abs

Started at 11:06 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.7", L 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12 @ 48lbs, 10, 8, 8 @ 53lbs
• BB Curls - 15 @ 28lbs 12 @48lbs, 10, 8, 8 @ 53lbs
• 15.25", 15" (68 cals so far)

• Laying DB Hammer Extensions -12, 10, 9, 8, 7, @20lbs
• DB Hammer Curls - 12, 10, 9, 8, 8 @20lbs
• 15.6", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 15, 12 @28lbs, 12, 10 @33lbs, 9 @38lbs
• Reverse BB Curls - 12, 12 @28lbs, 10, 10 @33lbs, 7 @38lbs
• 15.6", 15.3", (182 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 12, 10, 8, 7, 7 @33lbs
• BB Wrist Curls - 14, 12, 11, 10, 10 @33lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 230 cals burned (260 cals last time)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 240 cals

Stretch

Fin @ 12:39 pm

Mon Dec 12, 2011 - Shoulders, JudoFit

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 11:59 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 10, 10, 10 @10lbs
• Front Laterals - 15 @5lbs, 12, 12, 12 @10lbs, 8 @15lbs
• DB Upright Rows - 12 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 11 @20lbs, 10 @25lbs, 8, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 120 cals so far

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 161 cals burned total
• Fin at 12:55 pm

JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

(AirDyne:

• 16 min, 3.1 miles, 100 cals from just this(1 min intervals slow, mid, fast, w/ 1 min slow at end)

Stretch

260 cals total

Fin at 1:38 pm

Sun Dec 11, 2011 - Off - Exam

Sat Dec 10, 2011 - JudoFit (half)

JudoFit

• Started at 5:45 pm,
• 128 cals burned, 29 min total, including warmup and stretching at the end.
• Just not feeling like I could do the entire thing today.
• Fin at 6:14

Fri Dec 9, 2011 - Arms2 & Abs

Arms2 & Abs to The Velvet Underground & Nico

Started at 6:06 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.6", L 14.5" cold):

Super-set each group:

• Incline DB Curls - 13 @ 20lbs, 10 @25lbs, 5 @30lbs, 7 @25lbs, 8 @ 20lbs
• Dips - 26, 17, 14, 13, 11
• 4 min rest (15.25", 15.125")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 10, 8, 8 @20lbs, (Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 12 @15lbs, 10, 8, 8 @20lbs, (Left only: 12 @15lbs

(R 15.4", L 15.25", 118 cals so far)

(Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 8, 8, 8, 8 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 10, 10 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 220 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 6:58 pm

142 cals burned

Thu Dec 8, 2011 - Chest & Back, Abs

Started at 5:31 pm with Iggy & the Stooges - Funhouse

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 8, 8 @50lbs (all 1 min rest)
• DB Flys - 15 @10lbs, 12, 12, 12, 12 @15lbs
• 5 min rest
• Good Mornings - 12 @10lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 165 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 184 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 198 cals burned

6:51 pm

Wed Dec 7, 2011 - Off - Should Have Been Legs

Extremely sick. Missing first leg workout in ages.

Tue Dec 6, 2011 - Arms1 & Abs

Started at 6:52 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.7", L 14.25" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12, 10, 10 @48lbs, 8 @ 53lbs
• BB Curls - 15 @ 28lbs 12, 10, 10 @48lbs, 8 @ 53lbs
• 15.5", 15.2" (77 cals so far)

• Laying DB Hammer Extensions -10, 8, 8, 7, @20lbs
• DB Hammer Curls - 12, 10, 9, 9, 8 @20lbs
• 15.5", 15.25"

• Laying Reverse BB Extensions - 15, 12 @28lbs, 10, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 9, 8, 8 @33lbs
• 15.6", 15.25", 150 cals burned? Seems low (220 last time)

Fore-arms:

• (Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• (BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 185 cals burned (260 cals last time)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 200 cals

Stretch

Fin @ 8:10 pm

Sun Dec 4, 2011 - Shoulders, JudoFit

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 11:50 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 10, 10, 10 @10lbs
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 12 @10lbs, 10 @12.5lbs
• DB Upright Rows - 15 @10lbs, 12 @20lbs, 10, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs
• Shrugs - 15 @35lbs, 12 @45lbs, 12, 10, 10 @50lbs
• 144 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 161 cals burned total
• Fin at 12:55 pm

JudoFit:

• Started at 1:00 pm
• 240 cals burned
• Fin at 1:42 pm

(AirDyne:

• 16 min, 3.1 miles, 100 cals from just this(1 min intervals slow, mid, fast, w/ 1 min slow at end)

Stretch

388 cals total

Fin at 1:51 pm

Sat Dec 3, 2011 - Arms2 & Abs

Arms2 & Abs to Are You Experienced (Jimi Hendrix Experience) and The Stooges (Iggy & The Stooges)

Started at 1:04 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.6", L 14.25" cold):

Super-set each group:

• Incline DB Curls - 15 @10lbs, 12 @ 25lbs, 7, 5 @30lbs, 7 @25lbs, 8 @ 20lbs
• Dips - 25, 17, 13, 13, 11, 12
• 5 min rest (15.6", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 9, 8, 8 @20lbs, Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 12 @15lbs, 9, 8, 8 @20lbs, Left only: 12 @15lbs

(R 15.6", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 8, 8, 8, 8 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 10, 10 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 220 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 2:23 pm

255 cals burned

Fri Dec 2, 2011 - Off

Sick

Thu Dec 1, 2011 - Half of Chest & Back with The Cream

Started at 8:25 pm with Disraeli Gears. Not feeling all that well; not going to do Dips or Bent-over Rows.

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 8, 7, 7, 7 @50lbs (all 1 min rest expt last 2 were 90 seconds - 2 extra, not doing Dips)
• (Dips - 14, 11, 9, 9, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 15 @10lbs, 12, 12, 12 @28lb bar
• (Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5, 4+2 = 60 total, 40 no cheat (90 sec rest, 10 extra reps due to no Bent-over Rows)
• 120 cals so far

(Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 222 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 128 cals burned

9:21 pm

Wed Nov 30, 2011 - JudoFit, Legs & Lower-back

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 4:20 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 134 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @0lbs, 12, 12 @20lbs, 12 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (210 cals so far)
• Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• (P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 20, 18, 16, 16, (16) @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 284 cals so far.

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 5:48 pm, 304 cals burned.

Tue Nov 29, 2011 - Arms1 & Abs

Started at 4:32 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.7", L 14.25" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12, 10, 9 @48lbs, 7 @ 53lbs
• BB Curls - 15 @ 28lbs 12, 10, 9 @48lbs, 8 @ 53lbs
• 15.25", 15" (77 cals so far)

• Laying DB Hammer Extensions -9, 8, 7, 7 @20lbs, 10 @ 15lbs
• DB Hammer Curls - 12, 10, 9 @20lbs, 7 @25lbs, 8 @ 20lbs
• 15.5", 15.1"

• Laying Reverse BB Extensions - 12, 10 @28lbs, 9, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 9, 8, 8 @33lbs
• 15.75", 15.2" (biggest ever), 220 cals burned

Fore-arms:

• (Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• (BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 18, 15, 12, 10, 10 @10lbs
• Wrist Rotations - 20, 14, 10, 10, 10 @10lbs
• 260 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 290 cals

Stretch

Fin @ 5:55 pm

Mon Nov 28, 2011 - Off

Hung over!

