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

[JC32]

2/24/2010:

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 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water


LEGS (PM)
Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15

Smith Machine Squat: 95 1x10; 100 2x10
Smith Machine Lunge: 75 3x10
Smith Machine Sumo Squat: 75 3x10
Leg Press #2: 295 1x12; (Dropset) 345 1x10; 325 1x10; 305 1x10; 285 1x10; 265 1x10; 245 1x10; 225 1x10; 205 1x10; 185 1x10; 165 1x8; 145 1x8; 125 1x8
Leg Press #2 Calf Raises: 345 3x25
Ham. Press: 305 3x10
Sumo Press: 305 3x10

* First 4 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Abs: Hanging Leg Raise 3x15 (2lb ankle weights)
Decline Bench Oblique Crunches (5lb)
Decline Bench Crunches (10lb)
Wood Choppers (5kg)

Cardio: 40min on Elliptical (X/C Setting)

First day back doing heavy legs in a long time so I was pleased. It was waaay harder than I thought it would be... anticipate some sooooore legs tomorrow. And I didn't take Orange Triad today because FedEx is run by #$%#$%. A package that should have been here over a week ago... is not. Better be here tomorrow! GRR

[JC32]

2/23/2010:

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 + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CHEST/BACK
1) Bench Press: 75 1x15; 105 1x10; 115 1x10; 120 1x10
2) Incline DB Fly with a Twist + Incline BB Bench Press (Chest Superset): 15(ea) 3x12; 75 3x12
3) Smith Machine Bent Over Row + Seated Cable Narrow Grip Row(Back Superset): 45 3x12; 80 3x12
4) Cable Fly: 25 3x15
5) Lat Pulldown: 95 3x12
6) Decline DB Chest Press: 30 3x10
7) BB SLDL: 85 3x12
8) Push-Ups (Toes on Bench) + Spotted Chin-Ups(Superset): 3x20; 3x12
9) BB Shrugs (Behind the Back): 60 3x12


Soooo happy to be in the gym. I've really been trying to squeeze as much in as I can before we get more snow this weekend (so that's why I'm sorta over-doing-it, lol). And BTW, 120 on my Bench for the first time ever - PR. AND that's after not benching (heavy) for over 3 weeks! SUPER STOKED!

[JC32]

2/22/2010:

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 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS/BI'S/TRI'S (PM)
1) Smith Machine Seated Military Press: 90 3x12
2) Superman's + BBC (Bi's Superset): 35(ea) 3x12; 37.5 3x12
3) Front Raise + Lateral Raise( Shoulder Superset): 8(ea) 3x10; 8(ea) 3x10
4) Rope Hammer Curls: 60 3x12
5) Cable Rope Stepout + V-Bar(Tri's Superset): 55 3x12; 90 3x12
6) Cable Upright Rows: 55 3x12
7) Alternating Shoulder Press: 15(ea)x15(ea)
8) Concentration Curls + Cable Kickbacks(Bi's/Tri's Superset): 15 3x15(ea); 25 3x15(ea)
9) BB Skull Crushers to Tricep Press: 57.5 3x15


CARDIO (AM)
- Spin Class = 50min

YES YES YES!!! :: Doing the happy dance:: Back in the gym finally!! I was so psyched and pumped. Really happy to see I have not lost much -- felt AWESOME! Can't wait to do Chest & Back tomorrow!!

[JC32]

2/19/2010:

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 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CHEST/SHOULDERS/TRI'S (PM)
1) Slow-Motion 3-in-1 Push-Ups: 1x15 (slow) followed by 1x10 (fast)
2) In & Out Shoulder Flys: 8 1x16
* Basically front/lat raise
3) Chair Dips: 1x25
4) Plange Push-Ups: 1x15
5) Pike Presses: 1x15
6) Side-Tri Rises: 1x15(ea)
7) Floor Flys: 1x15(ea)
* Push Up, then slide 1 hand out on a towl & back in, then switch sides
8) Scarecrows: 5 1x16
* Basically moving from internal rotation to external rotation
9) Overhead Tricep Extensions: 12(ea) 1x15
10) Two-Twitch Speed Push-Ups (4 Fast/3 Slow): 1x21 (3 sets of each)
11) Y-Presses: 12(ea) 1x15
12) Lying Tricep Extensions: 20(ea) 1x10
13) Side-to-Side Push-Ups: 1x12 (6ea)
14) Pour Flys: 8 1x15
* Lateral raise and then rotating into pouring motion
15) Side-Leaning Tricep Extensions: 10 1x18
16) One-Arm Push-Ups: 1x1(ea) Regular; 1x14(ea) on Knees
17) Weighted Arm Circles: 5 2x20 (10 each direction)
18) Throw the Bomb: 8 1x15(ea)
* The motion of throwing a ball with a DB
19) Clap Push-Ups: 1x15 (On Knees)
20) Slow-Mo Throws: 5 1x15(ea)
21) Front-to-Back Tricep Extensions: 10 1x16(ea)
22) One-Arm Balance Push-Ups: 1x6(ea)
23) Fly-Row-Presses: 10 1x12
* Lateral raise to upright row to shoudler press (with palms in) to reverse curl
24) DB Cross-Body Blows: 12 1x20(ea)

** Total Time = 55min (including warm up/cool down)

CARDIO (AM)
- High Energy Yoga: 50min

This is by far the hardest workout on P90x, all the different pushups were KILLIN. Felt good. As a side note, I haven't been sleeping as well since I stopped taking Reduction PM... could be the weather that's part of it is as well. Look forward to getting back on it to find out!

