~~~Julie's 2010 CL Log!~~~

[JC32]

2/2/10:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1.5 scoop PW for Cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop with 1 scoop Glycomaize; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


LEGS

Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15
Rock-It - 60 3x20

Buglarian Split Squat - 20(each hand) - 3x12
Lunges on Smith Machine - 55 3x12
Squats on Smith Machine - 75 1x10, 100 3x10
Sumo Squats on Smith Machine - 65 1x10, 75 3x10
Leg Press #2 - 295 1x12, 315 1x10, 355 3x10
Leg Press #2 Single Leg Calf Raises: 355 3x30
Ham. Press (on Leg Press) - 285 3x10
Sumo Press (on Leg Press) - 285 3x10


CORE
Hanging Leg Raise 3x15 (2lb ankle weights)
Cable Oblique Twists - 20 3x15
Decline Bench Crunches (10lb) - 3x25
Bikes 3x24
Hyperextensions on Bench - 3x20

* First 5 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Cardio: Kickboxing - 25min


Felt great again today!!

[JC32]

2/3/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


Ok, So I had a friend talk me into going through the shoulders/arms and ab ripper DVD's of P90X for a change of pace. The shoulder/bi's/tri's workouts are 5 supersets (doing Shoulder, Bi, Tri and then repeating for a 2nd set). There is a stretch/rest between supersets. Some exercises have a set # of reps, others are as many as you can do (correctly) in a set period of time. Unfortunately, I only had 5's and 10's to work with, so if I use this again... I will def. have to bring more weights! lol

SHOULDERS/BI'S/TRI'S

Superset #1
Alternating Shoulder Presses - 10 2x15
In & Out Bicep Curls - 10 2x16
2-Arm Tricep Kickbacks - 5 2x20

Superset #2
Deep Swimmer's Presses - 10 2x18
Full Supination Concentration Curls - 10 2x15
Chair Dips - 2x15

Superset #3
Upright Rows - 10 2x15
Static Arm Curls - 10 2x16
Flip-Grip Twist Tricep Kickbacks - 5 2x15

Superset #4
2-Angle Shoulder Flys - 5 2x16
Crouching Cohen Curls - 10 2x20
Lying-Down Tricep Extensions - 10 2x20

Superset #5
In & Out Straight-Arm Shoulder Flys - 5 2x16
Congdon Curls - 10 2x20
Side-Tri Rises - 2x15


AB RIPPER
* All are 1x25 (except Mason Twists - 1x40)

1) In & Outs
2) Bikes
3) Reverse Bikes
4) Crunchy Frog
5) Cross Leg Sit Ups
6) Fifer Scissors
7) Hip Rock & Raise
8) Pulse-Ups (Heels to Heaven)
9) V-Up/Roll-Up Combos
10) Oblique V-Ups
11) Leg Climbs
12) Mason Twists

Ok these were interesting to say the least, lol. Def. something different. I don't know that I could do these every week (would get bored I think), but to throw in now and again would be really nice. For various reasons (work, weather, etc.), I sometimes have trouble getting to the gym... these would be a great fill in. It could def. be more challenging if I had more DB's around.

[JC32]

2/5/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


CHEST
Bench Press (Wide Grip) - 67 3x25
1-Arm Alternating DB Chest Press (on Exercise Ball) - 25 3x15
Hammer Grip Incline DB Bench Press - 25 3x15
Incline DB Fly with a Twist - 15 3x12
Push-Ups (with feet on Exercise Ball) - 3x25

BACK
Bent Over Row with Curl Bar - 40 3x15
Bent Arm BB Pullover (on Exercise Ball) - 30 3x10
Bent Over 2-DB Row (with plalms in) - 15 3x15
Prone Incline DB Fly - 5 3x15
SLDL (with Curl Bar) - 67 3x20
Hyperextensions (on Exercise Ball) - 10 3x20

*50min of Kenpo (from P90x)

Shocker! Got slammed with bad weather (again), so had to workout at home. Working on being creative with what little I have. Looks like I might be snowed in for a few days. Grr! Will have to get creative for legs tomorrow or just do the P90x Plyometrics disc. Ideas anyone... besides the basics (DB Squats/Lunges/etc.)? Might go or a hike in the snow too...

[bull.dogz]

Looking CL strong!!

[JC32]

Heck yeah, lol. Built CL tuuufff!

[JC32]

2/6/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
REDuction PM: 2 Tabs; 45min before Bed


Did the P90x Plyometrics Disc... FUN! Waaay harder than I thought it'd be. It included the following:

- Jump Squats
- Run-stance Squats
- Airborne Heisman
- Swing Kick
- Squat Reach Jump
- Run-stance Squat Switch Pick-up
- Double Airborne Heisman
- Circle Run
- Jump Knee Tucks
- Mary Katherine Lunges
- Leapfrog Squats
- Twist Combo
- Rockstar Hop
- Gap Jump
- Squat Jack
- Military March
- Run Squat 180 Jump Switch
- Lateral Leapfrog Squat
- Monster Truck Tires
- Hot Foot
- Pitch & Catch
- Jump Shot
- Football Hero


This was all I was going to do for the day, but then the power went out - so we decided to go ahead and do the shoulders/arms disc too (off my laptop).


