Week 10 - Thur - Cardio X

Had a pretty good cardio day today... We did Cardio X but we skipped the yoga stuff at the beginning so we really only got about 25 min of cardio in.... hope to change that next week as I plan to kick cardio up a notch. 

Week 10 - Wed - Triple up

Well, I had to miss yesterday due to the carpet cleaner taking forever so I decided to double up today... which actually means I tripled up after you consider that I actually did the Ab Ripper X routine today as well! 

So, I started off doing the CardioX workout... then on to Ab RipperX... then on to Shoulder and Arms.  Let me tell you I was screaming for my mommy as the Shoulder and Arms got started... total workout time was about 1 1/2 hours.  I'll probably not be able to walk tomorrow, but oh well.

Week 10 - Mon - Chest & Back

Alright, starting the last final phase of the p90X system this week and it switches up a little each week for the next four weeks.  Starting off by going back and doing the workouts from the 1st phase on Mon and Wed of this week, then next week will switch back to Back & Bis on Monday and Chest, Shoulder & Tris on Wed.  This will alternate for the next four weeks. 

Chest and Back	Wgt.	Rd 1	Rd 2
Push up		35	30
Pull up		10	4
Military Push up		25	15
Reverse Grip Pull up		7	4
Wide Push up		25	25
Close Grip Pull up		5	4
Decline Push up		20	15
Heavy Pants	35lb DB	12	12
Diamond Push up		15	12
Lawnmowers	35lb DB	15	12
Dive Bomber Push up		12	12
Barbell Rows	65lb	12	10

Week 9 - Thur - CardioX

Cardio day and today I dusted off an old favorite of mine and did the P90X Cardio-X workout.  It is kind of unique in that it incorporates a little of the other workouts and pulls everything into one all-inclusive workout.  It starts with a little yoga, then some kenpo, then plyo, then core work. 

Week 9 - Wed - Chest, Shoulder & Tris

Had a great workout today!  If you've never done slow motion push-ups, then you're missing out!  They are a beast!  Take a 4 second count going down, pause, then a 4 second count back to the top position.  Also, today tried the plyo push-up for the first time.  That is where you explode from the bottom position and both feel leave the ground and you clap your hands all at the same time.  I did 8 on my first try.

Chest, Shoulder & Tris	Wgt	Rd 1
3 in 1 Push-ups		12
In/Out Shoulder Flys	10	16
Chair Dips		25
Plange Push-ups		15
Pike Press		20
Side-Tri-Rise		12
Floor Flys		16
Scarecrows	10	16
Overhead Tri Ext.	65	10
2 Speed Push-ups		14
Y Press	65	10
Lying Tri Ext	65	12
Side 2 Side Push-ups		12
Pour Flys	10	12
Seated Side Tri Ext.	65	10
1-Arm Push-ups		8
Weighted Circles	5	40
Throw the Bomb	20	10
Clap or Plyo Push-ups		8
Power Cling	65	12
Front 2 Back Tri Ext.	25	10
1-Arm Balance Push-ups		11
Rows	65	15
Overhead Press	65	10

Week 9 - Tue - Running

My workout partner had something come up today and since it is cardio day I decided to give my old-man-hip another go.  Shockingly, not only did it not hurt running, but it is feeling the best it has in a while! 

I will try to get another couple runs in this week... my weight is still shot from too much "Eat, Drink, and be Merry" during the St. Paddy's Day weekend! 

Week 9 - Mon - Back & Bis

Monday is always tough... but after St. Paddy's Day weekend it seems even tougher!  I noticed that I didn't get around to updating the site much last week, but I did work out a few times... I took Wed & Thur off with my wife's folks coming into town, but was able to do a great Chest, Shoulder, Tri & Bi workout on Friday and a nice Kenpo cardio workout on Saturday... took yesterday off and back at it today.  Another personal best on the pull-ups with 11 on my first set.

