August 19 – P90X Shoulders and Arms + AB Ripper X / August 20 – P90X Plyometrics + Hiked up Burnaby Mountain (both while wearing 20 lbs vest)

August 20, 2009

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Holy $hit I am tired after today’s workout…it’s 8:30pm and am thinking very seriously about going to bed in the next 15 minutes…but I am very pleased with the results from today’s hike and more so from the simple fact that I completed it after doing an hour of Plyometrics!
– FlashAddict

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August 19 – P90X Shoulders and Arms + AB Ripper X

alternating shoulder press – 30 lbs x 9

in and out bicep curl – 35 lbs x 10

two arm tricep kickback – 30 lbs x 8 (heavy)

alternating shoulder press – 35 lbs x 6 (heavy)

in and out bicep curl – 35 lbs x 10

two arm tricep kickback – 25 lbs x 8

ballistic stretch

deep swimmers press – 30 lbs x 6 (heavy)

full supination conccentration curls – 35 lbs x 7

chair dips x 30

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 30 lbs x 10

chair dips x 21

ballistic stretch

upright rows – 30 lbs x 12
(heavy)

upright rows – 35 lbs x 8

flip grip twist kickbacks – 20 lbs x 10

upright rows – 35 lbs x 8

static arm curls – 25 lbs x 16

flip grip twist kickbacks – 20 lbs x 8

stretch

seated shoulder flys – 25 lbs x 8 (heavy)

crouching cohen curls – 30 lbs x 8

lying down tricep extensions – 30 lbs x 8 (heavy)

seated shoulder flys – 20 lbs x 12

seated cohen curls 25 lbs x 10

lying down tricep extensions 30 lbs x 8

stretch

straight arm shoulder flys – 20 lbs x 8

congdon curls – 30 lbs x 6 (ow)

side – tri -rise – 30 each side (ow!)

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x10

side – tri -rise – 20 each side

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

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Total Workout Time:
1 HOUR 33 MINUTES

Total Calories burned:
1275

Average Heart Rate:
138

Max Heart Rate:
172

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August 20 – P90X Plyometrics + Hiked up Burnaby Mountain (both while wearing 20 lbs vest)

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide
Plyometrics workout stats:
Total Time:
59 mins
Total Calories:
844 cals
Average Heart Rate:
144 avg
Max Heart Rate:
161 max

Burnaby Mountain hike stats (completed 12 sprint intervals – 1 minute run / 2 minute recovery all the way from the Powerline Trail, Trans Canada Trail and Cardiac Hill to the top of the mountain)
Total Hike Time:
1 hour
Total Calories burned:
868

Average Heart Rate:
143 avg

Max Heart Rate:
168 max

August 15 – Hiked up Burnaby Mountain wearing 20 lb weight vest

August 15, 2009

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When your mind is full of swirling negative thoughts, there is nothing better than going out and hiking up a mountain to clear your mind, at least temporarily…
– FlashAddict

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Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide

Yesterday, was a day of reckoning in my life, full of convoluted thoughts and emotions, so to help clear some of that $hit out of my mind, I decided not only to get outdoors and hike up Burnaby Mountain, but to also do it while wearing a 20 lbs weight vest. I followed the same route and walked along the pipeline and powerline trails, but once I reached the Trans Canada Trail, I did 1 minute sprints followed by 2 minute recovery walks the rest of thw way up the mountain. That last sprint up the Cardiac Hill Trail…was more like a crawl, but I kept my legs moving and my lungs pumping…

Once I got to my condo, I picked up my bike and rode back down to the base and picked up my car.I was surprised to see that even with the 20 lbs weight vest, my time still IMPROVED so that was pretty sweet!

HIKING

Total Workout Time:
1 hour 4 minutes

Total Calories Burned:
868 calories

Average Heart Rate:
136 avg

Max Heart Rate:
171 max


August 14 – P90X Legs and Back with 20 lbs weight vest + AB Ripper X

August 14, 2009

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Today’s workout was for legs, back and abs, so I decided to raise the bar by putting on my 20 lbs weight vest for the Legs and Back session (but not for ab ripper mind you) and had quite a workout!
– FlashAddict

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balance lunges – 10 each side with 20 lbs x 2

calf raise squats – 20 lbs x 20

reverse chin pullups – 12 jumping pull-ups

super skaters – 15 each side

wall squats – 90 seconds @ 90 degrees (ow!)

wide front pull-ups – 14 wide jumping pull-ups

step back lunges – 20 lbs x 8 each side

alternating side lunges – 20 lbs x 8 each side

close grip overhand pull-ups – close jumping pull-ups x 10

single leg wall squats – 1 min ow

dead lift squats – 8 each leg

switch grip pullups – 12 switch jumping pull-ups

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 10 jumping reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 12 each side

wide front pull-ups – 12 green band pulls (max resistance)

