Keithbfl’s BodyBlog

Today I am starting to use Gaspari Nutrition’s Mitotropin and will be using their suggested workout program.

Today I am starting to use Gaspari Nutrition’s Mitotropin and will be using their suggested workout program.

Monday: Chest/Shoulders/ABS

Pushups 1 set of 20 (Warmup)

Flat db bench presses 4@12-10-8-6

Weighted dips 3@10-8-6
Incline DB Presses 4@12-10-8-6

Incline DB Flyes 3@10-8-6

Seated DB Presses 4@12-10-8-6

Lateral Raises 3@10-8-6

Rear Lateral Raises 3@10-8-6

Lying Cable Crunch 3@10

Weighted Crunch 3@10

Cable Twist or Mediciene Ball 3@10

Weight hanging Knee Raise 3@10

Tuesday: Back/ABS

Chinups 1@20 (Warmup)

Pulldowns 4@12-10-8-6

2-Arm DB Rows 3@10-8-6

Close-grip Pulldowns 4@12-10-8-6

Low Pulley Rows 3@10-8-6

Shrugs 3@12

Body Ball Hyperextensions 3@15

Lying Cable Crunch 3@10

Weighted Crunch 3@10

Cable Twist or Mediciene Ball 3@10

Weight hanging Knee Raise 3@10

Wednesday: Boxing Fitness or Treadmill/ABS

Thursday: Legs/ABS

Friday: Arms/ABS

Saturday: Treadmill or Boxing Fitness/ABS

Sunday: Rest

Upper Body using the Bowflex XTL Powerrods &
Bowflex Selectech Dumbbells, also did boxing fitness 2min @ 3rounds

did 20 min on Treadclimber and 10 min Kickboxing

Alt. Shoulder Press 12*2 @12.5

In & Out Bicep Curls 12*2 @20 (Bands)

2-Arm Tricep Kickbacks 20*2 @10

Deep Swimmer’s Presses 15*2 @10

Full supination Concentration Curls 15*2 @20 (Bands)

Overhead Tricep Extention(shoulder was hurting could not to chair dip) 20*2 @15

Upright Rows 15*2 @20 (Bands)

Static Arm Curls 16*2 @12.5

Flip Grip Twist Tricep Kickbacks 8*2 @20 (Bands)

2-Angle Shoulder Flys 8*2 @12.5

Crouching Cohen Curls 10*2 @10

Lying-Down Tricep Extensions 15*2 @12.5

Yoga:

Sun Salutations (Vinyasas)

Runner’s Pose

Warrior One

Warrior Two

Reverse Warrior

Kenpo:

Ball Kick

Hook/Uppercut/Side Kick

Front & Back Knuckles/Ball Kick/Back Kick

Jab/Cross/Hook/Uppercut

Three-Direction Kick

Plyometrics:

Airborne Heisman

Swing Kick

Jump Shot

Tire

Wacky Jacks

Repeat Previous Sequence

Core Synergistics:

Squat X-Press

Steam Engine

Dreya Roll

Squat RunSuperman/Banana

Stacked Foot/Staggered Hands Push-up

Banana Roll

Leaning Crescent Lunges

Squat Run

Sphinx Push up

Bow to Boat

Low Lateral Skaters

Lunge & Reach

Break & Stretch

Prison Cell Push Up

Side Hip Raise

Squat X-Press

Plank to Chaturanga

Walking Push up

Superman Banana

Lunge Kickback Curl

Ballistic Stretch

Reach High & Under

Steam Engine

Dreya Roll

Cool Down & Stretch

Did 30 min on treadclimber

Tomorrow restart P90X

Today i did 5min on the Bowflex Treadclimber and then did 50min of whole body workout on the Bowflex.