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 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 53: 2K4 Turbulence Training Workouts A + B

After five straight days of Disneyland, I've completely overdosed on the saccharine sweetness (in more ways than one) of the Magic Kingdom, so it's a good thing we hightailed it out of Anaheim this morning. More importantly, this also means I'm done with working out in a pitch-black hotel room after my exhausted, sugar-loaded, pirate-obsessed kids have passed out for the night.

We're now in L.A., visiting M's sister, and staying at a hotel with a fitness center that actually stays open past 8 p.m. -- shocking! I'm no fan of hotel fitness centers, but I was just happy to have a set of dumbbells and a weight bench at my disposal, so I took full advantage and did both Workouts A and B of the 2K4 version of Turbulence Training.

The hotel gym was empty (except for a maintenance worker trying to fix a broken treadmill), so I got the place to myself. I've become so accustomed to working out alone that I bet I'd feel self-conscious exercising in a crowded gym now.

The only other person who appeared to be exercising was a middle-aged woman who was walking up and down the hall outside the fitness center. She passed by every few minutes, slowly strolling by in high-heeled clogs. She did this for forty-five minutes. I wanted to run out of the fitness center and tell her she needed to ditch her shoes and pick up the pace. But then I'd be even more of an asshat than I already am.

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 20: 2K4 Turbulence Training Workout B + P90X Ab Ripper X

Perhaps it's because I'm not used to exercising so late in the day, or maybe it's because the fitness center at my hotel sucks balls isn't great, but my workout was less than ideal. The weight room was surprisingly crowded; a bunch of big guys in tank tops were heaving dumbbells around and puffing out their chests in front of the mirror. Having not been in a gym in a while, I'm no longer accustomed to waiting for my turn to use a bench or a set of barbells. Plus, I was getting weird sidelong glances from the other nocturnal gym rats -- most likely 'cause I was wearing a pair of black Vibram Five Fingers. Dainty!

In any event, here's what I managed to get done:

2K4 Turbulence Training Workout B started with some easy warm-up moves: Forward Lunges, Push-Ups, and Stick-Ups. Then, we got into the good stuff. As with the 2K3 version, Workout B is all about the legs:




Superset One:

• Deadlifts (8 reps): You know -- deadlifts.

• Dumbbell One-Arm Standing Shoulder Presses (8 reps per side): Same as the ones in P90X Shoulders & Arms.

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

Superset Two:

• Dumbbell Reverse Lunges (6 reps per side): Self-explanatory, right?

• Dumbbell Bulgarian Split Squats (12 reps per side): They look like this. Not sure why we're supposed to do 12 of these, and only 6 of the Dumbbell Reverse Lunges (which, to me, are way easier).

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

Superset Three:

• One-Leg Stability Ball Leg Curls (8 reps per side): Just like the ones from last week, but keeping just one leg on the ball.

• Spiderman Climbs (12 reps per side): These are identical to the Oblique Push-Ups you know and love from Insanity. Start in a push-up position, with your hands slightly wider than shoulder-width apart. Do a push-up, but as you lower your body, slowly bring your right knee to your right elbow, keeping your right foot off the ground. Reverse the motion on the way up. That's one rep.

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

I did my Get-Ups yesterday, so I skipped right to Ab Ripper X. I never realized how ridiculous I look while doing Crunchy Frogs until I did 'em in public.

Exhausted. I'm speaking to a roomful of lawyers in less than 9 hours. Must...sleep...now...

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 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."