P90X Days 24 & 25

Day 24:  As my twitter followers know, I did a round of Cardio X before the Knicks game last night! YEAH!


Day 25: Legs & Back: Today's session was what I needed to get the day started.  I was dragging and I really didn't want to get up.  But once I started the warm-up it was smooth sailing from there!  Next week is recovery week!!!!!I'm ready to move on.

Legs & Back:
Balance Lunges: 20 reps ea. leg
Calf Raises: 20reps ea. calf
Reverse Grip Chin-Up: 18reps
Super Skater: 20 reps ea. side
Wall Squats: Hold for 60secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 45secs.
Deadlift Squat: 15
Switch Grip Pull-Up: 14
3 Way Lunge: 15
Sneaky Lunge: 16
Reverse Grip Chin-Up: 15
Chair Salutations: 30secs
Toe-Roll Iso Lunge: 15 ea. side
Wide Front Pull-Up: 15
Groucho Walk: 16
Calf Raises: 25
Closed Grip Overhand Pull-Up: 15
Speed Squats: 20
Switch Grip Pull-Ups: 12

P.S. I have to make up a session of Ab Ripper X.  I didn't have time to get it in this morning.

P90X Day 23: Shoulders & Arms and Ab Ripper X

I had to fight myself to make it through today.  I woke up with a slight headache, I usually get headaches for one of the two reasons; either, not getting enough rest or I'm not eating enough.  In my haste to  lose weight I maybe cutting back a little too much on my calorie intake rectify that starting today.
 
Shoulder & Arms:
Alternating Shoulder Press: 1st Rep 18; 2nd Rep 15
In & Out Bicep Curl: 1st Rep: 16; 2nd Rep 16
Two Arm Tricep Kickback: 1 Rep 20; 2nd Rep 18
Deep Swimmer Press: 1st Rep 16; 2nd Rep 15
Concentration Curls: 1st Rep 16; 2nd Rep 14
Chair Dip: 1st Rep 22; 2nd Rep 16
UpRight Row: 1st Rep 16; 2nd Rep 14
Static Arm Curl: 1st Rep 16; 2nd Rep 16
Flip-Grip Triceps Kickback: 1st rep 15; 2nd Rep 15
Seated 2-Angle Shoulder Fly: 1st Rep 16; 2nd Rep 16
Crouching Cohen Curl: 1st Rep 20; 2nd Rep 15
Lying Down Triceps Extension: 1st Rep 22; 2nd Rep 16
Shoulder Fly: 1st Rep 15; 2nd Rep 15
Cogdon Curl: 1st Rep 15; 2nd Rep 15
Side Tri-Rise: 1st Rep 8 ea. side; 2nd Rep 8 ea. side

AB Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Bicycle: 20
Seated Crunchy Frog: 10
Wide Leg Sit Up: 20
Fifer Scissor: 18
Hip Rock n Raise: 18
Heels To Heaven: 18
Roll-Up/V-Up Combo: 20
Oblique V-Up: 18 Ea. side
Leg Climb: 20 ea. side
Mason Twist: 40

Day 22: Cardio

The plan this morning was to do Cardio X and 45mins on the stationary bike.  Unfortunately I felt some tightness in my left calf(the same calf that was bothering me last week), so I did 20 miles on the bike which took me 75mins.  According to the bike I burned 625 calories.  It's not Cardio X but it's something.  I may have to use the bike as my Cardio for another week until my calf is completely healed.

P90X Day 21: Chest & Back and Ab Ripper X

Today is the first day back after a brief hiatus.  I felt extremely strong in the beginning and a bit winded during the second sets.  Overall it felt good getting back in the saddle.  Day 21 is in the books......69 days to go.

Chest & Back:
Standard Push-Up: 1st rep 25; 2nd rep 20
Wide Grip Pull-Up: 1st rep 25; 2nd rep 20
Military Push-Up: 1st rep 15; 2nd rep 12
Reverse Grip Chin-Up: 1st rep 20; 2nd rep 20
Wide Fly Push-Up: 1st rep 20; 2nd rep 15
Closed Grip Pull-Up: 1st rep 20; 2nd rep 20
Decline Push-Up: 1st rep 15; 2nd rep 10
Heavy Pants: 1st rep 25; 2nd rep 15
Diamond Push-Up: 1st rep 15; 2nd rep 12
Lawn Mower: 1st rep 25 ea. side; 2nd rep 15 ea. side
Dive Bomber Push-Up: 1st rep 15; 2nd rep 10
Back Fly: 1st rep 20; 2nd rep 20

