Dewey’s BodyBlog

Today is legs and back. Every workout begins with warm up and stretch.

1. Balance Lunge  reps: 25 each leg with 20lb dbs.   With one foot on a chair, lunge outward with other leg, deep lunge.

2. Calf-raise squat  reps: 25 with 20lb dbs. Squat progressing into calf raise.

3. Reverse grip chin-up  reps: 12

4. Super skater  reps: 25  Place all weight on one leg and slide other leg behind body in skater motion.

5. Wall squats   90 secs  2 positions: thighs just above parallel and thighs just below parallel to the floor. Alternate every 15 secs.

6. Wide Front pull-ups  reps: 12

7. Step back lunge  reps:15 each leg with 20lb dbs

8. Alternating side lunge  reps: 24 Alternate lunges from right to left.

9. Closed grip overhand pull-up  reps: 12

10. Single leg wall squats  60 secs  Wall squat with one leg alternating legs every 10 secs.

11. Deadlift squats  reps: 20 each leg  Standing on one leg with other leg bent behind you, squat down and touch the floor.

12. Switch grip pull-up reps:12

60 sec break

13. Three-way lunge with two-kick option  reps: 30  Lunge in three different directions: to the side, 45 degree angle, and front. After each lunge, raise/kick lunging leg.

14. Sneaky lunge  reps: 20  Lung across the floor on toes. While in lunge, bring lower rib cage to upper thighs so that upper body is lined up with back leg. Extend arms upward then back.

15. Reverse grip chin-up  reps: 10

16. Chair salutations  reps:2  Bend at the waist with straight legs. When fingertips touch the floor, bend knees into a deep squat position, raise arms over head as high as possible. Hold for 30 secs.

17. Toe-roll iso lunge  reps: 20 each side  Exaggerated lunge position. Push off ball of foot, rolling onto toe of straight back leg.

18. Wide front pull up  reps: 10

19. Groucho walk  45 secs  In a low squat, walk foward 4 steps, and back 4 steps.

20. Calf raises  reps: 75 with 20 lb dbs  Do 15 slow reps and 10 fast reps in each of 3 directions. toes out/heels together, parallel, toes in/heels out.

21. Closed grip over hand pull ups  reps: 10

22. 80/20 Speed squats  reps: 30 per leg  Squat at high speed. 80% of wieght on one leg and 20% on tiptoe of other foot.

23. Switch grip pull-ups  reps: 10

Cool down and stretch. Then ab ripper routine. Always sore the next few days.

Back and biceps today. When doing back and biceps, I’m a bit weak on the pull ups. So I have to put one foot on a chair to assit. For me, pull ups are hard after doing a set of curls. Warm up and stretch before the work out and ab work out after ward.

Cool down and stretch. Then on to the ab work out.

Corn Cob Pull-ups: At top of wide grip pull-up, slide head to knuckles of right hand, then slide all the way over to knuckles of left hand. Come back to center. Move head away from bar, then back to center, then lower body to start position.

Towel Pull-up: Put one hand on bar while other hand is grasping towel. Switch towel hand every 3 pull-ups.

Superman: Lying on stomach, extend legs and arms. Try to get as much of baody off ground as possible. Hold for 10 count. 5 reps.

Today was plyometrics. Just about an hour of high intensity cardio. At some points in the work out, my heart rate can get up to 180. I usually burn about 1,000 calories during plyometrics. I only do plyo once a week. Each excercise is 30 sec the fourth excercise is 60 secs. Starting out with a warm up and stretch. 

60 sec march in place

60 sec run in place

60 sec tires and run lunges - low-impact variety rotating back and forth every 15 secs

90 sec lunging drills - 2 forward, then turn and do 2 back

30 reps deep prayer squats.

Quad stretch and hamstring stretch

Now the work out…..

1  Jump squats

2  Run-stance squat  Perform 4 squats. On 4th squat, leap up, twist, and land facing opposite direction. repeat.

3  Airborne heisman

4  Swing kicks  Standing behind chair or stool, lift one leg after another, back and forth over the chair.

Repeat 1-2-3-4 then 30 sec break, a little water towel off.

