Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X / Sept 17 – P90X Plyo X / Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest / Sept 19 – Chest, Shoulders, Triceps + AB Ripper X / Sept 21 P90X Back and Biceps + AB Ripper X

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

I’ve been a bit lax in updating my blog with my stats, so here is what I did last week…
– FlashAddict

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

Sept 15 – P90X Chest, Shoulders, Triceps + AB Ripper X

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 – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

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

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

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

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

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

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

pour flys – 15 lbs x 8 (hard)

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 – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

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

front to back tricep extensions – 10 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

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

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

Sept 17 – P90X Plyo X
1 hour
929 calories
149 avg
166 max

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

Sept 18 – Burnaby Mountain Hike with 20 lbs weight vest

Total Time:
1 hour 4 minutes
Reached the peak of Burnaby Mountain in 34:50 but damn was my heart pumping on the last stretch of Cardiac Hill!

Total Calories burned:
968

Average Heart Rate:
149 avg

Max Heart Rate:
183 max!!!

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

Sept 19 – Chest, Shoulders, Triceps + AB Ripper X

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 – 26 (get back to 34)

plange push-ups – 9 (hard)

pike press – 7 (hard)

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

floor flys – 4 each side (fuckkkkkkkkkk)

scarecrows – 15 lbs x 8

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

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

y press – 25 lbs x 9

lying tricep extensions – 25 lbs x 8 (tired)

water break

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

pour flys – 15 lbs x 8 (hard)

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 – 15 lbs x 10- ( do heavier next time)

clap or plyo push-ups – 7 knee clap pushups (was ugly)

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

front to back tricep extensions – 10 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

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 23 minutes

Total Calories Burned:
960

Average Heart Rate:
126

Max Heart Rate:
159

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

Sept 21 P90X Back and Biceps + AB Ripper X

wide front pull-ups – 14 green + blue band wide pulls

lawnmowers – 40 lbs x 10 (do more next time)

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

one arm cross body curls – 30 lbs x 8

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

elbow out lawnmowers – 40 lbs x 8

standing bicep curls – 25 lbs x 8

one arm concentration curls – 20 lbs x 10 (owwwww)

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

reverse grip bent over rows – 25 lbs x 10

open arm curls – 25 lbs x 8

static arm curls – 25 lbs x 8 (biceps sore owwwwwwww)

water break

towel pull-ups – 12 green + blue band pulls

congdon locomotive – 25 lbs x 30

crouching cohen curls – 25 lbs x 9

corkscrew curls –  25 lbs x 8

chin ups – 12 green + blue band pulls

seated bent over back flys – 20 lbs x 10

curl up / hammer down – 25 lbs x 8 (arms tired)

hammer curls – 30 lbs x 6 (arms dead)

max rep pull-ups – 4 green + blue band corn cob pulls (ow)

superman – 10 secs on 2 secs off for 1 min

in and out hammer curls – 25 lbs x 6 (tired)

strip set curls – 20 lbs x 10

cool down

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 22 minutes

Total Calories Burned:
1029

Average Heart Rate:
132

Max Heart Rate:
164

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

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

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

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

September 11 Hike up Burnaby Mountain

Burnaby 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

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

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

– – – – –

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

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

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

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

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

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

– – – – – – – – – –

AB RIPPER X

Total Workout Time:
1 hour 24 minutes

Total Calories Burned:
1096

Average Heart Rate:
134

Max Heart Rate:
166

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

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

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

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

– – – – – – – – – –

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

August 26 – P90X Shoulders and Arms + Ab Ripper X / August 27 Grouse Grind Hike with 20 lb Weight Vest / August 31 P90X Legs and Back + Ab Ripper X

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

Hiking up Grouse Mountain and doing the Grouse Grind can humble you on the best of days…even more so when you are wearing a 20 lb weight vest…I like to refer to the Grind as THE STAIRMASTER FROM HELL!!!
– FlashAddict

