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  1. #1
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    Thumbs up MacG's Workout II

    Here are my goals:

    Exercise
    P90X for 5-6 days a week.
    3 days of strength training.
    2 days of cardio/yoga.
    1 bonus day of cardio (I'll try to do it most weeks).
    1 rest day.

    Diet
    South Beach Diet
    Phase I - 2-3 weeks.
    Phase II - indefinite length of time.

  2. #2
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    Week 2
    May 7 - May 13


    Diet
    South Beach Diet, still in Phase 1.


    Exercise
    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.


    Monday – 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


    Tuesday – Intervals sprints 10x


    Wednesday – 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 - 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
    BONUS: Bicep curls - 25 lbs. {skipped}


    Thursday – Core


    Friday – Plyometrics


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

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


    Sunday - Rest day

  3. #3
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    Week 3
    May 14 - May 20


    Diet
    South Beach Diet, still in Phase 1.


    Exercise
    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.


    Monday – 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


    Tuesday – Intervals sprints 10x


    Wednesday – 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 - 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
    BONUS: Bicep curls - 25 lbs. {skipped}


    Thursday – Core
    optional - skipped

    Friday – Plyometrics
    CHEAT DAY - skipped


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

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


    Sunday - Rest day

  4. #4
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    Forgot to update, but nothing much to report, the last two weeks have been rest weeks. Usually only do one, but last week was insane with work.

  5. #5
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    So I managed to pull an ab muscle, who the hell does that? After I Chris Boshed it up, I finally got back to working out this past weekend, only one workout though.

    My diet managed to keep my weight steady, but I've clearly stalled out.

    All workouts are from P90X or P90X+.

    Increases in bold, decreases in red.

    Week ?
    June 17 - June 23

    Saturday – Chest, Shoulders and Triceps
    Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 12 fast pushups (extra)
    In & Out Shoulder Flys - 18 reps, 20 lbs.
    Chair Dips - 26 reps
    Plange Pushups - 17 reps
    Pike Presses - 17 reps
    Side Tri-rises - 9 reps each arm
    Floor Flys - 26 reps (13 each side)
    Scarecrows - 15 reps, 15 lbs.
    Overhead Tricep Extensions - 10 reps, 20 lbs.
    Two-twitch Speed Push-ups - 9 slow, 16 fast
    Y-Presses - 11 reps, 35 lbs.
    Lying Tricep Extensions - 10 reps, 20 lbs.
    Side-to-Side Pushups - 14 reps
    Pour Flys - 12 reps, 15 lbs.
    Side-leaning Tricep Extensions - 10 reps, 20 lbs.
    Spiderman Push-ups - 12 reps (6 each side)
    Weighted Circles - 40 reps, 8 lbs.
    Throw the Bomb - 10 reps, 20 lbs.
    Plyo Pushups - 11 reps
    Slo-mo Throws - 11 reps, 15 lbs.
    Front-to-back Tricep Extensions - 10 reps, 20 lbs.
    Incline Push-ups - 15 reps
    Fly-Row-Presses - 11 reps, 25 lbs.
    Dumbell Cross-Body Blows - 40 reps (20 each side), 25 lbs.

  6. #6
    Blah Orangey's Avatar
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    I've been doing the P90X for a week or so now...just for funsies because everyone says it's so hard, but damn. That plyo is a bitch. Good luck!
    Artes, Scientia, Veritasiness

  7. #7
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    Quote Originally Posted by Orangey View Post
    I've been doing the P90X for a week or so now...just for funsies because everyone says it's so hard, but damn. That plyo is a bitch. Good luck!
    So much fun, yeah???

  8. #8
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    Quote Originally Posted by MacGuffin View Post
    So much fun, yeah???
    No. Not so much, I'm finding. Odd, right?
    Artes, Scientia, Veritasiness

  9. #9
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    Quote Originally Posted by Orangey View Post
    No. Not so much, I'm finding. Odd, right?
    Only meeting goals feels good. And I'm not much of one for that to begin with.

  10. #10
    Blah Orangey's Avatar
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    Quote Originally Posted by MacGuffin View Post
    Only meeting goals feels good. And I'm not much of one for that to begin with.
    But, but...*affects best Tony voice*...you've got to feel the burn!
    Artes, Scientia, Veritasiness

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