Mon Dec 26, 2011 - Shoulders, Abs

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

Started at 2:25 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12 @10lbs, 8, 8 @15lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @15lbs, 12 @20lbs, 10 @25lbs, 10, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far (? didn't wear HR mon)
  

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total (?)
  

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total ?

Fin at 3:33 pm

Sat Dec 24- Sun Dec 25, 2011 - Off

Fri Dec 23, 2011 - Chest & Back, Abs

Started at 2:00 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

Chest & Back

• DB Bench press - 15 @30lbs, 12 @50lbs. 10, 7, 6, 6 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @20lbs, 10 @25lbs, 10, @30lbs
  
• 5 min rest
• Good Mornings - 15 @0lbs, 10, 10, 10 @38lb bar
• Two-Arm DB Bent-over Rows - 15 @30lbs, 12 @40lbs, 10, 8, 8 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 14, 8+2, 5+5, 5+5, 5+5 = 54 total, 37 no cheat (90 sec rest)
• ? cals so far

Abs/Core:

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

Finished off with more Pot Stirrers and stretching. 250? cals burned
3:20 pm

Thu Dec 22, 2011 - Off

Wed Dec 21, 2011 - Legs & Lower-back (half session)

Started at 6:16 pm.

• Warm-up (6-8 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 10 @35lbs, 10 @40lbs, 8 @45lbs (left first)
• (DB Straight-Leg Deads - 15 @0lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (120 cals so far)
• (Seated Calf Raises - 20, @155lbs (Kelly + 25lbs), 20 @180lbs, 20 @205lbs 20, 18 @230lbs
• (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
• Toe Roll Iso-Lunges - 20 each side
• 145 cals so far.

Abs:

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

Cool down, stretch. Finished at 7:2 pm, 180 cals burned.

Tue Dec 20, 2011 - Arms1

Started at 5:20 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 14.75", L 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 38lbs, 12 @ 48lbs, 10 @ 58lbs, 9, 8 @63lbs
  
• BB Curls - 15 @ 38lbs 12 @48lbs, 10 @ 58lbs, 8, 6+1 @63lbs
  
• 15.75", 15.2" (68 cals so far)

• Laying DB Hammer Extensions -12 @20lbs, 8, 7, 7, 6+1 @22.5lbs
  
• DB Hammer Curls - 12 @20lbs, 8, 9, 7, 7 @22.5lbs
  
• 15.9", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 12 @38lbs, 9, 8, 8, @48lbs
  
• Reverse BB Curls - 12 @38lbs, 7+1, 6+1, 5+1, @48lbs
  
• 15.75", 15.3", (190 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 10, 8, 8, 6, 6 @38lbs
• BB Wrist Curls - 14, 10, 10, 8, 8 @38lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 226 cals burned
  

(Abs:

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

Stretch

Fin @ 6:39 pm

Mon Dec 19, 2011 - Shoulders, Abs

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

Started at 4:05 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 10 @10lbs, 8, 8 @12.5lbs
  
• Front Laterals - 15 @5lbs, 12, 12 @10lbs, 8, 8 @15lbs
• DB Upright Rows - 15 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 12 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 115 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 131 cals burned total
• Fin at 12:55 pm

(JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

Stretch

131 cals total

Fin at 5:02 pm

Sun Dec 18, 2011 - JudoFit | Arms2 (half)

JudoFit

• Started at 2:12 pm,
• 2 full sets (6 units), 244 cals burned, 48 min total, including warmup and stretching at the end.
• Fin at 3:00 pm

Arms2

Started at 3:55 pm

Super-set:

• Incline DB Curls - 14 @ 20lbs, 9 @25lbs, 6 @30lbs, 8, 8, 7 @25lbs
  
• Dips - 24, 18, 14, 14, 14, 14
• 68 cals burned
• Stretch
  

Sat Dec 17, 2011 - Off

Fri Dec 16, 2011 - Chest & Back, Abs

Started at 1:10 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

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12, 12 @50lbs. 7, 7, 8 @57.5lbs (55+bar)
• DB Flys - 15 @10lbs, 12 @15lbs, 12 @20lbs, 8, @25lbs
• 5 min rest
• Good Mornings - 15 @0lbs, 12, 12, 12 @28lb bar
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @40lbs, 10, 8, 7 @45lbs (75 secs)
• Close-Grip Chins (hammer) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 230 cals so far

(Abs/Core:

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

Finished off with more Pot Stirrers and stretching. 250 cals burned
2:33 pm

Thu Dec 15, 2011 - Off

Wed Dec 14, 2011 - Legs & Lower-back

Started at 5:09 pm.

