12/10/11

Ok, so I just did the same workout I performed and posted on 12/06/11. This time I did 2 Manmakers within the circuit instead of 1.  Oh My ME did that make a difference!  I just barely made it through 3 rounds. BRUTAL!

Manmaker, Pull-up, Hang Clean Circuit

• 1 Manmaker
• 3 Pull-ups (use different hand positions, and add other twists to make it even more challenging)
• Repeat x5 (Should take 1:45 - 2:15 to complete)

 Rest 1 minute

• 5 Hang Cleans as heavy as you can do

 Rest 90 seconds

• Repeat entire sequence 3-5x

Do 2 Manmakers to significantly increase the intensity as you progress

04/22/11

Today's Workout: Kettlebell Swings, Box Jumps & Sprints

• KB Swings - 5x10 (50 lb KB)
• Box Jumps - 5x10 (24" box)
• Power Rowing - 5 sets ALL OUT (496, 500, 508 High, 481 Low, 486)
• See Concept II Rower Workouts for details 

30 seconds rest between sets for KB Swings and Box Jumps, 45-60 seconds rest between Power Rowing sets 

Legs SMOKED, energy TAPPED!

04/21/11

Today's Workout: Upper Body

• Weighted Pull-ups - 5x5 (+50 lb Kettlebell)
  
• One Arm Push-ups - 5x10 per side (WN)

• High Rows - 1x10
• High Rows - 1x10
• Weighted Dips - 1x5 (+20 lb Kettlebell)

• High Rows - 1x10
  
• High Rows - 1x10
• Weighted Dips - 1x5 (+35 lb Kettlebell)
• Rest
• Repeat sequence 4 TIMES

Also did P90X® "Ab Ripper X" - 25 reps/exercise







Perfect Primal Diet Day!

04/20/11

Today is a scheduled REST Day

Perfect Primal Diet Day!

04/19/11

Today's Workout: Squats: 5x5, plus 3x10

• Warm up: BWx10 , 45x10 , 95x5, 135x5
  
• 185x5
• 200x5 - 4 sets
  
• 165x10 - 3 sets

Primal Diet was excellent. I ate more than usual though.

04/18/11

Today's Workout: Upper Body

• Weighted Pull-ups - 1x5 (+50 lb) 
• Weighted Pull-ups - 4x5 (+55 lb) 
• Weighted Pull-ups - 2x8 (+25 lb)

• Bench Press - 3x5
• Incline Bench Press - 3x5 
• Dips 3x10 (BW) --- need to do Weighted Dips next time

• Hammer Strength Iso High Row - 3x10 (75/side)
• Hammer Strength Iso Row - 1x8 --- it aggravated my left arm
• Seated Row 2x10 --- this also aggravated my left arm. 
• Hammer Strength Shoulder Press 2x10 (45/side)

I need to find a solution to the Seated Row exercise.  I may have to do it one arm at a time to get the right angle.  If not, I will have to double up on the Iso High Rows.

Back to being Perfect with Primal eating!

04/17/11

Today's Workout: One On One "Fountain of Youth YOGA"

Suz and I got back from our trip from Harrisburg, Hershey, and Downingtown PA later than expected, so we decided to do Yoga together. GREAT workout!

I was supposed to do Upper Body (PULL) today, and Upper Body (PUSH) tomorrow, but instead, I will do a complete upper body routine. I'm not sure what just yet...I'll figure that out in the morning.

Although it seemed like we may have overindulged in good food and drink all weekend,  it was not nearly as bad as I thought; only 133 grams of Carbs on Sat (120 net), and only 90 grams today (82 net). Sure alcohol was present, but I only had 3 drinks Sat and only one today. That will be it for me until next Saturday. I plan on eating extra clean this week!

04/16/11

Today is a scheduled REST Day

• P90X® "X Stretch"

Suz and I are heading to Harrisburg PA for the weekend. Lots of eating, drinking and playing will take place - Heehee!!!

I'll either workout Sunday morning with Suz, or I'll do so when I return Sunday afternoon.

04/15/11

Today's Workout: Squats, Box Jumps & Sprints

• Pause Squats (3 second hold at bottom, then explode up) - 5x5 (135lbs)
• Box Jumps - 5x10 (24" box)
• Power Rowing - 5 sets ALL OUT (480, 498 High, 478, 471 Low, 486)
• See Concept II Rower Workouts for details 

Good Primal Diet Day, but I did have 8 wings and 2 beers in the evening. I still stayed below 90 grams of carbs...86.4 to be exact, 71.4 NET (fiber taken out), so again, I'll take it. I was in vacation mode in my head...I'm not used to having 2 days off, like I am this Saturday and Sunday, so I started early. Plus, I was hanging with my son, and he appreciates QCB as well.

