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