6 week update

Ok, so i'm done with my 6 weeks of this new workout and heading into the 7th week. Just wanting to update progress. It's been an extremely effective workout. I have dropped about 1 inch off my waist in a 6 weeks. I am guessing I have dropped 10-20 total inches. Considerable definition showing up in my shoulders, arms, chest, abs, and legs.

6 weeks ago:

BW Squats: 15-20 total reps
Pushups: 10 total reps
Close Hand Pushups: 6 total reps
Wide Hand Pushups: 12 total reps
Lunges: 6 total reps per leg.
Multi Directional Lunges: 3 total reps per leg
80 20 squats: 12 total reps
Speed Skater Squats: 6 total reps
Alternating Lunges: 2 total reps per leg
Jump Squats: 1 reps
Runner Squats: 3 reps per side
Staggered Hand Pushups: 2 reps per side
Side to Side Pushups: 3 reps
Incline Pushups: 6 total reps




Now:

BW Squats - 50-60 total reps
Pushups: 35-40 total reps
Close Hand Pushups: 12 reps
Wide Hand Pushups: 24-30 total reps
Lunges: 20-30 reps per leg
Lunges with 5-10 second holds
80 20 squats: 30 total reps
Speed Skaters: 15 per leg 30 total reps
Alternating Lunges: 10-20 total reps
Jump Squats: 5-10 total reps
Side to Side Pushups: 6-9 total reps
Staggered Hand Pushups: 8-10 total reps
Incline Pushups: 15 total reps

I splinkle in many of the below exercises as well even if it's for 2 reps. Or whatever.

3 way squats
alternating lunges
squat to row
squat to lunge
lunging row
tension curls
side to side jumps
power squats
power jumps
one leg up in the air pushups
mountain climbers to pushups
side pushups
pushup raise hand
switching hand pushups
prison cell pushups
walking pushups
steam engines
lunge curl
leapfrog squats
squat jacks
globe jumps
chaplin walk
frog jumps
airborne heismans



As you can see I have doubled most exercises in reps. Bowflex exercises have all increased in weight and doubled in reps. I started out and maybe the first 2 weeks were getting 100 reps. Now I am getting maybe 300-400 reps per workout. And particularly the last 3 weeks I have dramatic increase in strength, definition, reps have increased rapidly.... It is a GREAT workout. And I can't believe it.

Latest workout

Ok, so I have not updated in a while. Started a new job in March and have really let things go since then. I hit some hard workouts for about 8 months last year. Was going back to House of Pain in Longview and was slowly working deadlifts back over 400lbs., and benching 250lbs. And had even done a diet for 4 months and went from 250 to 220 at the end of August last year. Flash forward till 3 weeks ago. I had essentially laid off working out. And gained all the weight back. I was unemployed which would have been a fantastic opportunity to get in shape but, I didn't.... Was just too depressed. I had to move some one in back in January and I herniated a disc in my back. Which I started having treatments for about 5 weeks ago. I was told I had to drop some wait. I do P90x for about 6 weeks last year. in October into November. And made some fantastic progress. I suspect I had dropped about 2-3% bf in 6 weeks. That being said I pushed probably WAY too hard. Flash Forward and my back doctor has told me to drop some weight and get back in shape. My biggest workout issues over the years has been consistent workouts. I have had times where I have gotten my bf into 10% range. And worked out for 2-3 years straight. So I devised my own workout plan taking various exercises and pulling them together for a 7 day a week plan. I have got the bowflex together and a list of bodyweight exercises. 3 days a week is a bowflex workout combined with a bodyweight complex workout warmup. 4 days a week is a bodyweight exercises marathon that I don't really put a time limit on but, I try to get it done in 30 minutes. In 3 weeks I have noticed considerable improvements in Leg shape, chest and shoulders. I have also noticed some slight improvement in the way my shirts fit around my gut. So some bodyfat has come off. Now, I know I need a strong diet like a low carb diet. However, I am not going there yet. I would like to get further into this workout. I have started drinking considerable amounts of water now. And have cut out alot of sweets. Below is a breakdown of the workouts:

