WOOO BABY!!! I have to say that X Stretch has got to be one of my favorite hours of the week. I feel absolutely incredible.
Why?
Seriously? Come on now, taking time to stretch the body and release the tension, drive away the tightness that builds up and just getting into a nice slow mental break? How could you not love that? Sure there's a little pain, but it's a good pain.
Stretching is vital to keeping your muscles young and growing, increasing performance and just plain all around good health. Stretchin the muscles not only encourages new growth, but it obviously increases flexibility as well as releases toxins from the muscles and soft tissues to the blood stream to get them outta the system...oh so nice.
Plus it's just plain relaxin!!!
Pre-workout - Catalyst x 3 and Thermo x 1 - I should just give these 4 pills a codename so I don't have to type that every time...any ideas?
Post-workout - the almighty OmegaPlex x 2 (if you guys aren't taking this everyday, you're doing yourself a disservice!) and tonight I hit the Nighttime Recovery - feeling a bit stiff and a little sore, so need that extra boost when I hit the rack.
Another round of Core Synergistics to get the mid section rolling tomorrow!!!
Thursday, September 30, 2010
Wednesday, September 29, 2010
Week 2 Day 2 - Is it humid or what???
Cause I was sweating like cold glass on frosty mornin...woooweee!
With the switch over bringing CardioX to Tuesday night, I will say that two days after legs, and following AbRipperX, man did my legs really pitch fits tonight! On the other hand, I made it about 7 minutes further into the disk before having to 'take a quick break' making it to the 14 minute mark (for those who haven't done P90X before the timer counts down, so that's from 43:13 to 14...almost a half hour of pain...er effort before needing to take a breather)!!! SWEET! Totally pleased with myself.
I'll go over it again right quick, CardioX starts with a short warm up, goes into some good basic Yoga moves (all stretch postures, no balance) into KenpoX, which is really tough for me being a long time martial artist, my muscle memory here is really off key to the exercises and pace put up by Tony and finishing out with Plyometrics and then a 4 minute cool down.
Plyo's is where I finally caved...at the tire jump...my legs were on fire and I couldn't get a breath in. :P Wacky Jacks are always really fun though, so I forced my way through those.
Pre-workout today consisted of water - I knew I was going to have a late dinner so I took my daily dose of Catalyst x 3 and Thermo x 1 before lunch.
Post-workout today is the combined goodness of OmegaPlex and Bio-RQ.
Tomorrow...a nice long hour of stretching!!!
With the switch over bringing CardioX to Tuesday night, I will say that two days after legs, and following AbRipperX, man did my legs really pitch fits tonight! On the other hand, I made it about 7 minutes further into the disk before having to 'take a quick break' making it to the 14 minute mark (for those who haven't done P90X before the timer counts down, so that's from 43:13 to 14...almost a half hour of pain...er effort before needing to take a breather)!!! SWEET! Totally pleased with myself.
I'll go over it again right quick, CardioX starts with a short warm up, goes into some good basic Yoga moves (all stretch postures, no balance) into KenpoX, which is really tough for me being a long time martial artist, my muscle memory here is really off key to the exercises and pace put up by Tony and finishing out with Plyometrics and then a 4 minute cool down.
Plyo's is where I finally caved...at the tire jump...my legs were on fire and I couldn't get a breath in. :P Wacky Jacks are always really fun though, so I forced my way through those.
Pre-workout today consisted of water - I knew I was going to have a late dinner so I took my daily dose of Catalyst x 3 and Thermo x 1 before lunch.
Post-workout today is the combined goodness of OmegaPlex and Bio-RQ.
Tomorrow...a nice long hour of stretching!!!
Tuesday, September 28, 2010
Week 2 Day 1 - return of the abs!!!
Well I've got myself all in a quandary now...AbRipperX last week the day before Core Synergistics...didn't think it would be a big deal...but it WAS!!! OH MAN THE PAIN!!! OK...now that means, a rotation...so we move AbRipperX to the front of the stack...sounds like a brilliant plan!
WRONG AGAIN BOYO!!!
