- Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn’t add up.
- I was at a big event last week and was reminded how important it is to have strategies for this season of high-calorie parties and busy schedules. But I get ticked off by the tired old suggestions you find on the Internet or in magazines like Woman’s World.
How important are sidewalks to public health?
Personal Trainer vs. P90X vs. Turbulence Training vs. Body for Life (Review)
Healthy Denver Omelet (Anytime Meal)
LEGS AND BACK
Balanced Lunges: 15 w/15lbs
Calf Raise Squats: 25 w/15lbs
Reverse Grip Chin-ups: 5
Super Skaters: 25
Wall Squat: X
Wide Front Pull-ups: 3
Step Back Lunges: 15 w/15lbs
Alternating Side Lunges: 24 w/15lbs
Close Grip Overhead Pull-ups: 3
Single Leg Wall Squat: X
Dead Lift Squats: 20
Switch Grip Pull-ups: 4
Three-way Lunge: X
Sneaky Lunge: X
Reverse Grip Chin-ups: 3 wide
Chair Salutations: X
Toe Row Iso Lunge: 15 w/15lbs
Wide Front Pull-ups: 1
Groucho Walk: X
Calf Raises: X w/15lbs
Close Grip Overhead Pull-ups: 3
80-20 Seibers Speeds Squat: 20
Switch Grip Pull-ups: 6
Ab Ripper X – N/A
KEMPO: X completed with no worries.
CARDIO X: this one was very similar to cardio program on Power 90, no problems here.
Plyometrics: X this workout.
Shoulders and Arms:
Alternating Shoulder Presses: 1 x 10, 1 x 12 w/ 15lbs
In & Out Bicep Curls: 2 x 16 w/ 15lbs
Two-arm Tricep Kickbacks: 1 x 13, 1 x 15 w/ 15lbs
Deep Swimmer’s Presses: 2 x 12/13 w/ 15lbs
Full Supination Concentration Curls: 2 x 12 w/ 15lbs
Chair Dips: 2 x 25
Upright Rows: 2 x 15 w/ 15lbs
Static Arm Curls: 2 x 16 w/ 15lbs
Flip-grip Twist Tricep Kickbacks: 2 x 10 w/ 15lbs
Two-angle Shoulder Flys: 1 x 14, 1 x 16 w/ 15lbs
Crouching Cohen Curls: 2 x 10 w/ 15lbs
Lying-down Tricep Extensions: 2 x 15 w/ 15lbs
In & Out Straight-arm Shoulder Flys: 2 x 16 w/ 15lbs
Congdon Curls: 2 x 10 w/ 15lbs
Side Tri-rises: 2 x 20
Ab Ripper X – 12 reps of each
Run: 2.5 mile run on this day.
I am running behind on my posts, over the weekend I completed Kempo X on Saturday and X Stretch Sunday. This morning it was Chest and Back with Ab Ripper.
CHEST & BACK WORKOUT
Standard Push-ups: 1 x 25 & 1 x 22
Wide Front Pull-ups: 2 & 1.5 (using pull up bar now)
Military Push-ups: 2 x 15
Reverse Grip Chin-ups: 1 x 5 & 1 x 4
Wide Fly Push-ups: 1 x 25 & 1 x 20
Closed Grip Overhand Pull-ups: 2 x 3
Decline Push-ups: 1 x 15 & 1 x 20
Heavy Pants: 2 x 20 w/ 20lbs
Diamond Push-ups: 1 x 15 & 1 x 10
Lawnmowers: 1 x 20 & 1 x 20 w/ 20lbs
Dive-bomber Push-ups: 1 x 15 & 1 x 10
Back Flys: 1 x 15 & 1 x 20 w/ 20lbs
Ab Ripper X: 11 of each.
LEGS AND BACK
(X) Completed everything in the allocated time.
Balanced Lunges: 12 w/15lbs
Calf Raise Squats: 25 w/15lbs
Reverse Grip Chin-ups: 5
Super Skaters: 20
Wall Squat: X
Wide Front Pull-ups: 1
Step Back Lunges: 15 w/15lbs
Alternating Side Lunges: 20
Close Grip Overhead Pull-ups: 2.5
Single Leg Wall Squat: X
Dead Lift Squats: 20
Switch Grip Pull-ups: 4
Three-way Lunge: X
Sneaky Lunge: X
Reverse Grip Chin-ups: 4
Chair Salutations: 30
Toe Row Iso Lunge: 15
Wide Front Pull-ups: 2
Groucho Walk: X
Calf Raises: 3 x 25
Close Grip Overhead Pull-ups: 3
80-20 Seibers Speeds Squat: 20
Switch Grip Pull-ups: 6
Ab Ripper X – I got my mats in today, but doing 25 of each is insane. I did 10 of everything and got a great workout in. I’ll aim to increase this each week so that I ultimately reach my goal of 25.