Catching Up!

So Thursday I did a Cardio X workout instead of the Yoga, due to time constraints. And I played volleyball as I do every Thursday. Then I missed Friday's Core workout. Saturday I took the ORPAT (Oregon Physical Ability Test) for the West Linn Police Department and passed. So that was my workout for the day as well. 6 laps on an obstacle course and a push/pull machine, etc.

Monday I started Phase 2 of my workouts, where my routines are all switched up. I'm also doing double days M-W-F. So in the AM I did the Cardio X routine and in the PM I did Chest, Shoulders and Triceps as follows:

Slow Motion 3-in-1 Push Ups - 10 reps + 2 reps on knees
In & Out Shoulder Flys - 16 reps w/15lb dumbbells
Chair Dips - 40 reps
Plange Push Ups - 10 reps
Pike Press - 13 reps
Side Tri-Rises - 20 reps each side
Floor Flys - 16 reps
Scarecrows - 12 reps w/15lb dumbbells
Overhead Tricep Extensions - 12 reps w/40lbs
2 Twitch Speed Push Ups - 8 fast/6 slow
Y Press - 8 reps w/30lb dumbbells
Lying Tricep Extension - 10 reps w/25lb dumbbells

BREAK

Side to Side Push Ups - 12 reps
Pour Flys - 10 reps w/15lb dumbbells
Side Leaning Tricep Extensions - 8 reps w/25ld dumbbells
One Arm Push Ups - 18 reps (on knees)
Weighted Circles - 20 reps w/10lb dumbbells
Throw the Bomb - 10 reps w/ 25lb dumbbells
Clap Push Ups - 15 reps (on knees)
Slo-Mo Throws - 9 reps w/ 15lb dumbbells
Front 2 Back Tricep Extensions - 10 reps w/25lb dumbbells
Weighted Balance Push Ups - 6 reps w/10lb dumbbells
Fly_Row_Press - 8 reps w/20lb dumbbells
Dumbbell Cross Body Blows - 30 reps w/20lb dumbbells

COOL DOWN

And I FEEL it this morning!

For Cardio from now on (as far as AM workout) I am going to start doing sprint/run/rugby conditioning drills at the football field. We'll see how that goes.

Tuesday and Wednesday Workouts

Well Tuesday our daughter was really sick and we ended up taking her in. She had an ear infection. With how she was feeling and needing to be held and comforted most of the day I did not get a chance to do my workout (Yoga). Tuesday night, though, I played basketball . . . for about an hour. My night was cut short when my teammate (a very coordinated guy - insert sarcasm) came down with his elbow on my head and split it open. Fun Stuff. These are the "cleaned up" pictures. I didn't have a camera with me when it happened. Lots of blood though, it would have been cool to have the cam. Oh well.




But this morning (Wednesday) I did do my Kenpo workout. Nice cardio workout, but not the most physically taxing. But I guess that's good for the "rest week".

Sunday and Monday of the "Rest Week"

Sunday I did an hour long stretching routine. Not as relaxing as it sounds. haha. But by the end you feel pretty good.

Monday, today, I've started my first Rest Week, which is a recovery week. Its not a week off by any means though.

Monday - Core Synergistics
Tuesday - Yoga
Wednesday - Kenpo
Thursday - Stretch
Friday - Core Synergistics
Saturday - Yoga

I probably won't be doing that second Yoga though because that's the day I do the Agility Test with West Linn.

