I have biceps, triceps and abs/core on the schedule today…

Schedule
  • Day 1  Chest and Back, Abs/Core
  • Day 2  Plyo/Cardio or Sports Specific Workout
  • Day 3  Biceps and Triceps, Abs/Core
  • Day 4  Plyo/Cardio or Sports Specific Workout
  • Day 5  Shoulders and Legs, Abs/Core
  • Day 6  Plyo/Cardio or Sports Specific Workout
  • Day 7  Rest or Stretch

I am pretty happy with the i30×5 program so far.  It definitely falls into the extreme exercise category.  I personally think it holds its own against P90X.  Today’s workout was intense.  Here is what the i30×5 biceps and triceps workout looks like…

Biceps Triceps Plyo/Cardio Rest
30 secs 30 secs 30 secs 30 secs
Curls Kickbacks Run in place Rest
Side Curls Cable or band pull downs Heismans Rest
Alternating supination curls Skull crushers Box Jumps Rest
Concentration curls Chair dips Jump knee tucks Rest

Complete 5 rounds of the above (40 minutes)

By the time I was in the third round, I was getting pretty wasted.  However, I pushed through the 2 last rounds.  My arms were screaming.  I can’t remember the last time my arms felt that pumped.  At the end of the workout it felt like my biceps were going to rip right through my skin!  This workout takes you through 20 sets per body part.  During the first couple rounds I was doing somewhere between 12 to 15 reps with a good amount of weight.  By the time I got to the end of the last two rounds, I was doing between 8 to 10 reps so I did over 200 reps per body part.  I am sure I will feel it tomorrow.  If you notice, at the end of each round I do jump knee tucks.  If you have done P90X, you know how this move can trash you, especially if you really put 100% into it.  With this plyo movement at the end  of each round you know i30×5 is for real!!!

After the biceps and triceps workout I did my abs/core workout.  I brought the intensity to that workout too.  It was a good training day.

Ok, so I want to discuss my nutrition.  When I began training for a marathon last August I found myself getting really hungry.  After all, I was burning some major calories.  However, I was not making good choices.  I let my nutrition slip and I gained almost 20 pounds.  A couple years ago I lost 50 pounds then I lost another 25 or so pounds after doing a couple rounds of P90x and running a triathlon.  I also got down to 8.5% body fat by the time I did the triathlon.  While I haven’t measured my body fat, I am sure it is around 20% right now.  I recently buckled down on my nutrition.  I want to use i30×5 and a sound nutrition plan to get down to about 10% body fat.  Actually I am just using the same plan that I used prior to the marathon.  I have lost 5 pounds since the I started i30×5.  So things are going in the right direction.  I would like to drop another 10 pounds by day 30 and an additional 5 by day 45.  However, weight loss is secondary to getting down to 10% body fat.

Today’s video pick is about a woman and her firearms rights…