04/14/11

Today's Workout: Upper Body 5x5's

• Weighted Pull-ups - 5x5 (+50 lb Kettlebell)
  
• One Arm Push-ups - 5x5 per side
  
• 2 minute rest between supersets

• Weighted Pull-ups - 1x8  (+25 lb Kettlebell) - done very slowly (negatives)

The following supersets will have 45 seconds rest between each pairing:

• High Rows - 1x10
• Amazing Spiderman Push-ups (12/side)
  

• High Rows - 1x10
• Iso Climber Push-ups (18)
  

• High Rows - 1x10
• Dive Bomb Push-ups (14)
  

Take an extra 1 minute water break here

• Low Rows - 1x10
• One Arm Balance Push-ups (10/side)
  

• Low Rows - 1x10
• Diamond Push-ups (20)
  

• Low Rows - 1x10
• Pike Press (18)
  
• Y-Press 2x8

Also P90X^® Abs Core PLUS

DEFINITELY, my most demanding routine of the week! PUMPED!!!


Good Primal Diet Day, but I did have 10 wings and 2 beers in the evening. I still stayed below 100 grams of carbs...91 to be exact, 78.1 NET (fiber taken out), so I'll take it. Beside, it was a special occasion.

04/13/11

Today is a scheduled REST Day

As usual (lately), my diet was perfect - woohoo!

04/12/11

Today's Workout: Squats: 5x5, plus 3x10

• Warm up: BWx10 , 45x10 , 95x5, 135x5
  
• 185x5
• 195x5 - 4 sets
  
• 155x10 - 3 sets

Yet another PERFECT Primal Diet Day!

04/11/11

Today's Workout: Upper Body (PUSH)

• One Arm Push-ups – 5x5/side
• Amazing Spiderman Push-ups – 12/side
• One Arm Balance Push-ups – 10/side
• Iso Climber Push-ups – 16
• Side Tri Rises – 15/side
• Pike Press – 15
• Diamond Push-ups – 20
• Y-Press – 2 sets – 15, 15

Also did P90X® "Ab Ripper X" - 25 reps/exercise- kept up with Tony and the gang today

PERFECT Primal Diet Day!

04/10/11

Today's Workout: Upper Body (PULL)

• Pull-ups (BW) 1x10
• Weighted Pull-ups (+20lb Kettlebell) 1x5
  
• Weighted Pull-ups (+30lb Kettlebell) 1x5
• Weighted Pull-ups (+40lb Kettlebell) 1x5
• Weighted Pull-ups (+50lb Kettlebell) 5x5
• Weighted Pull-ups (+25lb Kettlebell) 2x10
• High Rows (with bands) 4x10
• Seated Rows (with bands) 4x10

Perfect Primal Day as far as diet was concerned as well

04/09/11

Today was an unscheduled, but much needed REST Day

Saturday's are just NOT a good workout day for me. As long as I am working from 9am-3pm, I am gonna just take the rest.

I DO get in between 15-20 miles of walking (and stair climbing) throughout the week, in addition to 5 grueling worksout6s, so my body can use it anyway.

Diet was perfect all day, but I decided to split 3 really good beers with Suz (1.5 each). We made the Parsnip Fries from the PB User Created Coconut Cookbook to go along with the chicken, and they were deelish!!

04/08/11

Today's Workout: Sprints - Concept II Rower
10 Rounds of Power Rowing --- 15-20 seconds ALL OUT --- goal was Maximum "Watts" --- 40-45 second rest between sprints

• 424
• 403 - Low score
  
• 433
• 447
• 434
• 446
• 449
• 431
• 460
• 471 - Highest score on final round
  

My highest score ever was 557...a couple years back.

Primal Diet was dead spot on yet again!

04/07/11

Today's Workout: Upper Body 5x5's

• Weighted-ups - 5x5 (+40 lb Kettlebell
  
• One Arm Push-ups - 5x5 per side
  
• 2 minute rest between supersets
  

The following supersets will have 45 seconds rest between each pairing:

• High Rows - 1x10
• Amazing Spiderman Push-ups (20)
  

• High Rows - 1x10
• Iso Climber Push-ups (15)
  

• High Rows - 1x10
• Dive Bomb Push-ups (12)
  

Take an extra 1 minute water break here

• Low Rows - 1x10
• One Arm Balance Push-ups (9/side)
  

• Low Rows - 1x10
• Combat Push-ups (65 seconds)
  

• Low Rows - 1x10
• Pike Press (13)
  
• Y-Press (15)
  

Also P90X^® Abs Core PLUS

Diet was perfect! Today, I ate the most food I have in quite some time. I find it VERY difficult to eat this much, since the foods I eat are very satisfying to begin with. Click on the pic below to enlarge

04/06/11

Today is a scheduled, and much needed REST Day

Diet was perfect all day, but I decided to have ONE really good beer.

04/05/11

Today's Workout: Squats: 5x5, plus 3x10

• Warm up: BWx15 , 45x10 , 135x5
  
• 190x5 - 5 sets
  
• 145x10 - 3sets
• 500 meter cool down on the Concept II Rower

Diet was perfect again today! It was extremely difficult to fight off the strong urges I had ALL day to consume a tasty craft beer, but I resisted.