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Thread: MacG's Workout

  1. #21
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    All workouts are from P90X or P90X+.

    Increases in green, decreases in red.

    Week 5
    Sept 26 - Oct 2

    Monday – Chest and Back
    (Repeat entire workout after going once thru all the sets)

    Standard pushups - 25 reps, 30 reps
    Wide front pull-ups - 10 reps, 12 reps
    Military push-ups - 15 reps, 20 reps
    Reverse grip chin-ups - 10 reps, 12 reps
    Wide fly push-ups - 20 reps, 25 reps
    Close grip overhand pull-ups - 8 reps, 8 reps
    Decline pushups - 15 reps, 20 reps
    Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
    Diamond push-ups - 12 reps, 14 reps
    Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
    Dive-Bomber pushups - 12 reps, 14 reps
    Back Flys - 10 reps @ 45 lbs., 12 reps @ 45 lbs.

    Tuesday – Intervals Cardio (45 min)

    Wednesday – Shoulders and Arms
    (Do three sets, then repeat them - shoulders, biceps, triceps)

    Alternating Shoulder Presses - 12 reps @ 45 lbs., 14 reps @ 45 lbs.
    In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
    Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
    Deep Swimmer’s Presses - 12 reps @ 35 lbs., 14 reps @ 35 lbs.
    Full Supination Concentration Curls - 10 reps @ 30 lbs., 12 reps @ 30 lbs.
    Chair Dips - 25 reps, 25 reps
    Upright Rows - 10 reps @ 35 lbs., 12 reps @ 35 lbs.
    Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
    Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
    Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
    Crouching Cohen Curls - 10 reps @ 25 lbs., 12 reps @ 25 lbs.
    Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
    In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
    Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
    Side Tri-Rises - always skip these

    Thursday – Yoga (45 min)

    Friday – Legs and Back
    Balanced Lunges - 25 reps, 20 lbs.
    Calf Raise Squats - 25 reps, 20 lbs.
    Reverse Grip Chin-ups - 12 reps
    Super Skaters - 25 reps
    Wall Squat - 90 seconds
    Wide Front Pull-ups - 12 reps
    Step Back Lunges - 15 reps, 20 lbs.
    Alternating Side Lunges - 12 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    Wall Squat - 60 seconds
    Dead Lift Squats - 20 reps
    Switch Grip Pull-ups - 12 reps
    Three-way lunge - skipped
    Sneaky Lunge - 20 reps
    Reverse Grip Chin-ups - 10 reps
    Chair Salutations - 30 seconds, 2 sets
    Toe Row Iso Lunge - 20 reps
    Wide Front Pull-ups - 10 reps
    Groucho Walk - 45 seconds
    Calf Raises - 75 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    80-20 Seibers Speed Squat - 30 reps
    Bicep curls - 25 lbs. x10

    Saturday - Extra Sleep

    Sunday - Rest day

  2. #22
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 5
    Oct 3 - Oct 9

    Monday – Chest and Back
    (Repeat entire workout after going once thru all the sets)

    Standard pushups - 30 reps, 35 reps
    Wide front pull-ups - 10 reps, 12 reps
    Military push-ups - 15 reps, 20 reps
    Reverse grip chin-ups - 10 reps, 12 reps
    Wide fly push-ups - 25 reps, 30 reps
    Close grip overhand pull-ups - 8 reps, 8 reps
    Decline pushups - 15 reps, 20 reps
    Heavy pants (bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs.
    Diamond push-ups - 12 reps, 14 reps
    Lawnmowers (1 arm bent over rows) - 10 reps @ 45 lbs., 10 reps @ 45 lbs. (elbow out)
    Dive-Bomber pushups - 12 reps, 14 reps
    Back Flys - 12 reps @ 45 lbs., 12 reps @ 45 lbs.

