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MacG's Workout II

MacGuffin

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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.
 

MacGuffin

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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
 

MacGuffin

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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
 

MacGuffin

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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.
 

MacGuffin

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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.
 

Orangey

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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!
 

MacGuffin

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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!

So much fun, yeah???
 
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