Mon Oct 31, 2011 - Arms, Abs

Started at 9:19 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 14.5", L 14.2" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 9, 8 @30lbs, 5@35, 8 @25lbs
• Dips - 15, 16, 13, 9, 9, 8
• 5 min rest (15.3", 15")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8, 8, 7 @20lbs, 8 @15lbs

(R 15.25", L 15")

Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 9 @28lbs, 10, 12, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 15, 10, 8, 12 @10lbs
• Wrist Rotations - 14, 10, 8, 8 @10lbs
• (300 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 10:50 pm

320 cals burned

Sat Oct 29 - Sun Oct 30, 2011 - Off due to Nutrition & Wellness Specialist course

Fri Oct 28, 2011 - AirDyne

AirDyne:

• Started at 2:45 pm
• 3.3 m in 16 minutes, interval training, 20 min total w/ stretching, 128 cals

Thu Oct 27, 2011 - Chest & Back, Abs

Started at 5:16 pm

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 - 15 @2.5lbs
• DB Shrugs - 15 @10lbs

Chest & Back

• DB Bench press, elbows out - 15 @25lbs, 12 @40lbs, 12, 11, 7, 6 @50lbs (all 1 min rest expt last was 90 seconds)
• Dips - 12, 8, 8, 8, 7, 8
• 
  
• Good Mornings - 12 @0lbs, 12, 12, 12 @23lb bar
• (Single-arm DB Bent-over Rows - 12 @30lbs, 12@35lbs, 12, 10, 10 @40lbs (light due to shoulder)
• Two-Arm DB Bent-over Rows - 15 @25lbs, 12 @35lbs, 10, 10 @40lbs, 12 @30lbs
• Close-Grip Chins (hammer) - 10+2, 6+4, 4+5, 4+5
• 297 cals so far

Abs/Core:

• V-Ups - 50
• Oblique V-Ups - 25 each side
• Hyper-extensions - 14, 14, 12, 12
• 360 cals so far

(AirDyne:

• 4.8 km (3 miles) in 15 min.

Finished off with more Pot Stirrers and stretching. 378 cals burned

6:48 pm

Wed Oct 26, 2011 - Legs & Lower-back, Abs

Started at 7:22 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @20lbs, 12 @30lbs, 10 @35lbs, @40lbs (right first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 12 @20lbs, 10 @25lbs
• had to wait for Kelly - 8 min
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 23, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24, 20 @125lbs, 18, 18, 16 @150lbs
• Toe Roll Iso-Lunges - 20 each side
• 367 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 8:02, 325 cals burned.

Tue Oct 25, 2011 - Legs, Lower-back, Abs

Started at 6:23 pm.

• Warm-up
• DB Balance Lunges - 12 @0lbs, 12 @15lbs, 12 @25lbs, 10, 10 @35lbs (left first)
• DB Straight-Leg Deads - 15 @10lbs, 12 @15lbs, 10 @20lbs, 8 @25lbs
• Glute-Ham Raises - 10, 8, 8, 8
• Donkey Toe Raises - 20, 20, 18, 18 @Kelly on back + 10lbs
• P90X Calf Raises (mod. to toes in, toes parallel, toes in to work outer calves) + 10lbs
• Seated Calf Raises - 24 @100lbs +10lbs, 20, 20, @125lbs +10lbs
• Toe Roll Iso-Lunges - 20 each side
• 288 cals so far.

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Cool down, stretch. Finished at 8:02, 325 cals burned.

Mon Oct 24, 2011 - Shoulders, Fore-arms, Abs

Very light shoulders due to injury.

Started at 8:59 pm

Shoulders

• Scaptions - 15, 15 @2.5lbs
• Side Laterals - 15 @2.5lbs, 12 @5lbs, 12, 12, 12, 10 @7.5lbs,
• Front Laterals - 15 @5lbs, 12, 12 @7.5lbs, 12, 12 @10lbs
• DB Upright Rows - 15 @10lbs, 12 @15lbs, 10, 10 @20lbs, 8 @25lbs
• Arnold Press - 12 @10lbs, 10 @15lbs, 9, 6 @20lbs, 8, 9 @15lbs
• Shrugs - 15 @20lbs, 15 @35lbs, 10, 10 @45lbs
• 162 cals

Fore-Arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 12, 11, 10 @28lbs, 12 @23lbs
• BB Wrist Curls - 20 @28lbs, 14, 12, 10, 10 @33lbs
• 
  
• Hammer Wrist Curls - 12, 12, 10, 9 @10lbs
• Wrist Rotations - 12, 10, 10, 9 @10lbs
• 225 cals or so

Abs:

• V-Ups - 50
• Oblique V-Ups - 25, 25
• 242 cals burned total

(AirDyne:

• 20 min, 4.2 miles, 155 cals (1 min intervals slow, mid, fast)

Stretch

Fin at 10:40 pm

Sun Oct 23, 2011 - JudoFit

Judo-Fit

• Started at 4:04 pm, 296 cals burned, 47 min total, including warmup and cooldown.

Sat Oct 22, 2011 - Arms, Abs

Started at 7:42 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 14.5", L 14.2" cold):

Super-set each group:

• Concentration Curls - 15 @10lbs, 12 @20lbs, 12 @25lbs, 8 @30lbs, 5@35, 9 @25lbs
• Dips - 15, 14, 13, 10, 9, 8
• 5 min rest (15.3", 14.9")

• Preacher Curls - 15 @10lbs, 12 @15lbs, 9, 9, 7 @20lbs, 10 @15lbs
• Twisting Kickbacks >90 degrees - 15 @10lbs, 12 @15lbs, 8, 9, 7 @20lbs, 8 @15lbs

(R 15.25", L 15")

(will do tomorrow - Fore-arms: Superset each group

• Reverse BB Wrist Curls - 18 @23lbs, 10 @28lbs, 10, 12, 8 @23lbs
• BB Wrist Curls - 20 @28lbs, 12, 12, 10, 8 @33lbs
• 
  
• Hammer Wrist Curls - 18, 14, 14, 12 @7.5lbs
• Wrist Rotations - 14, 10, 10, 8 @7.5lbs
• (329 cals so far)

Abs:

• V-Ups - 50
• Oblique V-Ups - 25 each side

Stretch

Fin @ 8:50 pm

?? cals burned

Fri Oct 21, 2011 - AirDyne

AirDyne

• 30 min in 3 part intervals, 200 calories, 6.2 miles