Week of 8/29/11 through 9/4/11

New Mass work out, the last work out was way to much volume for my eating habits and I just couldn't keep the weight up with the volume.

Monday
Main Upper Focus

Bench Press 3x8 - AMAP@80%x1
160x8; 160x8; 160x8; 133x12

Dumbbell Overhead Press - 5x5
40x5; 40x5; 40x5; 40x5; 40x5

Pull-ups - 5x5
BWx10; BWx10; BWx8; BWx6; BWx6

Tuesday
Upper Accessory

Rolling Dumbbell Tri Extension - Shockwave x 3
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x5, 35x4

Tri Pulldowns - AMAP with Gray Band
16x4*; 16x4*; 16x4*

*Refers to the amount of wraps around pull-up bar.

T-BAR Row - Shockwave x 3
44x4, 55x4, 66x4, 77x4, 88x4
55x4, 66x4, 77x4, 88x4, 99x4
66x4, 77x4, 88x4, 99x4, 110x4

Wednesday
Energy System Works

Stationary Bike x20min
Jog x20min
Elliptical x10min Forward
x10min Reverse

Thursday
Lower Main Focus

Squats - 8x3 - AMAP@80%x1
177x8; 177x8; 177x8; 144x19

Barbell Lunge - 3x8
111x8; 111x8; 111x8

Stiff-Legged Deadlift - 5x5
199x5; 199x5; 199x5; 199x5; 199x5

Friday
Typically Lower Accessory, random, unforeseen issues made this a 'rest' day.

Saturday
Lower Accessory + ABS

Bulgarian Split Squat - Shockwave x 3
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35

Banded Ham Curl - Shockwave x 5* - Grey Band
*Tricky way of keeping track of this, since resistance is based on distance from bands anchor position

4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'

Weight Plank - AMAPx5min*
*As many reps as possible to total 5 min worth of work

6x5 min

Toe to bar Leg Raises - AMAPx3
BWx10; BWx8; BWx4

Sunday
Sleep, Eat, REST

Monday - 8/22/2011

ABS/Chest/Bicep

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side Bends
55x30/30; 55x30/30; 55x30/30
3. Crunches
25x30; 25x30; 25x30

Chest
1. Incline Bench
100x15; 100x15; 122x8; 122x8; 122x8
2. DB Chest Press
55'sx10; 55'sx10; 55'sx10
3. DB Fly
25x10; 30x10; 40x6

Biceps
1. EZ Bar Curl
60x15; 60x15; 75.5x6
2. Concentration Curls
20x10; 20x10; 25x8
3. Hammer Curls
30x8; 30x8; 40x6

Note: Felt kinda of week today, note really sure why. Going to try my hardest to finish out this month strong, go lighter with higher reps for September (12-15) and take the last week off and go really big in Oct - December to gain some mass before a cut in Jan for the spring.

Sunday - 8/21/2011

Rest day.

Saturday - 8/20/2011

Abs/Arms

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side DB Bends
55x30/30; 55x30/30; 55x30/30

Arms
1. Partial Rep Pull-ups
BWx10; BWx10; BWx10; BWx10
2. Barbell Curl
75.5x8; 75.5x8; 75.5x8
3. DB Curl
30x6; 30x6; 25x10
4. Hammer Curls
25x8; 25x10; 25x10
5. Dips
BWx30; BWx30; BWx25
6. Tri Kickbacks
20x8; 20x8; 20x8

Note: Kinda sluggish through this day, went to be WAY to late. Got up WAY to early.

Friday - 8/19/2011

Rest day, no cardio.

Thursday - 8/18/2011

Shoulders/Traps

Superset
1. Behind Barbell Shrug
120x15; 120x15; 120x15; 120x15
2. Front Barbell Shrug
120x15; 120x15; 120x15; 120x15

Superset
1. Incline DB Shrug
55x10; 55x10;55x10
2. Standing DB Shrug
55x10; 55x10; 55x10
3. Overhead Press
100x10; 100x10; 100x10

Superset
1. Front DB Raise
20x6; 20x6; 20x6
2. Upright BB Row
100x6; 100x6; 100x6
3. Side DB Raise
20x6; 20x6; 20x6
4. Read DB Fly
15x6; 15x6; 15x6

Note: Last superset is a megaset and it sucks balls. Simple as that.

Wednesday - 8/17/2011

ABS/Quads/Calves

ABS
1. Leg Raises
BWx30, BWx30, BWx30
2. Side Dumbbell Bends
55x30/30, 55x30/30, 55x30/30
3. Crunches
BWx30, BWx30, BWx30

Quads
1. Front Squats
122x10, 122x10, 122x10
2. Back Squats
177x10, 177x10
3. Stiff-Leg Deadlifts
180x10, 180x10

Calves
1. Calf Raises
100x15, 100x15, 100x15

Note: Cut 1-2 Sets off most workouts due to time. Weak muscle group, really didn't wish to cut it short.

Tuesday 8/16/2011

Back/Triceps

Back
1. Pullups
BWx12, BWx12, BWx12, (wide grip)BWx12
2. Overhand Barbell Rows
120x10, 120x10, 120x10, 120x10
3. Underhand Barbell Rows
120x10, 120x10, 120x10, 120x10
4. Dumbbells Rows
55x10, 55x10, 55x10, 55x10
5. Deadlifts
180x10, 190x8

Triceps
1. Dips
BWx16, BWx14, BWx16, BWx16
2. Overhead Single Dumbbell Extension
30x10/10, 30x10/10, 30x10/10, 30x10/10

Note: None really, kinda tired.

