Wed Jun 29, 2011 - Shoulder Therapy

Shoulder Therapy (started at 8:55):

Quad-set the following:

• Scaptions: 12 @2.5lbs x3
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x3
• Lateral Raises, pause at top - 12 @2.5 lbs x3
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x3 (followed by pot stirrers)

Tri-set the following

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Tue Jun 28, 2011 - Off - Pulled left quad, can't do legs

Didn't warm-up properly before Sunday's hacky sack session.

Mon Jun 27, 2011 - Hacky Sack

Started at 1:40 pm

• Warm-up
• Solo Hacky-Sack (45 min, best run of 16
• Stretch

Finished at 2:40 pm

Sun Jun 27, 2011 - Hacky Sack

Went to Waterloo Park with my family, and played for at least an hour. Didn't really monitor anything, but managed a run of 16.

Sat Jun 25, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 6:18 pm)
• Extra Stretching

Finished at 7:11 pm

Fri Jun 24, 2011 - Hacky Sack

Started at 5:44 pm

• Warm-up
• Solo Hacky-Sack (40 min, best run of 22 (had another run of 19 and two runs of 16), heart rate as high as 13Mini Ab-Ripper
• Stretch

Finished at 6:45 pm

Thu Jun 23, 2011 - Hacky Sack, Core | Chest & Back

Started at 5:38 pm

• Warm-up (had to sprint back in the rain, which took some energy out of me)
• Solo Hacky-Sack (40 min, best run of 12, heart rate as high as 130)
• Mini Ab-Ripper
• Stretch

Finished at 6:45 pm

Started at 9: 15 pm - Chest & Back

• Bent-over DB Rows - 12 @5lbs x3
• Bench Press, elbows by side - 12 @5lbs x3
• Stretch lats and pecs

Wed Jun 22, 2011 - Shoulder Therapy

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x3
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x3
• Lateral Raises, pause at top - 12 @2.5 lbs x3
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x3 (followed by pot stirrers)

Tri-set the following

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Hacky Sack:

• 25 minutes, best run of 16, HR as high as 140

Tue Jun 21, 2011 - Legs (left leg first)

Just doing P90X Legs and Back, still no back.

Started at 12:40 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 2:00 pm

Mon Jun 20, 2011 - Hacky Sack

Started at 12:00 noon

• Warm-up (10 min)
• Hacky Sack with partner (60 min, best personal run of 12, heart rate fairly low).

Finished at 1:15 pm

Solo Session (didn't get much of a work-out with partner)

Started at 8:00 pm

• Warm-up
• Solo Hacky-Sack (45 min, best run of 12, heart rate as high as 150)

Sun Jun 19, 2011 - Off (Father's Day)

-walked around uptown for 2 hours or so.

Sat Jun 18, 2011 - Off (Should have done Judo-Interval-X)

Fri Jun 17, 2011 - Hacky Sack (Victoria Park)

Started at 11:00 am

• Warm-up (10 min)
• Solo Hacky Sack (60 min, best run of 12, heart rate as high as 135).
• Stretch

Finished at 12:15 pm

Thu Jun 16, 2011 - Hacky Sack

Impromptu, roughly 30 minutes. Scheduled day off.

Wed Jun 15, 2011 - Legs (right leg first)

Just doing P90X Legs and Back, still no back.

Started at 11:57 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

Tue Jun 14, 2011 - Hacky Sack

Started at 7:00 pm

• Warm-up (10 min)
• Solo Hacky Sack (45 min, best run of 12, heart rate as high as 135).
• Stretch

Finished at 8:10 pm

(7:00 pm

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

• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x3
• Lateral Raises, pause at top - 12 @2.5 lbs x3
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x3

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Mon Jun 13, 2011 - Off

Sun Jun 12, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 12:47 pm)
• Extra Stretching

Finished at 1:40 pm

Sat Jun 11, 2011 - Off (did 15 min of Hacky Sack)

Fri Jun 10, 2011 - Hacky Sack, Core, Shoulder Therapy

Started at 1:15 pm

• Warm-up (10 min)
• Solo Hacky Sack (45 min, best run of 19, heart rate as high as 150).
• Mini Core-Ripper
• Stretch

Finished at 2:45 pm

9:10 pm

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

• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x3
• Lateral Raises, pause at top - 12 @2.5 lbs x3
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x3

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Wed Jun 8 - Thu Jun 9, 2011 - Off

Tue Jun 7, 2011 - Legs (left leg first)

Just doing P90X Legs and Back, still no back.

Started at 12:15 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 1:31 pm

Mon Jun 6, 2011 - Off, Shoulder Therapy

Sun Jun 5, 2011 - Hacky Sack

Started at 11:55 am

• Warm-up
• Solo Hacky Sack (45 min, best run of 11 again).
• Mini Ab-Ripper
• Stretch

Finished at 1:08 pm

10:00 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, 12 @2.5lbs x2
• Lateral Raises, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs, 12 @2.5lbs x2
• Front Shoulder Raises: palms back (thumb toward body) - 12 @ 2.5 lbs, 12 @ 5 lbs, 12 @2.5lbs x2

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Sat Jun 4, 2011 - Judo-Interval-X

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:23 pm)
• Extra Stretching

Finished at 5:15 pm

Fri Jun 3, 2011 - Off (Should have been Chest& Back)

Shoulder pain

Thu Jun 2, 2011 - Hacky Sack, Core, Shoulder Therapy

Started at 4:00 pm

• Warm-up
• Solo Hacky Sack (30 min, best run of 11 again).
• Mini Ab-Ripper
• Stretch

Finished at 5:00 pm

10:00 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, 12 @2.5lbs x2
• Lateral Raises, pause at top - 12 @ 2.5 lbs, 12 @ 5 lbs, 12 @2.5lbs x2
• Front Shoulder Raises: palms back (thumb toward body) - 12 @ 2.5 lbs, 12 @ 5 lbs, 12 @2.5lbs x2

• Shrugs: front - 12 @ 5 lbs x3
• Shrugs: side - 12 @ 5 lbs x3
• Shrugs: rear - 12 @ 5 lbs x3

Pot Stirrers

Wed Jun 1, 2011 - Off