Round 3 / Day 97: 2K5 Turbulence Training Workout B + RKC Get-Ups + P90X+ Abs/Core Plus

I think I need heavier weights. I have a set of Bowflex Selecttech 552s, and while they've been handy and space-saving, they max out at 52.5 pounds each. With Turbulence Training, I'm supposed to use weights that force me to max out at 6-8 reps per set, but without something heavier to heave, I'm not getting as much out of my presses and rows as I should.

So now, I'm considering whether to buy a set of Selecttech 1090s, which go up to 90 pounds each -- but they're more expensive than I'd like, and heavier than I'll probably ever need. Maybe I should just duct-tape some weight plates or small children to my current set of 552s. Luckily, I happen to have both lying around.

Round 3 / Day 94: 2K5 Turbulence Training Workout A + RKC Man Maker + P90X Ab Ripper X

For Memorial Day, I took a day off from watching any workout DVDs. Of course, I didn't get a break from actually working out, but I did get to watch regular TV while exercising. ("Hoarders" is horrifyingly compelling.)

I'm trying to gain a little more weight, so I'm trying to lift heavier and eat more. I'm super-sore from the former, but pretty happy about the latter. With the start of summer, I should have lots of opportunities to throw meat on the grill and dig in with gusto. Tonight, we cooked up some grass-fed beefalo rib-eye from Pampero Longhorn Ranch, and it was all kinds of awesome.

Round 3 / Day 90: 2K4 Turbulence Training Workout B + RKC Get-Ups + P90X Ab Ripper X

This morning, for the first time in a week, I really enjoyed working out. Part of it, I think, is that I wasn't sweating alone -- M was next to me, lifting weights in sync with her ChaLEAN Extreme Push Circuit One video. Even though we didn't say a word to each other, it was great having company.

Another reason I dug my morning workout: I didn't have to turn on the TV to do it.

Round 3 / Day 87: 2K4 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

When the alarm went off this morning, I turned it off and fell back asleep. An hour passed before I groggily peered at the clock again, it was 6:40 a.m. -- only twenty minutes before the kids would pop out of bed. No time to fit in my entire scheduled workout.

Still, Man Maker training takes only 12 (interminable-seeming) minutes, so I knew I could squeeze in some kettlebell swings.

I'm glad I did, because after dinner tonight, when I finished the rest of my workout, I could feel the fatigue setting in. I'm not sure I would have had the energy to heave a kettleball around after lifting weights and doing Insanity-style core work.

Plus, I still had to take out the garbage. Garbage night is the bane of my existence.

Round 3 / Day 80: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

I worked my ass off this morning, cranking out pull-ups and push-ups and dumbbell rows and kettlebell swings and tuck-knee jumps. I went all-out, and completely wiped myself out by the end of my hour-long workout.

Why?

Because I knew we had dinner reservations at a Brazilian churrascaria this evening, where we had a rodizio-style chowdown, cramming into our open maws as many different cuts of various meats as our distended stomachs would allow.

And even now, hours after my last slice of lamb off the server's big-ass skewer, I'm way too uncomfortably full to go to sleep. Which means I'm not going to get enough shut-eye before tomorrow morning's yoga.

Sad but true: Outside of family and work, my life revolves around eating, sleeping, and making time for exercise.

Round 3 / Day 76: Original Turbulence Training Workout B + RKC Get-Ups + P90X Ab Ripper X

I can finally do pistols! (Sort of. I need to hold onto the toes of my upraised leg to keep my balance.)

Round 3 / Day 73: Original Turbulence Training Workout A + RKC Man Maker + P90X Ab Ripper X

Tony Horton is full of douchey mottos, dripping with chest-out machismo ("BRING IT!" and "X ME!" come to mind), but there's one that truly resonates with me: "Don't just kind of do it."

Before P90X, I was just kind of doing it. I dutifully but half-assedly climbed onto my elliptical or lifted weights each night, but on a scale of 1 to 10, my exertion level rarely rose above a 6.

And even now, there are times when I suddenly realize that I've been dogging it. This morning, for example, I was in the middle of my Man Maker kettlebell routine when I noticed that my form was shit. I wasn't pushing my butt back far enough when I lowered the kettlebell, and my knees were drifting in front of my toes. On the upswing, my pelvis wasn't thrusting forcefully forward, and my arms weren't locking out completely. I was phoning it in. Sloppily.

It's been nine months since I started P90X and holding myself accountable to daily workouts, so I suppose it's not surprising that I'm prone to occasional lapses in attention. But I need to keep reminding myself to not just kind of do it.

Maybe I should tie a string around my finger. Or tattoo a message on my face like this gentleman.

