PastorMan’s BodyBlog

A couple weeks ago a bunch of the young guys from my church were over at my house helping me move furniture. Afterward we made our way to my shop gym and they began to challenge each other in different lifts. It was a blast and gave me an idea…construct a fair fitness challenge so they can really measure themselves against one another. So I came up with 5 bodyweight exercises: Squat, Bench Press, Pullup, Vertical Dips, & Deadlift. Lift your bodyweight as many times as possible in 1 minute per exercise. Rest 5 min between each lift.
Tonight I did a personal run through to test the challenge. All the guys are coming over this Sunday before we watch UFC 92!!!  I will hand out 2 awards: The Rep King…whoever completes the most total reps…all 5 lifts added together. The Weight King…whoever lifts the most total weight (reps x bodyweight).

Tonight I did 180 total reps for a total of 30,600# (180 x 170 lbs)
Squat = 38; Bench = 25; Pullups = 29; Dips = 61; Deadlift = 27 = 180 reps.

So, take my challenge and see how you do. I would love to hear from you.
PastorMan

Due to icy roads and bad weather I skipped my usual Monday a.m. workout and only did tonight’s P90x workout. I’m in week #3 of phase 2. Their workout calls for tons of different pushup varieties for chest. I substitute Flat Bench/ Incline Bench and Decline Bench DB Presses for those. I’ve seen a large decline in chest strength since starting CrossFit 9 mos ago and then transitioning into P90x. Want to see that strength increase as well as round out my upper pecs. I’m doing a lot of Incline DB Presses.
In addition to those I did the Shoulder and Tri exercises as P90x called for. Very good workout I think.

I have been doing 8 workouts a week for the last 2 months. 3 during the day with my staff and then 5 nights a week doing P90x. This morning’s workout was an hour of Kenpo X and tonight’s P90x was Arms & Back.
Too hard to explain the workout so here is the synopsis:
Pullups = 90 pullups in 6 different variations
Bicep Curls = 148 reps in 12 different curl variations.
Back = 76 reps in 5 different rowing variations.

Good workout and I have a great pump!!!

Not sure how smart it was to do 2 intense Plyometric workouts on consecutive days, but I did it anyway. Whew! My hammies & glutes were still burning from yesterdays, but I went for it anyway and was strong.
Will have to miss tomorrow’s GUN workout, putting up Christmas tree & trimmings. Sad, I will miss gun day.

Wow, what a good pump! I subbed all of the pushup routines with heavy flat and incline DB presses. In addition to the 7 different chest presses I did many shoulder and tri movements. Shoulders are one of my weakest areas and I’m more than happy to build them up. I’m pretty happy with my chest, but have realized lately that my upper and lower chest are not in proportion. My lower chest is much bigger so I’ve dedicated to trying to build up my upper chest with lots of incline movements. Today was the beginning of that attempt.

I took the 2nd half of last week off. Only got in 4 workouts, compared to my usual of 8. Took on a big writing project due before the end of the year. I am developing a Health guide for our organization for 2009. The E stands for Eating Right & Exercise. I’ve never written anything of this nature so I am excited to write about one of my other passions…fitness.
The H is Heart, E Exercise, A Attitude, L Learning, T 4 Ts of Time, Treasure, Talents, Talk, and the H for Habits. Should be a very good little book. Anyway, so today was my first day to exercise in 4 days and it was a TOUGH plyo workout this morning. My Hammies & Glutes are BURNING!!! Tonight is Chest, Shoulders and Tris. LOVE IT!!

DANG I LOVE that workout!! Tons of different jump training routines. Gets the heart rate up, the sweat flowing, and every muscle below the waist ON FIRE!!! It’s a good one!!!

Started week #6 over again since I only did one P90x workout last week. Had a very good workout. I sub some pushup exercises with Bench Press, Incline DB & Decline DB presses. I have definitely lost some bench press strength since starting CrossFit and now P90x. Not sure Bench press strength is that important but it is a bummer to lose strength anywhere. Had a great workout and now eating my protein.