Dewey’s BodyBlog

This leg routine is mostly lunge type excercises. Afterward was abripper. My legs are very sore today. Here’s how it goes.

Balance Lunge - 25 reps each leg 20lb db’s

Calf-raise squat  - 20 reps

Reverse grip chin ups - 10 reps

Super skaters - 25 reps each leg   Place all weight on one leg and slide other leg behind body in a skater motion, with toe touch for balance.

Wall squats - 90 secs  Two postions: thighs just above parallel and thighs just below parallel to the floor. Alternating every 15 secs.

Wide Front pull ups - 10 reps

Step back lunge - 15 reps each side 20lb db’s

Alternating side lunge - 24 reps  alternating lunges from right to left.

Closed grip over hand pull-up - 10 reps

Single leg wall squats - 60 secs   back against the wall and thighs parallel to the floor, squat with one leg. Alternate legs every 10 secs.

Deadlift squat - 20 reps each leg (no weights) Standing on one leg with the other bent behind you, squat down and reach for the floor.

Switch grip pull ups - 10 reps

Three-way lunge with two-kick option - 30 reps  Lunge in three different directions: to the side, at a 45 degree angle, and to the front. After each lunge, raise/kick front leg. Do in 3 sequnces of 5 per leg.

Sneaky lunge - 20 reps  Lunge across the floor on tip toes. While in lunge, bring lower rib cage to upper thighs so that upper body is lined up with back leg. Extend arms upward, creating a straight line with body and straight leg, then reach back.

Reverse grip chin-up - 10 reps

Chair salutations - 2 reps 30 secs each  Bend forward, when fingers touch the floor, bend knees into deep squat position, then raise arms up over head as high as possible. Hold for 30 secs.

Toe-roll iso lunge - 20 reps each side  Exaggerated lunge position to prevent added pressure on the knee. Push off ball of foot, rolling onto toe of straight back leg. Knee stays above or behind ankle, never extending over.

Wide front pull-up - 10 reps

Groucho walk - 45 secs  In a low squat position, wlak forward 4 steps, then back 4 steps.

Calf raises - 75 reps 20lb db’s  Do 15 slow reps and 10 fats reps in each of three directions: toes out/heels together, feet parallel, toes in/heels out.

Closed grip overhand pull-up - 10 reps

80/20 speed squats - 30 reps per leg  Squat at high speed. Keep 80% of body weight on heel of one foot and 20% on tip toe of other foot.

Switch grip pull-up - 10 reps

Yesterday, Wednesday, was shoulders and arms. Today was cardio, plyometrics. (jump training) Here is the routine for shoulders and arms. The numbers on the left is the sequence of the excercises. R (reps) W (weight)  I’m doing lite weights with 12-15 reps for a more lean look. I had been doing heavy 8-10 reps. But parts of my body, shoulder, didn’t like it much. After doing the below routine, I did ab ripper routine. It’s a 15 min work out that is tough. P90X, Bring it!!

I’ve been off of excercise for 2 weeks. Started back Monday. Monday was chest and back. It was a good work out. Not going to push it too hard this go round. Going to try and lean out this time. I have been doing P90X for almost a year now. I like it and recommend it to anyone. The chest and back routine is a lot of push ups and pull ups with a couple of wieghted excercises. I had just put in a pull up bar in my garage about a month ago. I had been using a makeshift bar out of a bench swing. Wasn’t getting quality pull ups on that. So i thought I would be able to knock out some good sets on the new bar. Was I wrong. It turned out to be a bit harder than I thought it would be. 

Chest and back is as follows. There is 2 rounds 1 set each round. On the second round the order is mixed up.

Standard push ups w/ push up bars - 15 reps

Wide front pull ups - 10 reps

Military push ups w/ push up bars - 15 reps

Reverse grip chin ups - 10 reps

Wide fly push ups w/ push up bars - 15 reps

Closed grip overhand pull ups - 10 reps

Decline push ups w/ push up bars - 15 reps

Heavy pants - 15 reps 35lb db’s

Diamond push ups - 15 reps

Lawnmowers - 15 reps 40lb db

Dive-bomber push ups - 15 reps

Back flys - 15 reps 35lb db’s

In the second round, I could only get 8 reps each on the pull ups. I really like the Diamond push ups and Dive-bomber push ups. Last night was cardio, KenpoX. Lots of punches and kicking. Today will be Shoulders and Arms. (shoulder, bi, tri) I’ll post that tomorrow.

It’s been a while since I’ve "blogged". So here goes…. Last week while doing shoulders, biceps, triceps, some how I pinched a nerve in my hip. Not sure when during my work out that it happened. Maybe when putting down the dumbells or during a shoulder press. I work out at home and don’t have a weight rack. Planning on getting one soon. So I have to kneel down and put them on the floor. (If you’re wondering, I do the P90X routine.) This was on Wednesday, so I went to my chiropractor on Thursday and Friday. The pain has gone down. So I’m waiting until it is completely gone until I do any excersize. So nothing this week. Not sure about starting back next week. I have business trip up to Arkansas for 2 days next week. 

When I start back, I will be doing the lean program. I currently have been doing the classic. I have been doing 8-10 reps heavy for bulk. The lean program is 12-15 reps lighter. And more cardio. I’ve been doing this since last March. And it’s been great. I recommend P90X to anyone looking to get in shape. However, I don’t think my body agrees with my mind on getting size. So I will go lean. Maybe try and lose a little weight as well. After my first 90 days, I had lost 10 lbs and 14% bf. Looking to back into it, but on break right now.