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 20 lbs

close grip overhand pull-ups – 14 green band close pulls (max resistance)

80-20 siebers speed squats – 15 each side

switch grip pull-ups – 12 jumping switch pull-ups

cooldown + stretch

AB RIPPER X

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Total Workout Time:
1 hour 23 minutes

Total Calories burned:
1054 calories

Average Heart Rate:
133 avg

Max Heart Rate:
164 max


August 12 – P90X Shoulders & Arms / August 13 – P90X Yoga X

August 13, 2009

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FitnessTown.ca delivered my TKO Power Cage today and I had them set it up in my work out room in my condo so I can finally do pull-ups here next week, so I’m pretty stoked about that!
– FlashAddict

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http://www.fitnesstown.ca/qs/product.php?product_id=324785&category_id=4786

Here is yesterday’s workout stats – I did Yoga today and didn’t wear my HR monitor cause I wanted to focus on my breathing:

P90X Shoulders & Arms

alternating shoulder press – 30 lbs x 8

in and out bicep curl – 30 lbs x 12

two arm tricep kickback – 30 lbs x 8 (heavy)

alternating shoulder press – 30 lbs x 8

in and out bicep curl – 30 lbs x 12

two arm tricep kickback – 30 lbs x 6

ballistic stretch

deep swimmers press – 30 lbs x 6 (heavy)

full supination conccentration curls – 30 lbs x 8

chair dips x 25

deep swimmers press – 25 lbs x 6

full supination conccentration curls – 25 lbs x 10

chair dips x 20

ballistic stretch

upright rows – 25 lbs x 12

static arm curls – 25 lbs x 16

flip grip twist kickbacks – 20 lbs x 7

upright rows – 25 lbs x 10

static arm curls – 25 lbs x 8 (tired)

flip grip twist kickbacks – 15 lbs x 10

stretch

seated shoulder flys – 20 lbs x 10

crouching cohen curls – 25 lbs x 10

lying down tricep extensions – 30 lbs x 7 (heavy)

seated shoulder flys – 15 lbs x 12

seated cohen curls 25 lbs x 8

lying down tricep extensions 25 lbs x 10

stretch

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x 9

side – tri -rise – 25 each side (ow!)

straight arm shoulder flys – 15 lbs x 12

congdon curls – 25 lbs x 8

side – tri -rise – 25 each side

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 HOUR 29 MINUTES

Total Calories burned:
1074

Average Heart Rate:
129

Max Heart Rate:
166


Obama invokes mother’s battles against cancer, insurers

August 12, 2009

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“She was the kindest, most generous spirit I have ever known,” Obama wrote, “and that what is best in me I owe to her.” – I know exactly how he feels…love you Mom!
– FlashAddict

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WASHINGTON (AFP) – Among the heartrending tales invoked by President Barack Obama as he stumps for healthcare reform, none is more poignant than that of his own mother’s losing fight against cancer.

As he presses for an overhaul of the healthcare system, Obama often recounts the crises faced by Americans who with their jobs have lost their medical coverage, or who file for bankruptcy when faced with a health calamity.

But Exhibit A among the tragic examples is that of his own mother, Ann Dunham, who lost her fight to cancer nearly a decade and a half ago as she battled insurance companies.

“It’s… personal for me,” Obama told a crowd at a high-profile forum on Tuesday in Portsmouth, New Hampshire.

“I will never forget my own mother as she fought cancer in her final months, having to worry about whether her insurance would refuse to pay for her treatment,” he told the crowd.

He was reprising a story he told frequently on the campaign trail, and more recently on the road, while drumming up support for his health industry reform agenda.

“The insurance company was arguing that somehow she should have known that she had cancer when she took her new job, even though it hadn’t been diagnosed yet,” Obama told the New Hampshire audience Tuesday.

“If it could happen to her, it could happen to any one of us. And I’ve heard from so many Americans who have the same worries.”

In the preface to his first book, “Dreams From My Father,” an elegy to his absentee dad, Obama also eulogizes the mother “whom we lost, with a brutal swiftness, to cancer a few months after this book was originally published.”

According to some news accounts, Ann Dunham’s cancer at first had been misdiagnosed in Indonesia as indigestion.

It was later determined by experts at the Memorial Sloan-Kettering Cancer Center in New York to be a fast-moving uterine cancer that had spread to her ovaries.

In remarks that seem informed by his mother’s ordeal, Obama added that his goal now with healthcare reform is to set up a system “that gives a little bit of help to people who currently are working hard every day but they don’t have healthcare insurance on the job.”