5  Squat reach jump

6  Run-stance squat switch pick-up   Similar to a run squat but jumping and changing direction after every squat. Touch the floor with every rep.

7  Double airborne heisman

8  Circle run  30 secs clock wise, 30 secs counter clock wise

Repeat 5-6-7-8 then 30 sec break, a little water towel off.

9  Jump knee tuck

10  Mary Katherine Lunge

11 Leap frog squat   wide legs in low squat, leap forward 2 times and back 2 times

12 Twist combo  First 30 secs: Jump up, keeping head and shoulders facing front while feet and knees twist right, center, then left. Second 30 secs: Spin body back and forth 180 degrees, changing directions after every rep.

Repeat 9-10-11-12 then 30 sec break, a little water and towel off

13 Rock star hops  15 secs facing left 15 secs facing right. Leap up bring feet to your butt while doing the Pete Townsend arm swing.

14 Gap jump  Leap/jump as far forward as you can, turn around and do it again.

15 Squat jack   Jumping jacks in squat position with hands clasped behind your head.

16 Military March

Repeat 13-14-15-16 then 30 sec break, a little water and towel off.

17 Run squat 180 jump switch   Hand touching the floor jump and turn 180 degrees and squat down and touch the floor. repeat.

18 Lateral leap frog squat  Same as leap frog squat but from side to side.

19 Monster truck tire   4 big steps forward and 4 back.

20 Hot foot   Hopping on one foot, side to side and front to back. 30 secs on each foot.

Repeat 17-18-19-20 then 30 sec break, a little water and towel off.

Bonus round

Pitch and catch  Simulate a baseball pitching motion. 30 secs left handed 30 secs right handed.

Jump shot  First 30 secs catch left and shot right. Second 30 secs catch right shot left.

Football hero (60secs)  4 jukes forward (short and quick) and 6 high steps backward.

Cool down and stretch.

Was last night. I’m doing lite weight high reps. (12-15 reps) Today was cardio, plyometrics. Very intense hour of cardio. Before each work out there is about 10-12 mins of warm up and stretch. Afterward is a cool down and stretch. So here’s my work out from last night.

Any questions?

I’ve started P90X. And it has improved my physique way more than anything I had been doing in the gym. The years I was in the gym, I had no clue what I was doing. Going from routine to routine injuring myself in the process. When I started P90X, I weighed around 180lbs with about 26% bf. I currently weigh 167lbs and 11% bf. I have more stamina than ever before. I see more defenition in my abs, arms, shoulders, and legs. Although I’m not ripped as some people that follow the whole plan. (diet plan and excercise plan) I didn’t follow the diet plan. Just stuck to my own diet. And still lost the weight and bf. I did try to incorporate the diet plan a bit. But that was just too much food. And my schedule just doesn’t allow time to prepare all that food. Yea, I know, dumb excuse. P90X has taught me quite a bit. How to correctly do some of the excercises. And how to breath when working out. Which helped a lot in push up land. As well as on cardio days.

About a month and half ago, I put in a pull up bar in my garage. That has really helped a great deal. Before putting the bar in, I had been using a bench swing frame. Just was not getting the job done. Now after a back day, I can feel my back muscles react to the work out. Not to metion being sore the next day. I just finished up phase 1 this past week. Starting phase 2 tonight. Chest, shoulders, and triceps. I’ll post up that routine tomorrow. Also, I’m going to try and update some progress pics this weekend. I still have problem areas, i.e. love handles. Just can’t seem to get rid of them. But they have gone down some what over the past year. Just have to work a bit harder…

Last night was chest, back, and abs. Same as last week. Then cardio tonight. I think I’ll do plyometrics tonight. Tomorrow will be shoulders, arms, and abs. Cardio again on Thursday. And legs, back, and abs on Friday. I’ll do this routine again next week. Week 4 is the recovery week. Mostly cardio. On the weekends, it’s core synergistics on Saturday. Stretching on Sunday. I was at Sports Authority this past weekend looking for a weight rack for my db’s. I instead found digital scales that measures your weight, body fat, and water %. I’ve been weighing my self every morning this week before breakfast. It shows I weigh 166lbs, 10.5% bf, and 58% water.  I like it….