Mon Sep 13, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 11:15 am.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 12:30 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• (Lower back hyper-extensions (16, 16)
  

(Finished at 1:55 pm

Sun Sep 12, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 1:27 pm)
• Extra Stretching

Abs/Lower-back

• Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 18 reps for all but LB Ext. and Mason Twists (40)

Finished at 2:26 pm

Fri Sep 10 - Sat Sep 11, 2010: Off

Thu Sep 9, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14 inches
• After 2nd superset- 14.25 inches
• After 3rd superset- 14.65 inches

Started at 8:34 pm

Warm-up: 3 minutes

Arms (superset each pair):

• DB Reverse Curls: 5, 10, 15, 20, - 10, 10, 10, 10, 7
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 20 - 10, 10, 10, 6
• 2 minutes rest
• DB Hammer Curls: 10, 15, 20, 25 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms in: 10, 15, 20, 15 - 10, 10, 6 (left sh.), 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Curls: 15, 20, 25, 30 (25) - 10, 10, 10, 6 (4)
• Lying DB Triceps Extensions - palms down: 15, 10 10, 10 - 8, 10, 10, 10
• Stretch
• Fin at 9:25 pm

Core:

• (Ab-Ripper-X (subbed Lower-back Extensions (16 each) for Leg-climbs) - 16 reps for all

Finished at 12:45 pm or so.

Wed Sep 8, 2010: Judo-Interval-Cardio-Plyo

Cardio/Cross-Training:

• Judo-Interval-X (Started at 4:33 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 5:22 pm

Tue Sep 7, 2010: Off

Mon Sep 7, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 12:40 pm.

• Doing P90X Legs and Back workout, no back.
• Added 2 sets of squats, Kelly on shoulders: 12 reps each at end
• Flexibility
• Extra stretching after P90X cool-down - Legs together, legs apart, seated-foot-on-other knee, calves


• Finished around 1:50 pm

Lower Back & Abs

• (Ab-Ripper-X - Only did the first 5 + Lower back hyper-extensions (16, 16)
• Lower back hyper-extensions (16, 16)
  

Finished at 1:55 pm

Thu Sep 2 - Sun Sep 6, 2010: Off

Didn't feel well, then busy with family and friends.

Wed Sep 1, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 7:46 pm)
• Extra Stretching

Abs/Lower-back

• (Ab-Ripper-X (subbed Lower-back Extensions (15 each) for Leg-climbs)

Finished at 8:34 pm

Tue Aug 31, 2010: Off