p90x-two weeks in

ive done some pretty difficult workouts in my life, but nothing has been more difficult than p90x's plyometric and abdominal workout.  the plyometric training is a series of jumps, lunges, twists, and hops and you do them for an hour straight.  by the time i am done, i am soaked in sweat and completely fatigued.  the ab workout is done 3 times a week and it is a combination of 11 different exercises non-stop totally approx. 350 reps.  its awful.  i know by the end of 90 days results will come.  i encourage anyone who considers themselves in good shape to skip the gym for a few months and invest in this program, its honestly the greatest all around exercise i have ever experienced.  you might be able to bench press 300 pounds but if you can do that and bend over and put your hands flat on the ground without bending your knees, id be impressed.  keep training, and remember "if hard work pays off, then easy work is worthless"

p90x week one intro

in home workout

cant make it to the gym? no worries, try this in home workout-itll get you heartrate up and actually kick your butt a little bit.

This should take you about a half and hour and you should try and do it non-stop.

1. Squats 20 reps

2. Lunges 10 each leg

3. Punches 10 to each side (pivot right and swing right and vice versa)

4. Knee Raises 10 with each knee alternating

5. Down ups - 10 reps (drop down into a squat position then kick your legs out behind you so you are in a pushup position, then come back to squat, then come all the way up)

6. Pushups- 20

7. Situps - 20

8. Dips -15 (on the edge of a couch or chair feet out in front with knees slightly bent and touch butt to ground or until elbow is 90 degrees)

9. Leg raises 10 (lie on back and keep legs straight and raise together to make a 90 degree angle with your torso)

10. Pushups-20

Repeat 3-4 times pending on capabilities.

Should give you a good workout and get your heart rate up.

Good luck 

New motivation

Summer has come and gone but that doesn't mean we take it easy just because we're not taking our shirts off.  On the contrary, we want to begin our heavy lifting training again.  Now's the time to start piling on the plates and starting growing.  The key to putting on size and weight is form and muscle confusion.  We never want to repeat any workouts if we can, by doing so we force our muscles to break down and grow in ways they never have before so they are forced to get huge.  Good form is critical for muscle growth, try and grab a spotter if you can for heavy lifts.  Also remember that no one cares about how much you can lift if you look like an idiot doing it, first make sure you can do the weight without a spot and then move up.  Good luck soldiers 

summertime

summertime is the time to cut weight.  you work against yourself if you try and increase mass and size in the these months.  you are already more active and you sweat more, so you should use that to your advantage.  try something new, something you normally wouldn't do and you would be surprised at how much you might like it.  Try biking, swimming, and or running; or a combination of all of them.  Triathletes are, hands down, some of the best athletes in the world, not only because of their physical abilities but because mentally they are incredible.  i have experienced an ironman race first hand and have never witnessed a more triumphant spectacle as i did watching those competitors cross the finish line after 8-12 hours of exertion.  finishing a race of any kind is a pretty cool sensation and everyone should do it at least once in their life.  if you are not into racing, compete in something; you will be amazed at what you can do if you are actually working out for something rather than just yourself.  challenge yourself and you wont regret it.  keep the battle alive! 

Product of the Month

The people at Workout Warfare have been very involved in the supplement industry for a number of years. Every month we post a new supplement that we have personally tested and seen results. We are here to tell you what products work. This month we have chosen BSN Cell Mass.

