ACole9's Journey to a Better Body (AKA Purple WrAAth Purple Lemonade Log)

[pu12en12g]

Thanks

Loving every minute of PW

Hells yea

[acole9]

Day 26 --- Chest and Back

-Flat Bench Press (1x1 @ 100%, 2x3,1x4 ~85%) [1x1 215lbs, 2x3 185lbs, 1x4 185lbs]
-standard push ups [15 reps]
-wide pull ups [9 reps]
-military push ups [12 reps]
-reverse grip chin ups [10 reps]
-wide fly push ups [10 reps]
-close grip overhand pull ups [8 reps]
-decline push ups [12 reps]
-heavy pants [30lbs, 10 reps]
-diamond push ups (my favorite ) [15 reps]
-lawnmowers [50lbs, 10 reps]
-dive bomber push ups [8 reps]
-back flyes [20lbs, 12 reps]
---60 second water break, cycle is completed in reverse order (1 is 2, 2 is 1, etc)---
-wide pull ups [12 reps]
-standard push ups [20 reps]
-reverse grip chin ups [12 reps]
-military push ups [15 reps]
-close grip overhand pull ups [10 reps]
-wide fly push ups [15 reps]
-heavy Pants [30lbs, 10 reps]
-decline push ups [15 reps]
-lawnmowers [50lbs, 10 reps]
-diamond push ups [15 reps]
-back flyes [30lbs 10 reps]
-dive bomber push ups [10 reps]
-standing db shrugs [3 sets, 50lbs, 10 reps]

~12 minute Ab Routine


Wow, this workout was intense..I am loving the PW everyday..I take it morning and pre-workout and I feel fantastic every time...it helps me get motivated for a workout as well as getting ready for school. I'm also seeing fantastic results from the Beta-Alanine/EAA combo; my mom commented to me after my workout about how big I'm getting, which is a great self-confidence booster. Plyometrics tomorrow..I'll remember to type it out so you guys can see what I do.

Peace.

[acole9]

Day 27 --- Plyometrics (Tuesday)

Sorry, didn't have time to write this or yesterdays up..here is my plyometrics workout...will be a bit lengthy.

Plyometrics

--WarmUp and Stretch--

-[60 seconds] March in Place (rotate legs out for final 30 seconds)
-[60 seconds] Run in Place (Heels to butt for for final 30 seconds)
-[60 seconds] Tires and Run Lunges (alternate every 15 seconds)
-[90 seconds] Lunging Drills (2 forward, turn, 2 back)
-[30 reps] Deep Prayer Squats
-Quad Stretch
-Hamstring Stretch


--The Workout--

-Jump Squats [30 seconds] (Parallel feet shoulder distance apart, slowly in a 4 count ease into bottom of squat, at lowest point explode up and leap off of ground, land gently and repeat.)

-Run Stance Squats [30 seconds] (In a stance similar to preparing to run, perform 4 squats and on the 4th, leap up and twist and land facing in opposite direction, repeat.)

-Airborne Heisman [30 seconds] (lateral leaping exercise, jump sideways and bring opposite knee to chest as soon as you land, repeat back and forth.)

-Swing Kick [60 seconds] (standing directly behind chair or stool, lift one leg after another back and forth over the highest point.)

-Repeat Previous Sequence

-Squat Reach Jump [30 seconds] (Performed by jumping straight up after a controlled squat)

-Run Stance Squat Switch Pick Up [30 seconds] (like a run stance squat, but change direction after every squat, attempt to touch floor with every rep.)

-Double Airborne Heisman [30 seconds]

-Circle Run [90 seconds] (30 seconds clockwise, 30 seconds counter)

-Repeat Previous Sequence

-Jump Knee Tuck [30 seconds]

-Mary Katherine Lunges [30 seconds]

-Leapfrog Squat [30 seconds]

-Twist Combo [60 seconds] (first 30 seconds; jump up slightly off ground while keeping head and shoulders facing front while feet and knees twist right, center, left; second 30 seconds spin body back and forth 180 degrees, changing direction after every rep (exercise is about speed NOT height)).

-Repeat Previous Sequence

-Rock Star Hop [30 seconds: 15 facing left, 15 facing right]

-Gap Jump [30 seconds]

-Squat Jack [30 seconds]

-Military March [60 seconds]

-Repeat Previous Sequence

-Run Squat 180 Jump Switch [30 seconds]

-Lateral Leapfrog Squat [30 seconds]

-Monster Truck Tire [30 seconds]

-Hot Foot [60 seconds: alternate feet at 30 seconds] (alternate hopping front to back and side to side one foot at a time.)

-Repeat Previous Sequence

--Bonus Round--

-Pitch and Catch [60 seconds: 30 seconds right handed, 30 seconds left handed]

-Jump Shot [60 seconds: 30 seconds catch left and shoot right handed, vice versa for other 30 seconds]

-Football Hero [60 seconds] (4 jukes forward - short and quick - and 6 high steps backward.)

--Cool Down & Stretch--

[acole9]

^^Had an awesome plyo workout tuesday, was pumped up for it (thanks to PW)..gonna post yesterday's workout in a second..today was a rest day.