• Warm-up (9-10 minutes)
• DB Balance Lunges - 15 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, 8 @40lbs (right first)
• DB Straight-Leg Deads - 15 @0lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Glute-Ham Raises - 10, 8, 8, 8
• (162 cals so far)
• Seated Calf Raises - 20 @155lbs (Kelly + 25lbs), 20 @180lbs, 20 @205lbs 20, 18 @230lbs
• (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
• Toe Roll Iso-Lunges - 20 each side
• 222 cals so far.

Cool down, stretch. Finished at 6:28 pm, 238 cals burned.

Tue Dec 13, 2011 - Arms1 & Abs

Started at 11:06 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 14.3" cold):

-Super-set each of the following:

• Laying BB Extensions -15 @ 28lbs, 12 @ 48lbs, 10, 8, 8 @ 53lbs
• BB Curls - 15 @ 28lbs 12 @48lbs, 10, 8, 8 @ 53lbs
• 15.25", 15" (68 cals so far)

• Laying DB Hammer Extensions -12, 10, 9, 8, 7, @20lbs
• DB Hammer Curls - 12, 10, 9, 8, 8 @20lbs
• 15.6", 15.25" (126 cals so far)

• Laying Reverse BB Extensions - 15, 12 @28lbs, 12, 10 @33lbs, 9 @38lbs
• Reverse BB Curls - 12, 12 @28lbs, 10, 10 @33lbs, 7 @38lbs
• 15.6", 15.3", (182 cals so far)

Fore-arms:

• Reverse BB Wrist Curls - 12, 10, 8, 7, 7 @33lbs
• BB Wrist Curls - 14, 12, 11, 10, 10 @33lbs
• 
  
• (Hammer Wrist Curls - 20, 15, 12, 10, 10 @10lbs
• (Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 230 cals burned (260 cals last time)

Abs:

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

Stretch

Fin @ 12:39 pm

Mon Dec 12, 2011 - Shoulders, JudoFit

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

Started at 11:59 pm

Shoulders

• Scaptions - 15, 15, 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 10, 10, 10 @10lbs
• Front Laterals - 15 @5lbs, 12, 12, 12 @10lbs, 8 @15lbs
• DB Upright Rows - 12 @15lbs, 12 @20lbs, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 11 @20lbs, 10 @25lbs, 8, 8 @30lbs
• Shrugs - 15 @40lbs, 12 @45lbs, 12, 12, 10 @50lbs
• 120 cals so far

(Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 161 cals burned total
• Fin at 12:55 pm

JudoFit:

• Started at 1:08 pm
• Performed 1 group (what I've been calling half. 140 cals burned) + cool down/stretching
• Fin at 1:38 pm

(AirDyne:

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

Stretch

260 cals total

Fin at 1:38 pm

Sun Dec 11, 2011 - Off - Exam

Sat Dec 10, 2011 - JudoFit (half)

JudoFit

• Started at 5:45 pm,
• 128 cals burned, 29 min total, including warmup and stretching at the end.
• Just not feeling like I could do the entire thing today.
• Fin at 6:14

Fri Dec 9, 2011 - Arms2 & Abs

Arms2 & Abs to The Velvet Underground & Nico

Started at 6:06 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 14.5" cold):

Super-set each group:

• Incline DB Curls - 13 @ 20lbs, 10 @25lbs, 5 @30lbs, 7 @25lbs, 8 @ 20lbs
• Dips - 26, 17, 14, 13, 11
• 4 min rest (15.25", 15.125")

