Looking good naked via pain, sweat, tears, and deprivation.

[Pony]

Today was my core workout, I always love this one until the next days warm up and stretch when Im stiffer than the Tin Man.

Started off with a nice warm up and stretch

stack foot stagger hand push ups (5 then switch): 20
banana rolls (5 seconds each side): 60 sec
leaning crescent lunge (with arm raise): R13 L13/5lbs
squat run (30 seconds, switch feet): 60 sec/5lbs
bow to boat (10 seconds each, alt): 60 seconds
low lateral skaters (lunge with leg raise): R16 L16
lunge twist reach: L17 R16/15lbs
Prison pushup (burpees with 3 pushups and alt knee to chest btw): 4 cycles (12 pushups total)
Hip raise: R15 L15
squat x press: 30/21 15lbs 9 5lbs
plank runs: 3 @ 10 sec each
walking plank (back and front): 30 seconds
superman/banana: 5 secs each @ 60 seconds
lunge kickback curl press: 20/5lbs
side to side hops (hop side to side over a towel, or whatever): 60 secs
reach high and under side plank push ups*: 5
plank to chaturanga ISO (10 seconds in plank, 10 seconds in chaturanga): 2
steam engine: 50 reps in 60 seconds
table dip with leg raise (alt every 5): 20

*you do a push up go into side plank and raise your hand up, reach under and behind, then reach back up.

This was about 55 mins all in all. I feel great! These peptides have me eating more, but other than my diet, everything is on track right now. I just have to get used to this new appetite and make all the proper adjustments - a work in progress!

 

[Pony]

​​Its been a few days, just got back from a small tour. I did wind up losing a few pounds, must have been all that equipment loading and performance adrenaline.

Today I came back strong with a total body workout..

warm up

o crunch push ups: 10
rev grip pull downs in lunge: 11/100lbs
squat press: 12/15lbs <~~~ upped it here in reps, but lowered the weight
step back kick back chair position: 15/15lbs ​​+3 reps​
squat-chair jacks: 17
chuck-ups: 6 standard, 6 wide, 3 military ​<~~ totally bombed this today​
lunge press w/twist: R8 L8/15lbs
balance curls: R10 L10/25lbs
alt kickback in lunge: R10 L10/25lbs
pike - chaturanga: 5
lunge/squat/lunge: L4 R3/25lbs ​​added 10lbs​
alt leg half moon- twisting half moon: 30 secs each legs
push up - hip thrust: 8 ​​+1 rep​
3 & 3: 4 15lbs/100lbs
half dervish: 60 seconds 5lbs
weighted warrior: R10 L10/5lbs ​​+2 reps each side​
1 & 1: 10 100lbs
balance lunge press: R10 L8/15lbs
spiderman burpees: 7

cool down and stretch

this session lasted about 45 mins, and I worked up a killer sweat.

rev grip pull downs in lunge, 3&3, 1&1, balance lunge press, and lunge press w/twist are all listed with the overall weight of the exercise. Everything else is per hand (DB).


Tomorrow Im going to do an Insanity as my cardio.


Peptides are going well, I definitely notice a difference when Im off it and when I go back on. My sleep has been awesome since Ive gotten back from tour. My skin is starting to tighten up and its making a small difference in my waist size. I cant wait to see how Im going to look by the summer, from the way the weather has been I dont have much time Im going to research some thermogenics... I think its time

 

[Pony]

Thursdays workout was Plyometric Cardio circuit. I havent been doing Insanity these past few months and I forgot how hard it gets to keep going, but I love how much stamina I wind up building. I knew it was getting bad when I would run to catch the train and be winded by the top of the stairs. Ive never felt so light on my feet than when I was doing Insanity. Yesterday was a core workout, I'll post that up for ya. It went well and even though Ive been having to muster up everything Ive got to push through these workouts, Im still pulling out a couple extra reps here and there.

Core workout:

warm up (static & ballistic stretch)

stacked foot, stagger hand push ups: R10 L10
banana rolls: 60 sec (5 sec each side)
weighted leaning crescent lunges: R12 L12/5lbs
squat runs: 60sec 5lbs
bow to boat: 60 secs (10 sec each)
low lateral skaters: 17 +1 rep here
lunge twist reach: L16 R17/15lbs
prison pushup: 6 circuits (18 pushups total)
hip raise: R15 L15
squat x press: 25/25lbs i usually go for 30 and switch to a lower weight at 20 reps
plank runs: 3 @ 10 sec
walking plank: 30 secs (back and forth)
superman - banana: 60 secs (5 secs each)
lunge kickback curl press: 22/5lbs +2 reps here
towel hops: 60 secs
reach high and under side plank pushups: 6 +1 rep here
steam engine: 60 secs/50 reps
table dip w/leg raise: L15 R15 +10 reps here

