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Thread: MacG's Workout

  1. #1
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    Cool MacG's Workout

    I'm almost finished with my 90 days, so I'll be restarting it soon.

    All workouts are from P90X or P90X+.

    Week 1
    August 29 - Sept 4

    Monday – Chest, Shoulders and Triceps
    Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 8 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 - 6 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 - 8 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 - 10 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 - 8 reps, 45 lbs.
    Standing Bicep Curls - 10 reps, 35 lbs.
    One Arm Concentration Curls - 10 reps, 25 lbs.
    Corn Cob Pullups - 3 reps
    Reverse Grip Bent-over Rows - 10 reps, 35 lbs.
    Open Arm Curls - 10 reps, 25 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 - 8 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 - 10 reps
    Super Skaters - 25 reps
    Wall Squat - 90 seconds
    Wide Front Pull-ups - 10 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 - 8 reps
    Chair Salutations - 30 seconds, 2 sets
    Toe Row Iso Lunge - 20 reps
    Wide Front Pull-ups - 8 reps
    Groucho Walk - 45 seconds
    Calf Raises - 75 reps, 20 lbs.
    Close Grip Overhead Pull-ups - 6 reps
    80-20 Seibers Speed Squat - 30 reps
    Switch Grip Pull-ups - 8 reps

    Saturday – Plyometrics (60 min)

    Sunday - Rest day

    Same routine the following week.

  2. #2
    LL P. Stewie Beorn's Avatar
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    Congrats on almost being done. I myself only made it through the first 8 weeks when I tried p90x. I'm hoping to give it another go when I'm in better shape at the end of the 6 months.

    Good luck!
    Take the weakest thing in you
    And then beat the bastards with it
    And always hold on when you get love
    So you can let go when you give it

  3. #3
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    Quote Originally Posted by Beefeater View Post
    Congrats on almost being done. I myself only made it through the first 8 weeks when I tried p90x. I'm hoping to give it another go when I'm in better shape at the end of the 6 months.

    Good luck!
    Thanks! It will work you.

  4. #4
    meinmeinmein! mmhmm's Avatar
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    Quote Originally Posted by MacGuffin View Post
    Saturday – Plyometrics (60 min)
    omg i was just trying out the hurdles.
    and i wanted them to hook suspension
    cords on me so i can jump and fly and
    jump and fly.

    i love doing the burpees with a ball.
    boing.
    every normal man must be tempted, at times,
    to spit on his hands, hoist the black flag,
    and begin slitting throats.
    h.l. mencken

  5. #5
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    Quote Originally Posted by mmhmm View Post
    omg i was just trying out the hurdles.
    and i wanted them to hook suspension
    cords on me so i can jump and fly and
    jump and fly.

    i love doing the burpees with a ball.
    boing.
    Most of P90X is just jumping. I avoid upper body stuff after strength training those parts the previous days!

  6. #6
    Emerging Tallulah's Avatar
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    I need to start P90x! I have the dvds, but I've only done the chest and back and the arms one, then got sidetracked.
    Something Witty

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    Quote Originally Posted by Tallulah View Post
    I need to start P90x! I have the dvds, but I've only done the chest and back and the arms one, then got sidetracked.
    It's a good workout! The wife does it with me.

  8. #8
    RETIRED CzeCze's Avatar
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    Quote Originally Posted by MacGuffin View Post
    It's a good workout! The wife does it with me.
    Bah! That's a clown work out!

    I did three of the P90x workouts. They weren't as tough as I thought they would be. But this is on vacation between seeing a trainer 3x a week - she did these crazy 30 minute routines that would leave me wanting to sleep for the rest of the day. If all else fails, you can take the principle of "muscle confusion" and high intensity and intervals of P90X and replicate it without the DVDs, just do a whole bunch of jumping jacks, squats, push ups, lunges, jump rope non stop. You will be exhausted! I once did a workshop with a marine trainer (part of Krav Maga) and it was a similar thing. Very 'basic' moves but non stop, constantly switching up, and doing circuits in a school playground. It hurt to walk for more than a week.

    Anywhoo, good luck clown. :P (ps I will beat you and collect the prize money!!!)
    “If you want to tell people the truth, make them laugh, otherwise they'll kill you.” ― Oscar Wilde

    "I'm outtie 5000" ― Romulux

    Johari/Nohari

  9. #9
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    Quote Originally Posted by CzeCze View Post
    Bah! That's a clown work out!

    I did three of the P90x workouts. They weren't as tough as I thought they would be. But this is on vacation between seeing a trainer 3x a week - she did these crazy 30 minute routines that would leave me wanting to sleep for the rest of the day. If all else fails, you can take the principle of "muscle confusion" and high intensity and intervals of P90X and replicate it without the DVDs, just do a whole bunch of jumping jacks, squats, push ups, lunges, jump rope non stop. You will be exhausted! I once did a workshop with a marine trainer (part of Krav Maga) and it was a similar thing. Very 'basic' moves but non stop, constantly switching up, and doing circuits in a school playground. It hurt to walk for more than a week.

    Anywhoo, good luck clown. :P (ps I will beat you and collect the prize money!!!)
    What? How many pullups were you doing???

  10. #10
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    Quote Originally Posted by MacGuffin View Post
    What? How many pullups were you doing???
    I do "girl pull ups" which means "nautilus machine assisted pull ups" and I think I would do 20-40 mixed in with the rest of the stuff. Whhhhhhy? Do I need more biceps?
    “If you want to tell people the truth, make them laugh, otherwise they'll kill you.” ― Oscar Wilde

    "I'm outtie 5000" ― Romulux

    Johari/Nohari

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