Round 3 / Day 62: 2K5 Turbulence Training Workout B + RKC Get Ups + One-on-One with Tony Horton - Killer Abs

I feel like I'm struggling (more than usual) to finish my sets of pull-ups and chin-ups. It's probably because I haven't been diligently "greasing the groove" by cranking out short sets of pull-ups every time I pop into the garage. In other words, I've been lazy.

Plus: I secretly hate pull-ups.

Round 3 / Day 59: 2K5 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

At long last, I'm finally becoming proficient in swinging a kettlebell properly.

Yes, it's taken me two months.

And yes, I'm a slow learner.

Round 3 / Day 56: RKC Man Maker + One-on-One with Tony Horton - Recovery 4 Results

I have a cold. But I did my recovery exercises today, and threw in some kettlebell swings nonetheless. It didn't make me feel any better, but hey -- it didn't make me feel any worse, either.

Round 3 / Day 48: 2K3 Turbulence Training Workout Workout B + RKC Get Ups + P90X+ Abs / Core Plus (+ 50 Pull-Ups)

Before piling everything in the car and making a beeline for Southern California, M and I dutifully got up at 5:30 this morning to exercise.

Today's Turbulence Training routine wasn't too tough -- the stability ball moves and planks are fairly easy, and the rest of the exercises were fairly basic -- so I upped my weights and added brief sets of pull-ups at the end of each superset. By the end of my final set of Step-Ups, I knew I'd picked the right weights; I was just the right amount of exhausted.

Get-Ups are still kicking my ass, particularly when I'm doing them from my left (weaker) side. I may need to start wearing a helmet.

As for Abs / Core Plus, is it just me, or did Tony get a little too carried away with his attempts to add variety to the moves in P90X+? The exercises on the pull-up bar are great, but Cherry Bombs? Banana Masons? Raised-Toe-Iso-Leaning-Standing-Crunches? Are these moves really any better than those in Ab Ripper X?

Round 3 / Day 45: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

I (stupidly) stayed up past my bedtime last night to play with my new iPad (which, by the way, certainly doesn't replace my computer, but is a mind-blowingly awesome toy nonetheless -- especially for someone like me, who owns neither an iPhone nor an iPod Touch). So when I staggered into the garage this morning to start exercising, I already knew I wouldn't have time to get all three sections of my workout done before the kids popped out of bed.

The problem with rushing through a workout is that I tend to lose focus, and end up sacrificing form for speed. And both my Turbulence Training workout and my Man Maker kettlebell routine require careful attention to form -- the former because it involves heavy resistance, and the latter because it involves repeatedly heaving a large iron ball between your legs. Thankfully, I avoided any serious nutsack injuries this morning.

And don't worry: I finished Cardio Abs this evening. I am, after all, slavishly devoted to my workout routine.

Round 3 / Day 38: Original Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

The "Original" version of Turbulence Training Workout A isn't too tough -- there are, after all, only two full supersets to complete. Man Maker training lasts for "just" 12 minutes. And Cardio Abs doesn't take long, either. All three components of today's workout -- combined -- take less than an hour to complete.

But that doesn't mean I didn't get my ass kicked today.

Tomorrow, after my morning workout, I'm off to Phoenix for a few days, so I was thinking about doing Insanity Max Cardio Conditioning and saving yoga for my hotel room. But depending on my soreness level, I may just stick with some nice, easy stretches.

Round 3 / Day 27: 2K5 Turbulence Training Workout A + RKC Get-Ups + P90X+ Abs / Core Plus

2K5 Workout A starts with two rounds of three warm-up moves: Prisoner Squats, Elevated Push-Ups, and Stability Ball Leg Curls. And for the main event, we have (as usual) three supersets, each repeated three times:

Superset One:

• Squats (8 reps): You can choose to do 1-Leg Squats (a.k.a. Pistol Squats) instead, but I'm still not yet able to do 'em using my left leg, so I opted for regular old Squats instead.

• Dumbbell Chest Presses (6 reps): I've totally run out of things to say about chest presses.

Superset Two:

• Dumbbell Romanian Deadlifts (8 reps): While doing this exercise, I sometimes fear that my lower back is going to just snap, and my upper body's going to separate from my pelvis and topple to the floor.

• Spiderman Push-Ups (5 reps per side): After having done a billion Oblique Push-Ups, these are a (welcome) piece of cake.

Superset Three:

• Dumbbell Step-Ups (10 reps per side): I'm not a super-heavy guy, and I only carry a 30-pound dumbbell in each hand when I do my Step-Ups, but I'm worried that one of these days, my weight bench is going to collapse while I'm doing this move. For some reason, this entire workout is suffused with dread. I need to stop watching "Lost" on my TiVo while doing Turbulence Training.