Sun Nov 27, 2011 - Shoulders, Abs with 'Here's Little Richard'

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 11:34 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 10, 10, 10 @10lbs
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs
• DB Upright Rows - 15 @10lbs, 12, 10 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8, 8, 6 @25lbs
• Shrugs - 15 @30lbs, 12, 12 @45lbs, 10, 10 @50lbs
• 140 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 155 cals burned total

AirDyne:

• 16 min, 3.1 miles, 100 cals from just this(1 min intervals slow, mid, fast, w/ 1 min slow at end)

Stretch

255 cals total

Fin at 1:15 pm

Sat Nov 26, 2011 - JudoFit

Judo-Fit

• Started at 1:00 pm, 274 cals burned, 52 min total, including warmup and 10 min stretching at the end.
• Fin at 1:52

Fri Nov 25, 2011 - Arms2, Abs with CCR

Arms2 & Abs to the CCR Box Set

Started at 12:23 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.6", L 14.25" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, 8 @25lbs
• Dips - 24, 16, 11, 11, 9, 13
• 5 min rest (15.5", 14.75")

• Preacher Curls - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 10, 8, 8, 7 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 8, 8 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 248 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 1:39 pm

278 cals burned

Thu Nov 24, 2011 - AirDyne Intervals

AirDyne: One minute intervals of slow - medium - fast.

• Started at 2:30 pm
• 32 minutes, 10.1 km (6.3 miles) 255 cals including stretching.
• Finished at 3:10 pm

Wed Nov 23, 2011 - Chest & Back, Abs

Started at 7:31 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 10 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 11, 8, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 14, 11, 9, 9, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 12 @10lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 11+3, 6+4, 5+5, 5+5, 5+1 = 50 total, 32 no cheat (90 sec rest)
• 202 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 222 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 232 cals burned

8:52 pm

Tue Nov 22, 2011 - JudoFit, Legs

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 5:18 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 140 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @0lbs, 12, 12 @20lbs, 10 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (240 cals so far)
• Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 20, 18, 16, 16, (16) @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 354 cals so far.

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 7:03 pm, 380 cals burned.

Mon Nov 21, 2011 Arms 1, Abs

Started at 11:27 am

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 10, 9, 8 @48lbs, 6 @ 53lbs
• BB Curls - 15 @ 38lbs 10, 9, 8 @48lbs, 7 @ 53lbs
• 15.2", 14.8"

• Laying DB Hammer Extensions -9, 7, 6, 6 @20lbs, 10 @ 15lbs
• DB Hammer Curls - 12, 10, 9 @20lbs, 6 @25lbs, 8 @ 20lbs
• 15.5", 15"

• Laying Reverse BB Extensions - 12, 10 @28lbs, 8, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 8, 8, 8 @33lbs
• 15.7", 15.3" (biggest ever), 230 cals burned

Fore-arms:

• Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 10, 10 @10lbs
• Wrist Rotations - 14, 10, 10, 10 @10lbs
• 286 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 306 cals

Stretch

Fin @ 1:03 pm

Sun Nov 20, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 7:02 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 10, 8 @10lbs, 12 @5lbs,
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs (forget to set HR Mon till 1st set here)
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8, 8 @25lbs
• Arnold Press - 15 @10lbs, 10 @15lbs, 8 @20lbs, 6 @25lbs, 8 @20lbs, 9 @15lbs
• Shrugs - 15 @20lbs, 12, 12 @45lbs, 8, 8 @50lbs
• 150 cals so far

(Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 12, 12, 12, 12 @28lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 12, 12 @33lbs
• 
  
• Hammer Wrist Curls - 12, 10, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 213 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 145 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 8:10 pm

Sat Nov 19, 2011 - Off

Brunch with family, then studied for NWS exam

Fri Nov 18, 2011 - Chest & Back, Abs

Started at 12:38 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 15 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 11, 7, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 14, 10, 9, 8, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 11+3, 6+4, 5+5, 5+5, 4+2 = 50 total, 31 no cheat (90 sec rest)
• 236 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 256 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 274 cals burned

2:02 pm

Thu Nov 17, 2011 - Off

Still a little sick.

Wed Nov 16, 2011 - Legs, Abs

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 5:44 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 125 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (240 cals so far)
• Donkey Toe Raises - 23, 20, 18, 15 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) (+ 10lbs
• Seated Calf Raises - 20, 20, 20, 20, 18 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 375 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 7:33 pm, 418 cals burned.

Mon Nov 14 - Tue Nov 15, 2011 - Off (sick)

Sun Nov 13, 2011 - Arms, Abs

Started at 7:54 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.6", L 14.1" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, (8 @25lbs
• Dips - 20, 16, 11, 10, 9, (8
• 5 min rest (15.25", 14.6")

• Preacher Curls - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs
• Twisting Kickbacks - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 10, 12, 10, 10 @28lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• Wrist Rotations - 14, 12, 10, 10 @10lbs
• (260 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 9:18 pm

278 cals burned

Sat Nov 12, 2011 - Off

Fri Nov 11, 2011 - Chest & Back, Abs

Started at 8:06 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 15 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 7, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 15, 10, 8, 8, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 10 @40lbs, 9, 8 @45lbs, 9 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 10+2, 6+4, 5+5, 5+5
• 238 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 258 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 267 cals burned

9:24 pm

Thu Nov 10, 2011 - Off

Funeral for Uncle Dick.

Wed Nov 9, 2011 - AirDyne

AirDyne:

• Started at 9:25 pm
• 31 minutes, 6.1 miles 225 cals including stretching.
• Finished at 10:05 pm

Tue Nov 8, 2011 - Legs, Lower-back & Abs

Started at 7:18 pm.

• Warm-up (9-10 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• had to wait for Kelly - 5 min
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 23, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 18, 20, 20, 18, 18 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 335 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 354 cals so far

Cool down, stretch. Finished at 9:12 pm, 378 cals burned.

Mon Nov 7, 2011 - Shoulders, Fore-arms, Abs

Very light shoulders due to injury.

Started at 8:06 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 8, 8 @10lbs, 10 @5lbs,
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8, 8 @25lbs
• Arnold Press - 12 @10lbs, 10 @15lbs, 9 @20lbs, 6 @25lbs, 8 @20lbs, 9 @15lbs
• Shrugs - 15 @20lbs, 15 @35lbs, 10 @45lbs, 8, 8 @50lbs
• 157 cals so far

Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 12, 12, 12, 12 @28lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 12, 12 @33lbs
• 
  
• Hammer Wrist Curls - 12, 10, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 213 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 230 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 9:40 pm

Sun Nov 6, 2011 - Arms, Abs

Started at 7:25 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 14 @20lbs, 10 @30lbs, 6, 5 @35, 8 @25lbs
• Dips - 18, 16, 12, 10, 9, 8
• 5 min rest (15.25", 14.8")

• Preacher Curls - 14 @10lbs, 10 @20, 5 @25lbs, 8, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks - 14 @10lbs, 10 @20lbs, 5 @25lbs 8, 7 @20lbs, 10 @15lbs
• Took a bunch of demo pics, gave a good after-burn pump

(R 15.25", L 15")

(Fore-arms: Superset each group - Will do tomorrow!