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

August 26 – P90X Shoulders and Arms + Ab Ripper X

alternating shoulder press – 35 lbs x 8

in and out bicep curl – 35 lbs x 12 (heavy)

two arm tricep kickback – 25 lbs x 12

alternating shoulder press – 30 lbs x 10

in and out bicep curl – 30 lbs x 10

two arm tricep kickback – 30 lbs x 10

ballistic stretch

deep swimmers press – 30 lbs x 7 (heavy)

full supination conccentration curls – 35 lbs x 6 (heavy)

chair dips x 32

deep swimmers press – 25 lbs x 9

full supination conccentration curls – 30 lbs x 10

chair dips x 23

ballistic stretch

upright rows – 35 lbs x 10

static arm curls – 30 lbs x 16 (ow)

flip grip twist kickbacks – 15 lbs x 10 (arms tired)

upright rows – 35 lbs x 8

static arm curls – 20 lbs x 16

flip grip twist kickbacks – 20 lbs x 8

stretch

seated shoulder flys – 20 lbs x 10

crouching cohen curls – 30 lbs x 10 (tired)

lying down tricep extensions – 30 lbs x 10 (heavy)

seated shoulder flys – 15 lbs x 16

seated cohen curls 25 lbs x 10

lying down tricep extensions 30 lbs x 8 (tired)

stretch

straight arm shoulder flys – 20 lbs x 10 (heavy)

congdon curls – 25 lbs x 8 (ow)

side – tri -rise – 30 each side (ow!)

straight arm shoulder flys – 15 lbs x 10

congdon curls – 25 lbs x10

side – tri -rise – 30 each side (owwwwwwwww)

cooldown

PLUS AB RIPPER X WORKOUT AS WELL

– – – – – – – – – –

Total Workout Time:
1 hour 33 minutes

Total Calories burned
1213

Average Heart Rate:
135

Max Heart Rate:
176

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

August 27 Grouse Grind Hike with 20 lb Weight Vest

At least I made it to the peak of the mountain under 1 hour and 45 minutes. It was very tough going up the mountain with the obvious added 20 lb weight on my shoulders, plus my backpack with 3 bottles of water, but once you reach the clearing at the top, it makes it all worthwhile!

Total Workout Time:
1 hour 44 minutes 57 seconds

Total Calories burned
1604

Average Heart Rate:
148

Max Heart Rate:
171

The Grouse Grind® Trail
The popular Grouse Grind® is a 2.9-kilometre trail up the face of Grouse Mountain, commonly referred to by Vancouverites as “Mother Nature’s Stairmaster.” Over 110-thousand hikers a year take on the challenge of the rugged terrain and steep climb, starting at the Valley Station and finishing at the Peak’s plateau, for a total elevation gain of 2,800-feet. The average climb takes just over an hour, with beginners requiring up to two hours to complete the trek.

Length:	2.9 kilometres (1.8 miles)
Elevation Gain:	853 metres (2,800 feet) – Base: 274 metres above sea level (900 feet) – Summit: 1,127 metres (3,700 feet) – Total Stairs: 2,830
Statistics:	Annually, over 100,000 people hike the Grind™.
Average Time:	On average it takes up to an hour and a half to complete the hike. For novice hikers, up to two hours is recommended.
Participants:	Hikers range in age from 7 to 90, with an equal male/female split.

