Tue May 31, 2011 - Legs (right leg first)

Just doing P90X Legs and Back, still no back.

Started at 11:53 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, 25 lbs dumbbells for Toe-raise Squats (15 reps) and Step-back Lunges (12 reps)
• 2 set 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 1:14 pm

Sun May 29 - Mon May 30, 2011 - Off

Humidity did me in both days (mowed lawn on Sunday, and that was more than enough).

Sat My 28, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 7:02 pm)
• Extra Stretching

Finished at 7:52 pm

Fri May 27, 2011 - Off (should have been Chest and Back, but shoulder a little sore)

Thu May 26, 2011 - Hacky Sack

Started at 6:10 pm

• Warm-up (8 min)
• Solo Hacky Sack (35 min, best run of 11). Raining, so hacked under the carport.
• Mini Ab-Ripper

Finished at 6:55 pm

9:00 pm

• Shoulder Therapy

Wed May 25, 2011 - Off

Tue May 24, 2011 - Legs (left 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, 25 lbs dumbbells for Toe-raise Squats (15 reps) and Step-back Lunges (12 reps)
• 2 set 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 1:54 pm

Mon May 23, 2011 - Arms, Hacky Sack

Started at 3:05 pm

Warm-up shoulders.

Arms: Measurements before: R: 13.75" L: 13.25"

First arm session in over a year. Light and strict.

Thomas Triples - Tri-set the following:

• Reverse Triceps Kickbacks (palms forward when down) - 12, 12 @5lbs, 12, 12 @7.5lbs (4 sets total)
• Reverse DB Curls - 12, 12 @ 5lbs, 12, 12 @7.5lbs (4 sets total)

• Hammer Kickbacks - 12 @5lbs, 12, 12 @7.5 lbs, 10, 10 @10lbs (5 sets total)
• DB Hammer Curls- 12 @5lbs, 12, 12 @7.5 lbs, 12, 12 @10lbs (5 sets total)

• Forward Kickbacks (palms back when down) - 12 @5lbs, 12, 12 @7.5lbs, 10, @10lbs, 12 @7.5lbs (had some strain on shoulder with this movement) (5 sets total)
• DB Curls - 12 @5lbs, 12 @7.5lbs, 12, 12, 12 @10lbs (5 sets total)

Finished at 4:52 pm. Measurements after: R: 14.4", L: 14.25"

Hacky Sack

Started at 5:02

• Solo for 30 min (neighbor and friend joined in for 10 min or so)
• Best run of 10

Finished at 5:30 pm

Sun May 22, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:37 pm)
• Extra Stretching

Finished at 2:26 pm

Sat May 21, 2011 - Off

Fri May 21, 2010 - Shoulder Therapy, Chest & Back

Started at 8:00 pm

Shoulder Therapy: Tri-set each of the following groups:

• Front Shoulder Raises: palms in, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs x2
• Lateral Raises, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs x2
• Front Shoulder Raises: palms back (thumb toward body) - 12 @ 2.5 lbs, 12 @ 5 lbs x2

• Shrugs: front - 12 @ 5 lbs, 12 @ 10 lbs
• Shrugs: side - 12 @ 5 lbs, 12 @ 10 lbs
• Shrugs: rear - 12 @ 5 lbs, 12 @ 10 lbs

Chest & Back: Started at 8:37 pm. First session after long time off due to shoulder injury, so starting very light, and just doing 1 exercise for each. Superset the following:

• Bent-over DB Rows - 12 @ 5 lbs, 12 @ 10 lbs, 12 @ 15 lbs, 12 @ 20 lbs
• Bench Press, elbows by side - 12 @ 5 lbs, 12 @ 10 lbs, 12 @ 15 lbs, 12 @ 20 lbs
• Stretch lats and pecs

Finished at 9:00 pm

Thu May 19, 2011 - Hacky Sack, Core | Shoulder Therapy

Started at 1:30 pm

• Warm-up (10 min)
• Solo Hacky Sack (35 min, best run of 15)
• Mini Ab-Ripper

Finished at 2:30

9:00 pm

• Shoulder Therapy

Wed May 18, 2011 - Off

Scheduled day off, and not feeling well at all.

Tue May 17, 2011 - Legs (right leg first)

Just doing P90X Legs and Back, still no back.

Started at 1:00 pm.

• Doing P90X Legs and Back workout, no back. Added 10 lbs around waist for entire work-out, 25 lbs dumbbells for Toe-raise Squats (15 reps) and Step-back Lunges (12 reps)
• (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 2:10 pm

Mon May 16, 2011 - Hacky Sack

Started at 12:39 pm

• Warm-up (10 min)
• Solo Hacky Sack (40 min, best run of 10)
• Stretch

Finished at 1:30

Didn't have much energy again today, so heart rate remained fairly low.

Sat May 14 - Sun May 15, 2011 - Off

Not feeling well.

Fri May 13, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 7:38 pm)
• Extra Stretching

Finished at 8:26 pm

Still lacking in energy, and significant lactic acid build-up.

Thu May 12, 2011: Hacky Sack

Started at 6:55 pm

• Warm-up (10 min)
• Solo Hacky Sack (30 min, best run of 15)
• Stretch

Finished at 7:40

Didn't have much energy today, so heart rate remained fairly low.

Tue May 10, 2011 - Legs (left leg first)

Just doing P90X Legs and Back, still no back.

Started at 1:32 pm.

• 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 2:43 pm

Mon May 9, 2011 - Yard Work

Yard work all day, plus around 15 min. of hacky sack.

Sun May 8, 2011 - Off - Worked Outside

Yard work for 4 hours

Sat May 7, 2011 - Hacky Sack

Cardio: Started at 2:15 pm

• Warm-up (8 min or so)
• Solo Footbag (indoor) for 35 min (HR over 125 for a good amount of time, and as high as 140, run of 19 in a row)

(Core:

• Mini-Ab-Ripper

Finished at 3:06 pm

Fri May 6, 2011 - Off

Thu May 5, 2011 - Hacky Sack

Cardio: Started at 8:00 pm

• Warm-up (8 min or so)
• Solo Footbag (indoor) for 40 min (HR over 115 for a good amount of time, run of 11 in a row)

(Core:

• Mini-Ab-Ripper

Finished at 6:20 pm

Wed May 4, 2011 - Legs (right leg first, no squats at the end)

Just doing P90X Legs and Back, still no back.

Started at 1:07 pm.

• 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 2:19 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 May 3, 2011 - Off

Kelly's birthday, and legs still fatigued from everything else.

Mon May 2, 2011 - Hacky Sack, Core

Cardio: Started at 5:35 pm

• Warm-up (8 min or so)



• Solo Footbag (indoor) for 30 min (HR over 115 for a good amount of time, run of 8 in a row)

Core:

• Mini-Ab-Ripper

Finished at 6:20 pm

Sun May 1, 2011 - Half of Judo-Interval-X and Interval-X-Plus each

Shoulder Therapy (with very light Arms):
Started at 4:45 pm


Cardio/Cross training:
Started at 5:35 pm

• Judo-Interval-X - First half


• Interval-X-Plus - First half


• Extra Stretching

Finished at 6:32 pm

Sat Apr 30, 2011 - Footbag

Cardio: Started at 2:45 pm

• Warm-up


• Solo Footbag for 40 min (HR over 135 for a good amount of time, run of 14 in a row)

(Core:

• Mini-Ab-Ripper

Finished at 3:40 pm