Cool down/stretch

this workout overall took around 45mins. I was pouring sweat. One thing I love about doing the routines I do is that I sweat a lot regardless of whether Im lifting or doing cardio. This mix of total body/core work with yoga and Insanity as my cardio should have me looking mean this summer. The peptides are doing their job. Not sure if Im going to see massive changes because I did a cycle of HGH before this, but I do see the differences. My appetite is a little higher, my sleep is much better than before, and my skin is starting to tighten itself up. I finally got my diet in check, still working on the frequency of my meals, but Im eating the right foods now. Its hard to transition from tour to home, I think next time we're putting our gear in a trailer so we have room for food and a hot plate. I cant believe that McDonalds is not only incredibly unhealthy for you, but they have the gall to charge almost $10 for a meal in rest stops.... The hot plate would serve many purposes.

Off to make some breakfast! Gonna start my day with some Yoga, and tomorrow Im off!

 

[omerta2010]

Lookin good in here, stick with it. Hope the tour went well. we need vids of ya rockin out.

 

[Pony]

Lookin good in here, stick with it. Hope the tour went well. we need vids of ya rockin out.

Hey man, thanks for stickin with my journal! I know updates are getting sparse but Im still in it full force

Thats my ugly mug with the beautiful guitar! Not the band you prefer, but I'll get some good vids of them for ya too

 

[Pony]

Monday I did an Insanity and just fucking plowed right through, I did powerjumps perfectly for the first time w00t w00t! However Im pissed because my weight is starting to plateau >grrrrrrrrrrrr!< any suggestions?!?! Yesterday I wound up taking off, so today im hitting up my total body workout.

 

[mjwriter]

Do you know what your BF% is?? I get the feeling your in single digits haha

and where do you usually do Insanity and P90X? i feel like i hardly have enough room sometimes.. maybe thats just me

 

[RockShawn]

Hey pony, nice journal. I'll be following. Looking forward to your results.

 

[Pony]

Do you know what your BF% is?? I get the feeling your in single digits haha

and where do you usually do Insanity and P90X? i feel like i hardly have enough room sometimes.. maybe thats just me

Single digits? Not even close, but thats a nice thought. BF% is 19.0 last time I did a caliper test about 3 weeks ago.

Hey pony, nice journal. I'll be following. Looking forward to your results.

Thanks Shawn!

 

[Pony]

Jesus Christ what day is it? I havent been logging my workouts.... for shame! Yesterday was a killer with Intervals, I needed a kick in the ass after my weekend of metal and beer though. Today I did my total body workout. I beasted the fuck outta my workout today and Im super proud of the numbers I put up. It looks like Ive been steadily adding reps or weight or both, everything keeps going up up up!


warm up, ballistic/static stretch

push up crunch: 15 (+2)
pulldowns in lunge: 16 (+1) 100lbs
weighted squats with curls (DB): 12/25's
squat - chair: 18 (+1)
step back kick back chair (DB): 20/15's
push up leglift: 6 standard, 6 wide, 6 military
lunge press w/twist: R10 (+1) L9/15
balance curls (DB): L13 R4/25's R16/15's
Running man (DB): L35 R35 (+15 eacH!)/15's
hindu pike pushup: 8 (+2)
lunge squat lunge (DB): L4 R4 (+1)/25's
mr. moon: R30 secs L30 secs
pushup to dip: 8
3&3: 4 (squats DB) 15's, (pull downs) 100lbs
1/2 dervish (db): 5's 60 sec
weighted warrior(db): R10 L10/5's
1&1: 12 (+1)/100lbs
lunge press with leg lift: R13 (+2) L10 (+2)/15lbs
spiderman pushups: 10 (+3)

Cool down, static/ballistic stretch


This workout took about 45 mins start to finish, and I sweated my ass off.

 

[AustinGal]

Badass log, workouts and attitude.

Rock on!

Babs

 

[omerta2010]

The names of your excercises totally crack me up.

Glad to see your still hittin it hard, gotta admit I wish I had your dedication to do this stuff at home. For me I just can't get myself to do any routines at home, even cardio sucks.

Still think that band needs a new drummer.

 

[Pony]

Badass log, workouts and attitude.

Rock on!

Babs

Thanks!

The names of your excercises totally crack me up.

Glad to see your still hittin it hard, gotta admit I wish I had your dedication to do this stuff at home. For me I just can't get myself to do any routines at home, even cardio sucks.

Still think that band needs a new drummer.

Jeff is a sick ass drummer! Great stamina and stays in the pocket.

I never did at home workouts until my friend convinced me to do Insanity, after that I was sold. I miss the gym though. I like your workout too, is that purely for size?