Details
Supports: Muscles Growth and Density. Recovery from Training Sessions. Nighttime Anabolism. Repair of Muscle Tissue. Replenishment of Muscle Creatine, Phosphocreatine, and Glutamine Stores. Muscle Strength, Power, and Endurance. Correction of Creatine “Non-Responsiveness”, Muscle Carnosine Content, Resistance to Muscular Fatigue, Hydrogen Ion (H+) Buffering, Anaerobic Working Capacity of Muscle Tissue. AVPT (Advanced Volumizing & Performance Technology). Sodium Creatine Phosphate Matrix, Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn), Creatinol-O-Phosphate-Malic Acid Interfusion, Creatine AAB (Creatine Alpha-Amino-N-Butyrate). Muscle Cell Uptake Proprietary Matrix. Di-Calcium Phosphate, Cinnulin PF (Aqueous Cinnamon Extract)(bark), Di-Potassium Phosphate, Di-Sodium Phosphate.
Directions
Recommended use on Training Days: Serving 1: As a dietary supplement, mix 1 scoop with 4-6 oz. of cold water or any beverage of your choice immediately following your workout (on an empty stomach). Serving 2: As a dietary supplement, mix 1 scoop with 4-6 oz. of cold water or any beverage your choice, 6-8 hours before or after your post-workout serving (on an empty stomach). Recommended use on Non-Training Days: Serving 1: As a dietary supplement, mix 1 scoop with 4-6 oz of cold water or any beverage of your choice upon waking (on an empty stomach). Serving 2: As a dietary supplement, mix 1 scoop with 4-6 oz of cold water or any beverage of your choice, 6-8 hours after your first serving (on an empty stomach). Note: To prevent settling, stir vigorously and drink immediately. To ensure maximum results: wait 20-30 minutes after taking CELLMASS before eating a meal or drinking a shake; it is also suggested to use this product in full within a 30 day period. Do not store in direct sunlight, store in a cool dry place. Note: To maximize the effects of CELLMASS consume 120 oz. of water per day and a diet that is rich in protein and carbohydrates. Your body chemistry and weight will determine how long it takes to experience the effects of CELLMASS. Many users may notice the effects within the first 3-7 days of recommended use. Each week thereafter, the effects will become more pronounced. Other uses may notice the initial effects after 7-14 days of use. Again, the effects will become more pronounced each week thereafter. CELLMASS begins to induce its maximum effects in weeks 3-12. After 12 weeks of use, discontinued for at least 4 weeks. Store in a cool dry place.
Warnings
Before consuming CELLMASS seek advice from a physician if you are unaware of your current health condition or have any pre-existing medical condition including but limited to: high or low blood pressure, cardiac arrhythmia, stroke; heart, liver or thyroid disease; anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement, or if you are taking an MAO inhibitor or any other medication. Do not use if you are pregnant, nursing, prone to dehydration, or exposed to excessive heat. Reduce or discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations, occur. Please be aware this product contains the naturally occurring amino acid Beta-Alanine, which may cause a tingling skin sensation in some individuals similar to niacin flush. This effect should diminish after a few hours and should ultimately subside after days of continuous use. Although rare, individuals with the genetic disorder hyper Beta-Alaninemia should not use this product. CELLMASS is only intended for use by healthy adults 18 years of age or older. Keep out of reach of children.

Available at www.workoutwarfare.com or product information and Pricing contact our customer service department at
customerservice@workoutwarfare.com

summer time - circuit training

summer is full of activity, you are outside more, moving more, and therefore burning more calories. summer time is meant for shedding pounds and cutting, not for putting on weight. take full advantage of your increased activity and use the summer to trim that winter fat off and get lean and mean. you then have to make sure your workout is more "summer focused." try out some circuit training; your workouts will be shorter, but harder and have more of a cardio feel to them. heres a good sample workout: it takes an exercise from each a major muscle group and supersets it with other exercise from a different muscle group. this workout will work your core plus everything else at once. be ready to sweat.

Perform 3-4 times a week:

Do each circuit once through without rest- then rest for 2 minutes and repeat circuit 2 more times- then rest 3 minutes while setting up the next set of exercises. Do entire once through.

Should take about 40 minutes (not counting set up time)


Circuit 1:
Jump Squats x 12 reps
Bench Press x 12 reps
Dumbbell military (on balance ball) x 12 reps
Lawnmowers dumbbells x 12 reps

Circuit 2:
Lunges x 16 reps
Pull ups x 10-15 reps
Shrugs x 12 reps
Incline press x 12 reps

Circuit 3:
Dips x 12 reps
Dumbbell Flys x 12 reps
Straight bar curls x 12 reps
Plate chops x 12 reps

Circuit 4:
Step-ups x 16 reps
Bent over rows x 12 reps
Lateral dumbell raises x 12 reps
Hanging leg raises x 12 reps


Lets get it on....