Sun Feb 28, 2010: Cardio (would be Pecs)

Started at 5:35 pm

Cardio:

• Interval-X 9did jumping jacks during anyof the plyo sets, since doing plyo's tomorrow)

Abs/Lower Back:

• Ab-Ripper-X
• Lower back Extensions

Flexibility:

• Back Care Yoga

Finished around 7:00 pm

Sat Feb 27, 2010 - Supplementary Arms (due to not doing chest & back)

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 2:40 pm

Triceps:

• Inverted Kick-backs - 15 lbs, 20 lbs: 10, 8, 8, 8, 8
• Supine dumbbell cross-chest triceps extensions - 15, 20 lbs - 10, 10, 8, 8, 8

Biceps:

• Concentration Curls - 20, 25 lbs: 12, 9, 8, 7, 6
• DB Hammer Curls - 20 lbs: 10, 10, 8, 8, 8 (25 lbs last 2)

Abs/Lower Back

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

Cardio:

• Stationary Bike - 4 miles in 20 min

Flexibility:

• Standard leg stretches, a few yoga stretches for back

Finished around 4:45 pm

Fri Feb 26, 2010: Off

Thu Feb 25, 2010: Legs,

Could barely move for a few days due to leg pain after last week's work-out. Just doing P90X Legs and Back, w/ no back.


Started at 9:00 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 8:45 pm

Wed Feb 24, 2010: Kenpo-X (would be official day off between Arms and Legs)

First attempt at Kenpo-X


Started at 4:22 pm

• Kenpo X
• Lower Back Hyperextensions
• Back Care Yoga

Finished at around 6:00 pm

Tue Feb 23, 2010: Arms, Ab-Ripper-X, Yoga

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 12:10 pm.

Arms:

• Warm-up - 10 min
• (Bench Dips - 75lbs on lap: 30, 26, 20, 17,
• Single-arm Side Pushups: 20, 20 (w/ 5 lb dumbbell), 16 (w/ 10 lbs), 10 (w/ 15 lbs), 10 (superset with narrow bb curls)
• BB Curls (narrower grip) - 70, 75, 80, 85, 75 lbs: 10, 8, 8, 6 (7), 8
• 4 min
• (Overhead 2-arm triceps extensions (37 lbs): 20, 20, 20, 20, )
• Laying Triceps Extensions - 37 lbs + 5 lb wrist weights : 15, 15, 14, 14, 14 (superset with wide bb curls)
• BB Curls (wider grip): - 75, 80, 80, 85, 70 lbs: 8, 8, 7, 6, 8
• Reverse DB Wrist Curls - 10 lbs each: 25, 20, 15, 14 (hold for second at top - didn't hold this time)
• 1:12 pm

Abs/Lower back:

• Ab Ripper X (Jacks: 50, (20 (Bicycle crunches: 120, 80) - Finished at 1:14 pm
• Lower back hyperextensions: 20, 20
• 1:42 pm

(Stationary Bike: 3 Miles in 15 minutes

Stretch:

• (P90X - Yoga - first 30 min
• Rodney Yee - Back Care Yoga

Finished at 2:05 pm

Mon Feb 22, 2010: Plyometrics, Yoga (normally Cleans)

Still resting left shoulder.

Started at: 6:19 pm

• P90X - Plyometrics
• 10 min. or so.
• Yoga - Back Care

Finished at 7:55 (approximately)

Sat Feb 20 - Sun Feb 21, 2010: Off

Studied Saturday, wrote exam Sunday, then went out in the evening.

Fri Feb 19, 2010: Yoga

Studying today, but warmed up enough to do yoga (back care, Rodney Yee)

Thu Feb 18, 2010: Legs

Could barely move for a few days due to leg pain after last week's work-out. Just doing P90X Legs and Back, w/ no back.


Started at 6:55 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 8:45 pm