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Thread: MacG's Workout

  1. #41
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 15
    Dec 5 - Dec 11

    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

  2. #42
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    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 16 & 17
    Dec 12 - 25

    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

    CHEAT DAY

    Saturday - Extra Sleep

    Sunday - Rest day

  3. #43
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    Week 18
    Dec 26 - Jan 1

    Recovery Week!

    I didn't do much of anything this week.

  4. #44
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    Will update this weekend with my fresh round of P90X.

  5. #45
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    Week 19
    Jan 2 - 8

    Recovery Week!

    I didn't do much of anything this week.


    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week 20 & 21
    Jan 9 - 22

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

    Standard pushups - 31 reps, 36 reps
    Wide front pull-ups - 11 reps, 13 reps
    Military push-ups - 16 reps, 21 reps
    Reverse grip chin-ups - 11 reps, 13 reps
    Wide fly push-ups - 26 reps, 31 reps
    Close grip overhand pull-ups - 9 reps, 10 reps
    Decline pushups - 15 reps, 21 reps
    Heavy pants (bent over rows) - 11 reps @ 45 lbs., 11 reps @ 45 lbs.
    Diamond push-ups - 13 reps, 15 reps
    Lawnmowers (1 arm bent over rows) - 11 reps @ 45 lbs., 11 reps @ 45 lbs. (elbow out)
    Dive-Bomber pushups - 13 reps, 15 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 - 15 reps @ 45 lbs., 15 reps @ 45 lbs.
    In and Out Bicep Curls - 18 reps @ 25 lbs., 18 reps @ 25 lbs.
    Two-Arm Tricep Kickbacks - 11 reps @ 20 lbs., 11 reps @ 20 lbs.
    Deep Swimmer’s Presses - 15 reps @ 35 lbs., 15 reps @ 35 lbs.
    Full Supination Concentration Curls - 13 reps @ 30 lbs., 13 reps @ 30 lbs.
    Chair Dips - 26 reps, 26 reps
    Upright Rows - 13 reps @ 35 lbs., 13 reps @ 35 lbs.
    Static Arm Curls - 9 reps @ 35 lbs., 9 reps @ 35 lbs.
    Flip-grip Twist Tricep Kickbacks - 10 reps @ 15 lbs., 10 reps @ 15 lbs.
    Two-Angle Shoulder Flys - 18 reps @ 20 lbs., 18 reps @ 20 lbs.
    Crouching Cohen Curls - 13 reps @ 25 lbs., 13 reps @ 25 lbs.
    Lying-down Tricep Extensions - 11 reps @ 25 lbs., 11 reps @ 25 lbs.
    In and Out Shoulder Flys - 18 reps @ 20 lbs., 18 reps @ 20 lbs.
    Congdon Curls - 10 reps @ 35 lbs., 10 reps @ 35 lbs.
    Side Tri-Rises - always skip these

    Thursday – Yoga (45 min)

    Friday – Legs and Back

    CHEAT DAY

    Saturday - Extra Sleep

    Sunday - Rest day

  6. #46
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    post pictures of your progress
    "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

  7. #47
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    whoops wrong thread

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