Garand's Tiger Workout Blog

Today’s plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops protein powder mixed with water.
• lunch-beef patty, lettuce, tomato, cup iced tea.
• 3p-2 scoops Protein powder mixed with water.
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• dinner-1-piece baked chicken breast, 1 cup left over brown rice/broccoli, cup iced tea.
• 10p-

Today’s workout will have to be made up later this week as I had to work late.

Today’s plan.

• 7a-5 egg whites, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops protein powder mixed with water.
• lunch-1/2 Spinach wrap with turkey, lettuce, 3 slices of pickle, dab yellow mustard, cup iced tea.
• 3p-2 scoops protein powder mixed with water.
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• dinner-baked chicken breast, cup broccoli, cup whole grain brown rice, cup iced tea.
• 10p-

Today’s workout—>Chest/Back/Abs/Cardio—>Today is “15” day.  Every set “15” Reps!

Chest-

• Flat Bench DB-2-15-60, 2-15-65, 1-15-70
• Incline-(s)-2-15-135, 2-15-155
• Incline-(db)-3-15-60
• DB Flies-3-15-30
• Cable Flies-2-15-45, 2-15-50
• Pec Deck-3-15-160
• Decline Pushups-3-10 (okay, so this wasn’t “15”).

Back-

• Lat Pull downs w/Triangle-1-15-70, 1-15-90, 1-15-100, 1-15-110
• Seated Rows-1-15-50, 1-15-60, 1-15-70

Abs-

• 3 sets 15 w/90

Cardio-

• 37 minutes on treadmill.

That’s my Monday, went easy on the abs and back exercises because I’ll see them again in P90X for sure.  Tomorrow will either be “Plyo” or gym cardio.  Until then..

“G”

Today’s Plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops Protein powder mixed with water.
• lunch-
• 3p-2 scoops Protein powder mixed with water
• dinner-chicken, whole grain rice.
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• 10p-

Today’s workout is P90X, Legs and Back

• Balance Lunges
• Calf Raise Squats
• Reverse Grip Chin Ups
• Super Skaters
• Wall Squats-(both legs on floor)-30 seconds start 45 degree angle and then drop down further against the wall.
• Wide Front Pull ups
• Step Back Lunges or Reverse Lunges
• Alternating Side Lunge
• Close grip overhand Pull ups
• Single Leg Wall Squats-(change leg every 10 seconds).
• Dead Lift Squats
• Switch Grip Pull ups
• 3 way lunge-left, 45 degree angle, then right.
• Sneaky Lunges
• Reverse Grip Chin up
• Chair Salutations
• Toe Roll ISO lunges
• Wide Front Pull ups
• “Groucho Walks”
• Calf Raise-(3 pairs-toe in, toes out, pigeon toe, with each set rep of 15 slow, then 10 fast).
• Close grip overhand pull ups
• 80-20 Subverse Speed Squats
• Switch Grip Pull ups

Saturday is Kenpo again.  Until then..

“G”

Today’s plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops Protein powder mixed with water.
• lunch-grilled cheese on wheat, cup broccoli
• 3p-2 scoops Protein powder mixed with water.
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• dinner-left over whole grain pasta mixed with diced tomatoes and 99% fat free ground turkey.
• 10p-

Today’s workout is Yoga! 

Yoga sucks! I tried it, didn’t like it, but will keep doing it on Thursday’s regardless.  Friday is legs/back.  Until then..

Today’s Plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops Protein powder mixed with water.
• lunch-grilled cheese sandwich, cup broccoli, cup iced tea.
• 4:30p-2 scoops Protein powder mixed with water
• dinner-
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• 10p- 2 scoops Protein powder mixed with water.

Today’s workout is P90X Shoulders/Arms-Each Group is done twice, and each rep is 10-15 or as many as I can do.  Lying Triceps Kicks I got like 30 reps.

Group 1-

• Alternating Shoulder press
• In/Out Bicep curls-
• Two Arm Triceps Kickbacks

Group 2-

• Deep Swimmers Press
• Full Supanation Concentration Curl
• Chair Dips

Group 3-

• Upright Rows
• Static Arm Curls
• Flip Grip Twist Kickbacks

Group 4-

• Seated Shoulder Flys
• Crouching Cohen Curls
• Lying Down Tricep Extension

Bonus Round-

• Straight Arm Shoulder Press-
• Concentration curls
• Side tri Rise

That’s My Wednesday, Thursday is Yoga, Friday is legs/back.  Until then..

“G”

Today’s plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops Protein powder mixed with water.
• lunch-1 small square veggie lasagna, 4 olives, 3 sliced pickles, cup iced tea.
• 3p-2 scoops Protein powder mixed with water.
• pre-workout- nothing
• dinner- 1 cup whole grain wheat pasta, with diced tomatoes, and ground (99% fat free) turkey.

Today’s P90X workout is Plyometrics. 

