September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X / September 7 P90X Plyometrics + Tabata Punching Bag / September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

September 8, 2009

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I made it to the top of Burnaby Mountain (following the same path as before – but without the 20 lbs weight vest) in a total time of 34 minutes and 30 seconds. I was doing 1 minute sprint intervals followed by 2 minute recovery walks again, but was going hard all the way up the trail!
– FlashAddict

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September 6 Recumbent Bike Carido + P90X Chest, Shoulder, Triceps + AB Ripper X

35 mins on my recumbent bike

439 calories

132 avg

155 max

Took a few minutes break to drink water and stretch legs – then went and did:

P90X Chest, Shoulder, Triceps

slow motion 3 in 1 push-ups – 12 reps

bonus – 3 military push-ups

in and out shoulder flys – 15 lbs x 14

chair dips – 34

plange push-ups – 7 (hard)

pike press – 7 (hard)

side – tri – rise – 14 each side (owww)

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 10 lbs x 10 (light weight)

overhead tricep extensions – 25lbs (x2) x 8 reps

two twitch speed push-ups – 10 (had to go on knees ow)

y press – 20 lbs x 10

lying tricep extensions – 25 lbs x 9 (tired)

water break

side to side push-ups – 8 (arms tired)

pour flys – 10 lbs x 8 (light weight)

seated side leaning tricep extensions – 20 lbs x 8 (ow)

one arm push-ups – 6 knee one arm pushups (very hard)

weighted circles – 1/2 the set with 8 lbs – hard – (light weight)

throw the bomb – 10 lbs x 12 ( do heavier next time)

clap or plyo push-ups – 6 knee clap pushups (was ugly)

seated slow-mo throw – 10 lbs x 8 (light weight)

front to back tricep extensions – 15 lbs x 8 (hard)

one arm balance push-ups – 6 (arms dead)

fly-row-press – 15 lbs x 6 (hard)

dumbbell cross body blows – 15 lbs x 12

cool down

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AB RIPPER X

Total Workout Time:
1 hour 24 minutes

Total Calories Burned:
1096

Average Heart Rate:
134

Max Heart Rate:
166

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Monday Plyo X + Tabata Punching Bag

Total Workout time:
1 hour 13 minutes

Total Colories burned:
1036 Calories

Average Heart Rate:
142 avg HR

Max Heart Rate:
165 max

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September 8 Hiked up Burnaby Mountain + P90X Back and Biceps

wide front pull-ups – 12 green + blue band wide pulls

lawnmowers – 35 lbs x 12 (do more next time)

twenty-ones – 25 lbs x 16 (heavy at end)

one arm cross body curls – 25 lbs x 8

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

elbow out lawnmowers – 30 lbs x 10

standing bicep curls – 20 lbs x 10

one arm concentration curls – 20 lbs x 8 (owwwww)

corn cob pull-ups – 8 green + blue band corn cob pulls (hard)

reverse grip bent over rows – 20 lbs x 10

open arm curls – 20 lbs x 10

static arm curls – 20 lbs x 8 (biceps sore)

water break

towel pull-ups – 15 green + blue band pulls

congdon locomotive – 20 lbs x 40

crouching cohen curls – 20 lbs x 10

corkscrew curls –  20 lbs x 12 (do more)

chin ups – 12 green + blue band pulls

seated bent over back flys – 15 lbs x 12

curl up / hammer down – 20 lbs x 10

hammer curls – 25 lbs x 10

max rep pull-ups – 8 green + blue band corn cob pulls

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 20 lbs x 10

strip set curls – 20 lbs x 10

cool down

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I didn’t do AB RIPPER X (body is tired!!!)

Total Workout Time (for both hike and Back and Biceps then riding my bike down and grabbing my car):
2 hours 15 minutes

Total Calories Burned:
1681

Average Heart Rate:
132

Max Heart Rate:
173

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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

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Total Workout Time:
1 HOUR 29 MINUTES

Total Calories burned:
1074

Average Heart Rate:
129

Max Heart Rate:
166


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

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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

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