August 31, 2009
Eve of Mass Building
Tomorrow I'll start a new program to build mass. I'll be better about posting this time around.
June 15, 2009
Day 46 - Back, Biceps and Ab Ripper
Today I flipped things around on my cardio. I thought about the P90X program and decided that after running over 60 miles over the last 3 weeks, I'd treat this as a recovery week from running and hit the Cycle 60 class again. It was rough, though I completed strong in a 5:30 am class. I stepped into the Core class at 6:30 am and decided that I would not continue.
After work, I knocked out Day 46 with low energy. I worked hard sometimes with higher weights and lower reps, sometimes I had to go down weight on the dumbbells and still only accomplished the amount of reps compared to my last similar session with higher weights.
Bottom line, Friday starts my recovery week and hopefully my muscles grow and grow during this time. 60 Day photos coming in 14 days.
After work, I knocked out Day 46 with low energy. I worked hard sometimes with higher weights and lower reps, sometimes I had to go down weight on the dumbbells and still only accomplished the amount of reps compared to my last similar session with higher weights.
Bottom line, Friday starts my recovery week and hopefully my muscles grow and grow during this time. 60 Day photos coming in 14 days.
June 14, 2009
Day 45 - Week 7 Phase II - Half Way There!
Tempus Fugit, Latin for "Time Flees" (yes, I studied this dead language in high school and though it is commonly translated into "time flies", that's not the correct translation.)
I am half way through P90X and it is really taking it's toll on me. My body is definitely changing. People at the gym who see me daily comment on my arms and legs, what they can see. People I haven't seen in months that I encountered over the last 30 days are amazed in the changes and some were even inspired to check it out for themselves.
One thing is certain, I have combined P90X with my Isagenix nutritional system and highly tweeked cardio program and the results are evident so far. If I have come this far in 45 days, with this progress and momentum as a base, I know that I will have great results when this is all over.
I've decided to make a change in Phase III to satisfy my desire to impact supplemental muscle growth. In Phase III, the last 30 days, I will add a very heavy and focused lifting routine to immediately follow the daily routines for:
Chest, Shoulders, Triceps
Back & Biceps
Legs & Back
for the entire three weeks.
Instead of rolling right into the recovery week to end on Day 90, I am going to add one final week of the exact same (i.e. going 97 Days) then flowing into the recovery week to end this process on 8/6.
Why am I making this change? I believe that I can really add mass by making this slight change at the end. Clearly this adds to my muscle confusion. Tony Horton encourages some modification and the mods I am planning are complimentary and won't take away from my progress.
I will take Day 90 and Day 97 photos for truth in advertising, but since my efforts on my continuous improvement will not end in 45 days, I feel very comfortable making these changes for me. In August I will continue to follow a process of super heavy lifting combined with heart rate zone fat burning cardio for 3 weeks. I'll take a week off to recover, just like in P90X, and in September I will start this up all over again. I'll be stronger, bigger and leaner but I will be using P90X Plus. This next 90 session will end after Thanksgiving. Then finish the year the way I did in August, modifying the program to meet my specific goals.
That's my plan and I believe I can pull it off and receive great dividends in low fat, lean muscle, increased flexibility and a better understanding of what I'll have to do in 2009 to go further.
June 08, 2009
Day 39 - Back, Biceps and Ab RIpper X
I was ill today and I struggled through my workouts. Not much to comment on except that the Back and Biceps routine is really hard when you push to exhaustion and try to pick weight you can only manage well for 8-10 reps.
I've included a shot of my right anterior deltoid, pec, trap and upper bicep. Things are coming along slowly but surely. 51 days to go before I am a changed man. So near, yet so far.
June 06, 2009
Day 36 - Chest, Shoulders, Triceps and Ab Ripper X
This day started out weird since I had to take a sick day today and was out of it most of the day. I could not wake up, get motivated or even start working out.
At 5:30 PM I managed to get up and and pop in the DVD. During the warm up I felt like crap, my chest was hurting, I felt stiff, etc. Then we jumped into Slow Mo Push Ups, then the next set, the next and the next. As I went through each, I felt great and set new records, compared to this time last week. I was strong and had really hard exhausting pumps. The last three each time were the hardest. There were 24 sets of work outs and I crushed right through them.
Funny thing about getting started. I was doing the slow motion pushups and Brandon, Jordan and Korey came running downstairs. Jordan jumped right on my back and I managed two reps with him there. he got off and started going only underneath me each time I went up.
When I finished the session, I went to the gym and ran 5 miles at 7.6 mph. That hurt a little more than normal. I run with no iPod or anything. I can't clear my mind and the pain is accompanied by extreme boredom.
I look forward to Plyometrics, running, possible poolside relaxation and Total Conditioning class at 6:45 am.
