Sat Apr 10, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 1:12 pm.

• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 2:07 pm

Fri Apr 9, 2010: Off

Thu Apr 8, 2010: Arms, Abs, Lower Back

All rest intervals of 1.5 to 2 minutes unless otherwise noted. Not doing Bench Dips or Overhead 2-Arm Extentions due to sore left shoulder; doing single-arm side pushups and Laying Extensions instead.

Started at 6:00 pm.

Arms:

• Warm-up - 5 min
• Laying BB Triceps Extensions - 50, 50, 55, 55, 60 lbs: 10, 10, 10, 10, 10 (superset with reverse bb curls)
• Reverse BB Curls: - Same weight as above: 8, 10, 8, 8, 5+2
• Laying Single DB Triceps Extension, palms facing in - 17.5, lbs: 8, 8, 8, 8, 8
• BB Curls (standard grip) - 70, 75, 80, 80, 70 lbs: 10, 9, 8, 6+1, 9+1
• Reverse DB Wrist Curls - 22.5 lbs (1 db, both hands): 20, 16, 12, 10 (hold for second at top)
• 7:00 pm

Abs/Lower Back:

• Ab-Ripper-X
• Lower back hyper-extensions: 20, 20

Cardio:

• (Judo-Cardio-X - Full version - almost killed me.

Stretch:

• (Rodney Yee - Back Care Yoga

Finished at 7:20 pm

Wed Apr 7, 2010: Off

Nauseous.

Tue Apr 6, 2010: Plyometrics, Lower Back, Stretching

Still resting left shoulder.

Started at: 7:16 pm

• P90X - Plyometrics
• Lower Back Extensions (fin at 8:19 pm)
• Yoga - Back Care

Finished at 2:15 (approximately)

Mon Apr 5, 2010: Off

Sun Apr 4, 2010: Arms, Ab-Ripper-X

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 7:42 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x4 - 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15, 15+5, 22.5x2 lbs - 10, 10, 6+1, 6, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5x2, 27.5x2 - 10, 10, 10, 8, 7+1
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 7, 7, 10

Forearms:

• Reverse Wrist Curls - 10 (each), 22.5 (together) lbs: 20, 16, 14, 10

Abs/Lower Back

• Lower Back Extensions: 20, 20
• Ab-Ripper-X (20 of each)

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 9:22 pm

Sat Apr 3, 2010: Off

Fri Apr 2, 2010: Legs

Just doing P90X Legs and Back, w/ no back. Still recovering from cold. Perhaps no weight today.

Started at 6:40 pm.

• (Squats (Kelly on shoulders): 12, 12, 12, 12
• (5 minute rest
• Doing P90X Legs and Back workout without any back.

Lower Back & Abs

• (Ab-Ripper-X (Jacks: 50, (25
• (Lower back hyper-extensions: 20, 20

Flexibility

• (Yoga - Back Care w/ Rodney Yee

Finished at 7:38 pm

Thu Apr 1, 2010: Off