Monthly Archives: December 2011

frags

and quiet falls upon us, the hush of winter

and quiet falls upon us, the hush of winter, the hush of promises waiting to be fulfilled it’s christmas time and we’re waiting ever so carefully, like orpheus, fearful to turn around, fearful to look over our shoulders and to see what we’ve lost, what we’ve worked so hard to acheive, fearful and hopeful and expecting and snuggling up under the covers, keeping warm against the seeping cold, reaching to each other through the dark, entangling each other in the dark, candle light spirits, flickering against the drafty windows and creaking doors, waiting quietly, patiently, for winter to envelope us and deliver us unto christmas morning

fitness

Balance Cycle, Week 7, Shoulders & Arms

OOO.207 On One Leg Shoulders & Arms
R/L Military Press 35 15/15
R/L Scissor Curls 35 15/15
R/L Warrior Kickbacks 35 15/15
R/L Swimmer Chair 30 12/12
R/L 21’s 30 12/9
R/L Bridge Extensions 30 15/15
R/L Spike Pike FL 15/15
R/L Chair Extensions 30 15/15
R/L Military Tree 30 15/15
R/L 21’s (HAMMER CURLS) 30 11/11
R/L Warrior Kickbacks 30 15/15
this is going to be the last resistance exercise of this cycle. i had planned for the balance cycle to go up to 13 weeks, a typical 90 days + last recovery week but since P90X2 came out, and contains last of similar things i’ve already been working on between the Endurance/Strength Cycle and this one, i might as well just move onto it.
i’m excited and apprehensive: a lot of what i’ve seen so far in the videos is familiar (which is oddly disappointing) but also very strange (the rumble roller and extensive use of it, the 2 days of “rest”, etc.).
either way, starting Christmas, the next cycle begins!
(…nerd…)

fitness

Balance Cycle, Week 7, Shoulders & Arms

OOO.207 On One Leg Shoulders & Arms
R/L Military Press 35 15/15
R/L Scissor Curls 35 15/15
R/L Warrior Kickbacks 35 15/15
R/L Swimmer Chair 30 12/12
R/L 21’s 30 12/9
R/L Bridge Extensions 30 15/15
R/L Spike Pike FL 15/15
R/L Chair Extensions 30 15/15
R/L Military Tree 30 15/15
R/L 21’s (HAMMER CURLS) 30 11/11
R/L Warrior Kickbacks 30 15/15
this is going to be the last resistance exercise of this cycle. i had planned for the balance cycle to go up to 13 weeks, a typical 90 days + last recovery week but since P90X2 came out, and contains last of similar things i’ve already been working on between the Endurance/Strength Cycle and this one, i might as well just move onto it.
i’m excited and apprehensive: a lot of what i’ve seen so far in the videos is familiar (which is oddly disappointing) but also very strange (the rumble roller and extensive use of it, the 2 days of “rest”, etc.).
either way, starting Christmas, the next cycle begins!
(…nerd…)

fitness

Balance Cycle, Week 7, BUDOKON

Budokon – Strength & Balance
I love this workout: it’s more yoga-esque than full blown yoga: but it’s got a nice cardio, ballistic stretching thing going on that i dig. MZ likes it too and it’s a nice change of pace from strictly couple’s yoga saturday.
but the big news is this: we’re going to cut short the Balance Cycle, stopping it with a shortened week 8, recovery. starting Christmas, P90X2!
i’ve made some slight modifications:
1. we’re still going to alternate the Yee, Horton Yogas with Budokon.
2. i’ve added 1 core and 2 cardio’s during the recovery week. otherwise it would only be yoga and stretching.
3. for the Performance Phase, i’ve moved around the rest / yoga pair to the back end of the week as opposed to the pair being in the middle.

fitness

Balance Cycle, Week 7, LEGS

OOO.211 On One Leg – Legs
Russian Squats 17/17 +10PU
½ Moon Lunges 14/14 +3CU
Mason Pumps 22/22 +10PU
Royal Dancer Kicks 12/12 +3CU
Seat Drops 12/12 +10PU-L
One Legged Chair 45/45 sec +3CU
Teeter Totter 12/12 +10PU-R
Quarter Hop 27/27 +3CU
Single Leg Wall Squats 20sec / 2x +10PU-D
Standing Split Reach 10/10 +3CU-CG
Penalty PushUps/ChinUps (DEPRECATED)
+PU & +CU are Push Ups and Chin Ups respectively. I had incorporated these as 3 sets at the end initially, but found myself ahead of Horton during this routine and decided to work alternating sets of each inbetween each leg exercise and in so doing pull off 2 additional sets. working the legs always, always sucks but getting to the end, especially with routines likes these that are straight through without any repeatos, always feels great.