• Reverse BB Wrist Curls - 18 @23lbs, 9 @28lbs, 10, 12, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 8, 12 @10lbs
• Wrist Rotations - 14, 10, 8, 8 @10lbs
• (300 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 9:00 pm

380 cals burned

Sat Nov 5, 2011 - Off

Busy all day.

Fri Nov 4, 2011 - Chest & Back, Abs

Started at 2:58 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 15 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 15, 10, 8, 8, 8, 8 (rest between 75 & 90 secs)
• 5 min rest
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10 @40lbs, 8 @45lbs, 9 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 10+2, 6+4, 5+5, 5+5
• 297 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 340 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 300 cals burned

4:17 pm

Thu Nov 3, 2011 - Off (sick)

Wed Nov 2, 2011 - Legs & Lower-back, Abs

Started at 7:22 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, @40lbs (right first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• had to wait for Kelly - 8 min
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 23, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24, 20 @125lbs, 18, 18, 16 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 367 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 386 cals so far

Cool down, stretch. Finished at 8:55 pm, 410 cals burned.

Tue Nov 1, 2011 - Off (sick)

Mon Oct 31, 2011 - Arms, Abs

Started at 9:19 pm

Shoulder Therapy:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 9, 8 @30lbs, 5@35, 8 @25lbs
• Dips - 15, 16, 13, 9, 9, 8
• 5 min rest (15.3", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 8 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 9 @28lbs, 10, 12, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 8, 12 @10lbs
• Wrist Rotations - 14, 10, 8, 8 @10lbs
• (300 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 10:50 pm

320 cals burned

Sat Oct 29 - Sun Oct 30, 2011 - Off due to Nutrition & Wellness Specialist course

Fri Oct 28, 2011 - AirDyne

AirDyne:

• Started at 2:45 pm
• 3.3 m in 16 minutes, interval training, 20 min total w/ stretching, 128 cals

Thu Oct 27, 2011 - Chest & Back, Abs

Started at 5:16 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 15 @2.5lbs
• Front Shoulder Raises: thumbs in - 15 @2.5 lbs
• Lateral Raises, pause at top - 15 @2.5 lbs
• Pot Stirrers - each direction, both arms - 15 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 12, 8, 8, 8, 7, 8
• 
  
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• (Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 10+2, 6+4, 4+5, 4+5
• 297 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 14, 14, 12, 12
• 360 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 378 cals burned

6:48 pm

Wed Oct 26, 2011 - Legs & Lower-back, Abs

Started at 7:22 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, @40lbs (right first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• had to wait for Kelly - 8 min
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 23, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24, 20 @125lbs, 18, 18, 16 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 367 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 8:02, 325 cals burned.

Tue Oct 25, 2011 - Legs, Lower-back, Abs

Started at 6:23 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @15lbs, 12 @25lbs, 10, 10 @35lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 20, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24 @100lbs +10lbs, 20, 20, @125lbs +10lbs
• Toe Roll Iso-Lunges - 20 each side
• 288 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 8:02, 325 cals burned.

Mon Oct 24, 2011 - Shoulders, Fore-arms, Abs

Very light shoulders due to injury.

Started at 8:59 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12, 12, 12, 10 @7.5lbs,
• Front Laterals - 15 @5lbs, 12, 12 @7.5lbs, 12, 12 @10lbs
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8 @25lbs
• Arnold Press - 12 @10lbs, 10 @15lbs, 9, 6 @20lbs, 8, 9 @15lbs
• Shrugs - 15 @20lbs, 15 @35lbs, 10, 10 @45lbs
• 162 cals

Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 12, 11, 10 @28lbs, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 12, 12, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 225 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 242 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 10:40 pm

Sun Oct 23, 2011 - JudoFit

Judo-Fit

• Started at 4:04 pm, 296 cals burned, 47 min total, including warmup and cooldown.

Sat Oct 22, 2011 - Arms, Abs

Started at 7:42 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 12 @25lbs, 8 @30lbs, 5@35, 9 @25lbs
• Dips - 15, 14, 13, 10, 9, 8
• 5 min rest (15.3", 14.9")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 9, 9, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8, 9, 7 @20lbs, 8 @15lbs

(R 15.25", L 15")

(will do tomorrow - Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 10 @28lbs, 10, 12, 8 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 8 @33lbs
• 
  
• Hammer Wrist Curls - 18, 14, 14, 12 @7.5lbs
• Wrist Rotations - 14, 10, 10, 8 @7.5lbs
• (329 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 8:50 pm

?? cals burned

Fri Oct 21, 2011 - AirDyne

AirDyne

• 30 min in 3 part intervals, 200 calories, 6.2 miles

Thu Oct 20, 2011 - Chest & Back, Abs, AirDyne

Started at 8:22 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• DB Shrugs - 12 @10lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12, 12 @50lbs, 9, 6 @55lbs
• Dips - 12, 9, 9, 8, 7, 7
• 
  
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• (Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 9+1, 6+2, 5+3, 4+4

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 220 cals so far

AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 350 cals burned

10:10 pm

Wed Oct 19, 2011 - Legs & Lower-back, Abs

Started at 6:50 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @15lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs
• DB Stiff-Leg Deads - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 20, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24, 24, 24, 24 @100lbs +10lbs
• Toe Roll Iso-Lunges - 20 each side

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 8:30, 300 cals burned.

Mon Oct 17, 2011 - Shoulders, Abs, AirDyne

Very light shoulders due to injury.

Started at 7:19 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 12 @2.5lbs, 12 @5lbs, 12, 12 @7.5lbs, 10 @10lbs
• Front Laterals - 12 @5lbs, 12, 12 @7.5lbs, 8, 8 @10lbs
• DB Upright Rows - 15 @5lbs, 12 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8 @25lbs
• Arnold Press - 15 @5lbs, 12 @10lbs, 10, 10@15lbs, 7 @20lbs
• Shrugs - 15 @20lbs, 12 @30lbs, 12 @40lbs
• 100 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25

AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 9:02 pm

Sun Oct 16, 2011 - Airdyne

AirDyne:

• Started at 3:40 or so
• 20 min of intervals
• Just under 4 miles.
• Stretch
• Bike claimed >200 cals, HR Mon claimed 150 cals

Sat Oct 15, 2011 - Arms, Abs

Started at 8:40 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.25" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs, 8 @30lbs, 4@35+2@30lbs, 8 @20lbs
• Dips - 12, 12, 12, 9, 8, 9
• 5 min rest (15.3", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 9, 7 @20lbs, 8 @17.5lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8 @20lbs, 8 @17.5lbs, 8, 10 @15lbs

(R 15.5", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 10 @28lbs, 10, 12, 8 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 8 @33lbs
• 
  
• Hammer Wrist Curls - 18, 14, 14, 12 @7.5lbs
• Wrist Rotations - 14, 10, 10, 8 @7.5lbs
• (329 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 10:30 pm

357 cals burned

Thu Oct 13, 2011 - Legs, Abs, Airdyne

Hit my quads hard this week with 2nd weekly Leg session, JudoFit and AirDyne bike, so no squats today (also neck too sore to put Kelly on shoulders)

Started at 1:46 pm.

