Sun Jan 30, 2011 - Judo-Cardio-X, Calves, Core

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:18 pm)
• Calf-Raises + 10 lbs (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: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 1:20 pm

Fri Jan 28 - Sat Jan 29, 2011 - Off

Thu Jan 27, 2011 - Judo-Interval-X, Calves, Core

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:44 pm)
• Calf-Raises + 10 lbs (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: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 2:48 pm

Wed Jan 26, 2011 - Off

Tue Jan 25, 2011: Legs (left leg first), Core

Just doing P90X Legs and Back, still no back.

Started at 1:29 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, with exception of both wall squats
• Added 1 set of squats, Kelly on shoulders +10 lbs: 12 reps
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves
• Finished around 12:54 pm

Lower Back & Abs

• Ab-Ripper-X-Lite - V-ups 30, Oblique V-ups 20, 20, Lower back hyper-extensions 20, 20
  

Finished at 2:50 pm

Sat Jan 22 - Mon Jan 24, 2011: Off

Fri Jan 21, 2011: Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:25 pm)
• (Calf-Raises + 10 lbs (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: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 5:26 pm

Wed Jan 19 - Thu Jan 20, 2011: Off

Tue Jan 18, 2011: Legs (right leg first)

Just doing P90X Legs and Back, still no back.

Started at 11:50 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire 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 12:54 pm

(Lower Back & Abs

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

Finished at 12:54 pm

Mon Jan 17, 2011: Off

Sun Jan 16, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 3:42 pm)
• (Calf-Raises + 10 lbs (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: 25, 20, 20
• Lower-back Extensions 20, 20

Finished at 4:36 pm

Sat Jan 15, 2011: Off

Fri Jan 14, 2011: Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 5:55 pm)
• Calf-Raises + 10 lbs (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: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 6:48 pm

Sat Jan 9 - Thu Jan 13, 2011: Off

Sick

Fri Jan 7, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 2:35 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: 30, 20, 20
• Lower-back Extensions 20, 20

Finished at 3:30 pm

Wed Jan 5 - Thu Jan 6, 2011: Off

Sore legs and sick

Tue Jan 4, 2011 - Legs

Just doing P90X Legs and Back, still no back.

Started at 12:45 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire 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 1:45 pm

(Lower Back & Abs

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

Finished at 1:55 pm

Tue Dec 28 - Mon Jan 3, 2011 - Off - holidays and sick