• Dumbbell Rear-Deltoid Raises (12 reps): Fun! Round 3 doesn't contain much in the way of isolation moves for my shoulders, so I really dig this exercise.

And then I proceeded to suck at Get-Ups for 5 minutes.

Lastly: Abs / Core Plus. This is a perfectly fine core workout, and as I've mentioned before, the hanging leg raises are awesome. The rest? Ehhh. The other moves are decent, but pale in comparison to Ab Ripper X or Killer Abs from the One-on-One series.

Off to bed now, where I can try to crack open one of the four or five books I've started (but will probably never finish) reading.

Round 3 / Day 24: 2K5 Turbulence Training Workout B + RKC Man Maker + Insanity Cardio Abs

I was scheduled to do Workout A from the 2K5 version of Turbulence Training, but being the idiot that I am, I flipped to the wrong page of the manual and ended up doing Workout B instead.

Workout B starts with a quick warm-up sequence (done twice) of Prisoner Squats, Elevated Push-Ups, and Stability Ball Leg Curls. And then it's on to the main event:

Superset One:

• Pull-Ups (8 reps): No description needed.

• Dumbbell Floor Presses (8 reps): I did Dumbbell Bench Presses instead. (Our garage floor's a little dirty.)

Rest a minute, and then repeat the superset twice, for a total of three times.

Superset Two:

• Chin-Ups (8 reps): You know -- Chin-Ups.

• Dumbbell Incline Presses (8 reps): Nothing you haven't seen before.

Rest a minute, and then repeat the superset twice, for a total of three times.

Superset Three:

• Dumbbell Rear Deltoid Raises (15 reps): Holding a pair of dumbbells, stand with your feet shoulder-width apart and knees slightly bent. Lean your upper body forward so that it's parallel to the floor. Let your arms hang vertically. Laterally raise the dumbbells up and out to the sides. I did these a week ago, but today's workout requires upping my reps.

• Decline Push-Ups (20 reps): Nothing out of the ordinary for fans of P90X Chest & Back.

Rest a minute, and then repeat the superset twice, for a total of three times.

Workout B was pretty damn tough, but then I started my 12 minutes of Man Maker practice. Swinging a kettlebell puts things in perspective; there are few other exercises that kick my ass quite as much. I'm getting (slightly) better at it, but it's one heart-pounding, leg-burning interval workout that still intimidates the hell out of me.

As for Insanity Cardio Abs, I ran out of time this morning, and still haven't done it (yet). But mark my words: I will squeeze in a core workout before bed tonight.

Maybe.

Round 3 / Day 19: Insanity Max Interval Circuit + RKC Get-Ups

I just ate like a big pig (one that enjoys ceviche, guacamole and steak), but at least I burned some calories earlier today by jumping up and down like a crazy person. And although I'm not scheduled to do Get-Ups until tomorrow, I knocked 'em out before I left home this morning, figuring that there aren't going to be kettlebells at the fitness center in my hotel.

Round 3 / Day 17: 2K4 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

On the menu today:

2K4 Turbulence Training Workout A, which -- after a brief warm-up -- consists of three supersets that emphasize upper-body resistance moves (to the chagrin of my still-sore chest and back):

Superset One:

• Dumbbell Incline Presses (6 reps): Heavy dumbbell presses performed while lying on a slightly-inclined bench.

• Dumbbell Rear-Deltoid Raises (10 reps): Holding a pair of dumbbells, stand with your feet shoulder-width apart and knees slightly bent. Lean your upper body forward so that it's parallel to the floor. Let your arms hang vertically. Laterally raise the dumbbells up and out to the sides.

Rest for one minute, and then repeat the superset twice for a total of three times.

Superset Two:

• Dumbbell Rows (6 reps per side): Go heavy.

• Dumbbell Floor Presses (8 reps): Just like dumbbell presses from a bench, but on the floor instead. The hardest part for me was figuring out how to get the heavy dumbbells off the floor and up into the starting position while lying down.

Rest for one minute, and then repeat the superset twice for a total of three times.

Superset Three:

• Dumbbell Triceps Extensions (8 reps): Just like the ones in P90X Shoulders & Arms (but given that we're only going for 8 reps here, I upped the weight).

• Dumbbell Incline Curls (8 reps): These are the same as the ones from last Monday's workout -- but to increase the difficulty, I actually did Lean-Back Curls from P90X Upper Body Plus instead.

Rest for one minute, and then repeat the superset twice for a total of three times.