[acole9]

Day 28 --- Shoulders, Biceps, Triceps, Abs (Yesterday)

-Alternating Shoulder Press [30 lbs, 8 reps]

-In/Out Bicep Curls [30 lbs, 16 reps]

-Two Arm Tricep Kick Back [15 lbs, 15 reps]

-Alternating Shoulder Press [30 lbs, 10 reps]

-In/Out Bicep Curls [30 lbs, 16 reps]

-Two Arm Tricep Kick Back [15 lbs, 15 reps]

-Deep Swimmers Press [20 lbs, 8 reps]

-1 arm Full Supination Concentration Curls [30 lbs, 8 reps]

-Chair Dips [20 reps]

-Deep Swimmers Press [20 lbs, 10 reps]

-1 arm Full Supination Concentration Curls [30 lbs, 10 reps]

-Chair Dips [25 reps]

-Upright Rows [30 lbs, 8 reps]

-Static Arm Curls [20 lbs, 16 total; 4,4,4,4; 8 hammer curls burnout]

-Flip Grip Twist Kickback [16 reps, 15 lbs]

-Upright Rows [30 lbs, 10 reps]

-Static Arm Curls [20 lbs, 16 total; 4,4,4,4; no burnout]

-Flip Grip Twist Kickback [16 reps, 15 lbs]

-Seated 2 angle Shoulder flyes [15 lbs, 16 reps]

-Crouching Cohen Curls [20 lbs, 10 reps]

-Lying Tricep Extensions [15 lbs, 12 reps]

-Seated 2 angle Shoulder flyes [15 lbs, 16 reps]

-Crouching Cohen Curls [20 lbs, 10 reps]

-Lying Tricep Extensions [20 lbs, 8 reps]

~12 minute Ab exercise


^^Another awesome workout, I can feel myself getting stronger and I'm noticing more definition (some previously unseen shoulder and neck veins, more defined forearm and bicep veins). Tomorrow is Legs/Back/Abs, stay tuned!

[acole9]

Day 30 --- Legs, Back, and Abs

-balance lunge (with chair) [25x2]

-calf raise/squat [25x1 with 20 pound dumbbells]

-reverse grip chin up [10x1]

-super skater [25x2 with bodyweight]

-wall squat [90 seconds]

-wide front pull ups [8x1]

-step back lunge [15x2 with bodyweight]

-alternating side lunge [24x1 with bodyweight]

-close grip overhead pull up [10x1]

-single leg wall squat [60 seconds]

-deadlift squat (standing on one leg with other bent behind,
squat down and reach for floor, weights optional) [20x2 with bodyweight]

-switch grip pull up (alternate every 4 reps) [16 reps]

--ballistic stretch with water [60 seconds]--

-sneaky lunge [20 reps, slow, with bodyweight]

-reverse grip chin up [10x1]

-toe roll isometric lunge[20 reps each side with bodyweight]

-wide front pull up [8x1]

-3 way calf raises [20lb DBs x 25 reps each way]

-close grip overhand pull up [10 X 1]

-switch grip pull ups [16 reps; switch every 4 reps]


Workout was pretty good, didn't go up in any weight, but didn't go down either. Roughly 11 days left and it is evident in the powder slowly leaving the bottle. Makes me sad

Loving it though, I think you found a customer for life, this product is the sheeeeet!


Kenpo tomorrow, rest/stretch sunday, then starts all over again on monday; can't wait

[acole9]

Day 32 --- Chest, Back, Abs

-Flat Bench Press [1x1 225lbs, 1x1 205lbs, 2x3 185lbs] new PR

-standard push ups [12 reps]

-wide pull ups [8 reps]

-military push ups [10 reps]

-reverse grip chin ups [10 reps]

-wide fly push ups [12 reps]

-close grip overhand pull ups [8 reps]

-decline push ups [10reps]

-heavy pants [30lbs, 10 reps]

-diamond push ups [15 reps]

-lawnmowers [50lbs, 10 reps]

-dive bomber push ups [8 reps]

-back flyes [20lbs, 12 reps]

---60 second water break---

-wide pull ups [10 reps]

-standard push ups [15 reps]

-reverse grip chin ups [12 reps]

-military push ups [12 reps]

-close grip overhand pull ups [10 reps]

-wide fly push ups [15 reps]

-heavy Pants [30lbs, 12 reps]

-decline push ups [12 reps]

-lawnmowers [50lbs, 10 reps]

-diamond push ups [15 reps]

-back flyes [20lbs, 15 reps]

-dive bomber push ups [10 reps]

-standing db shrugs [3 sets, 60lbs, 10 reps]


~12 minute Ab Routine

I felt a bit weaker on this workout, but I think it was mainly do to the benching pre workout..and the fact that I didn't get to workout until about 1-1.5 hours after I took PW, but I still worked hard (almost threw up a couple of times in the very end, before abs)...I'll make sure to work harder at it next week..although PW might be gone by then..it's getting close to the bottom

. Plyo tomorrow...but I'm pooped right now.

[acole9]

Getting ready for some Shoulders and Arms and Abs later this evening, lots of homework..gonna make sure I'll be sipping on my PW to keep me focused on my stuff (it's almost gone :'( )

[pu12en12g]

Sounding wild !