• Warm-up
• (Squats w/ calf raises, Kelly on shoulders + 10lbs: 12, 12, 12, 12, 10
• DB Stiff-Leg Deads - 12 @12lbs, 10, 10, 10 @20lbs,
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 20, 20, 20, 16 @Kelly on back + 10lbs
• Seated Calf Raises - 20, 24, 24, @100lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

AirDyne:

• 20 min

Cool down, stretch. Finished at 3:35, 400 cals burned.

Wed Oct 12, 2011 - Chest & Back

Started at 12:54 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 12 @50lbs, 7, 6 @55lbs
• Dips - 10, 10, 9, 7, 6, 5
• (Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 12 @35lbs, 9, 8 @40lbs
• 
  
• Good Mornings - 12, 12, 12 @23lb bar
• (Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @ 30lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 8, 6+2, 5+3, 4+4

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 14, 14, 12, 12

AirDyne:

• 3.2 km (2 miles) in 10 min.

Finished off with more Pot Stirrers and stretching. 350 cals burned

2:45 pm

Tue Oct 11, 2011 - AirDyne, Abs

AirDyne:

• Started at 3:45 or so
• 20 min of straight riding, then did intervals for the remainder 1 min fast, 1-2 min mid
• 16 km (10 miles) in 52 min.
• Bike claimed 438 cals, HR Mon claimed 350 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Mon Oct 10, 2011 - Judo-Fit

Judo-Fit

• Started at 4:05 pm, 250 cals burned.

Sun Oct 9, 2011 - Shoulders, Legs

Very light shoulders due to injury.

Started at 2:17 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 12 @2.5lbs, 12 @5lbs, 12, 12 @7.5lbs, 10 @10lbs
• Front Laterals - 12, 12 @5lbs, 12 @7.5lbs, 8, 8 @10lbs
• DB Upright Rows - 15 @5lbs, 12 @10lbs, 12 @15lbs, 8, 8 @20lbs
• Shrugs - 12 @20lbs, 12 @30lbs, 12 @35lbs

Legs

• DB Balance Lunges - 12 @15lbs, 10 @25lbs, 10, 10 @30lbs
• Seated Calf Raises - 20 @50lbs, 20 @75lbs, 20, 20 @100lbs
• Donkey Toe Raises - 20, 20, 18 @Kelly + 10lbs

Finished at 3:48 pm

Hacky Sack

• 20 minutes, best run of 15

Fin at 4:25 pm

Sat Oct 8, 2011 - Off

Extremely sore neck/back. Still seems flu-like.

Fri Oct 7, 2011 - Arms, Abs

Started at 7:55 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Pot Stirrers - 10 each way, both arms @2.5lbs each

Upper Arms (R 14.5", L 14.2" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 14 @15lbs, 12, 11, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 10, 7 @17.5lbs (fair amount of cheats, negs)

• Laying DB Hammer Extensions -12, 10, 10, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12, 12, 10 @20lbs, 10 @25lbs

• Laying DB Extensions -10, 10, 9, 8, 8 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 10, 10, 10, 10, 10 @25lbs

(R 15.3", L 15")

Fore-arms:

• Reverse BB Wrist Curls - 18, 12, 10, 10, 10 @23lbs
• DB Wrist Curls - 14, 14, 12, 10, 10 @15lbs
• Wrist Rotations - 20, 18 @7.5lbs

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 9:35 pm

Thu Oct 6, 2011 - Chest & Back, Abs, Hacky Sack

Started at 4:07 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 12 @50lbs, @55lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 12 @35lbs, 9, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @ 30lbs, 12 @35lbs, 10, 10 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 12, 12

Finished off with more Pot Stirrers and stretching. 320 cals burned

5:31 pm

Hacky Sack

• 4 min, 17 sec jog around block
• 5 min stretching
• 20 min Hacky Sack (best run of 15)
• stretch

Fin at 6:17 pm. 169 cals burned.

Wed Oct 5, 2011 - Off

Tue Oct 4, 2011 - Legs

Started at 6:04 pm.

• Warm-up
• Squats w/ calf raises, Kelly on shoulders + 10lbs: 12, 12, 12, 12, 10
• DB Stiff-Leg Deads - 12 @12lbs, 10, 10, 10 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• Donkey Toe Raises - 20, 18, 18, 16 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side

Abs:

• V-Ups - 45, 25
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 7:38, 346 cals burned.

Mon Oct 3, 2011 - Off

Sun Oct 2, 2011 - Arms, Abs

Started at 8:40 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs

Upper Arms (R 14.5", L 14.2" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 9, 7 @17.5lbs (fair amount of cheats, negs)

• Laying DB Hammer Extensions -12, 10, 9, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12, 12, 10 @20lbs, 8 @25lbs

• Laying DB Extensions -10, 10, 8, 8, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 10, 10, 10, 10, 9 @25lbs

(R 15.5", L 15.25")

Fore-arms:

• Reverse Wrist Curls - 15, 12, 12, 12 @18lb bar
• DB Wrist Curls - 14, 12, 12, 12 @15lbs
• Wrist Rotations - 18, 18 @7.5lbs

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 10:20 pm

Fri Sep 30 - Sat Oct 1, 2001 - Off - Sick

Thu Sep 29, 2011 - Chest & Back, Abs

Started at 8:20 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• 
  
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 11, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 11, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12, 12, 12, 12 @35lbs, (12 @40lbs, 10, 10 @45lbs) (light due to sore neck)
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12, 12 @35lbs, (10, 9 @40lbs) (light due to sore neck)
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Abs:

• V-Ups - 40, (20
• Oblique V-Ups - 20 each side

Finished off with more Pot Stirrers and stretching

9:45 pm

Wed Sep 28, 2011 - Legs, Abs

Started at 5:36 pm.

• Warm-up
• Squats w/ calf raises, Kelly on shoulders + 10lbs: 12, 12, 12, 12, 10
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• (Step Back Lunges - 10, 10 @30 lbs, 8 @35lbs, 8 @40lbs, 6, 5 @45lbs
• DB Stiff-Leg Deads - 12 @12lbs, 12, 12, 12 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• Donkey Toe Raises - 20, 18, 18, 16 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Toe Roll Iso-Lunges - 20 each side

Abs:

• V-Ups - 45, 25
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 7:02, 339 cals burned.

Sat Sep 24 - Tue Sep 27, 2011 - Off

Regular day off Saturday, visited family on Sunday, felt sick on Monday, busy on Tuesday.

Fri Sep 23, 2011 - Arms

Started at 8:40 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs

Upper Arms (R 14", L 14" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10, 10 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 9, 7 @17.5lbs (fair amount of cheats, negs)

• Laying DB Hammer Extensions -10, 10, 8, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12, 10, 10 @20lbs, 8 @25lbs

• Laying DB Extensions -10, 9, 8, 8, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 10, 10, 10, 10, 9 @25lbs

(R 15.25", L 15", approx 200 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 10, 10 @18lb bar
• DB Wrist Curls - 14, 10, 8, 8 @15lbs
• Wrist Rotations - 14, @10lbs

Fin @ 10:05 pm

Thu Sep 22, 2011 - Chest & Back

Started at 7:38 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs, 12 @5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs, 12 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12 @5lbs
• DB Shrugs - 12 @10lbs, 12 @15lbs
• Pot Stirrers - each direction, both arms - 12, 12 @5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 12, 11, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 12 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12 @35lbs, 10, 9 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

(8:46 pm approx 210 cals).