What? wrong again? really? why? arguably the hardest ab workout on record the day after legs...and soccer practice with the 12 year old girls? Um...yea...the abs are ok, but the hip flexors are on FIRE!!! First exercise...good, second exercise, good...third exercise...HOLY ISH!!! Not so good. I will say though, that I did better this week than I did last week, which is great as improvement is key in anything physical...but I certainly did not come close to the 349 reps of the almight AbRipperX...BRING IT!!! I think I pulled in over half though...which considering all things is not too shabby.
So pre-workout - once again, no Arginine Extreme as it's a nighttime workout and with the new term starting today, I has to actually get up tomorrow which mean I has to actually go to sleep tonight. :D Stuck with the usual Catalyst x 3 and Thermoplus x 1.
Post workout - Omega Plex x 2 and Bio-RQ x 1 with a late night snack.
Tomorrow is back to CardioX!!! Hope my legs will put up with it. :D
WRONG AGAIN BOYO!!!
What? wrong again? really? why? arguably the hardest ab workout on record the day after legs...and soccer practice with the 12 year old girls? Um...yea...the abs are ok, but the hip flexors are on FIRE!!! First exercise...good, second exercise, good...third exercise...HOLY ISH!!! Not so good. I will say though, that I did better this week than I did last week, which is great as improvement is key in anything physical...but I certainly did not come close to the 349 reps of the almight AbRipperX...BRING IT!!! I think I pulled in over half though...which considering all things is not too shabby.
So pre-workout - once again, no Arginine Extreme as it's a nighttime workout and with the new term starting today, I has to actually get up tomorrow which mean I has to actually go to sleep tonight. :D Stuck with the usual Catalyst x 3 and Thermoplus x 1.
Post workout - Omega Plex x 2 and Bio-RQ x 1 with a late night snack.
Tomorrow is back to CardioX!!! Hope my legs will put up with it. :D
Monday, September 27, 2010
Week 1 Day 7
HOLD ON!!! What happened to day 6? Well like all of you, I have a real life to and a family and sometimes things just get in the way...this time it was a tension headache like no other - I will say from experience, working out when you have a tension headache only makes it worse, so I don't do that anymore. No chest and arms this week for me.
Now on to day 7 - legs, next to AbRipperX this is going to be the shortest workout of the week since we're following the rule of 3's...now I have a love/hate relationship with leg workouts. I love them because my legs really perform for me on the weight floor, I guess being a catcher for 14 years really paid off that way, but we won't talk about my knees. :D The hate part comes in due to the fact that I have to work really hard to get a good burn, and when I do get a good burn, two days later I'm sore to the point of not being able to walk up stairs without using the hand rails...but since finding Post Workout Recovery that has actually gone away...now I just hate legs because of the amount of work I have to put into them.
Sorry I didn't post up last night, I got home and got sidetracked by a few things and by the time I rmemebered I needed to put a post up, it was a little after 1am, time for bed.
Last nights workout consisted of this:
Lying Leg Press - standard leg press machine with the seat in the bottom position so your body is at a 90-100 degree bend, feet are shoulder with apart and in a mid/neutral position on the sled, or what I call a relaxed position on the sled. The sled on this machine weights 60lbs and I stack it with 45lb plates.
4 plates x 20 (240lb)
12 plates x 12 (600lbs)
14 plates x 12 (690lbs)
Seated Leg Extension - neutral seating position on the bench, legs are roughly 8-10 apart on the pad. Follow the instructions on the machine you are using to make sure you are seated correctly (or ask a trainer).
100 x 20
130 x 12
145 x 12
Seated Leg Curls - same as leg extensions - neutral position but with feet together on pad this time.
100 x 20
115 x 12
130 x 12
Last nights pre-workout mix was just the standard Catalyst x 3 and Thrermo x 1 - I know if I want to get to sleep before 4am, that Arginine is not an option after 8pm.
Post workout consisted of Post-Workout Recovery and the Omega Plex x 2.
