The 300 Workout

The workout gets its name from the total number of repetitions. But those 300 reps weren’t done daily, as some media accounts report, Twight says. Rather, the 300 workout was the finale of months of training, a kind of graduation test, after actors had weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles).

It’s daunting, and includes these weight-training moves:

• 25 pull-ups
• 50 deadlifts at 135 pounds
• 50 push-ups
• 50 box jumps with a 24-inch box
• 50 “floor wipers” (a core and shoulders exercise at 135 pounds)
• 50 “clean and press” at 36 pounds (a weight-lifting exercise)
• 25 more pull-ups — for a total of 300 reps

well today it kicked my ass, not only did it take me 28 minutes but I only did the "210 workout"

here is how it went down
pullups- 25 (12-10-5)
Deadlifts 135 lbs 50 (10-10-10-10-10)
Pushups 50 (10-10-10-10-10)
24 inch jumps only did 20
Floor wi[pes 20 (10-10)
clean and press 25 lbs- 20 each (10-10)
Pullups 5

I think i used to much weight on the dead lifts, I think that next workout I should lower that so I dont shit the bed later. AFter the box jumps I was spent, weazing, thinking I was going to throwup. My plan is to lower the weights so I can get the whole 300 in and then work on my time, gradually increasing the weights.

we will see how this pans out, stay tuned

basically it consists of cardio, yoga, abs, etc. no lifting. My uncle told me that although it is frustrating not to be lifting this week, it is amazing how your body changes during this week. he said he actually saw a lot of definition during this period. I will be posting a pic at the end of this week so you can be the judge.

hope everyone is doing well on their journeys. drop me a comment to let me know how it is going.

today i did a high intenisty run on the treadmill then the ab ripper X workout that is

The workout itself:
11 exercises–25 reps of each exercise in this order:
In and Outs (picture being in boat pose and moving your legs in and out)
Bicycle-Same as in and outs but with a bicyle movement
Bicycle in reverse
Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
Hip Rock and Raise-sort of reverse crunches
Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
V-up roll ups-Similar to a teaser
Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
Leg climbs-lying on back one leg bent, one leg extended rolling up to top
Mason twist-Oblique twists done VERY quickly with legs raised up off the floor

My abs are burning. The leg and back workout I did yesterday has me crippled

There are 23 exercises after a thorough warmup that lasts about 10 minutes and a nice cooldown afterward. Here they are:

1) Balance Lunge
2) Calf Raise Squat
3) Reverse Grip Chin Up
4) Super Skater
5) Wall Squat
6) Wide Front Pull Up
7) Step Back Lunge
8) Alternating Side Lunge
9) Closed Grip Overhand Pull up
10) Single Leg Wall Squat
11) Deadlift Squat
12) Switch Grip Pull up
13) Three Way Lunge with Two Kick
14) Sneaky Lunge (HARD!)
15) Reverse Grip Chin Up
16) Chair Salutations
17) Toe Roll Lunge
18) Wide Front Pull Up
19) Groucho Walk (HARD!)
20) Calf Raises
21) Closed Grip Overhand Pull Up
22) 80/20 Cyber Speed Squat
23) Switch Grip Pull Ups

feeling great and looking forward to posting new pics in three weeks or so

happy enough….. I don’t think so. so yesterday I started the P90x program that I heard was great. here is some info….

Why is P90X so effective?

The secret behind the P90X system is an advanced training technique called “Muscle Confusion,” which accelerates the results process by constantly introducing new moves and routines so your body never plateaus, and you never get bored! Whether you want to get lean, bulk up, or just plain get ripped, there’s an endless variety of ways to mix and match the routines to keep you motivated the full 90 days and beyond!

Today i did the :

and wow!!!! it kicked my ass! I actually sweated my but off! take a look

I am going to keep this up and see what happens. Let me know if you have questions and comments and wish me luck, this seems like a kick ass bootcamp type of workout!

well my wife is in the middle east and south africa for 10 days for work and my mother has been coming down in the evenings to help me take care of the girls. I worked out chest, back, shoulders, and biceps in the morning and then this evening my mom told me she HAD to watch Dancing with the Stars……. so I did what anyone would do, decided to high tail it out of there and hit the gym (for the second time today). I did abs and triceps.

so, thanks mom for being addicted to a ridiculus show and making me go to the gym twice in one day!

legs consisted of
Squat
12 @90, 10 @ 100, 8 @ 110, 6 @120, 12 @100
leg ext 12 @ 125

dead lift
12 @90, 10 @ 100, 8 @ 110, 6 @120, 12 @100

again wasnt a killer workout but got meback in the gym and feeling good about myself again.

hopped on the scale this morning and it said 169.6 so morning weight has broken 170, morning weight is decpetive though so i am recording 171 and see what happens.

on the zpak so will be in the gym again tomorrow and sunday. SO this week i just missed my cardio. Wish me luck and help me out with a little motivation to get back tot he 100% effort i had before this friggin virus hit me.

best,
kevin

lower bod today consisted of:

quads
leg press
12 @ 180, 10 @ 270, 8 @ 360, 6 @ 360, 12 @ 270
squats barbell
12 @ 140

hams
horz legg  curl
12 @ 70, 10 @85, 8 @ 85, 6 @ 100, 12 @ 85 killed me
straight leg deadlift 12 @ 120

calfs
standing calf(S) raise machine
12 @100, 10 @115, 8 @ 115, 6 @ 130, 12 @ 115
one calf raise
12 @ 30’s

maybe the snow will stop maybe not, but just thinking of spring and the thoughts of not actually being ashames of taking off my shirt

chest
smith machine bench press
12 @ 90, 10 @ 100, 8 @100, 6 @110, 12 @90
seated pek dek 12 @70

back
seated wide grip upright row
12 @ 90, 10 @ 110, 8 @110, 6 @ 130, 12 @110
machine row narrow grip
12 @ 130 OUCHIE

shoulders
seated DB press
12 @30’s, 10 @35, 8 @35, 6 @40, 11 @30 (miss the last one)
side raise 12 @ 15’s

Triceps
cable push downs
12 @ 85, 10 @ 100, 8 @100, 6 @ 115, 12 @ 100
kick backs 12 @ 20’s

biceps- decided to spend more time on these tomorrow after cardio and I did 3 sets of 10 differnet exercises for about a half an hour. deciding to focus more time on one body part 2-3 times a week. want to stick to the body for life plan for the twelve weeks then relaly mix it up then, (open to suggestions out there)