Abs:

• V-Ups - 50, 20
• Oblique V-Ups - 20 each side

Finished off with more Pot Stirrers and stretching

8:59 pm (256 cals)

Wed Sep 21, 2011 - Legs (left leg first)

(All movements with 10 lbs around waist with the exception of Stiff-Leg Deads and Glute Ham Raises)

Started at 8:03 pm.

• Warm-up
• Squats w/ calf raises, Kelly on shoulders: 12, 12, 12, 12
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - 10, 10 @30 lbs, 8 @35lbs, 8 @40lbs, 6, 5 @45lbs
• DB Stiff-Leg Deads - 12 @12lbs, 12, 12, 12 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• Donkey Toe Raises - 20, 18, 16, 16 @Kelly on back
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves)
• Toe Roll Iso-Lunges - 20 each side
• (Jogged approx 1 km,
• stretch

Finished around 9:46 pm (440 cals burned, 458 after stretching)

Fri Sep 17 - Tue Sep 20, 2011 - Off

Re-injured left shoulder. Taking a few days off for rest and ice. Did Abs on Sunday.

Thu Sep 15, 2011 - Chest @ Back

Started at 9:20 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• DB Shrugs - 12 @10lbs
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 10 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10, 10, 10 @35lbs, 8 @40lbs
• (Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 12 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 12 @35lbs, 10, 9 @40lbs
• (Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Finished off with more Pot Stirrers and stretching (10:25 pm).

(Abs:

• V-Ups - 40, 20
• Oblique V-Ups - 20 each side

3:16 pm

Wed Sep 14, 2011 - Legs (right leg first, light work-out)

(All movements with 10 lbs around waist with the exception of Stiff-Leg Deads and Glute Ham Raises - not tonight)

Started at 8:25 pm.

• Warm-up
• Squats, Kelly on shoulders: 12, 12, (12, 12)
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - (12 @25 lbs,) 10 @30lbs, (8 @35lbs,) 8 @40lbs, (6 @45lbs, 10@25lbs)
• DB Stiff-Leg Deads - 12 @12lbs, (12 @15lbs, 12,) 12 @20lbs,
• Glute-Ham Raises - 8, 8, (8, 8)
• Donkey Toe Raises - 20, 18, (16, 15 )@Kelly on back
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves)
• Toe Roll Iso-Lunges - 20 each side
• (Jogged approx 1 km,
• stretch

Finished around 9:10 pm (170 cals burned)

Mon Sep 12, 2011 - Upper Body

Started at 6:45 pm

Shoulder Therapy:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12, 12 @5lbs, 10, 10 @7.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12 @10lbs, 12, 12, 12 @15lbs
• DB Shrugs - 12 @15lbs, 12 @25lbs, 12 @30lbs, 12 @35lbs
• DB Bent-over Rows (double arm) - 12 @25lbs, 12 @35lbs, 10, 10, 8 @40lbs
• DB Bench press, elbows out - 12 @30lbs, 12 @40lbs, 12 @45lbs, 10, 9 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 9, 8, 8 @25lbs
• Laying DB Extensions -10 @20lbs, 8, 7, 5 @25lbs, 7 @20lbs, 8 @15lbs
• Reverse Wrist Curls - 16, 14, 12, 11, 10 @7.5lbs
• (Wrist Curls - 16 @12.5lbs, 14, 14, @17.5lbs

Abs:

• V-Ups - 40, 25
• Oblique V-Ups - 20 each side

Finished off with Pot Stirrers and stretching.

Finished at 8:44 pm

Sun Sep 11, 2011 - Judo-Fit

Started at 12:43 pm

Cardio/Cross-Training:

• Judo-Fit (44 min, 265 cals burned)
• Stiff-leg Dead-lifts - 12, 12 @ 12.5lb DBs
• Good Mornings - 12, 12 @ 18lb bar
• Glute-Ham Raises - 8, 8, 8
• Donkey Toe Raises - 12, 15, 14, 12 @Kelly on back
• (Total cals burned 455, so burned another 190 cals with the leg exercises)
• (Calf-Raises (P90X style, but toes in-toes straight-toes in, 10 lbs around waist)
• (Toe-Roll Iso-Lunges - 16 each way, 10lbs around waist)
• Extra Stretching

Finished at 2:10 pm

Sat Sep 10, 2011 - Off - Not feeling well.

Fri Sep 9, 2011 - Arms

Started at 12:54 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs

Upper Arms (R 14", L 14" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 12, 10 @17.5lbs, 7 @20lbs
• Reverse DB Curls - 12 @15lbs, 10, 9 @17.5lbs, 6 @20lbs (cheat on last set, negs)

• Laying DB Hammer Extensions -10, 10, 8, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10, 10, 10 @20lbs, 8 @25lbs

• Laying DB Extensions -10, 9, 8, 8, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 12, 10, 10, 10, 9 @25lbs

(R 15.25", L 15", approx 200 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 15, 12, 10 @7.5lbs
• Wrist Curls - 16 @12.5lbs, 16, 16, 12 @17.5lbs
• Wrist Rotations - 20, 20 @7.5lbs

Fin @ 2:44 pm

Thu Sep 8, 2011 - Chest & Back, Abs

Started at 1:45 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• DB Shrugs - 12 @10lbs
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 10, 9 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10, 10, 10 @35lbs, 8 @40lbs
• Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12, 10 @35lbs, 10, 8 @40lbs
• Medium Grip Chins Negatives, hold 2 secs - (due to shoulder) - 8, 8

Finished off with more Pot Stirrers and stretching (3:05 pm).

Abs:

• V-Ups - 40, 20
• Oblique V-Ups - 20 each side

3:16 pm

Wed Sep 7, 2011 - Off

Tue Aug 6, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist with the exception of Stiff-Leg Deads and Glute Ham Raises):

Started at 7:45 pm.

• Warm-up
• Squats, Kelly on shoulders: 12, 12, 12, 12
• (DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - 12 @25 lbs, 10 @30lbs, 8 @35lbs, 8 @40lbs, 6 @45lbs, 10@25lbs
• DB Stiff-Leg Deads - 12 @12lbs, 12 @15lbs, 12, 12 @20lbs,
• Glute-Ham Raises - 8, 8, 8, 8
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves)
• Toe Roll Iso-Lunges - 20 each side
• (Jogged approx 1 km,
• stretch

Finished around 9:10 pm (400 cals burned)

Mon Sep 5, 2011 - Upper Body

Started at 7:10 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 12, 12, 12 @5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12, 12 @10lbs, 12, 12 @15lbs
• DB Shrugs - 12 @15lbs, 12 @20lbs, 12, 12 @25lbs
• DB Bent-over Rows (double arm) - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10, 10 @40lbs
• DB Bench press, elbows out - 12 @30lbs, 12 @35lbs, 12 @40lbs, 12 @45lbs, 10 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 9, 8, 8 @25lbs
• Laying DB Extensions -10, 10, 8, 5 @20lbs (fail due to shoulder), 9 @15lbs
• Reverse Wrist Curls - 15, 12, 10, 10 @7.5lbs
• Wrist Curls - 16 @12.5lbs, 14, 14, @17.5lbs

Finished off with Pot Stirrers and stretching.