At 5:30 PM I managed to get up and and pop in the DVD. During the warm up I felt like crap, my chest was hurting, I felt stiff, etc. Then we jumped into Slow Mo Push Ups, then the next set, the next and the next. As I went through each, I felt great and set new records, compared to this time last week. I was strong and had really hard exhausting pumps. The last three each time were the hardest. There were 24 sets of work outs and I crushed right through them.
Funny thing about getting started. I was doing the slow motion pushups and Brandon, Jordan and Korey came running downstairs. Jordan jumped right on my back and I managed two reps with him there. he got off and started going only underneath me each time I went up.
When I finished the session, I went to the gym and ran 5 miles at 7.6 mph. That hurt a little more than normal. I run with no iPod or anything. I can't clear my mind and the pain is accompanied by extreme boredom.
I look forward to Plyometrics, running, possible poolside relaxation and Total Conditioning class at 6:45 am.
June 04, 2009
Day 35 - X Stretch or Rest
Last night I struck out to run 4 miles at 11 pm. At under 2 min. I suffered severe chest pain and shortness to no breath. I restarted 2 min later and completed 2 miles.
Today, in response I ran two tests to determine if I need to see a doctor.
Test #1: Endurance - At lunch time I ran 5 miles at 7.6 mph to test endurance. No major events. As always I have slight chest pains within the first 3 min. of a run. My heart rate max'd out at 140 bpm and averaged 130 bpm which is well within Zone 3 as expected for me.
Test #2: Stress - After work I ran 2 miles as fast as I could manage, 14 min 24 sec (ave 8.35 mph). Max heart rate was 150 bpm and average was 142 bpm. No issues at all.
That was 7 miles in one day and and in my non medical opinion, something happened, but I survived it. I chalk it up to the calcium supplement that I started taking 48 hours ago that had a negative effect on my system. While I tolerated this supplement in Feb, Mar and Apr. I did not use it in May and now I can't tolerate it. That's too bad since I don't drink milk anymore.
Today, in response I ran two tests to determine if I need to see a doctor.
Test #1: Endurance - At lunch time I ran 5 miles at 7.6 mph to test endurance. No major events. As always I have slight chest pains within the first 3 min. of a run. My heart rate max'd out at 140 bpm and averaged 130 bpm which is well within Zone 3 as expected for me.
Test #2: Stress - After work I ran 2 miles as fast as I could manage, 14 min 24 sec (ave 8.35 mph). Max heart rate was 150 bpm and average was 142 bpm. No issues at all.
That was 7 miles in one day and and in my non medical opinion, something happened, but I survived it. I chalk it up to the calcium supplement that I started taking 48 hours ago that had a negative effect on my system. While I tolerated this supplement in Feb, Mar and Apr. I did not use it in May and now I can't tolerate it. That's too bad since I don't drink milk anymore.
June 03, 2009
Day 34 - Kenpo X
Woke up earlier than normal, why I don't know. I saw a nice window to jump up and knock out Kenpo X before taking the boys to school. Eight minutes later, I'm in the basement and it's Kenpo X time.
Racquetball late last night and very little sleep made this a rough workout. My limbs and joints were in pure pain. Right shoulder was in full pain effect, right knee was tender, both hips were hurting. Never considered slacking off, so I used rewind if I got in a situation where I felt like I didn't give 100%. That led to a slightly longer session than normal but at the end I felt better. I don't want to look back on any day and think, feel or know that I dogged it.
About 11:00 pm I went back to the gym to run 4 miles. 1 min 39 sec into the run I had major chest pains and could not breathe at all. I punched stop and caught my breath, stood there and tried to decide whether to go to the ER or restart the treadmill. 15 min 49 seconds later I had completed a lessor 2 mile run, showered and got the heck out of there. If anyone is reading this, I am certain they aren't thinking that I am too bright. You are right that was not the smartest move. Although, I'd rather complete my run and workout than go to an MD in the ER who'll tell me nothing happened. I'll keep an eye on this and test the system throughly tomorrow.
Gattica.
Racquetball late last night and very little sleep made this a rough workout. My limbs and joints were in pure pain. Right shoulder was in full pain effect, right knee was tender, both hips were hurting. Never considered slacking off, so I used rewind if I got in a situation where I felt like I didn't give 100%. That led to a slightly longer session than normal but at the end I felt better. I don't want to look back on any day and think, feel or know that I dogged it.
About 11:00 pm I went back to the gym to run 4 miles. 1 min 39 sec into the run I had major chest pains and could not breathe at all. I punched stop and caught my breath, stood there and tried to decide whether to go to the ER or restart the treadmill. 15 min 49 seconds later I had completed a lessor 2 mile run, showered and got the heck out of there. If anyone is reading this, I am certain they aren't thinking that I am too bright. You are right that was not the smartest move. Although, I'd rather complete my run and workout than go to an MD in the ER who'll tell me nothing happened. I'll keep an eye on this and test the system throughly tomorrow.