Ab Ripper X:
In & Out: 25
Seated Bicycle: 20
Crossed Leg Sit-Up: 20
Reverse Bicycle: 20
Seated Crunchy Frog: 20
Wide Leg Sit-Up: 15
Fifer Scissor: 18
Hip Rock n Raise: 20
Heels To Heaven: 18
Roll Up/V-Up Combo: 15
Oblique V-Up: 18 ea. side
Leg Climb: 15 ea. side
Mason Twist: 40

P90X Days 18-21

Just as I was getting into waking up every morning and pushing play on the DVD player, for the next few days I will pushing pedals. I was feeling so good after my work-outs that I wanted to add a little something of my own. I decided to incorporate a little running into my routine....Needless to say a man who weighs 264lbs shouldn't be running...lol

I thought I was just sore the day after running but the pain was still there a few days later. According to my doctor I have to take it easy for the next few days. So for days 18-21, I will be riding the stationary bicycle. And I will be pushing play on the DVD player on day 22.

P90X Day 17: Shoulders & Arms & Ab Ripper X

This morning was definitely a "just push play" type of day. I struggled to the DVD player but once I pressed play, I knew that I had to "bring it"......And I did! My numbers are improving slowly. I can stick my chest out a little today! lol

Shoulder & Arms:
Alternating Shoulder Press: 1st Rep 15; 2nd Rep 12
In & Out Bicep Curl: 1st Rep: 16; 2nd Rep 16
Two Arm Tricep Kickback: 1 Rep 16; 2nd Rep 12
Deep Swimmer Press: 1st Rep 15; 2nd Rep 15
Concenration Curls: 1st Rep 15; 2nd Rep 12
Chair Dip: 1st Rep 20; 2nd Rep 15
UpRight Row: 1st Rep 15; 2nd Rep 12
Static Arm Curl: 1st Rep 16; 2nd Rep 12
Flip-Grip Triceps Kickback: 1st rep 15; 2nd Rep 13
Seated 2-Angle Shoulder Fly: 1st Rep 16; 2nd Rep 15
Crouching Cohen Curl: 1st Rep 20; 2nd Rep 15
Lying Down Triceps Extension: 1st Rep 20; 2nd Rep 15
Shoulder Fly: 1st Rep 15; 2nd Rep 12
Cogdon Curl: 1st Rep 15; 2nd Rep 13
Side Tri-Rise: 1st Rep 10 ea. side; 2nd Rep 8 ea. side


AB Ripper X:
In & Outs: 22
Seated Bicycle: 25
Reverse Bicycle: 20
Seated Crunchy Frog: 18
Wide Leg Sit Up: 20
Fifer Scissor: 18
Hip Rock n Raise: 18
Heels To Heaven: 15
Roll-Up/V-Up Combo: 15
Oblique V-Up: 12 Ea. side
Leg Climb: 10 ea. side
Mason Twist: 40

P90X: Day 16 - Cardio X

I switched today's session from Plyometrics to Cardio X due to a sore left calf. I slightly strained the calf when I went jogging over the weekend.

I've never been a big advocate of aerobics but to be honest I was pleasantly surprised with the Cardio X. When you you are 264lbs anything that burns calories helps. I liked the routine so much that I plan on doing another round tonight.

P90X: Day 15 - Chest & Back and Ab Ripper X

The transformation has begun!!! Today's session was great!! I feel a lot stronger than I have in the past two times that I did chest and back. I've increased my weights and I'm using resistance bands with a higher degree of tension. Last but not least, when I started this program two weeks ago, I weighed 272lbs. I'm now down to 264lbs. 230lbs here I come!!!!

