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Thread: MacG's Workout

  1. #31
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 9
    Oct 23 - Oct 30

    Monday – Chest, Shoulders and Triceps
    Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 12 fast pushups (extra)
    In & Out Shoulder Flys - 16 reps, 20 lbs.
    Chair Dips - 25 reps
    Plange Pushups - 16 reps
    Pike Presses - 16 reps
    Side Tri-rises - 8 reps each arm
    Floor Flys - 24 reps (12 each side)
    Scarecrows - 12 reps, 15 lbs.
    Overhead Tricep Extensions - 10 reps, 20 lbs.
    Two-twitch Speed Push-ups - 9 slow, 16 fast
    Y-Presses - 10 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 - 8 reps, 35 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

  2. #32
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    Almost forgot to update! Thank god this week is a recovery week, work is killing me.

    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 10
    Oct 31 - Nov 6

    Monday – Chest, Shoulders and Triceps
    Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 12 fast pushups (extra)
    In & Out Shoulder Flys - 16 reps, 20 lbs.
    Chair Dips - 25 reps
    Plange Pushups - 16 reps
    Pike Presses - 16 reps
    Side Tri-rises - 8 reps each arm
    Floor Flys - 24 reps (12 each side)
    Scarecrows - 12 reps, 15 lbs.
    Overhead Tricep Extensions - 10 reps, 20 lbs.
    Two-twitch Speed Push-ups - 9 slow, 16 fast
    Y-Presses - 10 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 - 8 reps, 35 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

  3. #33
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    Week 11
    Nov 6 - Nov 12

    As a recovery week, I basically did some core work and light cardio and slept a lot. My parents are in town as well.

  4. #34
    On a mission Usehername's Avatar
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    good work! keep it up!

    do you have abs o steel now?
    *You don't have a soul. You are a Soul. You have a body.
    *Faith is the art of holding on to things your reason once accepted, despite your changing moods.
    C.S. Lewis

  5. #35
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    Quote Originally Posted by Usehername View Post
    good work! keep it up!

    do you have abs o steel now?
    Somewhere under the flab that still has to go.

    I don't do much ab work.

  6. #36
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 12
    Nov 14 - Nov 20

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

    ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

    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)

    ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

    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

    ...well...I pulled my back muscles on the last day... so cheat day?

    Saturday - Extra Sleep

    Sunday - Rest day

  7. #37
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    After I pulled my back muscles, I did an extra Recovery Week. Back to it this week.

    Is everyone else slacking off or what???

  8. #38
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    how much have you lost mac?
    "I'm not in this world to live up to your expectations and you're not in this world to live up to mine. "
    -Bruce Lee

  9. #39
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    Quote Originally Posted by yakimadude View Post
    how much have you lost mac?
    Lost?

    Ideally any fat is replaced by muscle. So net change should be around 0.

  10. #40
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 14
    Nov 28 - Dec 4

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

    ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

    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)

    ADD ONE REP TO EVERY SET LISTED - you wouldn't think this was much, but damn!

    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.

    Saturday - Extra Sleep

    Sunday - Rest day

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