    Tuesday – Intervals Cardio (45 min)

    Wednesday – Shoulders and Arms
    (Do three sets, then repeat them - shoulders, biceps, triceps)

    Alternating Shoulder Presses - 14 reps @ 45 lbs., 14 reps @ 45 lbs.
    In and Out Bicep Curls - 16 reps @ 25 lbs., 16 reps @ 25 lbs.
    Two-Arm Tricep Kickbacks - 10 reps @ 20 lbs., 10 reps @ 20 lbs.
    Deep Swimmer’s Presses - 14 reps @ 35 lbs., 14 reps @ 35 lbs.
    Full Supination Concentration Curls - 12 reps @ 30 lbs., 12 reps @ 30 lbs.
    Chair Dips - 25 reps, 25 reps
    Upright Rows - 12 reps @ 35 lbs., 12 reps @ 35 lbs.
    Static Arm Curls - 8 reps @ 35 lbs., 8 reps @ 35 lbs.
    Flip-grip Twist Tricep Kickbacks - 8 reps @ 15 lbs., 8 reps @ 15 lbs.
    Two-Angle Shoulder Flys - 16 reps @ 20 lbs., 18 reps @ 20 lbs.
    Crouching Cohen Curls - 12 reps @ 25 lbs., 12 reps @ 25 lbs.
    Lying-down Tricep Extensions - 10 reps @ 25 lbs., 10 reps @ 25 lbs.
    In and Out Shoulder Flys - 16 reps @ 20 lbs., 16 reps @ 20 lbs.
    Congdon Curls - 8 reps @ 45 lbs., 8 reps @ 45 lbs.
    Side Tri-Rises - always skip these

    Thursday – Yoga (45 min)

    Friday – Legs and Back
    Balanced Lunges - 25 reps, 20 lbs.
    Calf Raise Squats - 25 reps, 20 lbs.
    Reverse Grip Chin-ups - 12 reps
    Super Skaters - 25 reps
    Wall Squat - 90 seconds
    Wide Front Pull-ups - 12 reps
    Step Back Lunges - 15 reps, 20 lbs.
    Alternating Side Lunges - 12 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    Wall Squat - 60 seconds
    Dead Lift Squats - 20 reps
    Switch Grip Pull-ups - 12 reps
    Three-way lunge - skipped
    Sneaky Lunge - 20 reps
    Reverse Grip Chin-ups - 10 reps
    Chair Salutations - 30 seconds, 2 sets
    Toe Row Iso Lunge - 20 reps
    Wide Front Pull-ups - 10 reps
    Groucho Walk - 45 seconds
    Calf Raises - 75 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    80-20 Seibers Speed Squat - 30 reps
    Bicep curls - 25 lbs. x10

    Saturday - Extra Sleep

    Sunday - Rest day

  3. #23
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    Week 7
    Oct 10 - Oct 16

    As a recovery week, I basically did some core work and light cardio and slept a lot. Or tried to.

  4. #24
    Striving for balance Little Linguist's Avatar
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    You are doing great, keep it up!
    If you are interested in language, words, linguistics, or foreign languages, check out my blog and read, post, and/or share.

  5. #25
    The Black Knight Domino's Avatar
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    Ok, I have P90X, and it chased me around the house.

    I'm terrified of it.
    eNFJ 4w3 sx/so 468 tritype
    Neutral Good
    EII-Fi subtype, Ethical/Empath, Delta/Beta
    RLUEI, Choleric/Melancholic
    Inquistive/Limbic
    AIS Holland code
    Researcher: VDI-P
    Dramatic>Sensitive>Serious

  6. #26
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    Quote Originally Posted by Domino View Post
    Ok, I have P90X, and it chased me around the house.

    I'm terrified of it.
    I did Chest, Shoulders, and Triceps yesterday and I'm sore as hell today.

  7. #27
    my floof is luxury Wind Up Rex's Avatar
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    It's a shame there's no exercise to help you nut the fuck up, you big baby.
    And so long as you haven’t experienced this: to die and so to grow,
    you are only a troubled guest on the dark earth

  8. #28
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    Quote Originally Posted by Wind-Up Rex View Post
    It's a shame there's no exercise to help you nut the fuck up, you big baby.
    That's more the realm of ESFJs.

    I await your advice.

  9. #29
    my floof is luxury Wind Up Rex's Avatar
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    Quote Originally Posted by MacGuffin View Post
    That's more the realm of ESFJs.