Chest & Back:
Standard Push-Up: 1st rep 25; 2nd rep 15
Wide Grip Pull-Up: 1st rep 25; 2nd rep 15
Military Push-Up: 1st rep 15; 2nd rep 12
Reverse Grip Chin-Up: 1st rep 20; 2nd rep 15
Wide Fly Push-Up: 1st rep15; 2nd rep 12
Closed Grip Pull-Up: 1st rep 15; 2nd rep 15
Decline Push-Up: 1st rep 12; 2nd rep 10
Heavy Pants: 1st rep 20; 2nd rep 15
Diamond Push-Up: 1st rep 12; 2nd rep 10
Lawn Mower: 1st rep 15 ea. side; 2nd rep 15 ea. side
Dive Bomber Push-Up: 1st rep 15; 2nd rep 10
Back Fly: 1st rep 15; 2nd rep 20

Ab Ripper X:
In & Out: 25
Seated Bicycle: 20
Seated Crunchy Frog: 15
Crossed Leg sit-Up: 25
Fifer Scissor: 20
Hip Rock N Raise: 18
Heels to Heaven: 20
Roll Up/V-Up Combo: 23
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. side
Mason Twist: 50

Days 13 & 14

Day 13: I ran 2 1/2 miles and did some Kenpo X.

Day 14: I ran 2 1/2 miles and rode the stationary bike for 45mins, always increasing or decreasing mph every 2mins. The highest was 22mph and the lowest was 16mph. After 45mins I had done a total of 15miles.

I want to mention how soaked I was when I finished.......Oh, I guess I just did huh?!

P90X- Day 12: Legs & Back and Ab Ripper X

I'm feeling a little weak today so I'm not happy with my performance. I've decided to do another two weeks of the 1st phase of P90X. As long as I continue to push play, I'm seeing the results.

Legs & Back:
Balance Lunges: 18 reps ea. leg
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 14reps
Super Skater: 20 reps ea. side
Wall Squats: Hold for 60secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 22
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 45secs.
Deadlift Squat: 15
Switch Grip Pull-Up: 5
3Three Way Lunge:12
Sneaky Lunge: 14
Reverse Grip Chin-Up: 10
Chair Salutations: 30secs
Toe-Roll Iso Lunge: 12 ea. side
Wide Front Pull-Up: 10
Groucho Walk: 16
Calf Raises: 25
Closed Grip Overhand Pull-Up: 10
Speed Squats: 20
Switch Grip Pull-Ups: 10

Ab Ripper X:
In & Out: 22
Seated Bicycle: 23
Seated Crunchy Frog: 15
Crossed Leg Sit-Up: 12
Fifer Scissor: 20
Hip Rock n Raise: 16
Heels to Heaven: 18
V-Up Combo: 12
Oblique V-Up: 10
Leg Climb: 12
Mason Twist: 40

P90X- Day 11: P90 X Stretch

Due to the fact that I'm blogging about two work-outs today, I will keep this short. The last few days I've felt some tightness in the area where I had surgery but after finishing the 58mins of stretching the tightness has disappeared.

The P90X Stretch was surprising to me. I was able to complete the entire DVD without pausing but I stretched out muscles that I forgot I had! Most of the movements are pretty basic but doing them in succession was taxing. Again, since I did a double blog, the next time I do the P90X Stretch, I will go into further details.

P90X- Day 10: Shoulders & Arms; Ab Ripper X

Mission accomplished.....No Pausing the DVD player but I still haven't hit the numbers that I in the Ab Ripper X. But, this isn't a race, it's a marathon...at least that's what I keep telling myself!!!!LOL

Shoulder & Arms:
Alternating Shoulder Press: 1st Rep 12; 2nd Rep 10
In & Out Bicep Curl: 1st Rep: 15; 2nd Rep 16
Two Arm Tricep Kickback: 1 Rep 14; 2nd Rep 12
Deep Swimmer Press: 1st Rep 10; 2nd Rep 10
Concenration Curls: 1st Rep 10; 2nd Rep 8
Chair Dip: 1st Rep 20; 2nd Rep 15
UpRight Row: 1st Rep 15; 2nd Rep 16
Static Arm Curl: 1st Rep 16; 2nd Rep 16
Flip-Grip Triceps Kickback: 1st rep 10; 2nd Rep 15
Seated 2-Angle Shoulder Fly: 1st Rep 16; 2nd Rep 12
Crouching Cohen Curl: 1st Rep 15; 2nd Rep 12
Lying Down Triceps Extension: 1st Rep 15; 2nd Rep 15
Shoulder Fly: 1st Rep 16; 2nd Rep 16
Cogdon Curl: 1st Rep 8; 2nd Rep 8
Side Tri-Rise: 1st Rep 8 ea. side; 2nd Rep 6 ea. side


AB Ripper X:
In & Outs: 25
Seated Bicycle: 25
Seated Crunchy Frog: 15
Wide LEg Sit Up: 15
Fifer Scissor: 20
Hip Rock n Raise: 20
Heels To Heaven: 15
Roll-Up/V-Up Combo: 20
Oblique V-Up: 15 Ea. side
Leg Climb: 15 ea. side
Mason Twist: 40

P90X: Day 9

Today's work-out seemed a little harder than last week. I paused the DVD player at least 5x's. I don't want to compare what I did last week to this week......its just an accomplishment to make it thru the work-out. Next week the goal is to not pause the DVD at all. It may not seem like it but, I can see and feel the improvement.

