Mon Aug 30, 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 1:40 pm

Lower Back & Abs

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

Finished at 1:50 pm

Sun Aug 29, 2010: Off

Sat Aug 28, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 9:16 pm)
• Extra Stretching

Abs/Lower-back

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

Finished at 10:07 pm

Fri Aug 27, 2010: Arms

Measurements:

• Cold - 13.75 inches
• After 1st superset- 14.75 inches
• After 2nd superset- 14.5 inches
• After 3rd superset- 14.5 inches

Started at 11:35 am



Warm-up: 2 minutes

Arms (superset each pair):

• DB Curls: 5, 10, 15, 25, 30 - 10, 10, 10, 10, 8
• Lying DB Triceps Extensions - palms down: 5, 10, 15 15, 15 - 10, 10, 10, 10
• 2 minutes rest
• DB Hammer Curls: 5, 10, 15, 20, 25 - 10, 10, 10, 10, 10
• Lying DB Triceps Extensions - palms in: 5, 10, 15, 10, 10 - 10, 10, 10, 10, 10 (this hurt my shoulder more than anything else)
• 2 minutes rest
• DB Reverse Curls: 5, 10, 15, 20, 15 - 10, 10, 10, 8, 10
• Lying DB Triceps Extensions - palms up: 5, 10, 15, 10, 10 - 10, 8, 10, 10
• Fin at 12:23

Core:

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

Finished at 12:45 pm or so.

Thu Aug 26, 2010: Off

Wed Aug 25, 2010: Judo-Interval-Plyo-Cardio

Cardio/Cross-Training:

• Judo-Interval-X (Started at 5:28 pm)
• Extra Stretching

Abs/Lower-back

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

Finished at 6:37 pm

Tue Aug 24, 2010: Legs

Just doing P90X Legs and Back, still no back.

Started at 2:00 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 3:10 pm

Lower Back & Abs

• (Ab-Ripper-X - no leg climbs, subbed Lower back hyper-extensions (15, 15) for Leg Climbs

(Finished at 12:30 pm

Mon Aug 23, 2010: Off

Sun Aug 22, 2010: Light Chest and Lats (extra: arms)

Started at 6:52 pm

Warm-up

Chest:

• DB Bench Press (on st. ball, elbows in): 10, 15, 20, 25, 25, 15 - 12, 12, 12, 12, 12, 12

Lats:

• DB Bent-over Rows: 25, 30, 35, 35, 35 - 12, 12, 12, 12, 12

Arms:

Superset:

• DB Curls: 5, 10, 20, 25 - 10, 10, 10
• Reverse Triceps Ext (supine) 5, 10, 15, 10 - 10, 10, 10

Superset:

• Reverse DB Curls: 5, 10, 15, 20 - 10, 10, 10, 8
• Triceps Ext (supine) 5, 10, 15, 10 - 10, 10, 8 (left shoulder sore), 10

Warm-down

Finished at 7:45 pm

Sat Aug 21, 2010: Off