But here's my Core Workout from today:

Staggered Hands/Stacked Foot Push Ups - 30 reps (switching every 5)
Banana Rolls - 2 passes, 5 sec holds each position; total of 2 minutes total
Leaning Crescent Lunge - 24 reps
Squat Run - 60 seconds w/ 10lb dumbbells
Sphinx Push ups - 12 reps
Bow to Boat - 5 reps at 10 second holds each
Low Lateral Skaters - 20 reps w/ legs rais
Lunge & Reach - 2 minutes (60 seconds each side) w/ 15lb dumbbells

BREAK

Prison Cell Push Ups (Burpees with knee tucks) - 10 drops (30 push ups)
Side Hip Raise - 20 reps
Squat X Press - 30 reps w/ 10lb dumbbells
Plank to Chaturanga Run - 60 sec (change every 10 sec)
Walking Push Ups - 60 sec
Superman/Banana - 60 sec
Lunge Kickback Curl Press - 20 reps w/ 15lb dumbbells
Towel Hop - 60 sec

BREAK

Balance Arm Push Ups - 60 sec (10 reps - could do more with more time)
Steam Engine - 50 reps
Dreya Roll - 60 sec
Plank to Chaturanga Static - 60 sec (change every 10)
Halfback (Football Hero) - 60 sec
Table Dip Leg Raise - 40 reps (could have better form)

COOL DOWN

Pretty brutal workout, but a really good one for the lower back and abs.

Saturday's workouts

So I did the Legs & Back routine, but then went to an RV show with the family and walked around for 3 or 4 hours. My legs didn't have anything left to do the Kenpo routine.

But here's what I did with Legs & Back:

Balance Lunges - 25 reps each side w/20lb dumbbells
Calf-Raise Squat - 25 reps w/ 30lb dumbbells
Reverse Grip Chin Ups - 15 reps

Super Skaters - 25 reps each side
Wall Squats - 90 seconds
Wide Grip Pull Ups- 15 super wide assisted reps

Step Back Lunges - 15 reps each side w/ 25lb dumbbells
Side Lunges - 24 reps each side w/ 15lb dumbbells
Close Grip Overhand Pull Ups - 13 reps

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

BREAK

3-Way Lunge w/ Kick - 15 reps each side
Sneaky Lunges - 20 reps
Reverse Grip Pull Ups - 17 reps

Chair Salutations - 2 reps @ 30 sec each
Toe-Roll Iso Lunges - 20 reps each side
Wide Grip Pull Ups - 18 super wide assisted reps

Groucho Walk - 45 seconds
Calf Raises - 75 reps w/ 30lb dumbbells (25 toes out, 25 toes straight, 25 toes in)
Close Grip Overhand Pull Ups - 20 (8 regular, 12 assisted) reps

80/20 Sieber Speed Squats - 30 reps each leg
Switch Grip Pull Ups - ran out of time

118 reps pull-ups over 101 previous week - and I didn't even do the last set of switch grip pull ups! :-)

Thursday, Friday, Saturday

Thursday I was too dead to do my Yoga, but I did play 2 hours of Volleyball that night.

Friday I did Yoga (full 90 minute routine)

And Saturday I am going to do Legs & Back and then Kenpo tonight . . .

Shoulders & Arms Wednesday Sept 10th, 2008

Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 30lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 15 reps @ 20lb dumbbells

Break

Deep Swimmers Press - 10 reps @ 25 lb dumbbells; 10 reps @ 25lb dumbbells
Full Supination Concentration Curls - 10 reps @ 30lb dumbbells; 10 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps

Break

Upright Rows - 15 reps @ 60lb bar: 15 reps @ 60lb bar
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 15 reps @ 15lb dumbbells; 15 reps @ 15lb dumbbells

Break

Seated 2 angle Shoulder Flys - 16 reps @ 25lb dumbbells; 16 reps @ 25lb dumbbells
Crouching Cohen Curl - 12 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells

Break

In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 10 reps @ 30lb dumbbells; 10 reps @ 30lb dumbbells
Side Tri-Rise - 20 reps; 25 reps

Need to move up weights next time.

Ab routine (half)

Tuesday, September 9th PLYO

Did my full plyometric workout this morning. Actually felt really good. I wasn't bonking at the end. I think I was jumping my highest on my 180 switch pickups, which is near the end of the hour long workout. Having a yogurt about 30 min to 45 min before working out makes a HUGE difference.