Plyometrics( Jump Training):
Jump Squat: 1st Rep 12; 2nd Rep 12
Run Stance Squat: 1st Rep 12; 2nd Rep 12
Airborne Heisman: 1st Rep 12; 2nd Rep 12
Swing Kick: 1st Rep 20; 2nd Rep 20
Squat Reach Jump: 1st Rep 15; 2nd Rep 12
Run Stance Squat: 1st Rep 12; 2nd Rep 10
Double Airborne Heisman: 1st Rep 10; 2nd Rep 10
Circle Run: 30 Secs both ways twice
Jump Knee Tuck: 1st Rep 10; 2nd Rep 8
Mary Katherine Lunge: 1st Rep 10; 2nd Rep 6
Leap Frog Squat: 1st rep 12; 2nd Rep 8
Twist Combo: 1st Rep 15; 2nd Rep 15
Rock Star Hop: 1st Rep 8 ea. side; 2nd Rep 6 ea. side
Gap Jump: 1st Rep 10; 2nd Rep 8
Squat Jack: 1st Rep 15; 2nd Rep 10
Military March: 60 secs each time
Run Squat 180 Jump Switch: 1st Rep 8; 2nd Rep 6
Lateral Leapfrog Squat: 1st Rep 10; 2nd Rep 10
Monster Truck Tire: 1st Rep 8; 2nd Rep 6
Hot Foot: 30 secs each foot both times
Pitch & Catch: 30 secs each arm
Jump Shot: 30 secs each arm
Football Hero: One min.

P90X: Day 8

This is the second week of P90X and basically, I'm repeating what I did last week this week and a few more weeks to follow before I move onto the next phase of the program. Today was day 8 of the program and I'm doing chest and back along with ab ripper x.

Today's work-out was more mentally challenging then physical. The major challenge was getting out of bed and pushing play on the DVD player. I'm happy to say that I did. I'm also proud to say that my numbers are slightly better than last weeks numbers but still not where I want them to be.

Chest & Back:
Standard Push-Up: 1st rep 20; 2nd rep 10

Wide Grip Pull-Up: 1st rep 15; 2nd rep 10
Military Push-Up: 1st rep 12; 2nd rep 10
Reverse Grip Chin-Up: 1st rep 10; 2nd rep 10
Wide Fly Push-Up: 1st rep10; 2nd rep 10
Overhand Pull-Up: 1st rep 15; 2nd rep 15
Decline Push-Up: 1st rep 5; 2nd rep 5
Heavy Pants: 1st rep 15; 2nd rep 15
Diamond Push-Up: 1st rep 10; 2nd rep 10
Lawn Mower: 1st rep 15 ea. side; 2nd rep 18 ea. side
Dive Bomber Push-Up: 1st rep 10; 2nd rep 5
Back Fly: 1st rep 15; 2nd rep 15

Ab Ripper X:
In & Out: 20
Seated Bicycle: 20
Seated Crunchy Frog: 15
Crossed Leg sit-Up:10
Fifer Scissor: 20
Hip Rock N Raise: 15
Heels to Heaven: 15
Roll Up/V-Up Combo: 10
Oblique V-Up:10
Leg Climb:15
Mason Twist:40

P90X - Day 5: Legs & Back; Ab Ripper X

Today's work-out was great. No need to bore you with details, I'm just going to hit you with the exercises and numbers.