He also hopes to ensure that patients already insured “are not going to be dropped because of a pre-existing conditions or because you lose your job or because you change your job — that you’re actually going to get what you pay for, that you’re not going to find out when you’re sick that you got cheated.”

“If we can set up a system that gives you some security, that’s worth a lot,” he said.

His mother, who held a doctorate degree in anthropology, forged a career in international economic development, working for a while with the Ford Foundation in Jakarta and later with the US Agency for International Development and the World Bank, and helping to guide micro-enterprise projects to aid poor women.

Her mother’s frustrating odyssey as a cancer patient also figured into his historic presidential campaign, when he vowed to remake the medical coverage system.

“In (her) last painful months, she was more worried about paying her medical bills than getting well,” Obama said in one campaign advertisement that aired in 2008.

“I hear stories like hers everyday. For 20 years Washington has talked about healthcare reform and reformed nothing. Unless we stop the bickering and the lobbyists we will be in the same place 20 years from now,” he said.

Ann Dunham returned to her home state of Hawaii where she lived out the final months of her life, and died at the age of 53 on November 7, 1995, before Obama — who by then was living in Chicago — could get to her bedside to say goodbye.

Obama has said that his greatest regret is not being at his mother’s side when she died, and has called her the most influential person in his life.

“I think sometimes that had I known she would not survive her illness, I might have written a different book — less a meditation on the absent parent, more a celebration of the one who was the single constant in my life,” he wrote in “Dreams From My Father.”

“She was the kindest, most generous spirit I have ever known,” Obama wrote, “and that what is best in me I owe to her.”

http://ca.news.yahoo.com/s/afp/090812/usa/us_politics_obama_health_mother


August 10 – Chest and Back + AB Ripper X / August 11 – Plyometrics with 20 lbs weighted vest…

August 11, 2009

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I picked up a 20 lbs weight vest that I used on Tuesday’s Plyometrics workout and let me tell you, Holy $hit was I sweating through that workout! I also finally went out and bought a squatting cage that also acts as a pull-up bar, so I will finally be able to to pull-ups next week.
– FlashAddict

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standard push-ups – 20

wide front pull-ups – alternating shoulder press – 25 lbs x 10

military push-ups – 8

reverse grip chin-ups – push press 25 lbs each arm x 8

water break

wide fly push-ups – 10

close grip overhand pull-ups – push press 25 lbs each arm x 6

decline push-ups – 9

heavy pants – 20 lbs x 14 ( do more weight – less reps)

water break

diamond push-ups – 8

lawnmowers – 20 lbs x 16 (do more)

dive bomber push-ups – 10 (do more)

back flys – 20 lbs x 14 (do more)

water break

wide front pull-ups – alternating shoulder press – 20 lbs x 10

standard push-ups – 14

reverse grip chin-ups – push press 20 lbs each arm x 8

military push-ups – 3 (ouch)

water break

close grip overhand pull-ups – push press 25 lbs each arm x 9

wide fly push-ups – 6 (fell on my face lol!)

heavy pants – 25 lbs x 10

decline push-ups – 4

water break

lawnmowers – 30 lbs x 14 each side (do more next time)

diamond push-ups – 8 (on knees though – arms dead)

back flys – 25 lbs x 14

dive bomber push-ups – 4 (im done)

cooldown

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AB RIPPER X

total time
1 hour 20 minutes

total calories burned
1064

average heart rate
137

max heart rate
168

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Tuesday PLYO X
1 hour 2 minutes

852 calories

140 avg heart rate

161 max heart rate


August 8 P90X Legs and Back + Ab Ripper X

August 11, 2009

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My girlfriend did this workout with me on Saturday and then afterwards we hit the casino to play blackjack and watch UFC 101!
– FlashAddict

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balance lunges – 20 each side with 15 lbs x 2

calf raise squats – 15 lbs x 20

reverse chin pullups – did 10 pushups instead

super skaters – 20 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 20 pushups instead

step back lunges – 15 lbs x 12 each sie

alternating side lunges – 15 lbs x 6 each side

close grip overhand pull-ups – close-in pushups x 20

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – phoenix pushups 10

water break

three way lunges – 5 rounds each leg

sneaky lunges – 12 each leg

reverse grip chin-ups – left cross pushups 10

chair salutations – 1 minute

toe roll iso lunges – 15 eacjh side

wide front pull-ups – 10 pushups

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 10 lbs

close grip overhand pull-ups – 10 pushups

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 14 pushups

cooldown

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AB RIPPER X

1 hour 25 minutes
1064 calories
132 avg
160 max