Now this week is going to see some changes due to some lessons learned last week, so we'll be switching CardioX to Wednesdays and starting the week off with my favorite, AbRipperX!!! yuk
Now on to day 7 - legs, next to AbRipperX this is going to be the shortest workout of the week since we're following the rule of 3's...now I have a love/hate relationship with leg workouts. I love them because my legs really perform for me on the weight floor, I guess being a catcher for 14 years really paid off that way, but we won't talk about my knees. :D The hate part comes in due to the fact that I have to work really hard to get a good burn, and when I do get a good burn, two days later I'm sore to the point of not being able to walk up stairs without using the hand rails...but since finding Post Workout Recovery that has actually gone away...now I just hate legs because of the amount of work I have to put into them.
Sorry I didn't post up last night, I got home and got sidetracked by a few things and by the time I rmemebered I needed to put a post up, it was a little after 1am, time for bed.
Last nights workout consisted of this:
Lying Leg Press - standard leg press machine with the seat in the bottom position so your body is at a 90-100 degree bend, feet are shoulder with apart and in a mid/neutral position on the sled, or what I call a relaxed position on the sled. The sled on this machine weights 60lbs and I stack it with 45lb plates.
4 plates x 20 (240lb)
12 plates x 12 (600lbs)
14 plates x 12 (690lbs)
Seated Leg Extension - neutral seating position on the bench, legs are roughly 8-10 apart on the pad. Follow the instructions on the machine you are using to make sure you are seated correctly (or ask a trainer).
100 x 20
130 x 12
145 x 12
Seated Leg Curls - same as leg extensions - neutral position but with feet together on pad this time.
100 x 20
115 x 12
130 x 12
Last nights pre-workout mix was just the standard Catalyst x 3 and Thrermo x 1 - I know if I want to get to sleep before 4am, that Arginine is not an option after 8pm.
Post workout consisted of Post-Workout Recovery and the Omega Plex x 2.
Now this week is going to see some changes due to some lessons learned last week, so we'll be switching CardioX to Wednesdays and starting the week off with my favorite, AbRipperX!!! yuk
Friday, September 24, 2010
Weight a minute!!! Week 1 Day 5
Today starts weight/resistance training. First a couple of rules for the week.
Rule 1 - The Rule of 3 - 3 exercises per body part, 3 reps per, 3 minute break between exercises (not sets).
Rule 2 - 20, 12, 12 - if you cannot do 12 for set 2 and set 3, you are doing to much weight. Rep 10, 11 and 12 need to be tough though.
Rule 3 - No spotter - again if you can't do 12 ON YOUR OWN, too much weight.
Now that we've got the ground rules laid out, lets look at a couple of details. We are working on perfect form this week, so no sloppy reps and no cheater sets. That means holding correct lines and staying true to form. We are also working on speed this week, so we need to do our sets quickly but controlled. This will help us to set the pace for the next 3 weeks - quick and controlled.
If you are working with a partner then you need to start your set right as they complete theirs so you have very short breaks between sets (remember though 3 minutes between exercises). If you are working solo, time your set and take the exact same time between sets - so if your set takes 36 seconds you get a 36 second break. This is important as it keeps constant tension on the muscle and starts an early muscular endurance, this coupled with the first 4 days of the workout will make cycles 2 and 3 a little easier to manage.
With that out of the way - here's what I did tonight - Friday - Back and Shoulders (always start with the major muscle groups this cycle).
Back (concentration on upper back and neck muscles today):
Seated Cable Rows - twin grip (palms facing each other at a slight angle) - back at roughly 95-100 degrees (so leaning back just past straight up) no flexion in the torso, so back stays in one plane as you pull and release weight. As you bring the weight to you, pinch your shoulder blades together and push your chest out.
115 x 20
135 x 12
165 x 12
Machine Seated Row - Place seat so your elbows are parallel to the ground and keep them on this plane as you contract weight back - chest should be forced into chest pad and control maintained to keep it there.
105 x 20
115 x 15
135 x 15 (this one was tough for me)
Standing Upright Rows - weight is pulled up to chin from a resting position (hands at waist shoulder width apart) with small straight bar barbell (the ones that are about 3-4 feet wide).
50 x 20
70 x 12
80 x 12
Shoulders:
Seated Dumbbell Press (I got too ambitious on this one, failed a set and had to do a drop set...so pay attentions to what you grab - fatigue hits faster than normal on this type of workout)!