Monday 8/15/2011

ABS/Chest/Biceps Weight x Reps

ABS - 30 set rest between sets
1. Lying Leg Raise
BWx30, BWx30, BWx30
2. Side Dumbbell Bends
55x30, 55x30, 55x30
3. Crunches
BWx30, BWx30, BWx30

Chest
1. Chest Flys - DTP Mega-Set 45 sec rest between sets
10x50, 15x40, 20x30, 25x20, 30x10, 30x10, 25x20, 20x30, 15x40, 10x50

Biceps
1. EZ-Bar Curls
45x15, 45x15, 50x10, 76x8, 87x8
2. Concentration Curls
15x10, 20x8, 25x8
3. Hammer Curls
25x10, 25x10, 30x8

BW = Body Weight

Notes: DTP Mega set, even with the light weights was stupidly hard and I didn't like it. Amazing burn and pump though.

Day 9; Interval X and ABS/Core Plus

Just to keep with my word. Last night I did a some of Insanity's Fit Test with the Fiance. We recorded what we did and hopefully can improve in a month or so! Fiance's knees are starting to hurt with this high impact training... so we are going to pick her up some knee braces for her... yay years of being a catcher for softball!

Today I did Interval X and ABS/Core Plus. I managed to get through Interval X while still standing and without getting sick! Go me. Such a great burn and sweat is built up with that work out. So much variation.

ABS/Core Plus is another story... already being exhausted and chewing up the core with some hard ass moves really taxes a guy.

Oh well, tomorrow is Arms and Back... I love that work out!!!!!

Wow, catch up post! Day 5, 6, 7, AND 8!!!

So day 5 was Upper Body Plus. I don't know what it is about P90X+, but I only like ABS/Core Plus and Full Body Plus. The rest just don't seem to build up a sweat to me or make my muscle sore... bummer.

Day 6 was a mash-up of Kenpo Cardio in the AM by myself. I did all 40 minutes of it and was bored, VERY bored. So in the PM I tried it out with my Fiance to see what she thought and we went about 15 minutes and just look at me with that: "Really Chris, this is boring." look. So we popped in Insanity's Fit Test... wow... that killed. Loved it!

Day 7 was another REST DAY! Didn't really need it, but I believe that you shouldn't workout every single day. Your body needs a chance to repair itself. So that was today.

Day 8! Back to P90X! I did good old Chest and Back this morning. I love it. My back and chest always feel nice and full after this workout. This was a AM work out and I felt great before, during, and after. Tonight I plan on working out with the fiance and doing ABS/Core Plus with her or by myself after our Cardio. I don't plan on doing the full Cardio work out tonight because of my AM work out. I'll post up what I did cardio wise tomorrow and my thoughts on how I felt during and after whatever she makes me do.

Day 4; Rest Day!

I moved my normal Sunday rest day to today... the reason for this is a busy weekend. Fiance wants to take me out Saturday, I have a feeling good food will be involved. Sunday is lunch with the family and that's good food too. So I moved Thursday's workout to Sunday to help burn some cals! Simple enough.

Day 3; Full Body Plus

With the exception of Kenpo Cardio, I've gotten through all the new discs that make up P90X+. I have to admit that I need to either step up my intensity or go back to regular P90X for resistance. I just don't feel that 'swell' and 'ache' from lifting with X+.

I don't have BPM or Cal burn for today. Tomorrow is supposed to be Yoga X, but I hate that... either Cardio X or Interval X/ABS-Core +. We will see what I post up tomorrow :-D

Day 2; Interval X and ABS/Core Plus

Today (well, yesterday... I really need to post day of >.< ) was my first time ever doing Interval X. It's a 40ish minute workout. Non-freaking-stop. I liked it but I didn't feel like it really got a good heart rate. I think I didn't push myself hard enough not knowing what to expect.

AVG BPM - 171
Cal Burned - 506

Next up: Full Body Plus

Day 1 of P90X+ ; Upper Plus with ABS/Core Plus

Well, I've been working out steadily with P90X classic for a couple months now. So I decided I'd start the new year off right. After the first week of the year with only P90X resistance it was time to start the Plus series. I do supplement myself, here are the things I use:

Animal Pak (Multi-vitamin)
Animal Stak (HGH/Test booster)
Animal Pump (Pre-workout Creatine/N.O./Focus Matrix)
Modern BCAA (Aminos Acids for intra workout)
Whey Protein

That's a decent stack and I was on it with my first week of the year as well and I'm already starting to see a leaner me and strength increases. My fiance also got me a very nice heart-monitor/calorie calculator that I will use to track most of my stats.

I'll also post my weight every Monday and post a Day 1 vs Day 30/60/90 for my own referances.

So yesterday was my first day on Plus and I'll have to say it's not the 'muscle building' I thought it would be, it's mostly a cardio circuit to help burn fat and maintain muscle mass. ABS/Core+ is about the same way but I really feel the burn in the core with it, however I still like AB Ripper X for abs.

Avg BPM - 176
Est Cal burn - 700
Weight to date - 173.4 lbs (I weighed 220lbs on Jan 4th, 2010)

So you can see it definately keeps the zone going and the heat up!



I'll post up tomorrow about my thoughts and results on Interval X!