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