Back & Bis	Wgt.	Rd 1
Wide Pull-ups		11
Lawnmowers	35	15
21s – barbell	65	21
Close Grip Barbell Curls	65	8
Switch Grip Pull-ups		6
Elbow-out Lawnmowers	35	15
Standing Bicep Curls	65	7
1-Arm Concentration Curls	35	6
Corn Cob Pull-ups		2
Rev. Grip Bentover Rows	85	12
Close Grip Barbell Curls	65	8
Static Arm Curls	25	16
Towel Pull-ups		4
Congdon Locomotives	35	40
Close Grip Barbell Curls	65	6
Corkscrew Curls	35	4
Chin ups		3
Rev. Grip Bentover Rows	85	10
Close Grip Barbell Curls	65	8
Hammer Curls	35	10
Max Rep Pull-ups		3
Superman		7
In/Out Hammer Curls	25	12
Strip Set Curls (25,20,15,10)	0	8

Week 8 - Tues - Kenpo Karate

So today was cardio day and like I mentioned in an earlier post, I'm shelving the Insanity workouts for a while.  This will continue to give my hip more time to rest and heal.  Although, this doesn't mean that I'm not doing any cardo... today's Kenpo workout was a great cardio workout.  To ensure I kept a good HR throughout the 50 min workout I either ran in place, did jumping jacks, or did some jump rope during my breaks. 

Also, last week after the Kenpo workout my obliques and back muscles were extremely sore from all the punches that we did... so I'm looking forward to that tomorrow... lol

Week 8 - Mon - Back & Bis

Heavy, heavy, heavy workout today.  My arms feel like they weigh 50 pounds right now!  The fatigue that is setting in and sleepyness is kind of crazy... No doubt that I gave it my all today.  Also, I had a personal best today in pull-ups with a rep of 10! 

My weight is still at 162, but I've been seeing very noticeable changes in my body (besides my hair thinning and graying).  I plan to take some pics at the end of the 12 weeks. 

Back & Bis	Wgt.	Rd 1
Wide Pull-ups		10
Lawnmowers	35	15
21s – barbell	65	18
Close Grip Barbell Curls	65	8
Switch Grip Pull-ups		4
Elbow-out Lawnmowers	35	12
Standing Bicep Curls	65	8
1-Arm Concentration Curls	35	6
Corn Cob Pull-ups		2
Rev. Grip Bentover Rows	85	10
Close Grip Barbell Curls	65	7
Static Arm Curls	25	16
Towel Pull-ups		4
Congdon Locomotives	35	35
Crouching Cohen Curls	65	8
Corkscrew Curls	35	4
Chin ups		3
Rev. Grip Bentover Rows	85	10
Close Grip Barbell Curls	65	8
Hammer Curls	35	4
Max Rep Pull-ups		3
Superman		5
In/Out Hammer Curls	0	0
Strip Set Curls (25,20,15,10)	0	8

Friday - Gone to the Bar

Seriously.  So the wife got done with an interview today and had some extra time to kill after lunch today, so we took full advantage of the opportunity and met at the Irish Bred Pub for a pre-St. Paddy's Day celebratory pint!  I don't regret it one bit!

Week 7 - Thur - Kenpo

Switching it up a little this week by adding back in to the program some cardio (my hip is better, but not 100% yet) but instead of doing the impact intensive Insanity workout, we chose to do a P90X cardio workout called Kenpo.  For those not familiar with it - this program revolves around punches, knees, and kicks... about 50 minutes worth.  It ended up being an excellent workout! 

Week 7 - Wed - Chest, Shoulder & Tris

WOW!  Now that was a crazy workout!  Right now my shoulders feel so jacked it is making it hard to type this out... I'm glad to be back on the P90 Chest workout as it is much tougher than the stuff I was doing in my basement.  Also, don't laugh at my 1 rep on the 1-arm push-ups... those were tough and I'm proud of that 1 rep! LOL

Chest, Shoulder & Tris	Wgt	Rd 1
3 in 1 Push-ups		12
In/Out Shoulder Flys	10	16
Chair Dips		25
Plange Push-ups		15
Pike Press		20
Side-Tri-Rise		12
Floor Flys		16
Scarecrows	10	12
Overhead Tri Ext.	75	8
2 Speed Push-ups		14
Y Press		7
Lying Tri Ext	75	7
Side 2 Side Push-ups		10
Pour Flys	10	10
Seated Side Tri Ext.	75	8
1-Arm Push-ups		1
Weighted Circles	5	40
Throw the Bomb	20	10
Clap or Plyo Push-ups		15
Slow-Mo Throw	10	10
Front 2 Back Tri Ext.	25	10
1-Arm Balance Push-ups		12
Fly Row Press	10	15
DB Cross Body Blows	25	10

Week 7 - Back & Bis

Finally!  We're back on the P90X routine!  Sinus infections are a bear to get over, but I think we're both back near 100% (although we both have a few days left of antibiotics left to take).... Anyway, to sum up today in one word I'd have to say... FATIGUE.  I felt so tired and fatigue about half way through the workout... I kept saying that I was about to stop for the day, but somehow I kept going.  When I got home my appetite was crazy! 