Legs & Back:
Balance Lunges: 15 reps ea. leg
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 12reps
Super Skater: 18 reps ea. side
Wall Squats: Hold for 60secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 40sec
Deadlift Squat: 12
Switch Grip Pull-Up: 3
Three Way Lunge:10
Sneaky Lunge: 12
Reverse Grip Chin-Up: 10
Chair Salutations: 30secs
Toe-Roll Iso Lunge: 10 ea. side
Wide Front Pull-Up: 10
Groucho Walk: 16
Calf Raises: 25
Closed Grip Overhand Pull-Up: 8
Speed Squats: 20
Switch Grip Pull-Ups: 10

Ab Ripper X:
In & Out: 25
Seated Bicycles: 20
Seated Crunchy Frog: 20
Crossed Leg Sit-Up: 15
Fifer Scissor: 20
Hip Rock N Raise: 15
Heels To Heaven: 15
Roll-Up: 15
Oblique V-Up: 10
Leg Climb: 15 ea. side
Mason Twist:35

P90X Day 4: Yoga

Today's workout is 90mins of Yoga. This is my second time attempting to do yoga. The 1st time was last Saturday when I was only able to make it through 45mins of the DVD.

Today I made it to 60mins. I have mixed feelings obviously because I didn't accomplish my goal of finishing....But I'm 15mins better than Saturday.

I plan on doing it again on Sunday, this time the goal is to do another 15mins!!!!! One day at a time and hopefully(As I say this my fingers are crossed) I will eventually complete the full 90mins.

Let me offer my apologies to anyone that I may have laughed at in the past for doing Yoga.........NAMASTE

P90X Day 3 - Shoulders & Arms; Ab Ripper X

I'm happy to report that today's shoulders and arms work-out was by far the best work-out that I've had so far. It went so well that I've already decided that next week I'm going to increase the weight. Now don't get me wrong, I sweated my ass off and I'm extremely sore but today was the first time that I didn't have to pause the DVD player. On the other hand........

Ab Ripper X kicked my ass, again. The mission(goal) is to do 25 reps of each ab exercise. I made it to 20 reps, once.....

In & Outs: 12
Seated Bicycle: 16
Reverse Seated Bicycle: 12
Crossed Leg Sit-Up: 10
Hip Rock-n-Reverse: 8
Heels to Heaven: 7
Roll Up/V-Up Combo: 5
Oblique V-Up: 10
Leg Climb: 4
Mason Twist(Goal is 40) I did 20

According to Tony Horton(The Trainer) 349 reps is the goal. I did 114, that's less than a third......Damn!

P90X Day 2(Plyometrics)

Today's workout consists of numbers, not numbers in relation to repetition's, but in terms of the amount of times that I had to pause the dvd player (Hahahhahahhaaha). Needless to say that today's workout was intense....... Very Intense!!!!

Plyometrics is a very fancy way of saying a lot of jumping. After warming up (which is a workout unto itself ) I begin. The 1st sequence is Jump Squat for 30 seconds, Run Stance squats for 30 seconds, Airborne heisman for 30 seconds and then Swing kicks one way for 30 seconds, then the other way for another 30 seconds. Then repeat the sequence. Then you take a 30 second water break........... I can't even lie, I paused the Dvd player at least twice in the 1st sequence. This is extremely intense!!!!! As I was telling two of my old workout partners this is even harder than when we used to load up the squat bar w/ 325 lbs or when we did 10-12 reps w/ 600 on the leg press machine.

Next sequence begins w/ Squat reach jumps for 30 seconds, then Run stance squats for 30 seconds, then Double airborne Heismans for 30 seconds and finishes w/ circle runs for a minute. 30 seconds each way. Repeat and then take another 30 second water break. The DVD player was paused only once during this session (Yeah!!!!!). Next up was Jump Knee Tuck for 30 seconds.............. I paused and took a full 60 seconds before I resumed. At this point my heart was beating through my chest. So I modified the rest of the exercises. Mary Katherine Lunges became step through lunges....... Just enough to keep moving and the blood pumping. Next up I went all out on the Leapfrog Squats for 30 seconds, then the twist combos for another 30 seconds......... I took a little break before I repeated the sequence, then I took a full 60 seconds for my waterbreak. Next up was Rock Star Hop, 15 seconds facing to the right then 15 seconds facing towards the left. Next up was Gap Jumps for 30 seconds and then Squat Jacks for 30 seconds. I am completely drenched by this point but I keep it moving and I move on to the Military march for 60 seconds. Time to repeat the sequence again and then another 30 second waterbreak. The supposed 30 second break turns into a full two minutes.......... What can I say??? It is what it is.