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

(R 15.4", L 15.25", 118 cals so far)

(Fore-arms: Superset each group

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

Abs:

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

Stretch

Fin @ 6:58 pm

142 cals burned

Thu Dec 8, 2011 - Chest & Back, Abs

Started at 5:31 pm with Iggy & the Stooges - Funhouse

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

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @45lbs, 12, 12, 8, 8 @50lbs (all 1 min rest)
• DB Flys - 15 @10lbs, 12, 12, 12, 12 @15lbs
• 5 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) - 13+1, 8+2, 5+5, 5+5, 5+5 = 54 total, 36 no cheat (90 sec rest)
• 165 cals so far

(Abs/Core:

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

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 198 cals burned

6:51 pm

Wed Dec 7, 2011 - Off - Should Have Been Legs

Extremely sick. Missing first leg workout in ages.

Tue Dec 6, 2011 - Arms1 & Abs

Started at 6:52 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, 10 @48lbs, 8 @ 53lbs
• BB Curls - 15 @ 28lbs 12, 10, 10 @48lbs, 8 @ 53lbs
• 15.5", 15.2" (77 cals so far)

• Laying DB Hammer Extensions -10, 8, 8, 7, @20lbs
• DB Hammer Curls - 12, 10, 9, 9, 8 @20lbs
• 15.5", 15.25"

• Laying Reverse BB Extensions - 15, 12 @28lbs, 10, 9, 8 @33lbs
• Reverse BB Curls - 12, 10 @28lbs, 9, 8, 8 @33lbs
• 15.6", 15.25", 150 cals burned? Seems low (220 last time)

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 - 20, 15, 12, 10, 10 @10lbs
• Wrist Rotations - 20, 15, 12, 10, 10 @10lbs
• 185 cals burned (260 cals last time)

Abs:

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

Stretch

Fin @ 8:10 pm

Sun Dec 4, 2011 - Shoulders, JudoFit

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

Started at 11:50 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, 12 @10lbs, 10 @12.5lbs
• DB Upright Rows - 15 @10lbs, 12 @20lbs, 10, 10 @25lbs, 8, 8 @ 30lbs
• DB Press - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8, 8, 8 @25lbs
• Shrugs - 15 @35lbs, 12 @45lbs, 12, 10, 10 @50lbs
• 144 cals so far

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 161 cals burned total
• Fin at 12:55 pm

JudoFit:

• Started at 1:00 pm
• 240 cals burned
• Fin at 1:42 pm

(AirDyne:

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

Stretch

388 cals total

Fin at 1:51 pm

Sat Dec 3, 2011 - Arms2 & Abs

Arms2 & Abs to Are You Experienced (Jimi Hendrix Experience) and The Stooges (Iggy & The Stooges)

Started at 1:04 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:

• Incline DB Curls - 15 @10lbs, 12 @ 25lbs, 7, 5 @30lbs, 7 @25lbs, 8 @ 20lbs
• Dips - 25, 17, 13, 13, 11, 12
• 5 min rest (15.6", 15")

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

(R 15.6", L 15")

Fore-arms: Superset each group

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

Abs:

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

Stretch

Fin @ 2:23 pm

255 cals burned

Fri Dec 2, 2011 - Off

Sick

Thu Dec 1, 2011 - Half of Chest & Back with The Cream

Started at 8:25 pm with Disraeli Gears. Not feeling all that well; not going to do Dips or Bent-over Rows.

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, 12, 8, 7, 7, 7 @50lbs (all 1 min rest expt last 2 were 90 seconds - 2 extra, not doing Dips)
• (Dips - 14, 11, 9, 9, 8, 8 (rest between 75 & 90 secs)
• 4 min rest
• Good Mornings - 15 @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) - 13+1, 8+2, 5+5, 5+5, 5+5, 4+2 = 60 total, 40 no cheat (90 sec rest, 10 extra reps due to no Bent-over Rows)
• 120 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. 128 cals burned

9:21 pm