September 11 Hike up Burnaby Mountain / September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

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I made it to the top of Burnaby mountain in 32:40, which is an improvement of 1:50 from Wednesday’s time – but damn if it didn’t kill my lungs doing it!!!
– FlashAddict

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September 11 Hike up Burnaby Mountain

Burnaby Mountain Trail GuideBurnaby Mountain Trail Guide
Did my warmup along the Pipeline Trail and then started my first sprinti nterval 6 minutes into the workout once I reached the Powerline Trail and continued that the whole way up (1 min sprint / 2 min recovery walk)

Total Workout Time:
1 hour 10 minutes

Total Calories Burned:
964

Average Heart Rate:
139

Max Heart Rate:
177

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September 12 P90X Legs and Back + AB Ripper X wearing 20 lbs weight vest:

balance lunges – 8 each side with 30 lbs x 2

calf raise squats – 30 lbs x 2 x 10

reverse chin pullups – 12 green + blue band pulls

super skaters – 14 each side (ow)

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 10 green + blue band wide pulls

step back lunges – 30 lbs x 8 each side

alternating side lunges – 30 lbs x 8 each side

close grip overhand pull-ups – 10 close in green + blue band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 12 green + blue band switch pulls

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 12 green + blue band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 10 wide green + blue band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 30 lbs x 2

close grip overhand pull-ups – 10 green + blue band close pulls

80-20 siebers speed squats – 20 each side

switch grip pull-ups – 12 green + blue band switch pull-ups

cooldown

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AB RIPPER X
Total Workout time:
1 hour 30 minutes

Total Calories Burned:
1160 calories

Average Heart Rate:
135 avg

Max Heart Rate:
161 max

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