Finally I get to the last sequence; Starting w/ Run Squat 180 degree jump switch for 30 seconds (PAINFULL!!!!!!) then Lateral Leapfrog Squat for 30 seconds, Monster truck tire for 30 seconds and last but not least the Hot Foot for a full 60 seconds........ 30 seconds one way then 30 seconds the other. After repeating this sequence I'm on all fours asking myself why in the world am I doing this!!!!! Hahahhahahahahahhaaa!!!!

We go into the cool down stage. First we do what's called the pitch and catch for 30 seconds w/ your left arm then 30 seconds w/ your right arm. Next is what's called (and looks just like ) the Jumpshot, 30 seconds w/ each arm. And finally we do the football hero for 60 seconds. I'm done at this point, but I'm looking forward to tomorrow.............. BECAUSE I KNOW THAT I'M GOING TO BE SOOOOOOORE!!!!!!!!

Chat w/ you tomorrow when I do Shoulders and Arms................

P90X Day 1

Today was my 1st day of using P90X. I'm not too happy with my workout. Don't get me wrong the DVD was great! I know that I have picked the right system to accomplish my goals; however, I'm disappointed in how weak I am. Instead of going into details I'm just going to give you the exercises that I did with the amount of reps.

You do all exercises twice:

Standard Push-ups 16 10
Wide armed Lat Pull-ups w/band 25 15
Military Push-ups 12 8
Back Rows 25 20
Wide Fly Push-ups 10 8
Front Raises 27 12
Decline Push-ups 5 5
Heavy Pants 20 8
Diamond Push-ups 10 7
Lawnmower Each side(one arm row) 15 15
Dive bomber Push-ups 7 5
Back Flys 14 12

As you can see I have a long way to go. Since I can't use the pull-up/chin-up bar at home, I use a resistance band instead. The work-out wasn't over at this point. I had to do the ab work-out to finish.

The goal for the Ab Ripper X is to do 25 repetitions for each exercise. As you can see I didn't reach those goals.......YET!!!

Bicycles 22
Reverse Bicycles 17
Seated Crunches 14
Wide Leg Sit-ups 12
Scissor Kicks 15
Hip, Rock and Raise 10
Heels to Heaven 10
Roll Up Crunches 8
Oblique v-ups 5
Leg Climb 10
Mason Twists 20

Shoulders and Arms

Today's workout will focus on shoulders and arms. I', going to use a few basic movements but with a lot of intensity. I will begin with a 5min warm-up which consists of a combination of jumping jacks and some light jogging in place.

The first exercise of the day will be shoulder presses with 5lb dumb bells. With my feet shoulder length apart, I bring weights to my chest and then raise my arms over my head. I do 3 sets of 25 reps and rest for 20secs between each set. This will get the blood pumping into the delts. Then I move to side laterals for 3 sets of 25. To finish off my shoulders, I combine the two exercises. Five reps of shoulder presses immediately switching over to 5 sets of side laterals. One set consists of doing this 3x's with about 25-30secs in between sets. Now you will see why I'm only using 5lb weights.

Now that I have a nice sweat going I combine tricep and biceps. The first move is the overhead extension. Some people like to use one dumb bell with both both hands, I like to use two dumb bells at once. After 10 reps of overhead extensions, I bring my arms to my side to do 10reps of dumb bell curls. I usually do 5 sets of these with about 15-20secs of rest in between sets. The next combo set is the tricep kickbacks and hammer curls. For this combo you have to position yourself as if you were skiing with your knees slightly bent, a dumb bell in each hand. Your first movement is to bring your arms back with your palms facing your body and contract your tricep. Hold for 3secs, then bring your arms forward and contract your back. Hold for 3 secs. I do 3 sets of 20reps with 20secs between sets.

For the weekend I will do some yoga and stretching.

Eating Habits

Due to the fact that I'm extremely sore this morning, there won't be any working out today; but, I will go over some of the things that I'm eating to help lose the extra pounds.

Normally I eat my first breakfast(yes, you read that right) around 6:30am. I usually have a bowl of Special K and a Special K protein bar(I wonder if I can get them to sponsor me?) By the time I get to work I'm ready for my second breakfast. I usually have about 15-20mins before the office opens, so that's enough time for a bowl of oatmeal, a banana and another protein bar. I usually snack on either cashews or almonds during the 3hrs before I have lunch.

