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

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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

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