MacG's Workout

[MacGuffin]

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.

 

[Beorn]

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!

 

[MacGuffin]

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.

 

[mmhmm]

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.

 

[MacGuffin]

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!

 

[Tallulah]

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.

 

[MacGuffin]

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.

 

[CzeCze]

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. (ps I will beat you and collect the prize money!!!)

 

[MacGuffin]

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. (ps I will beat you and collect the prize money!!!)

What? How many pullups were you doing???

 

[CzeCze]

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?

 

[MacGuffin]

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?

That's mostly a back exercise. Yeah bicep curls!

I did a special set yesterday and I'm sore as hell.

 

[CzeCze]

That's mostly a back exercise. Yeah bicep curls!

I did a special set yesterday and I'm sore as hell.

My trainer would have me do them balancing over a fitness ball. It really makes you isolate your biceps. Also, butterfly press. Fitness balls and those little balance half-balls are actually very useful but only if you like circuit type workouts.

 

[MacGuffin]

My trainer would have me do them balancing over a fitness ball. It really makes you isolate your biceps. Also, butterfly press. Fitness balls and those little balance half-balls are actually very useful but only if you like circuit type workouts.

Fitness ball!

I think that's in P90X2. I'm not shelling out anymore $$$ for equipment.

 

[Mal12345]

That's mostly a back exercise. Yeah bicep curls!

I did a special set yesterday and I'm sore as hell.

Pull-ups? Good for developing the back and shoulder muscles. And triceps or biceps, depending on which way you hold onto the bar.

 

[MacGuffin]

Rest week this week!

All workouts are from P90X or P90X+.

Increases in green, decreases in red.

Week 2
Sept 5- Sept 11

Monday – Chest, Shoulders and Triceps
Slow Motion 3-in-1 pushups - 4 wide, 4 regular, 4 narrow, 10 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 - 9 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 - 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 - 10 reps, 25 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

 

[MacGuffin]

Week 3
Sept 12- Sept 18

As a recovery week, I basically did some core work and light cardio and slept a lot.

Back to the grind this week however.

 

[MacGuffin]

Will provide details later, but I did last week's goals, except one cheat day.

 

[MacGuffin]

All workouts are from P90X or P90X+.

Increases in green, decreases in red.

Week 4
Sept 19- Sept 25

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

Standard pushups - 25 reps, 30 reps
Wide front pull-ups - 10 reps, 12 reps
Military push-ups - 15 reps, 20 reps
Reverse grip chin-ups - 10 reps, 10 reps
Wide fly push-ups - 20 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, 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 - 10 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 - 12 reps @ 45 lbs., 12 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 - 12 reps @ 35 lbs., 12 reps @ 35 lbs.
Full Supination Concentration Curls - 10 reps @ 30 lbs., 10 reps @ 30 lbs.
Chair Dips - 25 reps, 25 reps
Upright Rows - 10 reps @ 35 lbs., 10 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., 16 reps @ 20 lbs.
Crouching Cohen Curls - 10 reps @ 25 lbs., 10 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[/QUOTE]

 

[Riva]

Mac, I have a hard time imagining you doing any of those workouts.

You're just making things up to sound manly aren't you?

You goofy INTP.

 

[MacGuffin]

I'm 6'2" and weigh 230 lbs. Or thereabouts. I need to weigh myself...