My lunch break is at noon, which I purposely take at that time. If I wait to have lunch any later, I'll start to snap people's heads off. It may sound funny but I'm dead serious. Ask anyone who has been around me when I'm hungry and they will tell you that I turn into Mr. Hyde. Anyways, I usually have a grilled chicken salad with 2 boiled eggs and a V-8 drink. As the day progresses I eat less later in the day.

So while I'm still snacking on healthy foods like, carrot sticks and celery, there is one last full meal for the day. That meal includes either turkey or chicken and a vegetable or two with water. I very rarely eat red meat and I never eat pork. I may have an oatmeal cookie or two as a snack before 8o'clock.

Eating health isn't a lot of fun but if you have to drop the pounds you have to do it. Bon Apetit!

Day 2 - Abs & Legs

Instead of working out at home, I worked out outside my front door. Today it was a light day but not that light, I worked my abs and my legs.

For my legs, I ran up six flight of stairs and when I made it to the sixth floor I jogged across the hall to the other exit door and ran down the six flight of stairs and jogged through the lobby back to the door where I started from. I did this three times.

After working my legs, I wobbled back to my apartment and I broke down 300 crunches into 6 sets of 50.

Like I said in the beginning, today was a light day but not that light.

Day 1 - Back and Chest

Day 1: My program starts with a light 3min jog in place, followed by extending my arms out to the side and moving them in a circular motion.  First to the front and then in reverse.  After I get a nice little sweat going, I'm ready to get started.

Since today is back and chest day, I begin with shrugs.  My strength isn't where it used to be, so I'm able to exercise with a 20lb resistance bands.  Shrugs are just like how they sound, you shrug.  You can add a resistance band or dumbbells(canned goods of equal weight can be substituted for dumbbells).  I stand with my legs a little further then shoulder width apart, make sure there is enough tension so that I can feel the burn.  I do 5 sets of  20 reps. I"ll leave how many sets and reps you do up to you.

No time to put out that fire, so it's time to move on to bent over rows.  With my torso at a 90 degree angle and knees slightly bent, I pick up my weight bending my elbow by my side. I do 20-25 reps for 5 sets with a 45sec rest in between.  Again I will let you determine what works best for you as far as sets and reps.

I know you're feeling the burn because I know I am.  Another great back exercise is the one arm row.To give it a little twist, I like to get down on all fours and whichever arm I'm going to row with I extend the opposite leg behind me to work on my core as well as my back.  It took a few times before I was able to get my balance on point. (Using a bench or chair, place your left foot on a step or platform and rest the left hand or forearm on the upper thigh. Hold a comfortable weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor. Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.)  Don't forget to switch sides and again weight amount, reps and sets I will leave up to you.

After doing these exercises, I am literally panting but I must work on my chest.  I love working on the chest(usually) but that was when I was benching 225lbs for 8-10reps.  Now I'm doing a whole lot of push-ups which aren't really as much fun. I start off with 20 regular push-ups just to get the blood moving to that area.  Now that I'm pumped I grab two chairs.  Yes, push-ups in between chairs.  A hand on each chair and get working on those pecs.  I do 3 sets of 12-15 reps, which is more than enough for me now.  I then do iso-push-ups.  You get your body in regular push-up position, go down for a regular push-up and come back up bringing your left knee to your chest, then the right.  Yes it is as hard as it sounds.  After 5 or 6 my chest is burning, I barely make it to 10.  I take a full 90secs to catch my breath before I do it again.  My chest is swollen by the time I finish. I cap it off with 10 regular push-ups and day 1 is done.

Why I'm Doing This

On August 8, 2010, I had to have an operation on my back to repair two herniated disks.  The surgery alleviated the pain but I was home for six weeks and gained 20 pounds.  Last month I was given the green light to resume working out.

I've always concentrated more on lifting heavier weights and getting big as opposed to less weights, more reps and slimming down.  It dawned on me that since I'm now in my forties, a more lean look is what I should strive for.  It was obvious that I had to switch up my routine.

While discussing this with my family, it was suggested to me that I start a blog to add transparency to my journey.  There's also the fact that a lot of my forty something year old friends are looking for ways to lose weight and keep it off.

Well this is the beginning of the journey and the hardest part.  If you stick with this blog, stay motivated and we can get fit together and get rid of that unwanted 10, 20, 25, 30 pounds.