Wed Nov 30, 2011 - JudoFit, Legs & Lower-back

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 4:20 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 134 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @0lbs, 12, 12 @20lbs, 12 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (210 cals so far)
• Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• (P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 20, 18, 16, 16, (16) @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 284 cals so far.

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 5:48 pm, 304 cals burned.

Tue Nov 29, 2011 - Arms1 & Abs

Started at 4:32 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 14.7", L 14.25" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12, 10, 9 @48lbs, 7 @ 53lbs
• BB Curls - 15 @ 28lbs 12, 10, 9 @48lbs, 8 @ 53lbs
• 15.25", 15" (77 cals so far)

• Laying DB Hammer Extensions -9, 8, 7, 7 @20lbs, 10 @ 15lbs
• DB Hammer Curls - 12, 10, 9 @20lbs, 7 @25lbs, 8 @ 20lbs
• 15.5", 15.1"

• Laying Reverse BB Extensions - 12, 10 @28lbs, 9, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 9, 8, 8 @33lbs
• 15.75", 15.2" (biggest ever), 220 cals burned

Fore-arms:

• (Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• (BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 18, 15, 12, 10, 10 @10lbs
• Wrist Rotations - 20, 14, 10, 10, 10 @10lbs
• 260 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 290 cals

Stretch

Fin @ 5:55 pm

Mon Nov 28, 2011 - Off

Hung over!

Sun Nov 27, 2011 - Shoulders, Abs with 'Here's Little Richard'

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 11:34 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 10, 10, 10 @10lbs
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs
• DB Upright Rows - 15 @10lbs, 12, 10 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8, 8, 6 @25lbs
• Shrugs - 15 @30lbs, 12, 12 @45lbs, 10, 10 @50lbs
• 140 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 155 cals burned total

AirDyne:

• 16 min, 3.1 miles, 100 cals from just this(1 min intervals slow, mid, fast, w/ 1 min slow at end)

Stretch

255 cals total

Fin at 1:15 pm

Sat Nov 26, 2011 - JudoFit

Judo-Fit

• Started at 1:00 pm, 274 cals burned, 52 min total, including warmup and 10 min stretching at the end.
• Fin at 1:52

Fri Nov 25, 2011 - Arms2, Abs with CCR

Arms2 & Abs to the CCR Box Set

Started at 12:23 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 14.6", L 14.25" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, 8 @25lbs
• Dips - 24, 16, 11, 11, 9, 13
• 5 min rest (15.5", 14.75")

• Preacher Curls - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs
• Twisting Kickbacks - 15 @10lbs, 10, 9, 8, 8 @20lbs, Left only: 12 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 15 @28lbs, 10, 8, 8, 7 @33lbs
• BB Wrist Curls - 15 @28lbs, 12, 10, 8, 8 @33lbs
• 
  
• (Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• (Wrist Rotations - 14, 12, 10, 10 @10lbs
• 248 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 1:39 pm

278 cals burned

Thu Nov 24, 2011 - AirDyne Intervals

AirDyne: One minute intervals of slow - medium - fast.

• Started at 2:30 pm
• 32 minutes, 10.1 km (6.3 miles) 255 cals including stretching.
• Finished at 3:10 pm

Wed Nov 23, 2011 - Chest & Back, Abs

Started at 7:31 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 - 10 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 11, 8, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 14, 11, 9, 9, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 12 @10lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 11+3, 6+4, 5+5, 5+5, 5+1 = 50 total, 32 no cheat (90 sec rest)
• 202 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 222 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 232 cals burned

8:52 pm

Tue Nov 22, 2011 - JudoFit, Legs

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 5:18 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 140 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @0lbs, 12, 12 @20lbs, 10 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (240 cals so far)
• Donkey Toe Raises - 20, 16, 16, 16 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 20, 18, 16, 16, (16) @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 354 cals so far.

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 7:03 pm, 380 cals burned.

Mon Nov 21, 2011 Arms 1, Abs

Started at 11:27 am

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 of the following:

• Laying BB Extensions -15 @ 38lbs, 10, 9, 8 @48lbs, 6 @ 53lbs
• BB Curls - 15 @ 38lbs 10, 9, 8 @48lbs, 7 @ 53lbs
• 15.2", 14.8"

• Laying DB Hammer Extensions -9, 7, 6, 6 @20lbs, 10 @ 15lbs
• DB Hammer Curls - 12, 10, 9 @20lbs, 6 @25lbs, 8 @ 20lbs
• 15.5", 15"

• Laying Reverse BB Extensions - 12, 10 @28lbs, 8, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 8, 8, 8 @33lbs
• 15.7", 15.3" (biggest ever), 230 cals burned

Fore-arms:

• Reverse BB Wrist Curls - 14 @ 28lbs, 7, 7, 7, 7 @33lbs
• BB Wrist Curls - 16 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 10, 10 @10lbs
• Wrist Rotations - 14, 10, 10, 10 @10lbs
• 286 cals

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 306 cals

Stretch

Fin @ 1:03 pm

Sun Nov 20, 2011 - Shoulders, Abs

Moderate weights; left shoulder better than it was, but still not even 80%

Started at 7:02 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 10, 8 @10lbs, 12 @5lbs,
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs (forget to set HR Mon till 1st set here)
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8, 8 @25lbs
• Arnold Press - 15 @10lbs, 10 @15lbs, 8 @20lbs, 6 @25lbs, 8 @20lbs, 9 @15lbs
• Shrugs - 15 @20lbs, 12, 12 @45lbs, 8, 8 @50lbs
• 150 cals so far

(Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 12, 12, 12, 12 @28lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 12, 12 @33lbs
• 
  
• Hammer Wrist Curls - 12, 10, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 213 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 145 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 8:10 pm

Sat Nov 19, 2011 - Off

Brunch with family, then studied for NWS exam

Fri Nov 18, 2011 - Chest & Back, Abs

Started at 12:38 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 (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 11, 7, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 14, 10, 9, 8, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs, 10 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 11+3, 6+4, 5+5, 5+5, 4+2 = 50 total, 31 no cheat (90 sec rest)
• 236 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 256 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 274 cals burned

2:02 pm

Thu Nov 17, 2011 - Off

Still a little sick.

