Fri Apr 29, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 3:35 pm)


• 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 4:27 pm

Thu Apr 28, 2011 - Cardio - Footbag, Core

Cardio: Started at 2:45 pm

• Warm-up


• Solo Footbag for 60 min (HR over 135 for a good amount of time, run of 9 in a row)

Core:

• Mini-Ab-Ripper

Finished at 3:55 pm

Wed Ap 27, 2011 - Off

Tue Apr 26, 2011 - Legs (left leg first, no squats at end)

Just doing P90X Legs and Back, still no back.

Started at 11:34 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, 22.5 lbs dumbbells for Toe-raise Squats and Step-back Lunges



• (2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each



• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps



• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves



• Finished around 12:39 pm

(Lower Back & Abs

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

(Finished at 1:14 pm

Mon Apr 25, 2011 - Footbag, Interval-X-Plus (half,modified), Core

Started at 11:40 am

Cardio:

• Footbag - 20 minutes with a partner, 15 minutes solo (HR as high as 132, max run of 8)


• (technical difficulties for 15 minutes or so)


• 12:37 pm


• Interval-X-Plus - modified to lessen leg intensity due to other leg intensive work-outs.


• Substituted Okuri-Ashi-Barai, Tai-otoshi, Matt-ebys, Stiff-leg Marching for any of the plyometrics or squat-like movements


• Extra Stretching

Core:

• Mini-Ab-Ripper: jacks - 30, oblique v-ups - 20 each, lower-back extensions - 20 each

Finished at 1:18 pm

Sun Apr 24, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:55 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 1:45 pm

Sat Apr 23, 2011 - Footbag

Should have done Judo-Interval-X today, but visiting for Easter (yesterday too), so going to do a quick 30 minute footbag session.

Started at 1:15 pm

• Warm-up/stretch


• Solo footbag session (25 minutes. Managed to get HR as high as 132, and a run of 18)

Finished at 1:45 pm

Thu Apr 21, 2011 - Cardio - Hacky Sack

Trying a new cardio routine: Footbag

Started at 3:12 pm

Finished at 4:14 pm (heart rate between 100 and 128, mostly between 115 and 120. Longest run of 8)

Core:

Mini-Ab-ripper

Stretch-out

Finished at 4:30 pm

Wed Apr 20, 2011 - Legs (Right leg first)

Just doing P90X Legs and Back, still no back.

Started at 12:38 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out,


• 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each


• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps


• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves



• Finished around 1:52 pm

(Lower Back & Abs

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

(Finished at 1:14 pm

Tue Apr 19, 2011 - Off

Mon Apr 18, 2011 - Interval-X-Plus (modified)

Started at 3:23 pm

• Interval-X-Plus - modified to lessen leg intensity due to other leg intensive work-outs.



• Substituted Okuri-Ashi-Barai, Tai-otoshi, Matt-ebys, Stiff-leg Marching for any of the plyometrics or squat-like movements



• Extra Stretching

Finished at 4:15

Sun Apr 17, 2011 - Judo-Interval-X, Core

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:38 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 1:40 pm

Mon Apr 11 - Sat Apr 16, 2011 - Off - Final week of school

Sun Apr 10, 2011 - Core, Judo-Interval-X (first two sets)

Abs/Lower-back (Started at 7:39 pm)

• V-ups - L. Oblique V-ups - R. Oblique V-ups: 30, 20, 20


• Lower-back Extensions 20, 20

Cardio/Cross-Training:

• Judo-Interval-X - first two sets (Started at 7:48 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

Finished at 8:11 pm

Sat Apr 9, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 2:14 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 3:06 pm

Wed Apr 6 - Fri Apr 8, 2011 - Off

New medication made me miss yesterday.

Tue Apr 5, 2011 - Legs (left leg first)

Just doing P90X Legs and Back, still no back.

Started at 11:53 am.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out,


• 2 sets of squats, Kelly on shoulders +10 lbs: 12 reps each


• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps


• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:07 pm

(Lower Back & Abs

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

(Finished at 1:14 pm

Mon Apr 4, 2011 - Off

Sun Apr 3, 2011 - Judo-Interval-X (skipped last 2 sets)

Cardio/Cross-Training:

• Judo-Interval-X (Started at 11:19 am) - short for time, skipped last 2 sets


• (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 11:53 pm

Sat Apr 2, 2011 - Off

Fri Apr 1, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:09 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 5:00 pm

Wed Mar 30 - Thu Mar 31, 2011 - Off

Legs more sore on Thu than Wed.