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

– – – – – – – – – –

AB RIPPER X

total time
1 hour 20 minutes

total calories burned
1064

average heart rate
137

max heart rate
168

– – – – – – – – – –
Tuesday PLYO X
1 hour 2 minutes

852 calories

140 avg heart rate

161 max heart rate

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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

– – – – –

AB RIPPER X

1 hour 25 minutes
1064 calories
132 avg
160 max


August 6 – P90X Shoulders and Arms + Ab Ripper X / August 7 – Plymoterics

August 11, 2009

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I have been lax in updating my blog due to it being hot out and also being tired following my workouts, so here goes again…
– FlashAddict

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alternating shoulder press – 25 lbs x 10

in and out bicep curl – 25 lbs x 16

two arm tricep kickback – 20 lbs x 12

alternating shoulder press – 25 lbs x 9

in and out bicep curl – 25 lbs x 12

two arm tricep kickback – 25 lbs x 9

ballistic stretch

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 25 lbs x 12

chair dips x 25

deep swimmers press – 20 lbs x 7

full supination conccentration curls – 25 lbs x 8

chair dips x 15

ballistic stretch

upright rows – 20 lbs x 14

static arm curls – 20 lbs x 16

flip grip twist kickbacks – 10 lbs x 12

upright rows – 25 lbs x 12

static arm curls – 20 lbs x 16

flip grip twist kickbacks – 15 lbs x 10

stretch

seated shoulder flys – 15 lbs x 16

crouching cohen curls – 20 lbs x 12

lying down tricep extensions – 25 lbs x 14

seated shoulder flys – 15 lbs x 12

crouching cohen curls 25 lbs x 10

lying down tricep extensions 25 lbs x 10

stretch

straight arm shoulder flys – 15 lbs x 16

congdon curls – 20 lbs x 8

side – tri -rise – 20 each side

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 10

side – tri -rise – 20 each side

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 HOUR 31 MINUTES

Total Calories burned
1221

Average Heart Rate:
137

Max Heart Rate:
167
– – – – – – – – – –

plyo X

1 hour

868 cal

143 avg

161 max


P90X Shoulders & Arms + Hiking up Burnaby Mountain + Heat Wave = Done for the day…

July 28, 2009

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I originally was going to do the Grouse Grind today at around 11am, but after looking towards the North Shore and seeing the haze and smog cooking off of the mountains, I decided to wait until later on in the day to try and workout…big mistake, cause when I started working out at 4pm, it was like 33 degrees…
– FlashAddict

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Alrighty then, I started off today’s workout by doing the P90X Shoulders and Arms routine so here is the breakdown:

Total Time:
1 Hour 11 Minutes

Total Calories Burned:
908 cal

Average Heart Rate:
136

Max Heart Rate:
167

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

The workout routine consisted of the following exercises in the following order:

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 20 lbs x 16

two arm tricep kickback – 20 lbs x 10

alternating shoulder press – 20 lbs x 10

in and out bicep curl – 25 lbs x 12

two arm tricep kickback – 25 lbs x 8

ballistic stretch

deep swimmers press – 25 lbs x 8

full supination conccentration curls – 20 lbs x 12

chair dips x 25

deep swimmers press – 20 lbs x 8

full supination conccentration curls – 25 lbs x 12

chair dips x 15

ballistic stretch

upright rows – 20 lbs x 10

static arm curls – 25 lbs x 16 (too much)

flip grip twist kickbacks – 15 lbs x 6 (too much)

upright rows – 25 lbs x 12

static arm curls – 20 lbs x 12

flip grip twist kickbacks – 10 lbs x 10

ballistic stretch

seated shoulder flys – 15 lbs x 10

crouching cohen curls – 15 lbs x 14

lying down tricep extensions – 20 lbs x 14

seated shoulder flys – 10 lbs x 16

crouching cohen curls – 20 lbs x 8

lying down tricep extensions – 25 lbs x 10

ballistic stretch

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 10

side – tri -rise – 14 each side

straight arm shoulder flys – 15 lbs x 12

congdon curls – 15 lbs x 12

side – tri -rise – 20 each side

cooldown

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After the P90X routine, I got into my car and drove to the bottom of Burnaby Mountain and hiked up back to my condo, then jumped on my bike and went down to the base again to pickup my car – dear lord it was hot and muggy coming up the mountain, but I tried my best to come up at a good pace. I also did several 1 minute sprinting intervals at various points of the ascent to work my cardio even further.

Burnaby Mountain Trail Guide

Burnaby Mountain Trail Guide

I started off at the Pipeline Trail and then onto the Power Line Trail all the way to the Trans Canada Trail and then coming up appropriately named Cardiac Hill to finish off the hike – I then ran on the SFU perimeter road to my condo building and grabbed my bike so that I could head down and grab my car – from the base of the mountain back to base again gave me the following stats:

Total Workout Time:
1 Hour 8 Minutes

Total Calories burned
1090

Average Heart Rate:
148

Max Heart Rate:
172

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

So, by combining both workouts, I ended up working out for 2 Hours and 19 minutes and burned 1998 Calories!!!


CrossFit Mashup WOD Today + Kayaking yesterday = Johnny sweating all over the place

July 27, 2009

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Well, Vancouver is in the midst of quite the heat wave – was over 30 degrees both yesterday and today with a projected high of 33 for tomorrow = HEAT WAVE
– FlashAddict

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Today’s workout of the day was a mashup of the CF WOD posted and a few other items I threw in there to mix things up. All told, here’s how things broke down:

Started off with 20 minutes on my recumbent bike – 5 minute warmup – 10 minute high intensity – 5 minute recovery

Then I did 30 Turkish Get Ups (15 lbs weight)- these seriously get your heart pumping fast and hard – along with 30 Burpees.

I then turned on the P90X Ab Ripper X video and blasted through that routine to finish things off and cap an all-body workout.

Here are my stats:

Total time working out:
1 hour and 15 minutes

Total Calories Burned:
935

Average Heart Rate:
133

Max Heart Rate:
167

Also, my girlfriend Raewyn and I went kayaking up Indian Arm again and were severely beat down by the heat, wind and salt water to the point that we were on the water for only an hour and a half. It was so hot out there that we were losing energy to paddle! All in all though, it’s a great place to get out on the water and have fun in the waves, I highly recommend it.