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It is kind fo frustrating to go from lifting awesome lbs for awesome reps but I guess that you have to restart somewhere. What I have done if you pay close attention is take that 20lb limit and push it to the max with reps, intensity and little rest between sets.

I did have to make an adjustment from Saturday’s first PUSH day, I did 150 reps for 3 body parts. Shoulders, Triceps and Chest. What I failed to realize that with all of that work the triceps actually got in 450 reps because the shoulder and chest exercises that I chose also worked the tri’s. Needless to say that for the next couple of days they were SORE.

Today instead of shoulder presses for my shoulders I switched to DBell Shrugs and DBell Rows. This would hit the shoulders from another angle and they wouldn’t be such a tax on the tri’s as I still did chest and tri work.

Workout posted below.

Monday 1-19-09
Push 100

Chest
DBell Incline Bench Press
30 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (60 seconds rest)

Alternating DBell Incline Bench Press
30 x 20lbs – 15 each side (30 seconds rest)
30 x 20lbs – 15 each side (60 seconds rest)

Shoulders
DBell Shrugs
30 x 20lbs (30 seconds rest)
30 x 20lbs (30 seconds rest)
30 x 20lbs (30 seconds rest)
20 x 20lbs (60 seconds rest)

DBell Rows
20 x 20lbs (30 seconds rest)
20 x 20lbs (60 seconds rest)

Triceps
Lying DBell Press (Skull CRUSHERS)
20 x 20lbs – (30 seconds rest)
10 x 20lbs – (30 seconds rest)
10 x 20lbs – (30 seconds rest)
10 x 20lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)
10 x 15lbs – (60 seconds rest)

Alternating Lying DBell Press (Skull CRUSHERS)
20 x 15lbs – 10 each side (30 seconds rest)
20 x 15lbs – 10 each side (60 seconds rest)

Behind Head DBell Tricep Extensions
20 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
20 x 20lbs

Songs of the day.
Dave Mathews – All Along The Watchtower
Limp Bizcuit – Re-arranged
3rd Day – Come Together
Aerosmith – Sweet Emotion

Today was day 2 of post recovery workouts.

Sledgehammer  Warm Up

2 minutes rest

Back
————–
Heavy Pants
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
25 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
20 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)
15 x 20lbs (30 seconds rest)

1 minute rest

Seated DBell Back Flies
12 x 20lbs (30 seconds rest)
12 x 20lbs (30 seconds rest)

2 minutes rest

Biceps
Dbell Curls
50 x 20lbs – (25 each side)(30 seconds rest)
40 x 20lbs – (25 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(30 seconds rest)
30 x 20lbs – (15 each side)(60 seconds rest)
Static Arm Curls
16 x 15lbs – (8 each side)(30 seconds rest)
16 x 15lbs – (8 each side)(30 seconds rest)

Songs of the day -

Alterbridge – One Day Remains
Nickleback – Rock Star
P.O.D – Alive

Dr. Cleared me for up to 20lb DBells for the next two weeks so I had to put together a hardcore, intense but light weight Upper Body PUSH routine. I will post it up along with what I was doing before my surgery so that you can see how you can fall off if you don’t stick to it.

For those of you that don’t work out regular you don’t know how it …  Read Morefeels NOT TO BE ABLE TO. For you P90Xers out there I am sure that you are feeling me.

The deal was to get in AT LEAST 150 reps per body part.

Songs on the day:
Luntaic Frindge – Red Rider
One More Day – Alterbridge
All Along the Watch Tower (Live) – D. Mathews.
Stranglehold – Nugent
Come Together – 3rd Day (INCREDIBLE Christian Rock Band)
Word Up – Cameo
Good Vibrations – Marky Mark
Kashmir – Zep (Yeah Derrick)
Calling All Angels

I still cannot do any ab or leg work to 2 weeks. Just light cardio or power walk for that.
Work out below

Thursday 1-15-09
———————————————–
Upper Body Sledgehammer work (shovel glove)

1 minute rest

The deal was to get in AT LEAST 150 reps per body part.