55 x 20
65 x 9 (failed set)
55 x 8.5 followed by 35 x 6
Standing Dumbbell Front Raises - back straight, arms straight but do not lock the elbows, you can injure yourself.
15 x 20
20 x 12
25 x 12
Standing Lateral Dumbbell Raises - back slightly bent forward (20 degrees at the waist) arms under the chest, raise arms to the side, keeping hands above elbows all the way through the movement.
15 x 20
20 x 12
25 x 12
Of coarse the workout requires the customary pre-workout Arginine Extreme, Catalyst x 3 and Thermoplus x 1.
Post-workout Recovery immediately following the final set as I leave to the car.
Tomorrow - Chest and Arms!!!
Rule 1 - The Rule of 3 - 3 exercises per body part, 3 reps per, 3 minute break between exercises (not sets).
Rule 2 - 20, 12, 12 - if you cannot do 12 for set 2 and set 3, you are doing to much weight. Rep 10, 11 and 12 need to be tough though.
Rule 3 - No spotter - again if you can't do 12 ON YOUR OWN, too much weight.
Now that we've got the ground rules laid out, lets look at a couple of details. We are working on perfect form this week, so no sloppy reps and no cheater sets. That means holding correct lines and staying true to form. We are also working on speed this week, so we need to do our sets quickly but controlled. This will help us to set the pace for the next 3 weeks - quick and controlled.
If you are working with a partner then you need to start your set right as they complete theirs so you have very short breaks between sets (remember though 3 minutes between exercises). If you are working solo, time your set and take the exact same time between sets - so if your set takes 36 seconds you get a 36 second break. This is important as it keeps constant tension on the muscle and starts an early muscular endurance, this coupled with the first 4 days of the workout will make cycles 2 and 3 a little easier to manage.
With that out of the way - here's what I did tonight - Friday - Back and Shoulders (always start with the major muscle groups this cycle).
Back (concentration on upper back and neck muscles today):
Seated Cable Rows - twin grip (palms facing each other at a slight angle) - back at roughly 95-100 degrees (so leaning back just past straight up) no flexion in the torso, so back stays in one plane as you pull and release weight. As you bring the weight to you, pinch your shoulder blades together and push your chest out.
115 x 20
135 x 12
165 x 12
Machine Seated Row - Place seat so your elbows are parallel to the ground and keep them on this plane as you contract weight back - chest should be forced into chest pad and control maintained to keep it there.
105 x 20
115 x 15
135 x 15 (this one was tough for me)
Standing Upright Rows - weight is pulled up to chin from a resting position (hands at waist shoulder width apart) with small straight bar barbell (the ones that are about 3-4 feet wide).
50 x 20
70 x 12
80 x 12
Shoulders:
Seated Dumbbell Press (I got too ambitious on this one, failed a set and had to do a drop set...so pay attentions to what you grab - fatigue hits faster than normal on this type of workout)!
55 x 20
65 x 9 (failed set)
55 x 8.5 followed by 35 x 6
Standing Dumbbell Front Raises - back straight, arms straight but do not lock the elbows, you can injure yourself.
15 x 20
20 x 12
25 x 12
Standing Lateral Dumbbell Raises - back slightly bent forward (20 degrees at the waist) arms under the chest, raise arms to the side, keeping hands above elbows all the way through the movement.
15 x 20
20 x 12
25 x 12
Of coarse the workout requires the customary pre-workout Arginine Extreme, Catalyst x 3 and Thermoplus x 1.
Post-workout Recovery immediately following the final set as I leave to the car.
Tomorrow - Chest and Arms!!!
HardCORE Synergistics!!!
WOOOO!!!
Alrighty, over the halfway point in the first week. Tonight, Core Synergistics. Bruuuutaaal...it's a rough workout, and going from zero to this is just harsh. I made it most of the way through, a few extra breaks here and there, and I learned one solid lesson...don't do it the day after Ab Ripper X...MORON! So next week, we'll be rotating the old Ab Ripper X and X Stretch to space the pain in the mid-section out a bit. I will say this, it kept me from finishing a few exercises and I most definitely feel it now.
