Physical Training.

OK.. I know I have not posted in awhile and for that I am sorry.

Things have been a bit hectic. I have started a new lifting program and I just got my hands on a copy of Beach Body's new Insanity program. Which I will be starting shortly and will be talking about. Now for those that may not know. Beach Body is the same company that made the P90X program. I know many on it and it seems to work as they say.The one disadvantage to the P90x is that you need some extra equipment. Things like some dumbbells or resistance bands. and a pull up bar. Now from all I read the new Insanity program requires nothing but some space. It is similar in concept to P90X how it alters itself over time to prevent the plateau effect. It is filled with lots of cardio, stretching and plyometrics. I figure doing this along with my new lifting program should give me some, well... Insane results.

Now as for the lifting program I am doing. It is a 3 day program consisting of 4-5 lifts each day using either drop sets or rest-pause sets. now both are similar in how you do them, but on a drop set you decrease by roughly 20% weight. Now for each set I need to do a min of 8 reps or a max of 10. with a 20 second rest between each set for a total of 3 sets. Either going down in wait as stated for the drop sets or staying at the same weight for the rest-pause sets. And as stated I am doing 3 to 4 exercises a day 3 days a week. Now to keep things different I do, do different variations of the exercises

Day 1 - Monday
Incline or decline bench press, Drop sets
Military Press, Drop sets
Dips, Rest-pause
Bicep curls, drop sets

Day 2 - Wednesday
Standing Rows - Drop Sets
Lat pull downs - Drop Sets
Shrugs - Drop sets
Back Extensions - rest-pause

Day 3 - Friday
Squats - rest-pause
Leg curls - Drop sets
Leg Extensions - drop sets
Calf press/raise - rest pause
Crunches - rest-pause

For the moment on the off days I am doing cardio running for at least 25 minutes and a min of 1.5 miles.. still not much of a runner. Once I start the Insanity program that will be a daily so that will be my cardio.. I still plan on lifting as well.. though I may be forced to change my weights and such.


So now you are up to date on what I am doing. More to follow.

Physical Training

OK as part of my training as over the next two months I am going to have a hard time making my actual classes do to a new work schedule I am going to take this time to work on the physical condition of my body. Where I work we have a full health club and I am starting on the One Hundred Push-ups program and its 2 sister programs Two Hundred Sit-ups & Two Hundred Squats. I will be attending my BJJ classes on Thursday evenings and Friday mornings before work.

Last night was day one of the aforementioned programs. Now for details of the programs I suggest you check them out as here i will just be telling about the results of the final sets as they are based your max you can do after the first several sets. So for the final set you are trying to push yourself to your max after you have already worked the muscle groups hard.

My inital tests to get my baseline and see where in the program I start I did a few nights ago my base lines were:
Push-ups - 25
Sit-ups - 40
Squats - 63

So here are my results after the first night..

Push-ups- final set min required was 17. I was able to do 17. To be honest the last 3 or 4 I had to go down onto my knees.

Sit-ups - final set min required was 25. I over indexed and hit 76

Squats - final set min required was 27. I maxed out at 50. Since I have a bad knee I may have been able to do a few more but I did not want to take a chance on it going out on me.

So to date on the program here are the total numbers for each exercise

Push-ups total - 97
Sit-ups total - 197
Squat total - 194

Well that's where I stand on that so far.