Heading Back to Keto-Town... hopefully to stay!

[Korry1]

2/3 Friday - Off (No Workout).

2/4 Saturday - Off (No Workout). Went to Birthday Party. Enjoyed myself

2/5 Sunday - Off (No Workout). Super Bowl. Enjoyed myself.


Back on track this morning!

[Korry1]

Early AM Cardio

LISS/MISS Treadmill - 30 minutes.

[Korry1]

2/6/2012: Monday, RFL Day # 36, Chest

Machine Bench Press:
1 x 12 x 135

Dumbbell Press:
3 x 5 x 80e
Next Week: Hold Weight. Increase Reps, if possible.

Incline Dumbbell Press:
1 x 8 x 60e
2 x 5 x 70e
Next Week: Hold. Or Increase to 70e, time permitting to rest between sets.

Decline Bench Press (Smith Machine)
2 x 5 x 225
Next Week: Hold.

[Korry1]

2/7/2012, Tuesday, RFL Day #37, Shoulder / Arms

Lateral Raises
2 x 8 x 20e

Abs:
1 x 8 x (BW + 45)

Narrow-Grip Pullups
2 x 5 x (BW - 52)

Chin-Ups
1 x 3 x (BW - 52)

Regular Pullups
Skipped!

Tricep Pull Downs (Rope / One Foot Forward)
2 x 8 x 120lbs

Tricep Pull Downs (Narrow Grip Angled)
2 x 5 x 130 lbs

Dumbbell Hammer Curls
1 x 3 x 40e
1 x 6 x 35e
Hold at 35e until 10 - 12 reps each is achieved

[Korry1]

Leg Press
1 x 12 x 160
3 x 8 x 325
Next Week: Increase to 350.

Leg Extensions
1 x 8 x 70
3 x 8 x 140
Next Week: Increase to 150

Leg Curls
1 x 8 x 70
3 x 8 x 140
Next Week: Increase to 150


Squats:
1 x 8 x 135
1 x 3 x 225

Commentary: Work on Squats!

[Korry1]

Machine Bench Press:
1 x 12 x 135

Dumbbell Press:
2 x 5 x 80e
Next Week: Hold Weight. Increase Reps, if possible.

Incline Dumbbell Press:
1 x 8 x 60e


Commentary: Ran out of time!! and the gym is closed tomorrow

[Korry1]

Friday 2/10/2012 - RFL Day # 40 - Gym I go to was closed, so decided for a rest day. Also, had a "free meal". Need to space my "free meal" away from my carb up (structured refeed)

Saturday 2/11/2012 - RFL Day # 41 - Rest

Sunday 2/12/2012 - RFL Day #42 - Carb Up! Got my minimum of 350g of carb per my stats.

[Korry1]

P90x - Core Synergestics

- This was tough... join a group after work that does p90X... I think I joined at Week 4... tough cookies!

LBWO:

Leg Press:
1 x 12 x 160
1 x 08 x 250

Leg Extensions:
1 x 12 x 70
2 x 08 x 145

Leg Curls:
1 x 12 x 70
2 x 08 x 95


Commentary: probably should work out BEFORE the P90X session... was burned out afterwards...

[Korry1]

P90X - Kenpo X

kicked my butt again, lol... man I'm definitely out-of-shape...

[Korry1]

Free Meal -

Double Turkey Patty Burger with Jalepeno Cheese - FUDDRUCKERS


P90X - Yoga-X
- LOL! Some of the positions were do-able and some were like, "C'MON MAN!", lol


UBWO - Chest

Dumbbell Chest Press
2 x 5 x 80e

Incline Dumbbell Chest Press
2 x 8 x 65e



Comments: Need to space out Weights and P90X... can't do them back-to-back, due to burn-out! Hopefully AM - Weights and PM-P90X or Lunch - Weights / Evening - P90x

[Korry1]

P90x - Core Synergestics in the PM. Good burn.

Had my 2nd Free Meal for this week, lol... should have not done them back-to-back, but oh well... had Fettucine Alfredo with Chicken.... probably screwed up my weigh-in tomorrow..


Tomorrow: P90x - X-stretch and LBWO....

[sculpt07]

killing it mate good work!

[Korry1]

killing it mate good work!

Thanks man, I appreciate the support!

[Korry1]

Did P90X Legs and Back today...

wow, the wall squats and side lunges wore me out, lol!

Was too burned out to work out LBWO after P90X.

[Korry1]

RFL Day # 49 - Sunday

P90X - X-Stretch...





Rapid Fat Loss Diet Ending this week... need more carbs to sustain intensity for P90X workouts....

RFL Day #01 - 238.4 lbs - 29% BF
RFL Day #49 - 220.0 lbs - 24% BF

Difference of 18.4 lbs - 5% BF Loss

[Korry1]

RFL Day # 50 - Monday

P90X - Start of Phase 2
P90X - Chest, Shoulders, Triceps and Ab Ripper

2/21/2012 Tuesday PLAN: P90X: Pylometrics. also UBWO: Chest.