Finished at 9:15 pm

Sun Sep 4, 2011 - Off

Sat Sep 3, 2011 - Judo-Fit

Started at 8:30 pm

Cardio/Cross-Training:

• Judo-Fit (44 min, 255 cals burned)
• Stiff-leg Dead-lifts - 12, 12 @ 12.5lb DBs
• Good Mornings - 12, 12 @ 18lb bar
• Glute-Ham Raises - 8, 8, 8
• Calf-Raises (P90X style, but toes in-toes straight-toes in, 10 lbs around waist)
• Toe-Roll Iso-Lunges - 16 each way, 10lbs around waist)
• Extra Stretching
• burned another 120 cals with the leg exercises

Finished at 10:00 pm

Thu Sep 1, 2011 - Arms

Started at 8:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1

Upper Arms (R 14", L 14" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 10, 10, 9 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 9, 6 @17.5lbs (failure due to shoulder)

• Laying DB Hammer Extensions -12 @17.5lbs, 9, 8, 8 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12 @17.5lbs, 10, 10, 10 @20lbs

• Laying DB Extensions -9, 8, 8, 7, 6 @20lbs (fail due to shoulder), 10 @15lbs
• DB Curls - 12 @20lbs, 10, 10, 10, 9 @25lbs

(R 15", L 15", 186 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 12, 10 @7.5lbs
• Wrist Curls - 15 @12.5lbs, 12, 12, 12 @17.5lbs
• Wrist Rotations - 20 @7.5lbs

Fin @ 9:46 pm

Wed Aug 31, 2011 - Chest & Back

Started at 8:46 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: thumbs in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 9, 8 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10 @30lbs, 10, 10 @35lbs, 8 @40lbs
• Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Good Mornings - 12, 12 @18lb bar
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8, 8 @40lbs
• Medium Grip Chins (chair assist on way up, hold 2 secs, negatives - due to shoulder) - 8, 5

Finished off with more Pot Stirrers and stretching.

10:40 pm (approx 320 calories burned)

Tue Aug 30, 2011 - Legs (right leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist with the exception of Glute Ham Raise):

Started at 3:34 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - 10, 8, 8 @25 lbs, 8 @30lbs
• Stiff-Leg Deads - 12, 12 @20lb bar
• Glute-Ham Raises - 8, 8, 8, 8
• P90X Calf Raises
• Toe Roll Iso-Lunges - 20 each side
• Jogged approx 1 km, Cool down, stretch

Finished around 5:20 pm (450 cals burned)

Sun Aug 28 - Mon Aug 29, 2011 - Off (ill on Monday)

Sat Aug 27, 2011 - Judo-Interval-X (short version)

Started at 4:43 pm

Cardio/Cross-Training:

• Judo-Interval-X (short version, 26 min, 145 cals burned)
• Stiff-leg Dead-lifts (more as a warm-up for the next movement) - 10, 10 @ 12.5lb DBs
• Glute-Ham Raises - 8, 8
• Calf-Raises (P90X style, 10 lbs around waist)
• Hacky Sack - 20 minutes
• Extra Stretching

Finished at ? pm

Fri Aug 26, 2011 - Arms

Started at 8:04 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Upper Arms (R 13.9", L 13.75" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 10, 10, 8 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 8.5, 7 @7.5lbs

• Laying DB Hammer Extensions -10 @17.5lbs, 9, 8, 7 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10 @17.5lbs, 10, 10, 10 @20lbs

• Laying DB Extensions -8, 7, 7, 6 @20lbs (fail due to shoulder), 9 @15lbs
• DB Curls - 10 @20lbs, 10, 8, 9, 10 @25lbs

(R 14.9", L 14.75", 186 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 12, 10 @7.5lbs
• Wrist Curls - 15 @12.5lbs, 12, 10, @17.5lbs
• Wrist Rotations - 20 @7.5lbs

Fin @ 9:28 pm

Thu Aug 25, 2011 - Chest & Back

Started at 7:30 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Incline (30 degree) DB Bench Press - 15 @20lbs, 12 @25lbs, 10, 10 @30lbs, 10 @35lbs
• 
  
• Single-arm DB Bent-over Rows - 15 @20lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• warm-up lower-back
• Double-arm DB Bent-over Rows, elbows out - 12 @25lbs, 12, 12 @30lbs, 10, 10 @35lbs

Finished off with more Pot Stirrers and stretching.

9:05 pm (approx 300 calories burned)

Wed Aug 24, 2011 - Off

Stretched legs out

Tue Aug 23, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist with the exception of Glute Ham Raise):

Started at 9:00 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, @10 lbs, 10 @20lbs, 10 @25lbs, 8 @30lbs
• Step Back Lunges - 8, 8, 8, 8 @25 lbs
• Glute-Ham Raises - 8, 8, 8
• P90X Calf Raises
• Toe Roll Iso-Lunges - 16 each side
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Jogged approx 1 km, Cool down, stretch

Finished around 10:30 pm (390 cals burned)

Mon Aug 22, 2011 - Upper Body

Started at 9:52 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Super-set forward shrug rolls with reverse shrug rolls - 12 @10lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12, 10, 10, 10 @10lbs
• DB Bent-over Rows (double arm), elbows 45* - 12 @25lbs, 12 @30lbs, 10, 10, 10 @35lbs
• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 8, 8 @25lbs, 8 @20lbs
• Laying DB Extensions -12 @15lbs, 10, 7, 6, 6 @20lbs (fail due to shoulder)

Finished off with more Pot Stirrers and stretching.

Finished at11:24 pm

Sat Aug 20 - Sun Aug 21 - Off

Fri Aug 19, 2011 - Arms, Core

Started at 8:42 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Arms (R 13.9", L 13.6" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 10, 10, 10, 10 @15lbs
• Reverse DB Curls - 10, 10, 10, 10 @15lbs

• Laying DB Hammer Extensions -10, 10 @15lbs, 7, 6 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10, 10 @15lbs, 10 @20lbs

• Laying DB Extensions -10 @15lbs, 7, 6, 6 @20lbs (fail due to shoulder), @15lbs
• DB Curls - 10 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs

(R 14.8", L 14.75", 186 cals burned)

• Stretch
• Core-Ripper

Fin @ 9:58 pm

Thu Aug 18, 2011 - Chest & Back

Started at 8:25 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows 45* - 15 @15lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 10 @45lbs
• DB Bent-over Rows, elbows in - 15 @15lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 10 @45lbs
• warm-up lower-back
• DB Bench press, elbows out - 12 @25lbs, 12 @30lbs, 10 @35lbs, 10 @40lbs, 8 @45lbs
• DB (double arm) Bent-over Rows, elbows 45* - 12 @25lbs, 12 @30lbs, 10 @35lbs, 10@40lbs, 8 @45lbs

Finished off with more Pot Stirrers and stretching.