Course Record
The official course record to date for men is 26:19 held by Michael Simpson set at the 2007 Grouse Grind Mountain Run®. For women, the record is 31:04 held by Leanne Johnston and set at the 2007 event. Unofficially (that is, a record set outside the annual Grouse Grind Mountain Run®) the course record is an amazing 24:22, set by two-time World Mountain Running champion Jonathan Wyatt of New Zealand. Jonathan set the record in June of 2004 while visiting Vancouver. The renowned runner has also participated in the Olympic Games and the Commonwealth Games.

http://www.grousemountain.com/Summer/summer-activities/vancouver-bc-hiking-trails-trips/grouse-grind.asp

http://www.grousemountain.com/

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

August 31 P90X Legs and Back + Ab Ripper X wearing 20 lbs weight vest:

Holy $hit my heart rate hit 183 beats per minute during this workout yesterday…I was a lil tired afterwards…

balance lunges – 10 each side with 25 lbs x 2

calf raise squats – 25 x 2 lbs x 12

reverse chin pullups – 14 green band pulls

super skaters – 12 each side

wall squats 90 seconds @ 90 degrees

wide front pull-ups – 14 green band wide pulls

step back lunges – 25 lbs x 8 each side

alternating side lunges – 25 lbs x 8 each side

close grip overhand pull-ups – 14 close in green band pulls

single leg wall squats – 1 min ow

dead lift squats – 10 each leg

switch grip pullups – 16 green band switch jumping pull-ups

water break

three way lunges – 5 rounds each leg

sneaky lunges – 14 each leg

reverse grip chin-ups – 16 green band reverse chin ups

chair salutations – 1 minute

toe roll iso lunges – 16 each side

wide front pull-ups – 12 wide green band pulls

groucho walk – 45 secs

calf raises – 15 slow / 10 fast x 3 (out, mid, in stances) with 25 lbs x 2

close grip overhand pull-ups – 16 green band close pulls

80-20 siebers speed squats – 15 each side

switch grip pull-ups – 16 green band switch pull-ups

cooldown

– – – – –

AB RIPPER X

Total Workout Time
1 hour 32 minutes

Total Calories Burned:
1248 calories

Average Heart Rate
138 avg

Max Heart Rate:
183 max!!!!!!

August 24 – P90X Chest and Back + Ab Ripper X / August 25 P90X Plyometrics

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

I’ve been lax in updating my blog with my P90X stats, so here are the numbers from last week’s workouts…
– FlashAddict

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

August 24 – P90X Chest and Back + Ab Ripper X

standard push-ups – 20

wide front pull-ups – 20 green band pulls

military push-ups – 10

reverse grip chin-ups – 20 green band reverse pulls

water break

wide fly push-ups – 12

close grip overhand pull-ups – 16 green band pulls

decline push-ups – 9

heavy pants – 14 green band pulls

water break

diamond push-ups – 12

lawnmowers – 10 green band lawnmowers each side

dive bomber push-ups – 7 (tired)

back flys – 25 lbs x 12

water break

wide front pull-ups – 20 green band wide pulls

standard push-ups – 15 (ow)

reverse grip chin-ups – 20 green band reverse pulls

military push-ups – 5

water break

close grip overhand pull-ups – 12 green band pulls

wide fly push-ups – 5

heavy pants – 25 lbs x 10

decline push-ups – 4 (ow)

water break

lawnmowers –  12 green band each side  (use weights next time)

diamond push-ups – 8

back flys – 25 lbs x 8 (hurt right arm – ow)

dive bomber push-ups – 4 (im done)

cooldown

– – – – – – – – – –

AB RIPPER X

total time
1 hour 17 minutes

total calories burned
1002

average heart rate
135

max heart rate

162

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

August 25 P90X Plyometrics

Total workout time
1 hour 2 minutes

Total Calories
852 calories

Average Heart Rate
140 avg heart rate

Maximum Heart Rate
161 max heart rate

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

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

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

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

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

– – – – – – – – – –

Total Workout Time:
1 HOUR 33 MINUTES

Total Calories burned:
1275

Average Heart Rate:
138

Max Heart Rate:
172

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

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

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

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

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

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

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

August 8 P90X Legs and Back + Ab Ripper X

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

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

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

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

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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

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Total Workout Time:
1 HOUR 31 MINUTES

Total Calories burned
1221

Average Heart Rate:
137

Max Heart Rate:
167
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plyo X

1 hour

868 cal

143 avg

161 max