Alright, I've been doing a combination of P90X and the following for the past week:
Mon – Kettlebells and Karate
Tues – Run
Wed – Karate
Thurs – Run
Fri – Off
Sat – Gym – Barbell Bench, Squat, Deadlift, Row, Press, and Clean Variations (3 exercises per week).
Sun – Off or Yoga
So in the AM I do p90x, in the evening, the above workout. The past 2 days have looked like this:
Bench Press 10-10-10
Back Squat 10-10-10
Lat Pull Downs 3x10
Today: 3 mile Run and 75:00 Yoga
Back is feeling really good, joints are actually feeling ok. Can't believe how much easier p90x is than the last time I did it 4 years ago, but I guess all those complexes, densities, and timed sets really did a job on my cardio. Second phase I'll probably hybridize with Insanity to push the intensity up a little bit.
90 minutes of "competition team" jiu jitsu. Means you get to train with the biggest, toughest guys for long rounds with short breaks.
30 minutes of "core/back" work bodyweight
20 minutes goofing on a foam roller
1 mile walk the dog
Tabata class. 20s/10s x 8 for each exercise
Lunge press 20lbs
Wall sit with 20lbs front raise
This is a fun class. I think I'm gonna go back in on thursday.
Hanging leg raises
Forward bend and back bridge - pushed myself up from the floor into a back bridge the first time today
Hamstring stretches for splits
Tabata class 8 exercises for 8x20s/10s intervals. Let me see if I can remember the exercieses:
Prison squat jumps
Meh, can't remember the other one. Ah well. Was definitely spent by then. Getting ready for a Spartan race next month!
Deload week, so light weights of the following:
Squats, rack pulls, bench press, incline bench press, glute ham raises and dumbbell rows
5x5 bench press
5x5 back squats
5x5 overhead press
Stationary bike sprint intervals, 40sec sprint, 10sec recovery, 10 sets.
Deadlifts x 3 x 5 x 8 x 15
Weighted Dips x 6
Weighted Pullups x6
I did 100 pushups this morning, in 5 sets. God, I'm hungry.