Friday August 29th, 2008 Legs & Back

So today I worked my Legs & Back for an hour. Pretty much legs, legs, back in that sequence.

Balance Lunges - 25 reps each side w/10lb dumbbells
Calf-Raise Squat - 25 reps w/ 15lb dumbbells
Reverse Grip Chin Ups - 12 reps

Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 8 reps

Step Back Lunges - 15 reps each side w/ 15lb dumbbells
Side Lunges - 20 reps each side w/ 20lb dumbbells
Close Grip Overhand Pull Ups - 10 reps

Single - Leg Wall Squats - 60 seconds (30 each leg)
Deadlift Squats - 20 reps each side
Switch Grip Pull Ups - 10 reps

BREAK

3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 10 reps

Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 15 reps each side
Wide Grip Pull Ups - 10 reps

Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 20lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 10 reps

80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - 16 reps

Total Pull Ups: 86 reps

NO AB WORKOUT

Thursday August 28th YOGA

So here's my Yoga workout. I'm not going to type this out every Thursday - its the same each week, but here it is written out once. 90 MINUTES! OUCH!! haha

MOVING ASANAS
Runners Pose
Crescent Pose
Warrior One
Warrior Two
Reverse Warrior
Triangle Pose
Twisting Triangle
Chair to Twisting Chair (Prayer Twist)
Right Angles Pose to Grab
Prayer Twist from Runners Pose to Side Arm Balance
Warrior Three to Standing Splits
Half Moon to Twisting Half Moon

BALANCE POSTURES
Tree (90 sec)
Royal Dancer (90 Sec)
Standing Leg Extension (90 Sec)

FLOOR WORK
Crane (60 sec)
Seated Spinal Stretch (5 breaths each side)
Cat Stretch (5 breaths)
Frog (60 sec)
Bridge/Wheel (5 breaths)
Plough into Shoulder Stand
Table (5 breaths)
Cobbler Pose (60 sec)

"YOGA BELLY 7"
One legged Hamstring Stretch
Two Legged Hamstring Stretch
Touch The Sky (30 sec)
Boat (30 sec)
Half Boat (30 sec)
Scissors (30 sec each side)
Torso Twist Hold (30 sec each side)
Deep Torso Twist Hold (30 sec each side)
Touch the Sky Graduates (20 sec per position x 3)

MORE FLOOR WORK
Glute Stretch
Happy Baby
Child's Pose
Shavasana Corpse
Fetal Pose
Meditation Pose (Lotus)

EASILY the hardest workout of all my routines. I also played 20 hours of volleyball Thursday night. Legs were toast, but it was good to force them to work after so much exercise this week.

Wednesday 08_27_08 Shoulders & Arms

Shoulders & Arms - repeat workout. Shoulders, Bis, Tris, repeat.

Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 9 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 10 reps @ 20lb dumbbells; 11 reps @ 20lb dumbbells

Break

Deep Swimmers Press - 8 reps @ 25 lb dumbbells; 8 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 30 reps; 30 reps

Break

Upright Rows - 9 reps @ 70lb combined weight: 8 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells
Flip-Grip Twist Tricep Kickback - 12 reps @ 15lb dumbbells; 12 reps @ 15lb dumbbells

Break

Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 8 reps @ 25lb dumbbells; 8 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 10 reps @ 25lb dumbbells; 10 reps @ 25lb dumbbells

Break

In & Out Straight-Arm Shoulder Flys - 16 reps @ 10lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 8 reps @ 25lb dumbbells
Side Tri-Rise - 25 reps; 25 reps

Cool Down

-Plus AB workout -

Tuesday Workouts 08-26-08

So, today I did an hour long plyometric routine. Plyometrics is pretty much non-stop jump training. The pattern is as follows: Three exercises for 30 sec each, followed by a fourth for 60 sec. Repeat then a 45 sec break and so on. It was brutal. My butt hurts really bad. :-)

I also played 2 hours of basketball in the PM, but that was good to get a second workout in - especially since we didn't lose a single game.

