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 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

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AB RIPPER X

total time
1 hour 20 minutes

total calories burned
1064

average heart rate
137

max heart rate
168

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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

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

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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

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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