9:30 pm

Wed Aug 17, 2011 - Legs (right leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist (forgot this time!) with the exception of Glute Ham Raise):

Started at 8:34 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, @10 lbs, 10 @20lbs, 10 @25lbs, 8 @30lbs
• Step Back Lunges - 8, 8, 8, 8 @25 lbs
• Glute-Ham Raises - 8, 8, 8
• P90X Calf Raises
• Toe Roll Iso-Lunges - 15 each side
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Jogged approx 1 km, Cool down, stretch

Finished around 10:10 pm (392 cals burned)

Tue Aug 16, 2011 - Hacky Sack

Hacky Sack - Started at 7:52

• warm-up
• 30 min., best run of 22, 165 cals burned

Mon Aug 15, 2011 - Upper Body

Started at 8:10 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Upper Body:

• DB Bent-over Rows (double arm), elbows 45* - 12 @25lbs, 12 @30lbs, 10, 10, 10 @35lbs
• DB Bench press, elbows 45* - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs, 8 @45lbs
• DB Curls - 12 @20lbs, 10, 8, 8 @25lbs, 8 @20lbs
• Laying DB Extensions -12 @15lbs, 8, 7, 6, 6 @20lbs (fail due to shoulder)

Finished off with more Pot Stirrers and stretching.

Finished at 9:14 pm

Sun Aug 14, 2011 - Shoulders

Started at 8:40 pm

Shoulders:

• Scaptions: 12 @2.5lbs, 12, 10 @5lbs, 12, 12 @2.5lbs
• Lateral Raises, - 12, 12 @2.5 lbs, 10, 10, 10 @5lbs
• Reverse Lateral Raises - 12, 12, 12, 12, 12 @2.5 lbs
• Upright DB Rows - 12, 12, 12, 12, 12 @5lbs
• DB Press - 12 @2.5lbs, 12, 10, 10, 10 @5lbs
• DB Shrugs, both ways - 12 @5lbs, 12 @10lbs
• Pot Stirrers

Finished at 9:50 pm

Fri Aug 12, 2011 - Arms

Started at 6:35 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Arms (R 13.75", L 13.5" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @12.5lbs, 10, 10, 9 @15lbs
• Reverse DB Curls - 12 @12.5lbs, 10, 10, 10 @15lbs

• Laying DB Hammer Extensions -10, 10 @15lbs, 8 @17.5lbs, 6 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10, 10 @15lbs, 10 @17.5lbs, 10 @20lbs

• Laying DB Extensions -10 @15lbs, 8, 7, 6, 5 @20lbs (fail due to shoulder), @15lbs
• DB Curls - 10 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs

(R 14.8", L 14.6", 185 cals burned)

Finished at 7:38 pm

Hacky Sack - Started at 7:52

• warm-up
• 30 min., best run of 15
• (Mini Core-ripper

Finished around 9:00 pm

Thu Aug 11, 2011 - Chest & Back

Started at 1:10 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows in - 15 @15lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs, 8 @40lbs
• DB Bent-over Rows, elbows in - 15 @15lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs, 8 @40lbs

• DB Bench press, elbows 45* - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs, 8 @45lbs
• DB (double arm) Bent-over Rows, elbows 45* - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs, 8 @45lbs

Finished off with more Pot Stirrers and stretching.

Core:

• Mini Core-ripper

Finished at 2:06 pm

==========================================================

5:34 pm

• Warm-up
• Hacky Sack (30 min., best run of 19)

Wed Aug 10, 2011 - Forearms

Forearms - Started at 8:58 pm

• Reverse Wrist Curls - 12, 10, 10 @7.5lbs
• Wrist Curls - 14 @12.5lbs, 12, 12 @17.5lbs
• Wrist Rotations - 20 @7.5lbs
• Stretch

Fin @ 9:20 pm

Tue Aug 9, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out. This week going to do 2 extra sets of squats, remove Calf-raise Squats, add Glute-Ham Raise (All movements with 10 lbs around waist with the exception of Glute Ham Raise):

Started at 7:48 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, 12 @10 lbs, 12 @30lbs, 10 @40lbs
• Step Back Lunges - 8, 8, 8, 8 @50 lbs (25 lb DBs)
• Glute-Ham Raises
• P90X Calf Raises
• Toe Roll Iso-Lunges - 15 each side
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Cool down, stretch

Finished around 9:12 pm

Mon Aug 8, 2011 - Shoulders

Started at 9:12 pm

Shoulders:

• Scaptions: 12 @2.5lbs, 10, 10 @5lbs, 10 @7.5lbs, 10 @5lbs
• Lateral Raises, - 12 @2.5 lbs, 10, 10, 10, 10 @5lbs
• Reverse Lateral Raises - 12, 12, 12, 12 @2.5 lbs
• Upright DB Rows - 12, 12, 12, 12, 12 @5lbs
• DB Press - 12 @2.5lbs, 10, 10, 10, 10 @5lbs
• DB Shrugs, both ways - 12 @5lbs, 12 @10lbs
• Pot Stirrers

Finished at 10:10 pm

Sun Aug 7, 2011 - Arms, Hacky Sack, Core

Started at 6:34 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Arms (R 13.5", L 13.4" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @10lbs, 10 @12.5lbs, 10, 10 @15lbs
• Reverse DB Curls - 12 @10lbs, 10 @12.5lbs, 10, 10 @15lbs

• Laying DB Hammer Extensions -10, 10 @15lbs, 6, 6 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10, 10 @15lbs, 10, 10 @20lbs

• Laying DB Extensions -10 @15lbs, 6, 6, 6 @20lbs (fail due to shoulder), 9 @15lbs
• DB Curls - 10 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs

(R 14.75", L 14.5", 185 cals burned)

Finished at 7:40 pm

Hacky Sack - Started at 7:52

• warm-up
• 40 min., best run of 28, 192 cals burned
• Mini Core-ripper

Finished around 9:00 pm

Sat Aug 6, 2011 - Off - Blues Festival

Fri Aug 5, 2011 - Chest & Back, Core | Hacky Sack

Started at 1:34 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows in - 15 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs
• DB Bent-over Rows, elbows in - 15 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs, 10 @35lbs

• DB Bench press, elbows 45* - 15 @20lbs, 12 @25lbs, 12 @30lbs, 10 @35lbs, 9 @40lbs
• DB Bent-over Rows, elbows 45* - 15 @20lbs, 12 @25lbs, 12 @30lbs, 10 @35lbs, 9 @40lbs

Finished off with more Pot Stirrers and stretching.

Core:

• Mini Core-ripper

Finished at 2:50 pm

==========================================================

3:34 pm

• Warm-up
• Hacky Sack (50 min., best run of 19)

Wed Aug 3 - Thu Aug 4, 2011 - Off

Would have trained Thursday, but not well enough.