Plyo routine:
Jump Squats x 30 sec
Run Stance Squats x 30 sec
Airborne Heisman x 30 sec
Swing Kicks x 60 sec

Repeat

Squat Reach Jumps x 30 sec
Run Stance Squat Switch Pickups x 30 sec
Double Airborne Heisman x 30 sec
Circle Run x 60 sec

Repeat

Jump Knee Tuck x 30 sec
Mary Katherine Lunges x 30 sec
Leapfrog Squats x 30 sec
Twist Combo x 60 sec

Repeat

Rock Star Hops x 30 sec (15 sec each side)
Gap Jump x 30 sec
Squat Jacks x 30 sec
Military March x 60 sec

Repeat

Run Squat 180 Switch x 30 sec
Lateral Leapfrog Squats x 30 sec
Monster Truck Tires x 30 sec
Hot Foot x 60 sec (30 sec each foot)

Repeat

Pitch and Catch x 60 sec
Jump Shot x 60 sec (30 sec each side)
Football Hero x 60 sec

Cool Down

Monday - 08_24_08 Chest & Back Workout

Road my bike 1 mile to my parents' house where my workout equipment is (not enough floor space at our house) and did the following Chest and Back workout:

Standard Push Ups - 20 reps
Wide Pull Ups - 6 full extension reps
Military Push Ups- 18 reps
Reverse Grip Pull Ups - 6 full extension reps

Break - 45 sec

Wide Push Ups - 20 reps
Overhand Close Grip Pulls - 7 full extension reps
Decline Push Ups- 15 reps
Heavy Pants - 15 reps @ 35lb dumbbells

Break - 45 sec

Diamond Push Ups - 12 reps
Lawnmowers - 20 reps @ 35lb each side
Divebomber Push Ups - 10 reps
Back Flys - 15 reps @ 20lb dumbbells

Break - 45 sec

Wide Pull Ups - 2 full extension, 7 assisted
Standard Push Ups - 20 reps
Reverse Grip Pull Ups - 15 assisted
Military Push Ups - 15 reps on my knees

Break - 45 sec

Overhand Close Grip Pulls - 10 assisted
Wide Push Ups - 20
Heavy Pants - 15 reps@ 35lb dumbbells
Decline Push Ups - 12

Break - 45 sec

Lawnmowers - 20 reps @ 35lb dumbbells
Diamond Push Ups - 15 reps on my knees
Back Flys - 20 reps @ 20lb dumbbells
Divebomber Push Ups - 8 reps

Totals:
52 pull ups
186 push ups
105 weighted reps

Notes:
- Full extension pull ups means I am going all the way down to a full hang position before pulling back up, no bent arms at the bottom position.
- Need to increase weights on lawnmowers, back flys and heavy pants

Beginning Measurements and Photos. August 23, 2008

Here are my measurements - I wish I had my measurements at the end of the "contest" to compare to, but I deleted the voting site before double checking if I had the measurements here as well.
CURRENT GOALS
Neck: 16" 16.5" - 17"
Chest: 41" 46"
Waist: 37" 31"
Hips: 35" 35"
Biceps - L: 14.5" R: 14.5" 16.5" - 17"
Forearms - L: 12" R: 12" 13.5"
Thighs- L: 23.5" R: 23" 24" - 25"
Calves- L: 15.5" R: 16" 17"


Below are photos from almost exactly one year ago (August 9th, 2007) and photos from today (August 23rd, 2008) - you can see why I am needing to get going again.


And here's some other views- noticeable lapses: lats/chest and loooooove handles.

Day One and Day Two workouts - measurements coming soon

So yesterday (Friday) I did a one hour boxing/martial arts workout - working on my punches, kicks, blocks, etc. I was focused on form and endurance. It was one hour straight with a total of five minutes rest time sprinkled throughout.

Today I did a 45 minute Cardio routine:

Yoga for 15 minute warm-up

Plyometrics:
30 sec Airborne Heisman x 2
30 sec Swingkicks X 2
30 sec Jumshots x 2
30 sec Tires X 2
30 sec "Wacky Jacks" X 2

A little more Kenpo

Then finished off with some core:

30 reps Squat Presses (last 10 squat jumps)
50 reps Locomotive Crunches
1 minute Squat Run
1 minute alternating Superman/Banana
1 minute Dreya Rolls

Just for me . . .

I don't anyone is still checking the site, so its becoming my workout journal and tracker. Since the contest I've lost 13 lbs (not good, since it was muscle weight lost)and "shrunk" a bit, so I am back at it, but without the contest or anything else involved. I'm going to post my workouts each day on here and track my results with measurements and photos every two weeks. Its odd to start on a Friday, but I don't want to do the "I'll start on Monday" thing.

Good luck to me!