I don't know if it's just because I'm getting used to these types of sessions, but today's Turbulence Training workout felt easier than the previous versions of Workout A I've done in past weeks (Original and 2K3).

Next up: 12 minutes of RKC Man Maker practice. I'm getting better at swinging a kettlebell.

And for dessert: Insanity Cardio Abs.

Thank god for yoga tomorrow (assuming I wake up early enough to squeeze in all 90 minutes of Yoga X before the kids spring out of bed).

Round 3 / Day 13: 2K3 Turbulence Training Workout B + RKC Get-Ups + P90X+ Abs / Core Plus

Sorry about the lack of posts today -- swamped at work. (I know it's hard to believe, but I actually have a job. One that pays money, no less!) Still, I managed to squeeze in my morning workout before being buried in meetings and conference calls and emails.

First up was Workout B from Craig Ballantyne's 2K3 version of Turbulence Training, which starts with the same warm-up sequence as Workout A: two circuits of Reverse Lunges, Close-Grip Push-Ups, and Stick-Ups. But unlike Monday's Workout A, which emphasized upper body resistance moves, Workout B targeted the legs and core with the following moves:

Superset One:

• Dumbbell Forward Lunges (8 reps per side): I hadn't done these since I used to hit the gym on a daily basis. In other words, it's been a loooooong time. Thankfully, my body still remembers how to pull off this exercise without toppling over.

• Side Planks (30 seconds per side): Not to be an asshole or anything, but this was way too easy. If you're a veteran of Ab Ripper X, you'll need to modify this by going for 90 seconds per side or doing a leg raise or something.

Rest for a minute, and then repeat twice more for a total of three supersets.

Superset Two:

• Dumbbell Romanian Deadlifts (8 reps): Much easier than the first time around.

• Stability Ball Jackknifes (15 reps): Start in a low plank position, but with your forearms resting on a weight bench and your shins on a stability ball. Contracting your abs and maintaining a straight back, use your feet to slowly roll the ball towards the bench while tucking your knees in to your chest. Pause, and then reverse the motion. That's one rep.

Rest for a minute, and then repeat twice more for a total of three supersets.

Superset Three:

• Dumbbell Step-Ups (8 reps per side): Stand facing a bench with a pair of dumbbells in your hands. Place one foot on the bench and the other on the floor. Push up with your raised leg and lift yourself so that you're standing on the bench. Slowly reverse the motion. Do this eight times, and then switch legs.

• Stability Ball Leg Curls (15 reps): Lie on your back. Put the soles of your feet on top of a stability ball, keeping your body and legs in a straight line. Contract your glutes, push down on the ball with your feet and bring your knees and hips up. Pause, and then slowly reverse the motion. That's one rep.

Rest for a minute, and then repeat twice more for a total of three supersets.

Next up: Kettlebell Get-Ups. I only managed to crank out six awkward-looking get-ups in five minutes. As soon as I can free up some time, I need to schedule a consultation with Mark or Tracy Reifkind or Jordan Vezina. I really have no excuse not to get some personal kettlebell training, seeing as I'm lucky enough to live almost within spitting distance of the studio where these world-class instructors train.

To finish things off, I popped in the P90X+ Abs / Core Plus DVD. I had fun with the hanging core moves, but in my opinion, many of the exercises in this video aren't as challenging as they first appear.  In the end, I think Ab Ripper X offers a better core workout, though I do enjoy the variety of moves in Abs / Core Plus. (You'll see what I mean when I get around to describing them, but I'm too damn tired tonight to go into details.)

All in all, a decent workout.

Round 3 / Day 10: 2K3 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

For the sake of maximum variety, I've decided not to linger on any one particular version of Turbulence Training during Round 3; rather, I'm doing a different Turbulence Training workout each week for the first month (before doubling back in subsequent months).

Last week, I tried out the "Original" flavor of Turbulence Training. Today, I got a taste of Craig Ballantyne's "2K3" version. (By the way, "2K3" just means he developed it in 2003.)

Workout A starts with a quick warm-up sequence (repeated once), consisting of Reverse Lunges, Close-Grip Push-Ups (a.k.a., Military Push-Ups), and Stick-Ups.

Stick-Ups look super-easy: You basically flatten yourself against a wall, reach your arms straight up, and then move them down to a "stick-up" position -- keeping your arms, shoulders and back against the wall at all times. It's a super-low-impact move, but I was surprised to find that this was a challenge for me; my flexibility, mobility, and range of motion aren't as great as I thought.

After the warm-up, you move into the three supersets that form the core of this workout:

Superset 1:

• Chin-Ups (8 reps): No description needed, right?
• Dumbbell Chest Presses (8 reps): I'm pretty sure you know this one, too.