 

[Pony]

I did a core-based workout today. I upped my dose of Jack3d and felt like I burned out too quick. I skipped the bonus moves I usually do, but I did go pretty hard so Im curious what my numbers look like this time.


warm up static & ballistic stretch

stack foot/stagger hands push ups: R15 (+5) L15
banana rolls: 60 seconds (5 secs each side)
leaning crescent lunges: 24/5's
squat run: 60 seconds/5's
bow-boat: 60 sec/10 secs each
low lateral skaters: 20
lunge-reach: L20 (+1) R21 (+2)/15lbs
prison pushup: 8 (+1) or 24 (+3)
hip raise: R20 L20
squat x press: 27 (+1)/15's
plank run: 45 secs
walking pushups: 30 secs (-15)
lunge kickback curl press: 20/5's
towel hops: 30 secs (-30)
reach high and under pushups: 9 (+1)
steam engine: 50 in 60 secs

I cut it short and started the cool down here. I was pretty winded by the plank runs and pretty much wore myself out trying to keep up with last time. I lose stamina when I up my pre-workout dose, but Im glad I made some gains. Tour this weekend, I'd like to do a yoga, but thats such a long workout I might just settle for an Insanity. I might be home sunday and get a workout in then, but if not I wont be back til tuesday. Heres to trying not to go too nuts... its our cinco de metal tour!

 

[omerta2010]

Yep this routine is for size. I've been alternating between strength for 16 weeks then size for 12. Then repeat.

Hope things are goin smooth on your end and in case you didn't see Jacked3d is about to either be gone or reformulated so you might want to stock up

 

[Pony]

Yep this routine is for size. I've been alternating between strength for 16 weeks then size for 12. Then repeat.

Hope things are goin smooth on your end and in case you didn't see Jacked3d is about to either be gone or reformulated so you might want to stock up

Hey man I know I havent been updating but Im in it. Im starting to see definition and everything is shrinking. You said you alternate strength for 16 weeks and size for 12, is that because of the workouts you follow or just what works for you? Im still trying to figure out the most effective way to get my body to react. Im thinking of joining the gym again cuz my options are limited with what I have. I also get bored easily, I was thinking instead of splitting my workouts up weekly, I gotta cycle them for 10 - 14 days or something. What do people usually do to keep it interesting?

 

[Pony]

Killin these workouts and looking good.

current weight 175
current bodyfat % 20

October starting weight 202
october starting bodyfat % 27

I think finally, after all this time Im really seeing the rewards of the work Ive done. Im slimming down nicely and starting to see definition. I love the peptides and how good Ive been feeling while on them, I may never go back to HGH. I hate all the loose skin I have, but Im slowly tightening up, Im hoping the peptides will aid in speeding this up. I keep changing up my workouts Ive basically taken every workout I do at home and put them on one huge schedule. Kinda in limbo because Im not bored on this schedule but its not perfect so im gonna play with the days and see what works best and keeps me interested.

 

[omerta2010]

Great job

Glad your sticking to it.

 

[omerta2010]

You said you alternate strength for 16 weeks and size for 12, is that because of the workouts you follow or just what works for you? Im still trying to figure out the most effective way to get my body to react. Im thinking of joining the gym again cuz my options are limited with what I have. I also get bored easily, I was thinking instead of splitting my workouts up weekly, I gotta cycle them for 10 - 14 days or something. What do people usually do to keep it interesting?

I've sort of found the sweet spot, after 16 weeks of strength the old injuries start to either flare up or are ready to.
Then the program I do for size (bodybuilding style) I end up lowering the weight and increasing the volume.

Over the years I've come to realize that without a structured program I have a tendency to screw around to much and not really accomplish anything, so found a couple I like and just cycle the two and so far the good things is by the end of each I'm ready to hit the other one hard.

See I'm amazed at how dedicated you can stay working out at home. We have a killer treadmill and I'll be good for a week but then something will come up and next thing you know it's been a month since I've walked on the stupid thing. The gym definately would give you move options, and they have classes you could do to keep the cardio going and maybe mix it up some.

I don't know what people do with the more cardio based workouts once they get boring, but when it comes to lifting, usually I just look for a new routine I haven't done before or just mix up combinations of body parts. Sometimes the smallest things can make a big difference when it comes to boredom.

 

[Pony]

I will probably join the Planet Fitness near me this summer, but my gf just ran out and bought a cheap pair of those bowflex select DB's and Im excited because that will definitely expand my options when it comes to my workouts. And Im gonna start researching workouts and see what interests me.

I got hooked on home workouts because Insanity was the first time I saw major results, then I started P90X and got results there as well. Theres no travel time, I can wear whatever, and the convenience of having my shakes, and shower immediately and the privacy to inject. Its easy I do miss machines, and all the classes though.

I will make an effort to post my workouts here again and get back into this.

 

[Pony]

Great job

Glad your sticking to it.