Here are the numbers:

Back & Bis	Wgt.	Rd 1
Wide Pull-ups		8
Lawnmowers	35	15
21s – barbell	65	18
Close Grip Barbell Curls	65	8
Switch Grip Pull-ups		4
Elbow-out Lawnmowers	35	12
Standing Bicep Curls	65	10
1-Arm Concentration Curls	35	4
Corn Cob Pull-ups		3
Rev. Grip Bentover Rows	65	12
Open Arm Curls	25	10
Static Arm Curls	35	6
Towel Pull-ups		4
Congdon Locomotives	35	40
Crouching Cohen Curls	65	8
Corkscrew Curls	35	6
Chin ups		4
Rev. Grip Bentover Rows	65	12
Curl Up / Hammer Down	35	6
Hammer Curls	35	4
Max Rep Pull-ups		3
Superman		5
In/Out Hammer Curls	25	12
Strip Set Curls	25	5

Week 7 - Monday

My partner needs one more day of rest, so back to the bench press for me.  I actually had a very decent workout and got a good sweat going in my 55 degree basement.  Along with 5 sets of 160 bench press, I did more 65 barbell military press. 

Tomorrow I should be back to following the P90X routine.

Sat Bonus Workout

Since I had to take so much time off from working out due to this infection, I decided to throw in a bonus Sat Back and Bi routine when my toddler went down for a nap....

Pull-ups:  Always start with these or you'll never do them...
Reps of 8, 6, 6, 4, 3

Straight bar curls:
70 x 10 (4 sets)

Not a great workout, but something to get the muscles firing and let them know I wasn't quitting... mentally, it felt great!

Week 6 - Fri - All alone

My partner is still fighting this sinus infection that reached his ears... so, I was all alone today in my basement gym for my Chest, Shoulder & Tri workout.  Working with all the weight I had of 160 total pounds... I did:

Bench:
160 x 10
160 x 10
160 x 8
160 x 8
160 x 6

Military Press:
70 x 12 (4 sets)

Shrugs:
160 x 12 (4 sets)

Tri Ext:
70 x 10 (4 sets)

I'm Back!

Well, only half way back!  I did the Back & Bi workout today, but we stopped at the half way point, which is still about 20+ min workout, so not too bad.  Since I'm still not completely back 100% with my lungs (still coughing up yuck) I didn't want to push the envelope with heavy breathing.  I think my HR stayed around 100-110 for most of the workout.  All-in-all I'm pretty happy with it.  Looking forward to hitting the chest tomorrow!

Here are the stats:

Back & Bis	Wgt.	Rd 1
Wide Pull-ups		9
Lawnmowers	35	12
21s	25	21
1-Arm Crossbody Curls	25	12
Switch Grip Pull-ups		4
Elbow-out Lawnmowers	35	12
Standing Bicep Curls	65	8
1-Arm Concentration Curls	25	8
Corn Cob Pull-ups		0
Rev. Grip Bentover Rows	65	10
Open Arm Curls	25	10
Static Arm Curls	25	10

Another Monkey Wrench

Wait, make that 2 monkey wrenches... First, one of the biggest problems with sending kids to daycare are the colds and funk that they bring home with them.  Drew, my youngest son, caught a nasty cold that turned into an infection last week... well, I now have it too.  Doc put me on some antibiotics now, and the phlegm is finally breaking up (pretty gross stuff).  So, hopefully I'll be able to do some kind of workout by tomorrow or Thursday at the latest.

Issue 2 is my hip.  I mentioned tweaking it a few weeks ago and I've been trying to fight it off, but went in to see ortho doc today and it is possible labrum tear inside the socket, so a cortisone shot won't do much good... he did give me a script for steroids (not that kind) and hopefully I'll be good again soon.  In the meantime, I plan to work around the issue and hip by doing just P90X upper body stuff this week and next and try to get back into the Insanity the following week. 

As I mentioned in my Intro, I'm 36 now and this stuff is hard on the joints.  I will have to work some kind of additional warmup time into my regimen when I get started back.  You 20 year olds out there... live it up!  You'll be here one day! :)