Wed Nov 16, 2011 - Legs, Abs

Bit of pain when I did Balance Lunges for last two weeks, so subbing in first half of JudoFit.

Started at 5:44 pm.

• (Warm-up (9-10 minutes)
• JudoFit (first half, 125 cals)
• (DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (240 cals so far)
• Donkey Toe Raises - 23, 20, 18, 15 @Kelly on back + 10lbs (cut down to 1 min rest)
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) (+ 10lbs
• Seated Calf Raises - 20, 20, 20, 20, 18 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 375 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 393 cals so far

Cool down, stretch. Finished at 7:33 pm, 418 cals burned.

Mon Nov 14 - Tue Nov 15, 2011 - Off (sick)

Sun Nov 13, 2011 - Arms, Abs

Started at 7:54 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 14.6", L 14.1" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 10, 8, 8, 7 @30lbs, (8 @25lbs
• Dips - 20, 16, 11, 10, 9, (8
• 5 min rest (15.25", 14.6")

• Preacher Curls - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs
• Twisting Kickbacks - 14 @10lbs, 10, 9, 8, 8 @20lbs, (10 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 10, 12, 10, 10 @28lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 9, 10 @10lbs
• Wrist Rotations - 14, 12, 10, 10 @10lbs
• (260 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 9:18 pm

278 cals burned

Sat Nov 12, 2011 - Off

Fri Nov 11, 2011 - Chest & Back, Abs

Started at 8:06 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 (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 7, 7 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 15, 10, 8, 8, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 10 @40lbs, 9, 8 @45lbs, 9 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 10+2, 6+4, 5+5, 5+5
• 238 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 258 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 267 cals burned

9:24 pm

Thu Nov 10, 2011 - Off

Funeral for Uncle Dick.

Wed Nov 9, 2011 - AirDyne

AirDyne:

• Started at 9:25 pm
• 31 minutes, 6.1 miles 225 cals including stretching.
• Finished at 10:05 pm

Tue Nov 8, 2011 - Legs, Lower-back & Abs

Started at 7:18 pm.

• Warm-up (9-10 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• had to wait for Kelly - 5 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 - 18, 20, 20, 18, 18 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 335 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• 354 cals so far

Cool down, stretch. Finished at 9:12 pm, 378 cals burned.

Mon Nov 7, 2011 - Shoulders, Fore-arms, Abs

Very light shoulders due to injury.

Started at 8:06 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @7.5lbs 8, 8 @10lbs, 10 @5lbs,
• Front Laterals - 15 @5lbs, 12 @7.5lbs, 12, 10, 10 @10lbs
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8, 8 @25lbs
• Arnold Press - 12 @10lbs, 10 @15lbs, 9 @20lbs, 6 @25lbs, 8 @20lbs, 9 @15lbs
• Shrugs - 15 @20lbs, 15 @35lbs, 10 @45lbs, 8, 8 @50lbs
• 157 cals so far

Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 20 @23lbs, 12, 12, 12, 12 @28lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 12, 12 @33lbs
• 
  
• Hammer Wrist Curls - 12, 10, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 213 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 230 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 9:40 pm

Sun Nov 6, 2011 - Arms, Abs

Started at 7:25 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, 14 @20lbs, 10 @30lbs, 6, 5 @35, 8 @25lbs
• Dips - 18, 16, 12, 10, 9, 8
• 5 min rest (15.25", 14.8")

• Preacher Curls - 14 @10lbs, 10 @20, 5 @25lbs, 8, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks - 14 @10lbs, 10 @20lbs, 5 @25lbs 8, 7 @20lbs, 10 @15lbs
• Took a bunch of demo pics, gave a good after-burn pump

(R 15.25", L 15")

(Fore-arms: Superset each group - Will do tomorrow!

• 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 @ 9:00 pm

380 cals burned

Sat Nov 5, 2011 - Off

Busy all day.

Fri Nov 4, 2011 - Chest & Back, Abs

Started at 2:58 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 (forgot to turn HR monitor on until after first set of DB Bench)

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 15, 10, 8, 8, 8, 8 (rest between 75 & 90 secs)
• 5 min rest
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10 @40lbs, 8 @45lbs, 9 @35lbs (75 secs)
• Close-Grip Chins (hammer) - 10+2, 6+4, 5+5, 5+5
• 297 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• (Hyper-extensions - 14, 14, 12, 12
• 340 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 300 cals burned

4:17 pm

Thu Nov 3, 2011 - Off (sick)

Wed Nov 2, 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
• 386 cals so far

Cool down, stretch. Finished at 8:55 pm, 410 cals burned.

Tue Nov 1, 2011 - Off (sick)