Warm-ups-

• March in Place
• Run in Place
• Tires
• Lunges
• Deep Prayer Squats
• Quad stretch
• Hamstring Stretch

Now time to jump

• Jump Squats
• Run Stance Squats
• Airborne Heisman
• Swing Kicks
• Jump Squats
• Run Stance Squats
• Airborne Heisman
• Swing Kicks
• Squat Switch Pick ups
• Double Airborne Heisman
• Circle Run
• Squat Reach Jumps
• Squat Reach Pickups

That’s my Tuesday, Wednesday is P90X Arms/Shoulders.  Until then..

“G”

Today’s plan.

• 7a-5 egg whites, 1 whole egg, 3 Orange Triad multivitamins, 1 cup iced tea.
• 10a-2 scoops protein powder mixed with water.
• lunch-chicken sandwich, cup iced tea.
• 3p-2 scoops protein powder mixed with water.
• dinner-something light, like veggie soup perhaps.
• pre-workout-2 scoops Gaspari Super Pump 250 in water.
• 10p-2 scoops protein powder mixed with water.

Today’s workout is P90X Chest/Back again.  The difference this time is I had a week under my belt so I pushed it for more.  Each one of these exercises was a 15, or 20, or even 25 count.  We also did some AbRipper X after these workouts.

**I also did 30 minutes on treadmill before this workout and burned 362 calories!!

• Standard push ups
• Wide Front Pull-ups
• Military Push ups
• Reverse Grip Chin Ups
• Wide grip Push ups
• Close grip over hand pull ups
• Decline Push ups
• “Heavy Pants”
• Diamond Push ups
• “Lawn Mowers”
• Dive Bombers
• Back Flys

Again, after doing these once, we do them again.  Tomorrow Plyometrics!

Until then..

“G”  (I am so tired).

Today is an off day, or as I like to call it…An Advil day.

Monday we start again with chest/back.

“G”

Today’s workout is Kenpo (cardio P90x style).

Here’s our Kenpo Workout. Some of these were 10 counts, others were 25 to 30 per side, and the last one was 100+ punches.

• Twist and Punch
• Jabs
• Jab/Cross
• Jab/Cross/Hook
• Jab/Cross/Hook/Upper cut
• Step Drag Punch (High/Low)
• Jab/Cross Switch
• Hook/Uppercut Switch
• Knee Kicks
• Ball Kicks
• Side Kicks
• Back Kicks
• Three Direction Kick-(Front, Side, Back).
• High Sword/Low Hammer
• Step Drag/Claw/Low Punch
• High Blocks
• Inward Blocks
• Outward Blocks
• Downward Blocks
• Star Blocks-(Had trouble with these).
• Block/Punch
• Knee/Back Kick
• Back Knuckle/Kick/Back Kick
• Hook/Uppercut/Low Side Kick
• Elbow Series-(up, down, across)
• Vertical Punches-(100+ count).

That’s my Saturday, Sunday we are doing yoga, Monday we do it all again.

Today’s Diet and workout plan.

• 9a-5 egg whites, 1 whole egg, 1 Herbalife, 1 cup iced tea.
• 11:30a-pre-workout-2 scoops Gaspari Super Pump 250 in water.
• noon-Workout (see below)
• 2:30p-salad with lettuce, carrots, chicken, bottle water.
• 5p-1 Pkg. O.N. Casein protein powder mixed with water.
• dinner-6” chicken grinder with lettuce, chicken, pickles, water.
• 10p-

Today’s workout is legs/back, P90X style.   Each workout is either 10 to 15 reps, or anywhere from 30 seconds to 1.5 minutes.

• Balance Lunges
• Calf Raise Squats
• Reverse Grip Chin Ups
• Super Skaters
• Wall Squats-(both legs on floor)-30 seconds start 45 degree angle and then drop down further against the wall.
• Wide Front Pull ups
• Step Back Lunges or Reverse Lunges
• Alternating Side Lunge
• Close grip overhand Pull ups
• Single Leg Wall Squats-(change leg every 10 seconds).
• Dead Lift Squats
• Switch Grip Pull ups
• 3 way lunge-left, 45 degree angle, then right.
• Sneaky Lunges
• Reverse Grip Chin up
• Chair Salutations
• Toe Roll ISO lunges
• Wide Front Pull ups
• “Groucho Walks”
• Calf Raise-(3 pairs-toe in, toes out, pigeon toe, with each set rep of 15 slow, then 10 fast).
• Close grip overhand pull ups
• 80-20 Subverse Speed Squats
• Switch Grip Pull ups
• Cool down, and then we did Ab Ripper X for 10s.

*It should be noted that Myles and I do these exercises in a room that is at least 80 degrees!  I was soaked when I left.

That’s my Friday, tomorrow we do Kenpo X, and then Sunday were are doing Yoga to make up for Thursday. Until then..

“G”