SHOULDERS/BI'S/TRI'S

Superset #1
Alternating Shoulder Presses - 12 2x15
In & Out Bicep Curls - 12 2x16*
2-Arm Tricep Kickbacks - 8 2x15

Superset #2
Deep Swimmer's Presses - 12 2x15
Full Supination Concentration Curls - 12 2x15
Chair Dips - 2x15

Superset #3
Upright Rows - 12 2x12
Static Arm Curls - 12 2x16*
Flip-Grip Twist Tricep Kickbacks - 8 2x12

Superset #4
2-Angle Shoulder Flys - 5 2x16*
Crouching Cohen Curls - 12 2x15
Lying-Down Tricep Extensions - 12 2x20

Superset #5
In & Out Straight-Arm Shoulder Flys - 5 2x16*
Congdon Curls - 12 2x18
Side-Tri Rises - 2x15

- The workout is 5 supersets (doing shoulder, bi, tri and then repeating for a 2nd set). There is a stretch/rest between supersets. Some exercises have a set # of reps (*), others are as many as you can do in a set period of time.

This was a MUCH better workout with heavier weights. I can now see me throwing this in from time to time (might need to bring my 15's next time if I wanna get really crazy). Plus, I really liked the Plyo's. Tomorrow I will probably do the Yoga and Ab Ripper discs, since it looks like I'm gonna be stuck for a few days... DAMN snow! GRR

[JC32]

2/8/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


Plyometrics:
(2 sets of each)

- Jump Squats
- Run-stance Squats
- Airborne Heisman
- Swing Kick
- Squat Reach Jump
- Run-stance Squat Switch Pick-up
- Double Airborne Heisman
- Circle Run
- Jump Knee Tucks
- Mary Katherine Lunges
- Leapfrog Squats
- Twist Combo
- Rockstar Hop
- Gap Jump
- Squat Jack
- Military March
- Run Squat 180 Jump Switch
- Lateral Leapfrog Squat
- Monster Truck Tires
- Hot Foot
- Pitch & Catch
- Jump Shot
- Football Hero

* 58minutes (including warm-up & cool down)


Still snowed in... ugh. These are VERY hard. Little to no rest periods - done quickly. LOVE IT! Btw, I am going to cycle off Reduction PM for 30 days. Almost time to cycle off stims again too...

[JC32]

2/9/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1.5 scoops for Kenpo/Abs; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


KENPO (A.M.)
(Each Exercise performed on Left & Right Side)
- Twist & Pivot = 1x25
- Twist & Pivot with Hook & Uppercut = 1x25
- Jabs = 1x30
- Jab/Cross = 2x25
- Jab/Cross/Hook = 1x25
- Jab/Cross/Hook/Uppercut = 1x25
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- Step Drag Punch High/Low = 1x30
- Jab/Cross Switch = 1x20
- Hook/Uppercut Switching = 1x20
- Knee Kicks = 1x25
- Ball Kicks = 1x30
- Side Kicks = 1x30
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- Back Kicks = 1x25
- 3 Direction Kicks = 1x8
- High Sword/Low Hammer = 1x15
- Step Drag/Claw/Low Punch = 1x25
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- High Blocks = 1x30
- Inward Blocks = 1x30
- Outward Blocks = 1x30
- Downward Blocks = 1x30
- Star Blocks = 1x16
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- High Block/Low Punch = 1x25
- Knee/Back Kick = 1x15
- Back Knuckle/Ball Kick/Back Kick = 1x10
- Hook/Uppercut/Low Side Kick = 1x10
- Elbow Series = 1x30
- Vertical Punches = 1x100

* 58min (including warm-up & cool-down)

AB RIPPER (A.M.)
(All are 1x25 - except Mason Twists - 1x40)

1) In & Outs
2) Bikes
3) Reverse Bikes
4) Crunchy Frog
5) Cross Leg Sit Ups
6) Fifer Scissors
7) Hip Rock & Raise
8) Pulse-Ups (Heels to Heaven)
9) V-Up/Roll-Up Combos
10) Oblique V-Ups
11) Leg Climbs
12) Mason Twists

* 15min.

CHEST/BACK (P.M.)
Push Ups (with hands on balance board) - 3x15
Incline BB Bench Press - 50 3x15
Incline DB Fly with Twist - 15(ea) 3x15
Flat DB Chest Press - 25(ea) 3x25
Bent Arm DB Pullover - 20 3x20

DB Shrugs - 20(ea) 3x30
DB SLDL - 20(ea) 3x30
2-Arm DB Row - 12 3x20
Seated DB Rear Fly - 5(ea) 3x15
BB Reverse Grip Bent Over Row - 35 3x20


Ok I'm totally going all Jack Nicholson (in the Shining)... snow! ugh! The P90x stuff is a nice alternative, but I REALLY miss the gym...