[JC32]

2/18/2010:

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 for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


LEGS
- Single Leg Squat with Knee Tap: 10(plate) 4x20(ea)
- Bulgarian Split Squat with Contralateral DB: 20 3x20(ea)
- Supine Hip Lift with Plate: 10 4x20(ea)
- Single Leg Deadlift with DB: 20(ea) 3x15(ea)
- Pendulum Step Over: 4x25(ea)
- Single Leg Calf Raise with DB: 20(ea) 4x20

(http://figureathlete.tmuscle.com/fre...teral_training)

* Time = 45min


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

* Time = 15min

Just really got the blah's lately from having to workout at home -- losing motivation a little. I really gotta start getting creative and mixing it up or find some goal to reach so that I can push myself properly. Honestly, if it weren't for WF/BG giving me that little push -- I might be skipping out on a few things. Good news it looks like a little clear in the weather, so if I could get in the gym even for a few days I think I'd be alright!

[JC32]

Insane !

Like Kane!

Awesome! I took Kenpo years ago. A lot of fun!!

Yeah I LOVE the Kenpo - nice variety to the typical running/cycling/etc.

[bull.dogz]

Awesome! I took Kenpo years ago. A lot of fun!!

[pu12en12g]

Insane !

[JC32]

2/17/2010:

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 scoop PW for AM Cardio; Mix 1 scoop PW with 1 scoop PiT for PM Weight Training; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS
1) Arnold DB Press - 20 (ea) 3x15
2) Seated BB Shoulder Press - 50 3x15
3) DB Upright Row - 15(ea) 3x15
4) Front Raise - 8(ea) 3x15
5) Lateral Raise - 8(ea) 3x15

TRI'S
6) Decline Close-Grip BB Bench to Skull Crusher - 51.5 3x15
7) DB 1-Arm Tricep Extensions - 15(ea) 3x15
8) Bench Dips - 3x20
9) Standing 1-Arm DB Kickbacks - 8(ea) 3x15

BI'S
10) Close-Grip EZ Bar Curl - 36.5 3x15
11) Alternating Incline Dumbbell Curl - 20(ea) 3x15
12) Alternating Reverse Plate Curls - 10(ea) 3x15
13) Cross Body Hammer Curls - 20(ea) 3x15

* Supersets: 1 & 2; 4 & 5; 7 & 12; 10 & 11

KENPO (Cardio - AM)
(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)


My goal was to try to make this a challenging workout with lower weight (due to equip. limitations, lol). I did this workout in about 45min, I tried to really cut rest periods and superset. Next time I might try something like adding a few pyramids/dropsets (but I have only done that on lower body ? so we?ll see). I'm just so bored with working out at home eeeveryyyday. Ugh.

[jiritt0]

it's a ripoff with poorly designed workouts, like richard simmons meets y2k.. I've made better programs in my sleep, serious.

[JC32]

I was at a nutrition conference last fall and the instructor was the pr95x guys cousin or something .. i think she wanted me to be impressed and i said thats cool without giving her my real thoughts.

our snow stormed fluttered... been flurrying all night/day but its only going to amount to an inch or so they say, the two storms didnt combine right ontop of philly like they thought =x

Yeah I don't see the appeal in Tony, he's EXTREMELY annoying. He didn't even come up with half the program I don't think. The plyos/yoga/kenpo/etc. -- another person. (Oddly enough, these are the discs I use primarily lol.) I don't exactly get the fad of P90x either, I don't see it being revolutionary or anything. Not exactly sure why people have gone wild over it. A family friend gave it to me to look at and give me something to try while I was snowed in -- but if it wasn't for that, I woulda never checked it out. lol Now that I know what he's going to do, I just go through it with him on mute.

It's pretty much been an on and off steady snow here. None of it would be too bad if some of last week would just melt, lol. Now it's just becoming a few inches here a few inches there...

[jiritt0]

I was at a nutrition conference last fall and the instructor was the pr95x guys cousin or something .. i think she wanted me to be impressed and i said thats cool without giving her my real thoughts.

our snow stormed fluttered... been flurrying all night/day but its only going to amount to an inch or so they say, the two storms didnt combine right ontop of philly like they thought =x

[JC32]

2/15/2010:

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: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


PLYO'S
- 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

(Each exercise x2, 30sec. rest periods every 4 exercises. So you do 1-4, repeat 1-4, break, 5-8, repeat 5-8, rest, etc.)

* Time: 58min (including warm-up/cool down)

STRETCH (P90x)
- Included: Static, Ballistic, & Yoga Stretches

* Time: 50min

Today was my first time trying the P90x Stretch Disc. I just assumed it was a short static stretching program - which I'm not much of a fan. Typically, I'm into more dynamic/ballistic/yoga. So it was a pleasant surprise to see he incorporated all types, head to toe, for a lengthy period of time. I LOVED it. (Especially since he did smaller muscle groups that I wouldn't typically do.) I will most def. add this to my "off day" towards the end of the week (will just have to mute Tony - he ruins my relaxation). Plyo's were brutal as always. My HR stayed in the high 160's virtually the entire time... but I did skip some breaks.

[JC32]

were supposded to get another 3-6 inches tonight! lol

Better than us... up 12 possibly for us. We probably got 3-4 this a.m., but has stopped now. More tonite and in the a.m.

[jiritt0]

Yup. We are in the same boat, sheets of ice under feet of piled snow! lol Plus, as you said... they really focus on major roads and the secondary roads get nada. It's been over a week and they still have not treated our roads!

were supposded to get another 3-6 inches tonight! lol