    I await your advice.
    Sorry. Miracle working isnt in the job description.
    And so long as you haven’t experienced this: to die and so to grow,
    you are only a troubled guest on the dark earth

  10. #30
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    Eh, I'm not working out tomorrow.

    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 8
    Oct 16 - Oct 22

    Monday – Chest, Shoulders and Triceps
    Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 10 fast pushups (extra)
    In & Out Shoulder Flys - 16 reps, 20 lbs.
    Chair Dips - 20 reps
    Plange Pushups - 14 reps
    Pike Presses - 14 reps
    Side Tri-rises - 8 reps each arm
    Floor Flys - 24 reps (12 each side)
    Scarecrows - 10 reps, 15 lbs.
    Overhead Tricep Extensions - 10 reps, 20 lbs.
    Two-twitch Speed Push-ups - 9 slow, 12 fast
    Y-Presses - 8 reps, 35 lbs.
    Lying Tricep Extensions - 10 reps, 20 lbs.
    Side-to-Side Pushups - 12 reps
    Pour Flys - 10 reps, 15 lbs.
    Side-leaning Tricep Extensions - 8 reps, 20 lbs.
    Spiderman Push-ups - 12 reps (6 each side)
    Weighted Circles - 40 reps, 8 lbs.
    Throw the Bomb - 8 reps, 20 lbs.
    Plyo Pushups - 10 reps
    Slo-mo Throws - 10 reps, 15 lbs.
    Front-to-back Tricep Extensions - 8 reps, 20 lbs.
    Incline Push-ups - 15 reps
    Fly-Row-Presses - 10 reps, 25 lbs.
    Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.

    Crunches and abs.

    Tuesday – Intervals Cardio (45 min)

    Wednesday – Back and Biceps
    Wide Front Pull-ups - 12 reps
    Lawnmowers - 10 reps, 45 lbs.
    Twenty Ones - 21 reps, 25 lbs.
    One Arm Cross Body Curls - 10 reps, 25 lbs.
    Switch Grip Pullups - 12 reps
    Elbows-out Lawnmowers - 10 reps, 45 lbs.
    Standing Bicep Curls - 8 reps, 45 lbs.
    One Arm Concentration Curls - 10 reps, 25 lbs.
    Corn Cob Pullups - 4 reps
    Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
    Open Arm Curls - 8 reps, 35 lbs.
    Static Arm Curls - 8 reps, 35 lbs.
    Row - 10 reps, 120 lbs.
    Congdon Locomotives - 40 reps, 25 lbs.
    Crouching Cohen Curls - 10 reps, 25 lbs.
    One Arm Corkscrew Curls - 8 reps, 35 lbs.
    Chin-ups - 12 reps
    Seated Bent-over Back flys - 12 reps, 45 lbs.
    Curl-up Hammer Downs - 10 reps, 35 lbs.
    Hammer Curls - 10 reps, 35 lbs.
    Max Rep Pull-ups - 8 wide
    Superman - 5 reps
    In-out Hammer Curls - 16 reps, 25 lbs.
    Strip Set Curls - 10 reps, 4 sets, start at 35 lbs. and reduce 5 lbs. each set

    Thursday – Yoga (45 min)

    Friday – Legs and Back
    Balanced Lunges - 25 reps, 20 lbs.
    Calf Raise Squats - 25 reps, 20 lbs.
    Reverse Grip Chin-ups - 12 reps
    Super Skaters - 25 reps
    Wall Squat - 90 seconds
    Wide Front Pull-ups - 12 reps
    Step Back Lunges - 15 reps, 20 lbs.
    Alternating Side Lunges - 12 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    Wall Squat - 60 seconds
    Dead Lift Squats - 20 reps
    Switch Grip Pull-ups - 12 reps
    Three-way lunge - skipped
    Sneaky Lunge - 20 reps
    Reverse Grip Chin-ups - 10 reps
    Chair Salutations - 30 seconds, 2 sets
    Toe Row Iso Lunge - 20 reps
    Wide Front Pull-ups - 10 reps
    Groucho Walk - 45 seconds
    Calf Raises - 75 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 8 reps
    80-20 Seibers Speed Squat - 30 reps
    Bicep curls - 25 lbs.

    Saturday - Extra Sleep

    Sunday - Rest day

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