Tue Aug 2, 2011 - Legs (right leg first)

Adapting some P90X movements into a more anaerobic work-out (All movements with 10 lbs around waist):

Started at 12:46 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• Balance Lunges - 12, 12 @10lb DBs, 12 @15lbs, 10 @20lbs
• Calf-raise Squats - 12 @ 35 lb DBs, 10 @40lbs, 8, 8 @45lbs
• Step Back Lunges - 8, 8, 8, 8 @25 lb DBs
• P90X Calf Raises
• Toe Roll Iso-Lunges - 10 each side
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Cool down, stretch

Finished around 2:06 pm

Mon Aug 1, 2011 - Hacky Sack, Shoulders

Started at 7:55 pm

Warm-up + short hacky sack session (20 min, best run of 12 )

(8:37 pm)

Shoulders:

• Scaptions: 12 @2.5lbs, 10, 10, 10 @5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs, 10, 10, 10 @5lbs
• Upright DB Rows - 12 @5lbs, 10 @10lbs, 10, 10 @5lbs
• DB Press - 12 @2.5lbs, 10, 10, 10 @5lbs
• Pot Stirrers

Finished at 9:27 pm

Sun Jul 31, 2011 - Arms

Started at 8:30 pm

Warm-up + short hacky sack session (15 min, best runs of 25, 21 and 18)

(9:14 pm)

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 10 @10lbs x2, 10 @12.5lbs
• Reverse DB Curls - 10 @10lbs x2, 10 @12.5lbs

• Laying DB Hammer Extensions -10 @12.5lbs, 10, 9, 8 @15lbs,
• DB Hammer Curls - 10 @12.5lbs, 10, 10 @15lbs, 10 @20lbs

• Laying DB Extensions -10, 8, 7, 7 @15lbs (failure due to shoulder)
• DB Curls - 10, 10 @15lbs, 10, 10 @20lbs

(R 14.5", L 14.4")

Finished at 10:12 pm

Sat Jul 30, 2011 - Chest & Back

Started at 8:30 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 12 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs
• DB Bent-over Rows, elbows by side - 12 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs

• DB Bench press, elbows 45* - 12@15lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs
• DB Bent-over Rows, elbows 45* - 12@15lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs

Finished off with more Pot Stirrers and stretching.

Finished at 9:25 pm

Fri Jul 29, 2011 - Off - Friend popped by

Thu Jul 28, 2011 - Hacky Sack

Started at 7:30 pm

• Warm-up
• Solo Hacky-Sack (30 min, best run of 21)
• Mini-Core-Ripper
• Stretch

Finished at 9:05 pm

Wed Jul 27, 2011 - Forearms

Started at 9:45 pm

Forearms:

Tri-set:

• DB Wrist Curls - 3 sets, 12 reps each, 10, 12.5 x2 lbs
• DB Reverse Wrist Curls - 3 sets, 10 reps each, 10, 12.5, 7.5 lbs
• Hammer Wrist Curls - 3 sets, 10 reps each, 10, 12.5, 7.5 lbs

• Wrist rolls - 2 sets, 20 reps each

Finished at 10:05 pm

Tue Jul 26, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out (All movements with 10 lbs around waist):

Started at 7:24 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• Balance Lunges - 12 @20lbs (10 lb DBs) x4
• Calf-raise Squats - 12 @60 lbs (30 lb DBs), 12 @70lbs, 10 @80lbs x2
• Step Back Lunges - 8 @50 lbs (25 lb DBs) x4
• P90X Calf Raises
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Cool down, stretch

Finished around 2:26 pm

Mon Jul 25, 2011 - Hacky Sack

Started at 8:06 pm

• Warm-up
• Solo Hacky-Sack (45 min, best run of 21)
• (Mini-Core-Ripper
• Stretch

Finished at 9:05 pm

Sun Jul 24, 2011 - Arms

Started at 8:44 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x1
• Pot Stirrers - each direction, both arms - 12 @2.5lbs x1

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs
• Reverse DB Curls - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs

• Laying DB Hammer Extensions -12 @10lbs, 10 @15lbs x2, 4 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12 @10lbs, 10 @15lbs x2, 8 @20lbs

• Laying DB Extensions -10, 8, 7, 7 @15lbs (failure due to shoulder)
• DB Curls - 10 @15lbs x3, 10 @20lbs

(R 14.4", L 14.25")

Finished at 9:52 pm

Sat Jul 23, 2011 - Chest & Back

Started at 9:05 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 12 @5lbs, 12 @10lbs, 12 @20lbs, 12 @25lbs
• DB Bent-over Rows, elbows by side - 12 @5lbs, 12 @10lbs, 12 @20lbs, 12 @25lbs

• DB Bench press, elbows 45* - 12 @10lbs, 12@15lbs, 12 @20lbs, @25lbs
• DB Bent-over Rows, elbows 45* - 12 @10lbs, 12@15lbs, 12 @20lbs @25lbs

Finished off with more Pot Stirrers.

Finished at 10:00 pm

Fri Jul 22, 2011 - Off - too sick to do Judo-Interval-X

May have had heat stroke

Thu Jul 21, 2011 - Hacky Sack

Started at 8:32 pm

• Warm-up
• Solo Hacky-Sack (30 min, best run of 22)
• Mini-Core-Ripper
• Stretch

Finished at 9:25 pm

Wed Jul 20, 2011 - Hacky Sack

Started at 8:38 pm

• Warm-up
• Solo Hacky-Sack (30 min, best run of 20)
• (Mini-Core-Ripper
• Stretch

Finished at 9:26 pm

Tue Jul 19, 2011 - Off

Mon Jul 18, 2011 - Legs (right leg first)

Adapting some P90X movements into a more anaerobic work-out (All movements with 10 lbs around waist):

Started at 1:10 pm.

• Warm-up
• Calf-raise Squats - 12 @60 lbs (30 lb DBs), 12 @70lbs, 10 @80lbs x2
• Balance Lunges - 12 @20lbs (10 lb DBs) x4
• Step Back Lunges - 8 @50 lbs (25 lb DBs) x4
• 3 set of squats, Kelly on shoulders +10 lbs: 12 reps each
• 
  
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Cool down, str3tch

Finished around 2:26 pm

Sun Jul 17, 2011 - Shoulder Therapy, Arms

Started at 9:22 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x2
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x2
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x2
• Pot Stirrers - each direction, both arms - 12 @2.5lbs x2

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Reverse DB Curls - 12 @5lbs x2, 12 @7.5lbs
• Laying Reverse DB Extensions - 12 @5lbs x2, 12 @7.5lbs

• DB Hammer Curls - 12 @7.5lbs, 12 @10lbs x2
• Laying DB Hammer Extensions -12 @7.5lbs, 12 @10lbs x2

• DB Curls - 12 @10lbs, 12 @15lbs x2
• Laying DB Extensions - 12 @10lbs, 10 @15lbs x2

(R 14", L 14")

Finished at 10:25

Sat Jul 16, 2011 - Chest & Back (warm-up shoulders_

Started at 8:28 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs
• DB Bent-over Rows, elbows by side - 2 @5lbs, 1 @10lbs, 1 @15lbs, 1 @20lbs

• DB Bench press, elbows 45* - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs
• DB Bent-over Rows, elbows 45* - 1 @5lbs, 1 @10lbs, 1@15lbs, 1 @20lbs

Finished off with more Pot Stirrers.

Finished at 9:22 pm

Fri Jul 15, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 2:32 pm)
• Extra Stretching

Finished at 3:23 pm

Thu Jul 14, 2011 - Shoulder Therapy, Hacky Sack

Started at 8:18 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x2
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x2
• Lateral Raises, pause at top - 12 @2.5 lbs x2
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x2 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x2
• Pot Stirrers - each direction, both arms - 12 @zero lbs, 1 @2.5lbs

Hacky Sack

• Warm-up
• Solo Hacky-Sack (30 min, best run of 15)
• Mini-Core-Ripper
• Stretch

Finished at 9:40 pm