Short post tonight as it's fairly simple, compound movements with concentration on CORE muscles, so a good amount of twists, bends and rotations, some with weight, some without. For those of you who want to know, I used 8lb dumbbells. Two reasons, start slow, and my next option is 20's. :D I don't own 12's or 15's...time to look at picking up some select techs!
So late dinner tonight so nothing pre-workout as I had a full stomach, which should prove that while supplementation is good and it's important, it doesn't have to happen every single workout, but make sure you get that CorePlex every single day!!!!
Pre-workout - 6 oz of water.
Post-workout - Post Workout Recovery!!!! OmegaPlex and Bio-RQ
So tomorrow start in on the weights/resistance training. I'll be posting a recount of the entire workout with exercises, sets and reps. A lot of my friends and family have through the years asked me to 'write them a program' - well folks...here's mine!!! Make sure you pick up some Muscle Gain, Arginine Extreme and/or Muscle Strength, cause we're going to build some lean mass!!! (notice I didn't say we're going to get huge or ripped there???).
Get some rest people, tomorrows no joke!!!
Alrighty, over the halfway point in the first week. Tonight, Core Synergistics. Bruuuutaaal...it's a rough workout, and going from zero to this is just harsh. I made it most of the way through, a few extra breaks here and there, and I learned one solid lesson...don't do it the day after Ab Ripper X...MORON! So next week, we'll be rotating the old Ab Ripper X and X Stretch to space the pain in the mid-section out a bit. I will say this, it kept me from finishing a few exercises and I most definitely feel it now.
Short post tonight as it's fairly simple, compound movements with concentration on CORE muscles, so a good amount of twists, bends and rotations, some with weight, some without. For those of you who want to know, I used 8lb dumbbells. Two reasons, start slow, and my next option is 20's. :D I don't own 12's or 15's...time to look at picking up some select techs!
So late dinner tonight so nothing pre-workout as I had a full stomach, which should prove that while supplementation is good and it's important, it doesn't have to happen every single workout, but make sure you get that CorePlex every single day!!!!
Pre-workout - 6 oz of water.
Post-workout - Post Workout Recovery!!!! OmegaPlex and Bio-RQ
So tomorrow start in on the weights/resistance training. I'll be posting a recount of the entire workout with exercises, sets and reps. A lot of my friends and family have through the years asked me to 'write them a program' - well folks...here's mine!!! Make sure you pick up some Muscle Gain, Arginine Extreme and/or Muscle Strength, cause we're going to build some lean mass!!! (notice I didn't say we're going to get huge or ripped there???).
Get some rest people, tomorrows no joke!!!
Wednesday, September 22, 2010
Week 1 Day 3
If cardio is my NEMESIS than abs are the evil genius behind every ploy to squash me as a man!!!
Man I hate abs and boy does it show - Ab Ripper X tears me up every time I try it...and yes I mean try it. First exercise..no problem...second...ok I got this...third...break time already??? fourth...who's your daddy? fifth...I OWN YOU!!! sixth...OZ YOU SUCK!!! seventh...mmomy.....
Oh I finished it...but after the third set I was consistently taking a break at 12 or 15 of 25 and then tryin to hammer out the last 5. The one thing though...it'll get better, one day. :D
So short post today - pre-workout- just a single Thermoplus - post workout - the almighty Omegaplex!
Tomorrow comes Core Synergistics...time to get sweaty!!! This workout is tough, but pretty fun. Lots of core work and some good cross over.
Man I hate abs and boy does it show - Ab Ripper X tears me up every time I try it...and yes I mean try it. First exercise..no problem...second...ok I got this...third...break time already??? fourth...who's your daddy? fifth...I OWN YOU!!! sixth...OZ YOU SUCK!!! seventh...mmomy.....
Oh I finished it...but after the third set I was consistently taking a break at 12 or 15 of 25 and then tryin to hammer out the last 5. The one thing though...it'll get better, one day. :D
So short post today - pre-workout- just a single Thermoplus - post workout - the almighty Omegaplex!
Tomorrow comes Core Synergistics...time to get sweaty!!! This workout is tough, but pretty fun. Lots of core work and some good cross over.
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