Sun Jul 31, 2011 - Arms

Started at 8:30 pm

Warm-up + short hacky sack session (15 min, best runs of 25, 21 and 18)

(9:14 pm)

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 10 @10lbs x2, 10 @12.5lbs
• Reverse DB Curls - 10 @10lbs x2, 10 @12.5lbs

• Laying DB Hammer Extensions -10 @12.5lbs, 10, 9, 8 @15lbs,
• DB Hammer Curls - 10 @12.5lbs, 10, 10 @15lbs, 10 @20lbs

• Laying DB Extensions -10, 8, 7, 7 @15lbs (failure due to shoulder)
• DB Curls - 10, 10 @15lbs, 10, 10 @20lbs

(R 14.5", L 14.4")

Finished at 10:12 pm

Sat Jul 30, 2011 - Chest & Back

Started at 8:30 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 12 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs
• DB Bent-over Rows, elbows by side - 12 @10lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs

• DB Bench press, elbows 45* - 12@15lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs
• DB Bent-over Rows, elbows 45* - 12@15lbs, 12 @20lbs, 12 @25lbs, 10 @30lbs

Finished off with more Pot Stirrers and stretching.

Finished at 9:25 pm

Fri Jul 29, 2011 - Off - Friend popped by

Thu Jul 28, 2011 - Hacky Sack

Started at 7:30 pm

• Warm-up
• Solo Hacky-Sack (30 min, best run of 21)
• Mini-Core-Ripper
• Stretch

Finished at 9:05 pm

Wed Jul 27, 2011 - Forearms

Started at 9:45 pm

Forearms:

Tri-set:

• DB Wrist Curls - 3 sets, 12 reps each, 10, 12.5 x2 lbs
• DB Reverse Wrist Curls - 3 sets, 10 reps each, 10, 12.5, 7.5 lbs
• Hammer Wrist Curls - 3 sets, 10 reps each, 10, 12.5, 7.5 lbs

• Wrist rolls - 2 sets, 20 reps each

Finished at 10:05 pm

Tue Jul 26, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out (All movements with 10 lbs around waist):

Started at 7:24 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• Balance Lunges - 12 @20lbs (10 lb DBs) x4
• Calf-raise Squats - 12 @60 lbs (30 lb DBs), 12 @70lbs, 10 @80lbs x2
• Step Back Lunges - 8 @50 lbs (25 lb DBs) x4
• P90X Calf Raises
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Cool down, stretch

Finished around 2:26 pm

Mon Jul 25, 2011 - Hacky Sack

Started at 8:06 pm

• Warm-up
• Solo Hacky-Sack (45 min, best run of 21)
• (Mini-Core-Ripper
• Stretch

Finished at 9:05 pm

Sun Jul 24, 2011 - Arms

Started at 8:44 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs x1
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs x1
• Lateral Raises, pause at top - 12 @2.5 lbs x1
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs x1 (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs x1
• Pot Stirrers - each direction, both arms - 12 @2.5lbs x1

Arms (R 13.5", L 13.25" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs
• Reverse DB Curls - 12 @5lbs, 12 @7.5lbs, 10 @10lbs, 10 @12.5lbs

• Laying DB Hammer Extensions -12 @10lbs, 10 @15lbs x2, 4 @20lbs (failure due to shoulder)
• DB Hammer Curls - 12 @10lbs, 10 @15lbs x2, 8 @20lbs

• Laying DB Extensions -10, 8, 7, 7 @15lbs (failure due to shoulder)
• DB Curls - 10 @15lbs x3, 10 @20lbs

(R 14.4", L 14.25")

Finished at 9:52 pm

Sat Jul 23, 2011 - Chest & Back

Started at 9:05 pm

Shoulder Therapy: quad-set the following:

• Scaptions: 12 @2.5lbs
• Front Shoulder Raises: palms in, pause at top - 12 @2.5 lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs (followed by pot stirrers)

• Superset forward shrug rolls with reverse shrug rolls - 12 @5lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Chest & Back

• Superset the following:
• DB Bench Press, elbows by side - 12 @5lbs, 12 @10lbs, 12 @20lbs, 12 @25lbs
• DB Bent-over Rows, elbows by side - 12 @5lbs, 12 @10lbs, 12 @20lbs, 12 @25lbs

• DB Bench press, elbows 45* - 12 @10lbs, 12@15lbs, 12 @20lbs, @25lbs
• DB Bent-over Rows, elbows 45* - 12 @10lbs, 12@15lbs, 12 @20lbs @25lbs

Finished off with more Pot Stirrers.

Finished at 10:00 pm

Fri Jul 22, 2011 - Off - too sick to do Judo-Interval-X

May have had heat stroke