Thanks man!

 

[Pony]

Yoga today was exactly what I needed. Yesterdays back/bi's/ab's fucked my ass up. CANNOT WAIT for tomorrows workout with the new DB's, Im gonna be so shredded its ridiculous. Still hating on this loose skin,

 

[omerta2010]

we'll call you "shredder"

hey patience, look how long it took for the skin to get that way. It always seems like it takes forever.

 

[jacked187]

keep up the hard work.

 

[Pony]

keep up the hard work.

I will I never quit! Thanks for stopping by

we'll call you "shredder"

hey patience, look how long it took for the skin to get that way. It always seems like it takes forever.

Yeah yeah patience, how about right now? Doesnt matter, I know bitching isnt going to make it happen. I like Shredder

 

[Pony]

Chest Shoulders and Triceps on friday was ridiculous, the DBs are teaching me a lesson or two about what I thought I could lift. Here's my numbers:

Slow motion 3 count pushups: 12
In & Out shoulder flys: 12/10's
Chair Dips: 18
Plange pushups: 2
Pike press: 12
side tri rise (1 arm tricep pushup): L9 R10
floor flys: 16
scarecrows: 12/10's
OH tri ext: 13/20
2-twitch speed pushups: 18
y press: 10/17.5's
lying tricep extensions: 12/15's
side to side pushups: 12
pour flys: 11/7.5's
1 arm pushups: 6
weighted circles: 35/5's
throw the bomb: R10 L8/12.5
clap push ups: 15
slo-mo throw: 8/10
one-arm balance pushups: 8
fly-row presses: 8/12.5's
DB cross body blows: R10 L10/20's

That was killer, I saw veins popping everywhere with that one. Such a good pump, also no pre workout for this one either.

Sat & Sun -off-

Today my bro came by and we decided to hit up a nice core total body workout. Having him here really pushed me and even without a pre workout drink I surpassed a few of my last numbers. Here's what I did today:


stackfoot stagger hand pushups: R15 L15
banana rolls: 60 sec
leaning crescent lunge: 24/5's
squat run: 60 secs/5's
bow-boat: 60 sec
low-lateral skaters: 26 (+5)
lunge reach: L20 (+2) R20 (+1)/12.5
prison pushup: 9 (+2) this is actually 3 pushups per rep
hip raise: L27 (+7) R30 (+10)
squat x-press: 34/12.5 (+11)
plank runs: 30 secs
walking pushups: 50 sec (+20 sec)
superman-banana: 60 sec
lunge kickback curl press: 20/5's
towel hops: 60 sec
reach high & under pushups: 10 (+1)
plank to chaturanga iso: 60 sec
steam engine: 50 in 60 sec
table dip leg raise: 30
roll ups: 21
halfback: 60 sec
sphinx pushups: 9


Killed it. The way my schedule has been Ive been getting in 3-4 days of working out in a row, then having to take 1 and sometimes 2 days off. I still feel great, maybe even more so than when I was actually able to work out 6 days a week. Diet is pretty damn good, I def have more drinking nights now, but I keep it adult and I also have been cutting the crap when we go out munching. My bands are horrible influences on me, but I have been noticing a couple dudes getting their shit together - Im losing inches while some of them are gaining.

 

[Pony]

Hey check out all the drama that unfolds when I dont pay attention for a few days.

So yesterday was a nice day off, and today I demolished legs and back - here's what I put up:

Reverse grip pulldowns: 15,13/100
wide grip pulldowns: 16,16/100
close grip pulldowns: 12,12/100
switch grip pulldowns: 16,16/100

balance lunge: R10 L15
squat calf raise: 25/15's
super skaters: L25 R25
wall squats: 60 seconds
step back lunge: L12 R16/5's
Alt side lunge: 21/5's
1 legged wall squats: 30 sec/30 sec
dead lift squats: L15 R16
sneaky lunges: 20
3-way lunges: 15
chair: 2 @ 30 sec
iso toe roll lunge: L16 R16
groucho walk: 40 sec
calf raise: 25 toes in, 25 toes straight, 25 toes out/17.5's
80/20 speed squats: R30 L30 (jump for the last 15 reps in each set)

There you have it, shred fuckin city.

 

[Pony]

Jesus Christ I am in pain, I may take today off as well. Im gonna see how I feel after I take my creatine, if anything its a cardio or yoga day. On a side note, I cut out over 50% of my caffeine intake and I have more energy than ever before. My preworkout is a serving of creatine and a cup of coffee, but my gf broke the french press today so it looks like my new preworkout is just creatine..... #fail

'PHAGIST!!

YouTube Video

 

[Miss Springsteen]

Workouts look great Pony! Keep killing it! I am still following...

 

[Buff C]

looks great. If need a quality source for clen message me.