[jiritt0]

i just shoveled my driveway for an hour. also getting a blizzard in philly..

free 99 and friggin intense

[JC32]

i just shoveled my driveway for an hour. also getting a blizzard in philly..

free 99 and friggin intense

Yeah shoveling here was crazy too. Heavy heavy snow, with ice under it. Guess another storm is coming Mon.

[JC32]

2/10/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS/BI'S/TRI'S

Superset #1
Alternating Shoulder Presses - 14 2x15
In & Out Bicep Curls - 14 2x16
2-Arm Tricep Kickbacks - 8 2x15

Superset #2
Deep Swimmer's Presses - 14 2x15
Full Supination Concentration Curls - 12 2x16
Chair Dips - 2x20

Superset #3
Upright Rows - 12 2x15
Static Arm Curls (followed by 10 Hammer Curls) - 14 2x16
Flip-Grip Twist Tricep Kickbacks - 8 2x12

Superset #4
2-Angle Shoulder Flys - 8 1x16, 5 1x16
Crouching Cohen Curls - 12 2x15
Lying-Down Tricep Extensions - 14 2x20

Superset #5
In & Out Straight-Arm Shoulder Flys - 8 2x16
Congdon Curls - 14 2x15
Side-Tri Rises - 2x15


AB RIPPER
* All are 1x25 (except Mason Twists - 1x40)

1) In & Outs
2) Bikes
3) Reverse Bikes
4) Crunchy Frog
5) Cross Leg Sit Ups
6) Fifer Scissors
7) Hip Rock & Raise
8) Pulse-Ups (Heels to Heaven)
9) V-Up/Roll-Up Combos
10) Oblique V-Ups
11) Leg Climbs
12) Mason Twists

Cardio - 30min hike in the snow... sketchy.

Snow Snow go away... This is what I'm dealing with people: http://twitpic.com/12lc22.

[JC32]

2/12/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath: 2 scoops; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CORE SYNERGISTICS

- Stack Foot/Stagger Hands Push-Ups: 15x (each side)
- Banana Rolls: 2min (rolls on cue)
- Leaning Crescent Lunges: 5lb(ea), 24x
- Squat Run: 5lb(ea), 1min
- Sphinx Push-Ups: 10x
- Bow to Boat: 2min (rolls on cue)
- Low Lateral Skaters: 10x (each side)
- Lunge & Reach: 10lb, 2x12
- Prison Cell Push-Ups: 10x
- Side Hip Raise: 15x (each side)
- Squat X Press: 10lb(ea), 20x
- Plank to Chaturanga Run: 1min (switch on cue)
- Walking Push-Ups: 1min (up & back on cue)
- Superman Banana: 1min (rolls on cue)
- Lunge/Kickback/Curl/Press: 16 (each side)
- Towel Hopping: 1min
- Reach High & Under Pushups: 1min, 4 (each side)
- Steam Engine: 50x
- The Dreya Roll: 12x
- Plank to Chaturanga Iso: 1min, Alternate 10sec each
- The Halfback: 1min (switch on cue)
- Table Dip Leg Raise: 10x (each side)

* Total Time = 60min

This was really hard... loved every minute of it! This is a really good "Saturday" type workout for me. It's core "centric", but just about every muscle is getting a little work with cardio.

[jiritt0]

Yeah shoveling here was crazy too. Heavy heavy snow, with ice under it. Guess another torm is coming Mon.

yup! so they say.. i hope it comes early early so temple closes and i dont have to teach.. even though if i do work all im doing is giving a test ..i dont even have to coach or think much, yipppy

yesterday i was out with my fiancee playing in the snow. basically she stood around and threw snowballs at me while I was running sprints and building piles to box jump over, haha i cant wait to have a little kid

[JC32]

yup! so they say.. i hope it comes early early so temple closes and i dont have to teach.. even though if i do work all im doing is giving a test ..i dont even have to coach or think much, yipppy

Yeah so they say... lol. At this point, I don't think we can take much more -- nowhere to put it lol. The state road still hasn't gotten into my neighborhood to salt/cinder. That's how bad it is. Main roads still aren't great.

[jiritt0]

you live in WV right?

inter city alleys in philly were horrible yesterday -- i basically slid my car a good 5-6blocks to campus and luckily found a parking spot i could skid right into.. thank goodness there was like 3 foot walls of snow blocking cars parked on each side of the roads or I would have prolly hit about 30-40 while sliding around !

the expressways/major roads were fine though, they plow hardcore in the city. i think its because theres so people so they can find people to plow all day/night for cheap wage and they realize city people are idiots and cant drive that good so they need to make roads clean asap or there will be lots of deaths