Repeat twice for a total of three times, resting for one minute between supersets.

Superset 2:

• Dumbbell Elbow-Out Rows (8 reps per side): Just like Elbows-Out Lawnmowers from P90X Back & Biceps, only done using a bench rather than from a low lunge position.
• Dumbbell Low-Incline Press (8 reps): Same as Dumbbell Chest Presses, but with the back of the weight bench angled up slightly to better hit your upper chest. 

Repeat twice for a total of three times, resting for one minute between supersets.

Superset 3:

• Decline Push-Ups (15 reps): Same as the ones from P90X Chest & Back.
• Dumbbell Incline Curls (8 reps per side): These are similar to the Lean-Back Curls from P90X+ Upper Body Plus, but with some back support. This is a great isolation move, and keeps you from cheating -- I definitely felt the burn in my arms.

Next, it was onto 12 minutes of Man Maker training with my kettlebell. It's tough as hell, but I'm slowly getting into the "swing" of things. (Ha! Get it? GET IT??? I fucking love puns.)

Last but not least, M joined me for a round of Insanity Cardio Abs. As I've said before, I prefer Ab Ripper X (Cardio Abs overemphasizes hip flexor movements, in my opinion), but it's nice to break up the monotony with some jumps and planks.

Tomorrow: Fountain of Youth yoga! (I'm genuinely looking forward to it. Fer real, yo.)

Round 3 / Day 6: Original Turbulence Training Workout B + RKC Get-Ups + P90X Ab Ripper X

Given all the crap I crammed into this morning's workout, I'm a little surprised that it took less than an hour.

I started with Workout B from the Original Turbulence Training program. It begins with a couple rounds of Y-Squats, Close-Grip Push-Ups and Forward Lunges -- a sequence that's identical to the warm-up in Workout A. And then the fun starts.

The workout is made up of three supersets -- each done three times.

Superset One:

Squats: Hold dumbbells, squat down and back up, and don't round your back. Keep your knees behind your toes. If this is too easy for you, you can do One-Leg Squats (Pistols) instead. Right now, I can only manage to do a few Pistols -- without dumbbells -- using my right leg, so I opted for Squats. (8 reps)

Chin-Ups: Do 'em from a dead hang. Simple and straightforward. (8 reps)

Superset Two:

Dumbbell Split Squats: Start in a standing position, with a dumbbell in each hand. Lunge forward, pressing the front of your back foot into the ground and bending your back knee. Lower your body (keeping your torso vertical) until your front thigh is parallel to the ground. Pause, and reverse the motion but without stepping back (i.e., stay in a split-squat stance). When finished with all reps for one leg, switch to the other. (8 reps per side)

Stability Ball Rollouts: Kneel on a mat and place your clasped hands on the top of a stability ball. Slowly lean forward and roll your hands over the ball, allowing the ball to move away from your body. Keep your abs braced and your body straight, and go as far as you can. Contract your abs and reverse the motion. Repeat. (After countless Ab Ripper X and Cardio Abs sessions, this was a piece of cake.) (10 reps)

Superset Three:

Dumbbell Rows: Nothing new or fancy -- just regular old dumbbell rows. Rest your left hand and left knee on a workout bench. Lean over, keeping your back flat, and grab a dumbbell in your right hand. Start with your arm fully extended and slowly row it up and down. (8 reps)

Mountain Climbers: Just like Plank Runs from Insanity, but slowed down. Start in a plank position, pick one foot off the floor, and slowly bring your knee up to your chest. Do all your reps with one leg, then switch to the other leg. Keep your abs braced throughout. (12 reps per side)

And with that, Workout B was finished, and I moved onto the New RKC Program Minimum portion of my morning session. On the menu today: Turkish Get-Ups.

As I mentioned yesterday, I suck at Get-Ups, but with some more practice (and some luck), I'm hopeful that I'll have this licked soon. The Program Minimum requires five uninterrupted minutes of Get-Ups from alternating sides, but I put in a few extra minutes to try to land the proper form. I ended up having to do a few Get-Ups with a lighter weight (I used a 25-pound dumbbell) before I was confident enough to try a few with my 18 kg kettlebell. I'm happy to report that I didn't drop the kettlebell on my face, crush my skull and die.

Afterwards, I popped in the Ab Ripper X DVD for some Tony time. I'm pretty sure I can now recite from memory all of Tony's lines from this workout.

Speaking of Tony, I was amused to read this quote from Myron Davis, a professor of health promotions at Weber State University, who was recently interviewed about P90X: "I think he's got a lot of good things [in the program]. The problem is, I couldn't stand him."