MacGuffin
Permabanned
- Joined
- Apr 19, 2007
- Messages
- 10,710
- MBTI Type
- xkcd
- Enneagram
- 9w1
- Instinctual Variant
- sx/sp
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
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