MacG's Workout

[MacGuffin]

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

 

[MacGuffin]

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

 

[MacGuffin]

Week 18
Dec 26 - Jan 1

Recovery Week!

I didn't do much of anything this week.

 

[MacGuffin]

Will update this weekend with my fresh round of P90X.

 

[MacGuffin]

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

 

[jcloudz]

post pictures of your progress

 

[MacGuffin]

whoops wrong thread