[Korry1]

P90X: Pylometrics
UBWO: Chest

Dumbbell Chest Press:
1 x 4 x 80e

Dumbbell Incline Press:
1 x 8 x 65e


Comments: P90X Pylometrics kicked my butt, lol...

[Korry1]

P90X: Back and Biceps with AB Ripper...


Workout was good... had plenty of energy... will explain more in comments...

had to come back home and do the AB ripper... I could only do 8-10 reps of each exercise since my ABS were on fire... I mean seriously.... it was burning with lactic acid... Like my ABS with bathing in Lactic Acid...


Comments: Girl Scout Cookies came in... Assorted Flavors... apparently, it got the best of me and I ate nearly, if not the entire box, of Caramel Delites.. Also, ate some Lemonade Cookies and Mint Chocolate Cookies... I just tell myself it was a for a "good cause", lol... At least I "carbed up" (sarcasm)... LOL!

[Korry1]

P90X: Ken Po X (was supposed to be Yoga X)


Diet was not good... I ate some PIECES - Reeses Pieces, PIECES - Almond Joy, and Cap'n Crunch to boot.

Luckily I definitely "brung it / Bring It" to the P90X class today... Intensity was Good...

According to my calculations I ate above 100-200 cals above maintenance... so I am not too worried...

Tomorrow: LBWO and P90X: Legs and Back.... BRING IT!

[Korry1]

RFL Day #54 Last Day of RFL Diet.


P90X: Legs and Back.

LBWO:

1 x 8 x 225: Leg Press Machine

1 x 8 x 150: Leg Extensions

1 x 8 x 95: Leg Curls



P90X: Ab Ripper


Comments: Tough Day. Ran out of time for the LBWO, need to do at least 2 sets, 3 sets is preferred. Ab Ripper X really did bring the burn.... ouch!

[Korry1]

P90X: Yoga X



Comments: Wow, big difference from last time I did this... I am a little bit more flexible, but still sweating like a dog, lol... some moves I attempted, but could not do. I will keep on "keeping-on"... which means I will keep-on trying to get better....

[Korry1]

2/26/2012: P90X: X-Stretch


Getting more flexible... can stretch a little further than I did before... but not much further, lol... slowly, but surely!

[Korry1]

Wow, today was tough.... REALLY TOUGH....

P90X: Chest, Triceps, and Shoulders.... Nice... felt the burn, and went to failure on each and every exercise... can only get stronger...

Of course, at the end of the workout, when we are all exhausted, we were GREETED by Ab Ripper X.... lol

"I hate it, but I love it" lol!

Out of 4 people who started today, only 2 (including myself) stuck around for Ab Ripper X.... and only 1 person finished Ab Ripper X.... ME! LOL! I could only do about 8 - 10 reps per exercise instead of the 25 reps per exercise as shown in the Ab Ripper X video, but I'm improving...


"I HATE IT....... BUT I LOVE IT!!!"


Tomorrow: Chest Dumbbells.... P90X: Pylometrics "The Mother of all Burns" LOL!

[Korry1]

Lunch:

UBWO: Chest

Dumbbell Chest Press
1 x 5 x 80 lbs
1 x 4 x 80 lbs

Incline Chest Press:
1 x 8 x 65 lbs
1 x 8 x 60 lbs

Commentary: Looks like I am losing some strength... need to keep up with lifting...


P90X: Pylometrics...

"Mother of all burns" lol! they were right... My HR was so high I started cramping in my Abs.... seems like my avg heart rate was around 160s

[Korry1]

Dumbbell Bench Press
1 x 06 x 80 lb

Leg Press Machine
1 x 10 x 150 lb

Leg Press Sled
1 x 08 x 180 (Plates Only)
1 x 08 x 260 (Plates Only)

Leg Extension:
1 x 12 x 70
2 x 08 x 160

Leg Curls:
1 x 10 x 50
2 x 08 x 85

Comments: Let increase Leg Curls weight to 100lbs for next week!

P90X: Back and Biceps to follow....

[Korry1]

P90X: Back and Biceps...

Actually workout was not that bad...


P90X: Ab Ripper X

LOL, burning as usual... tough, but only did 10 reps per exercise... (5 reps + break + 5 reps)... getting better, lol

[CurlsintheRack]

I just wanted to pop in and say that you've been killing it over the past 3 months. GJ man and keep up the work!

[Korry1]

I just wanted to pop in and say that you've been killing it over the past 3 months. GJ man and keep up the work!

Thanks for the kind words... Good luck to you.. This really works...

[Korry1]

Was tough... Definitely sweating on stretches and holds... Getting more flexible, Yay!

Dumbbell Chest Press
1 x 6 x 80 lbs... Failed on 7th rep...

Tomorrow: P90X: Legs and Back...

[Korry1]

P90X: Legs and Back...


good workout... felt the burn and the stretch... will do Ab Ripper X later today/tonight...