3 Days a week

Bowflex workout
Chest Press
Shoulder Overhead Seated Press
Standing Curls
High Pulley Rows
Low Pulley Rows
Leg Extensions
Laterial Cable Raises

I do a rest pause technique. example: chest press - 20-25 reps wait 20 secs do
10-12 reps wait 10 secs 6 reps wait 5 secs 3 reps.
I do this on all bowflex movements. I do two variation of curls.
Standing High Pulley curls next to the side with a flexing type curl like a pose.
The other is a standing in front of the low pulleys (low being the ones used for chest and shoulder seated press) and do curls there. Again using the same rest pause technique. So I get about 200-300 reps

4 Days a week is a bodyweight only workout. Because I have been cleared for light weights but, I will forego them for quite some time. Makes me nervous knowing and feeling there is a back injury.

Bodyweight Complex Warmups
I do a pushup complex that is 2-4 reps per movement with each movement moving in to another pushup movement. 3 way pushups 2 reps into regular pushups 2 reps into military pushups 2 reps into decline pushups 2 reps into wide pushups 2 reps into fly pushups 2 reps. I might go as many as 4 reps here but, it depends on my joints.

Then I do a leg/glute complex warmup. Same theory but, I do 5 reps per.
Lunges into bodyweight squats into 80 20 squats into runner stance squats into multi directional lunges into
speed skater squats. These complexes are allowing me to warmup up my joints and get some heartrate up a bit.

Now the actual workout. Again the rest pause theory.

Pushups
Plank into Pushups
Military Pushups
Wide Pushups
Fly Pushups
Incline Pushups
One leg over the other pushup
Lunges
Bodyweight Squats
Multidirectional Lunges
80 20 squats
speed skater squats
runner stance squats

I do whatever rep scheme I feel like doing. Some days I literally do maybe 3 reps on the first set and do 1 rep and 1 rep on each of the following rest pause sets. Some days I might hit 20 reps and do 10 and d0 5.

I do not put limits up or down and lot depends on how much I think my joints can take. Im still pretty heavy so I'm getting a serious pump out of even low rep pushups.

Workout 1 - Back at House of Pain

Ok, so i rejoined the hardcore gym that started it all for me. And immediately felt old school.

Leg press - 135 * 20, 225 * 16, 315 * 12, 495 * 10, 6.

Leg Extensions - 80 * 20, 140 * 10, 180 * 10, 220 * 10, 250 * 10.

Ez Curls - 75 * 10, 95 * 10, 105 * 10, 115 * 3

DB Curls - 35 * 10, 45 * 6, 30 * 10

Hammer Curls - 75 * 3

Update

Ok, here's my update. I have not quit working out. I am still getting a minimum of 4 days of weights in per week. And have been deadlifting the last 5 weeks. Still mixing in Kettlebells and regular barbell training. Also, have mixed in cardio via a mountain bike i've mounted on a trainer. Which is basically a way to ride your bike indoors. I hit about 45 minutes a day on this bike. So i've upped my cardio quite a bit. Diet is still my weak point. And weight workouts could still be more intense. My volume just isn't very high. About 10 to 12 total sets. Muscle mass is fine however, the definition is not there due to the poor diet. Anyway, thats the latest update.

Deadlifts

135 * 3, 205 * 2, 255 * 1, 305 * 1, 335 * 4, 355 * 1

Deadlifts

135 * 3, 145 * 3, 165 * 3, 185 * 3, 205 * 3, 215 * 3, 305 * 3 * 2, 225 * 3, 185 * 5

WOD - Weight and Kettlebell Circuit

2 Rounds as quick as possible.

12 reps then 11 reps

Lat Pulldowns
Underhand Grip Pulldowns
One Arm Tricep Press
One Arm Overhead Tricep Press with Kettlebell
Two Arm Kettlebell Swing
Two Arm Cable Rows
One Arm Dumbell Rows
Pushups
Overhead Dumbell Presses
Hammer Curls
One Arm Kettlebell Press
I finished in 15 minutes. 253 reps. Good workout - hell of a sweat. Kettlebell Swings get your heartrate up nicely.