This Week’s Workouts
Awhile ago I posted about how everyone should have a workout buddy that helps to motivate them and get them over that plateau. This week I had two. Yesterday’s workout was Chest/Back/Abs and normally I do it by myself. While in the locker room, I managed to convince two friends of mine from work to do the routine with me. One was willing and the other had to be convinced but I prevailed. It was one of the hardest workouts I have had in months. The pure adrenaline of keeping up or surpassing the other 2 guys was intense. We all wanted to be the best and we pushed ourselves to the limit. In one guys case, he went over the limit and cut the workout short because of intense fatigue and being slightly light headed. It was an awesome workout!
Today was plyometrics and only 1 guy managed to make it. He has actually been doing the plyo workout with me for the last couple of weeks. Normally we go at a decent pace but take a little longer than allowed breaks. Nothing major, just 1 minute instead of 30 seconds. Today I said we are not going to take any breaks beyond the 30 seconds between sets. We setup the Ipod on some speakers and went about our workout. It was intense and ridiculous. We both left there soaking in our own sweat and hobbling along on sore legs. We walked out to the car with a great feeling of self worth and accomplishmen.
In closing, I think everyone should have someone to workout with time to time. I normally workout by myself but having someone to help me get over that hurdle was nice.
Today’s Weigh-in
Todays weigh-in had me at 180 lbs and 11.4% body fat. That is up about 4 pounds since my last weigh in but the body fat is the same. My guess is that I am holding a lot of water weight because of the heat. Thoughts?
Dip Bar Knee Tuck
My Ab exercise of choice this week is the Dip Bar Knee Tuck.
Start by mounting up on a dip bar with your legs hanging straight down. Slowly curl your knees as high as you can into your chest and then lower your knees back down. Do not allow your body to swing! I prefer to do 10 straight knee tucks and then 10 side to side knee tucks. The side to side knee tucks are done buy lifting you knees up to one side or the other as high as you can.
If done correctly, this exercise works your entire upper body. You are using your arms, shoulders, chest, back and core to not only keep yourself up on the bar but also stable. I did 3 sets of 20 yesterday and my abs were on fire!
Give it a shot and let me know what you think.
End of the Pedometer
I bought a pedometer on vacation in St Louis. The idea was to try and get an idea of how many steps and how many miles we would walk on each day of the trip. The first day I had it we walked 11828 steps and 4.28 miles. This was at the St Louis Zoo. The second day I dropped it in the toilet. That was the end of the pedometer. It was great while it lasted.
Fridge Arrangement
Do me a favor; close your eyes and imagine that you are standing in front of your refrigerator with the door open. Now grab a piece of fruit. Did you have to reach down to get it? Chances are you did because that is the way our refrigerators are built. The fruit and vegetable drawers are at the bottom with the shelves at the top. When you are hungry and looking for a quick snack, do you ever think about bending over to grab some fruit? Probably not. Your eyes are going to start at the top and scan your way down. Past the leftover meatloaf, pie, or whatever else you have gracing your shelves.
I learned a great tip over the weekend about how to arrange one’s fridge and pantry. Its so simple that I cant believe that I didn’t think of it before. Put the fruit and vegetables in a bowl or basket at the top. Now when you open your fridge, the first thing you will see is the fruit/vegetables and chances are that is what you will grab. I did this on Saturday and it helped tremendously. The same thing can be applied to your pantry. Put the chips out of easy reach. Maybe put them towards the back of the pantry or near the top/bottom. Put your healthy snacks front and center so when you reach in, that is what you will come out with. Every little bit helps!
The Wife was Right
I guess leaving my protein shakes in their plastic bottles for a few days of baking in the sun does leave the bottles with a very disgusting smell to them; even after being cleaned. Why did I never notice this smell before? If I drink from this bottle, does it confirm my commitment to the sport or is it proof of my desperation at having nothing better to drink? You decide.
My favorite P90x Exercises
Now that I am done with my latest cycle of P90x, I have decided to incorporate some of my favorite moves into my own type of workout while I ponder what “official” workout I plan to do next. After compiling my list, I started to wonder what other people considered their most favorite exercise. So lets have it. Copy the below information and put in your own favorites.
Weeks 1-3,9,11
Chest and Back – Wide Front Pull-Up
Plyometrics – Jump Knee Tuck
Shoulders and Arms – Static Arm Curl
Yoga – Tree
Legs and Back – Dead-lift Squat
Kenpo – Vertical Punches
Weeks 5-7,10,12
Chest, Shoulders, and Triceps – Side to Side Push-ups
Plymotrics – Jump Knee Tuck
Back and Biceps – Towel Pull Up
Yoga – Tree
Legs and Back – Dead-lift Squat
Kenpo – Vertical Punches
Ab Ripper X – Leg Climbs
Unbelievable Moves
I found this video via another fitness blogger and it blew me away. This guy is amazing! Some of the moves he is performing remind me of a Jackie Chan movie (minus the bad acting). He is filled with such grace and skill. The only downfall is it makes me want to get out and do some flips but I cant even do a turn off of a diving board! Nonetheless; this is very motivating!
Gluten Free Sandwich
I used to love eating sandwiches. Loved them!! I would eat them all the time. That is one of the things that I really miss now that I have a Gluten intolerance. Anyone that has tried gluten free bread knows that its just not the same. The only saving grace that I have right now are these white corn tortilla shells. I have been using them to make sandwiches and, although not perfect, they do a decent job. PB&J is good too although a little harder as the jelly slides out pretty easily.
P90x cycle complete
I have finished the 90 days of p90x and am working on a review. Hope to have it up soon!