Wed Aug 31, 2011 - Chest & Back

Started at 8:46 pm

Shoulder Therapy: quad-set the following:

• 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

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

Chest & Back

• DB Bench press, elbows out - 12 @25lbs, 12 @40lbs, 12 @45lbs, 9, 8 @50lbs
• Incline (30 degree) DB Bench Press - 12 @25lbs, 10 @30lbs, 10, 10 @35lbs, 8 @40lbs
• Decline (3 plates) DB Bench Press - 12 @25lbs, 12 @30lbs, 12 @35lbs, 10 @40lbs
• 
  
• Good Mornings - 12, 12 @18lb bar
• Single-arm DB Bent-over Rows - 12 @30lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• Good Mornings - 12, 12 @18lb bar
• Two-Arm DB Bent-over Rows - 12 @25lbs, 12 @30lbs, 10 @35lbs, 8, 8 @40lbs
• Medium Grip Chins (chair assist on way up, hold 2 secs, negatives - due to shoulder) - 8, 5

Finished off with more Pot Stirrers and stretching.

10:40 pm (approx 320 calories burned)

Tue Aug 30, 2011 - Legs (right leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist with the exception of Glute Ham Raise):

Started at 3:34 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, @10 lbs, 12 @20lbs, 10 @25lbs, 10 @30lbs
• Step Back Lunges - 10, 8, 8 @25 lbs, 8 @30lbs
• Stiff-Leg Deads - 12, 12 @20lb bar
• Glute-Ham Raises - 8, 8, 8, 8
• P90X Calf Raises
• Toe Roll Iso-Lunges - 20 each side
• Jogged approx 1 km, Cool down, stretch

Finished around 5:20 pm (450 cals burned)

Sun Aug 28 - Mon Aug 29, 2011 - Off (ill on Monday)

Sat Aug 27, 2011 - Judo-Interval-X (short version)

Started at 4:43 pm

Cardio/Cross-Training:

• Judo-Interval-X (short version, 26 min, 145 cals burned)
• Stiff-leg Dead-lifts (more as a warm-up for the next movement) - 10, 10 @ 12.5lb DBs
• Glute-Ham Raises - 8, 8
• Calf-Raises (P90X style, 10 lbs around waist)
• Hacky Sack - 20 minutes
• Extra Stretching

Finished at ? pm

Fri Aug 26, 2011 - Arms

Started at 8:04 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)

Upper Arms (R 13.9", L 13.75" cold):

-Super-set each of the following:

• Laying Reverse DB Extensions - 12 @15lbs, 10, 10, 8 @17.5lbs
• Reverse DB Curls - 12 @15lbs, 10, 8.5, 7 @7.5lbs

• Laying DB Hammer Extensions -10 @17.5lbs, 9, 8, 7 @20lbs (failure due to shoulder)
• DB Hammer Curls - 10 @17.5lbs, 10, 10, 10 @20lbs

• Laying DB Extensions -8, 7, 7, 6 @20lbs (fail due to shoulder), 9 @15lbs
• DB Curls - 10 @20lbs, 10, 8, 9, 10 @25lbs

(R 14.9", L 14.75", 186 cals burned)

Fore-arms:

• Reverse Wrist Curls - 15, 12, 12, 10 @7.5lbs
• Wrist Curls - 15 @12.5lbs, 12, 10, @17.5lbs
• Wrist Rotations - 20 @7.5lbs

Fin @ 9:28 pm

Thu Aug 25, 2011 - Chest & Back

Started at 7:30 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

• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Incline (30 degree) DB Bench Press - 15 @20lbs, 12 @25lbs, 10, 10 @30lbs, 10 @35lbs
• 
  
• Single-arm DB Bent-over Rows - 15 @20lbs, 12 @35lbs, 10 @40lbs, 10, 10 @45lbs
• warm-up lower-back
• Double-arm DB Bent-over Rows, elbows out - 12 @25lbs, 12, 12 @30lbs, 10, 10 @35lbs

Finished off with more Pot Stirrers and stretching.

9:05 pm (approx 300 calories burned)

Wed Aug 24, 2011 - Off

Stretched legs out

Tue Aug 23, 2011 - Legs (left leg first)

Adapting some P90X movements into a more anaerobic work-out. (All movements with 10 lbs around waist with the exception of Glute Ham Raise):

Started at 9:00 pm.

• Warm-up
• 4 set of squats, Kelly on shoulders: 12 reps each
• DB Balance Lunges - 12, @10 lbs, 10 @20lbs, 10 @25lbs, 8 @30lbs
• Step Back Lunges - 8, 8, 8, 8 @25 lbs
• Glute-Ham Raises - 8, 8, 8
• P90X Calf Raises
• Toe Roll Iso-Lunges - 16 each side
• (2 sets Donkey-toe raises w/ Kelly + 10 lbs - 18, 15 reps
• Jogged approx 1 km, Cool down, stretch

Finished around 10:30 pm (390 cals burned)

Mon Aug 22, 2011 - Upper Body

Started at 9:52 pm

Shoulder Therapy: tri-set the following:

• Scaptions: 12 @2.5lbs
• Lateral Raises, pause at top - 12 @2.5 lbs
• Front Shoulder Raises: palms back (thumb toward body) - 12 @2.5 lbs
• Super-set forward shrug rolls with reverse shrug rolls - 12 @10lbs each
• Pot Stirrers - each direction, both arms - 12 @2.5lbs

Upper Body:

• Upright DB Rows - 12 @5lbs, 12, 10, 10, 10 @10lbs
• DB Bent-over Rows (double arm), elbows 45* - 12 @25lbs, 12 @30lbs, 10, 10, 10 @35lbs
• DB Bench press, elbows out - 12 @25lbs, 12 @35lbs, 12 @40lbs, 10 @45lbs, 8 @50lbs
• Seated Twisting DB Curls - 12 @20lbs, 10, 8, 8 @25lbs, 8 @20lbs
• Laying DB Extensions -12 @15lbs, 10, 7, 6, 6 @20lbs (fail due to shoulder)

Finished off with more Pot Stirrers and stretching.

Finished at11:24 pm

Sat Aug 20 - Sun Aug 21 - Off