Day 13 Legs and Back

Okay Day 13 Legs & Back
Hanging in there Yoga last night feeling good and sore!

Time for an hour walk with the dogs  before work, Put on reflective collars and blinkers for them and a headlamp for me, it is eerie when I see the four green eyes in the distance when they play ball!

Legs and back afterwork, Wife comes home tonite been in New York all week miss her!

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Day 5 Legs & Back

5 :30 am

Going down for P90X Legs and back and some walking Dreya will show us how it is done , oh my!

Legs and Back – This workout was mixed in difficulty some found it the hardest and some not so hard so it will depend on the strength of your legs and back already, and you can expect the following routines in this workout: Balanced Lunges, Calf Raise Squats, Reverse Grip Chin-ups, Super Skaters, Wall Squat, Wide Front Pull-ups, Step Back Lunges, Alternating Side Lunges, Close Grip Overhead Pull-ups, Single Leg Wall Squat, Dead Lift Squats, Switch Grip Pull-ups, Three-way lunge, Sneaky Lunge, Reverse Grip Chin-ups, Chair Salutations, Toe Row Iso Lunge, Wide Front Pull-ups, Groucho Walk, Calf Raises, Close Grip Overhead Pull-ups, 80-20 Seibers Speed Squat, Switch Grip Pull-ups and then Ab Ripper X!

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Day 3 Shoulders & Arms

Day 3~ P 90X round 8

Did my 3 mile power  walk this morning before work, 17000 steps on the feet so far, went up the 8 flights of stairs to the top floor piece of cake only mildly winded.
Now it is time for Shoulders and Arms, Had my Nox oxide,time to go down and get crazy with Tony and Bobby.

Shoulders and Arms – This is very similar in “style” to chest and back but we all found it to be a much easier workout and that makes sense as it is working two small muscle groups as opposed to two large muscle groups. The workouts you will do TWICE are: Alternating Shoulder Presses, In and Out Bicep Curls, Two-Arm Tricep Kickbacks, Deep Swimmer’s Presses, Full Supination Concentration Curls, Chair Dips, Upright Rows, Static Arm Curls, Flip-grip Twist Tricep Kickbacks, Two-Hand Shoulder Flys, Crouching Cohen Curls, and Lying-down Tricep Extensions with bonus rounds including In and Out Shoulder Flys, Congdon Curls, Side Tri-Rises. After all that you get to also do Ab Ripper X!!

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Day 2 Plyo X!

Day 2 - P 90X  Pylometrics Round 8
It has been along time since I have done this and it was great@!

Missed this Video with Pam the blam , the one legged man (amazing) , and Tony and the Dominic (leap frog)

• Plyometrics – This is by far the hardest workout and is mostly cardio of the lower body and often referred to as jump training. You are run through a series of grueling high impact moves, but if you have knees or back don’t worry there are alternatives shown. Everyone in our test group has herniated discs in either the lower back (2 of us) or neck and we adapted easily. Some example moves are jump squats, Heisman side to side, and lunges. Your thigh and calf muscles will be pushed to the max but after 90 days you will be amazed at how it adds to your fast twitch muscles and endurance.!!
Love this workout, be careful at first until your legs are stronger and support the knees well.
Enjoy 

Tomorrow 
Shoulders and Arms !

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P90X Round 1 Week 1 Day 1

http://www.dailymile.com/people/mwetzel394/entries/30175722


P90X Round 1 Week 1 Day 1

Love Chest and Back and being with Tony and the kids at 5am !~

Gave Platelets at the Red Cross tonight and it was hard to not move for 90 minutes arms were sore, they stopped it a few minutes early for me!
You have to pick out a movie to watch as your arms are tied down you cant read a book, they go in one arm  and out the other , filtering the platelets and then putting the blood back.
Good news was the bloodpressure was 120/80.
Watched Kill bill Vol 1, go figure all that sword swinging how could I sit still LOL

Tomorrow Pylometrics !!

Mike

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Lean Gains

Lean Gains

Busy weekend , Concert on Friday at the Blues Hills pavilion,  Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL

Had to work on my weight this weekend,  clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!

It worked shirts and Pants are loose again!

That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...

Here is the schedule from Martin Berkum's blog , specific to me!

I work out at 5 am

Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

Be good Team

Mike Wetzel

Here is a link to the Blog


http://www.leangains.com/2010/04/leangains-guide.html

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Week 4

Been keeping up with the programs P90x / T25, loving both T25 is not long enough LOL 
i usually go to the next disc if I have 10 minutes...

Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!

Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..

I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.

was out the door one morning by 6 am after riding!

Have a good Sunday all!

Mike

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