RTalons Progress

14-Sep      
                Normally Ab/cardio day so I tried the P90X 90min Yoga workout:   
                Yoga X   Actually not as hard as I thought it would be
         
      Boring lab meeting, so under the table I did some legs             
      Toe point and flex (ward off shin splints)   5   30      
      Leg extensions                                   8   50      
      isometric squeeze close / open           2   30sec each      

      Helped keep me awake, and I looked like I was paying attention             

16-Sep   
shoulder   
                press                   3   12 12 15   20
      shoulder rows   4   15           20
      rev fly           3   6           6
      innies and outies   3   15 and 12   5 and 3
      upright row           3   12           20
      shrugs           5   20           46
               
   cardio   Kenpo X         

20-Sep   chest   
                decline push up   3   15               108.75
      push up           4   15x3 30x1       94.25
      fly                   3   12               36
               
   Triceps   chair dips, 1 foot on floor   2   20   108.75
      
   cardio   WL1 / A2 to 565Cal         
               
21-Sep   abs   
                weighted crunch   3   20   20
      weighted bike   2   20   20
      plate twist           4   25   20
               
   cardio   Kenpo X         

25-Sep      Food Festival, lots of walking and sooooo a cheat day       
               
26-Sep   warm up   3 sun salutations         
      pull up densisty   12   2   
   
shoulder / upper back            
      shoulder rows   3   12   30
      rev fly           3   8   10
      innies and outies   3   12   10 and 5
               
   Cardio   WL1 / A2 + to 800Cal         
               
27-Sep   
warm up   3 sun salutations         

        chest   
                decline push up   3   20           108.75
      push up           3   15 20 15   94.25
      fly                   3   8           40
               
   triceps   french   3   15   40
               
   abs   ab ripper X         
   

1-Oct   
legs
             SLDL                   3   12   92
      Step up           3   12   20
      glute kickback   3   12 12 15   30
      1 leg split squat   3   12   20
      one leg hip thrust with chair   3   20   
   
abs          weighted crunch   3   25   20
      weighted bike   3   25   20
      plate twist           2   25   20
   Cardio   A2 x3 to 650Cal      
   
2-Oct               
   Cardio   Kenpo X         
               
      A2x6 to 1560Cal!!!         
               
yeah 3 hours of cardio!  felt kinda out of it the rest of the day though.
               
3-Oct      rest, 3 hours of cardio is way too much.         

4-Oct
   chest         
      3min push up challenge   74   then 20 / 15 / 16
            
      real dips   1   6
      dips using 3 chairs (2 feet)   3   15

            
   cardio   A2x3 to 815Cal      

oops, letting this get out of date:

11-Oct   chest   
                decline push up   3   20           108.75
      push up           3   20 20 25   94.25
      fly                   3   12 12 15   40
               
   triceps   3 chair dips (1 foot)   2   15   116
            
   cardio   A2x4 1000Cal         

12-Oct      
   cardio   kenpo X
      
   extra   A2x3 830Cal

13-Oct   back   
                pull up density   8   3   134.9
      assisted wide   3   12   100
      assisted neutral   3   20   100
      one arm row   3   10   60
      curls   1   8   20
   Cardio   A2x2+ to 550Cal         
               
   abs   Killer Ab workout: Giant set = 10lbs crunch, 5lb crunch, 5lb bike, crunch, bike         
      8 8 20 10 20 / 10 10 15 10 20 / 8 12 15 12 15 / 7 extra 5lb crunches for 200 total         

14-Oct   shoulder   press   3   10   26   
      lateral raise (straight arm)   3   12   6   
      rev fly   3   12   10   
      innie   3   12   16   
      outie   3   12   6   
                  
   cardio   A2x2 500Cal            

                  
15-Oct   legs   
                SLDL           3   12   92   
      Step up   3   10   40   
      split squat   3   12   40   
      one leg hip thrust with chair   3   25   25   weight total guess (used 1rep max calc)
                  
   abs   Killer Ab workout: Giant set = 10lbs crunch, 5lb crunch, 5lb bike, crunch, bike            
      12 10 15 8 20 / 8 8 20 8 20 / 8 8 20 8 20            
      12 sit ups to round it off to 205 total moves            

16-Oct               
   cardio   tabata? Jumping jacks   too easy, couldn't have done it right      

17-Oct   cardio   tabata with burpies   did it right, was dead at 2min   lol

18-Oct   nothing
19-Oct   nothing            
            
20-Oct   
chest   
                decline push up   3   25   108.75
      one leg push up   3   20   108.75
      fly                   3   12   46
   
Back   
                pull up density   8   3   134.9
      assisted wide   3   16   100
      assisted neutral   3   14   100
      one arm row   3   12   60
   
abs   Killer Ab workout: Giant set = 10lbs crunch, 5lb crunch, 5lb bike, crunch, bike         
      9 8 15 8 15/ 10 10 15 10 15/ 8 12 20 10 20+15 5lb crunches=200         

Cardio Kenpo X

Met my "outgrow my weight plates" goal, with 3x12 with everything I have on flys and rows
Buying some 25lb plates today.

23-Oct      
   cardio   A2x4+ to 1150 Cal


24-Oct      pull up density   8   3   5 on 8th set, then bonus set of 4
               
   cardio   WL1x2 930Cal         


25-Oct
   chest   decline push up   3   25 20 20   108.75
      push up   3   20   94.25
      fly   3   8   100
               
               
   cardio   WL1 A2x3 to 1210Cal         

               
               
26-Oct   
back   pull up density   6   4   134.9
      assisted wide   3   20   100
      assisted neutral   3   20   100
      one arm row   3   8   62
               
   abs   Killer Ab workout: Giant set = 10lbs crunch, 5lb crunch, 5lb bike, crunch, bike         
      10 10 20 10 20 / 12 10 20 10 20 / 12 12 20 10 20         
               
   cardio   Kenpo X         

2-Nov               
   Cardio   Kenpo X         
               
               
3-Nov   
back           wide pull ups   3   6   133
      neutral pull ups   5   8   133
      chin ups           5   10   133
         some kip, but all 108 real       
               
               
   Cardio   A2x5+ to 1425Cal!!         

               
4-Nov               
   cardio   Yoga X