DBell Incline Bench Press (Prior to surgery 70lbs for reps)
30 x 20lb  (30 seconds rest)
20 x 20lb  (30 seconds rest)
20 x 20lb  (30 seconds rest)
15 x 20lb  (30 seconds rest)
15 x 20lb  (30 seconds rest)

Alternating DBell Incline Bench Press (Prior to surgery 50lbs for reps)
30 x 20lb – (15 each side)  (30 seconds rest)
30 x 20lb – (15 each side)  (30 seconds rest)
20 x 20lb – (10 each side)  (30 seconds rest)
20 x 20lb – (10 each side)  (30 seconds rest)

2 Minutes Rest

DBell Shoulder Press (Prior to surgery 450lbs for reps)
20 x 20lb(30 seconds rest)
20 x 20lb(30 seconds rest)
20 x 20lb(30 seconds rest)
12 x 20lb(30 seconds rest)
12 x 20lb(30 seconds rest)
12 x 20lb(30 seconds rest)
12 x 20lb(30 seconds rest)

Deep Swimmers Press (P90X) (Prior to surgery 25lbs for reps)
12 x 15lb(30 seconds rest)
12 x 15lb(30 seconds rest)
10 x 15lb(30 seconds rest)
8 x 15lb(30 seconds rest)

Alternating DBell Shoulder Press (Prior to surgery 35lbs for reps)
16 x 20lb – (8 each side)

2 Minutes Rest

Lying Tricep Extensions (Skull Crushers) (Prior to surgery 35lbs for reps)
25 x 20lb (30 Seconds Rest)
12 x 20lb (30 Seconds Rest)
12 x 20lb (30 Seconds Rest)
12 x 20lb (30 Seconds Rest)
10 x 15lb (30 Seconds Rest)
10 x 15lb (30 Seconds Rest)
10 x 15lb (30 Seconds Rest)

Behind Head DBell Tricep Extensions  (Prior to surgery 70lbs for reps)
20 x 20lb (30 Seconds Rest)
20 x 20lb (30 Seconds Rest)
10 x 20lb (30 Seconds Rest)

I thought that I would put together a little update to my status as I have not posted much or workedout since my surgery.

I had hernia surgery on Dec. 17 and have not been able to anything until this past week. I started walking 2-3 miles a day and doing Hip Hop Abs (carefully).

Yesterday the doctor said that I could start to things like bike riding, stair master and hit the heavy bag. He also said that I could lift up to 20lbs. Well you know that still means no pull-ups and heavier weights. So he told me to wait two more weeks before starting to crank out P90X again.

So really isn’t too much to report as far as status but I have been getting in a 2-3 mile brisk walk each day for the past week. I will start to add the 5-6 3 minute heavy bag rounds and a 20lbs kettlebell routine for the next two weeks. So my next P90X start date will be Febuary 2.

I will post up my Hip Hop Abs review this weekend.

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www.NoGymNeeded.com or click a link from this page.

WOW – P90X Does It Again.

Poppy Montgomery was always open about the 70-pound weight gain that occurred during her pregnancy last year with son Jackson Phillip Deveraux, now 10 ½ months old. “I ate with no guilt!” the Without a Trace star tells PEOPLE. “I loved every second of gaining that weight. All that food made me so happy!”

Though giving in to cravings for avocados or Häagen-Dazs Dulce de Leche ice cream was fun, Poppy, 36, knew that she’d have to return to camera-ready form eventually. So three weeks after giving birth to Jackson, the actress signed up for meal-delivery service Sunfare, which restricted her diet to 1,200 calories per day. She exercised at home six days per week using the P90X total-body workout DVD program, and by this past September, she was back in her size 27 jeans. “All the hard work paid off,” she shares. “It was hard, but worth it.”

Jackson, whom Poppy describes as the “happiest baby ever” is the first child for the actress and her boyfriend, actor Adam Kaufman. Poppy’s show, Without a Trace, airs Tuesday at 10 p.m. on CBS.