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.