Gattica.
Day 33 - Legs, Back and Ab Ripper X
This is the one routine that does not change. It was the same version as in all previous weeks, so I was familiar with all the moves, upped my weights and intensity and gave it all I had. I like working legs because mine respond immediately to hard work, running, cycling and stairmaster action.
I ran 4.0 miles on the treadmill in the morning and knocked out the Legs and Back in the evening. I felt good and was strong. I did all pull up and chin up back exercises to absolute exhaustion. My back is responding nicely to the first 30 Days of P90X. I am going to start weight lifting to supplement my back and chest for sure starting Friday on the next weekly cycle.
Later that evening, I went back to the club to play my last competitive match in the racquetball league. I lost in a hard fought match. My right shoulder was shot at the end. I am done with racquetball for now and must decide when I will get the X-Ray and head back to the Chiropractor to begin my therapy sessions to rehab the shoulder back into good health.
I ran 4.0 miles on the treadmill in the morning and knocked out the Legs and Back in the evening. I felt good and was strong. I did all pull up and chin up back exercises to absolute exhaustion. My back is responding nicely to the first 30 Days of P90X. I am going to start weight lifting to supplement my back and chest for sure starting Friday on the next weekly cycle.
Later that evening, I went back to the club to play my last competitive match in the racquetball league. I lost in a hard fought match. My right shoulder was shot at the end. I am done with racquetball for now and must decide when I will get the X-Ray and head back to the Chiropractor to begin my therapy sessions to rehab the shoulder back into good health.
Day 32 - Yoga X
This was a great day in every way possible. I got out in the morning and ran outside for 3.67 miles. It was a nice scenic run along a river past universities. Cardio - Check.
As for Yoga X, I couldn't do it today. I opted to actually take a Fitness Yoga Class instead. It was very nice to be in a class with other people going through similar exercises as Yoga X. Now here's the twist, this class used to be hard for me. Balancing, One are on the ground the other extended to the ceiling or back of the room, twisting and contorting my body like I was in Circ De Sole only to fall over or not be able to take the stress on stiff and not limber joints and limbs. I was in there knocking it out today. Honestly, the class felt easy compared to P90X's Yoga X. In Yoga X you execute 1:32 worth of complicated do it or watch the video until you can moving and static poses. Not to mention how long you have to hold the poses.
In this :60 class, I started went through the class and at the end in the cool down mode I actually fell asleep. You don't fall asleep in Yoga X. You might pass out from pain or exhaustion at the end but you won't be falling asleep.
It was hilarious. Day 32 is in the books my friends.
As for Yoga X, I couldn't do it today. I opted to actually take a Fitness Yoga Class instead. It was very nice to be in a class with other people going through similar exercises as Yoga X. Now here's the twist, this class used to be hard for me. Balancing, One are on the ground the other extended to the ceiling or back of the room, twisting and contorting my body like I was in Circ De Sole only to fall over or not be able to take the stress on stiff and not limber joints and limbs. I was in there knocking it out today. Honestly, the class felt easy compared to P90X's Yoga X. In Yoga X you execute 1:32 worth of complicated do it or watch the video until you can moving and static poses. Not to mention how long you have to hold the poses.
In this :60 class, I started went through the class and at the end in the cool down mode I actually fell asleep. You don't fall asleep in Yoga X. You might pass out from pain or exhaustion at the end but you won't be falling asleep.
It was hilarious. Day 32 is in the books my friends.
May 30, 2009
Day 29, 30 & 31 - All in one day
That's my right Hamstring on Day 30 while at the pool today.
OK, this day was completely crazy...
Woke up at 6:00 am and went to the gym and at 6:25 am ran 2 miles in 15:45 min. Jumped in the 75 min Total Conditioning (TC) group fitness class at 6:45 am. At the end of the class I ran another 2 miles just for good calorie burning measure. I went home and at 8:15 am I started Day 29 - Chest, Shoulders and Triceps. Ouch, the running and TC class fatigued me but I gave this session all I had after a week of recovery. It was great.
When I was finished it was 9:30 am and the family wanted to go the pool after a week of rain here, so I decided to keep the fire going and I rode my Cannondale F500 there ahead of them and 15 min later I was 3.5 miles away and headed to the pool deck. We hung out there until 3:30 pm. After learning that my sons would be camping in the basement tonight, I decided I could not execute Day 31 in the basement at 6:00 am prior to my flight so at 5:20 pm I kicked off Day 31 one day early. Double Ouch.
Later this evening, I have to complete Day 30. Confused? Don't be, I am basically completing Day 29, which did not happen yesterday. Day 30 which is due today and Day 31 because I cannot do it tomorrow from the road.
Day 29 - Chest, Shoulders, Triceps and Ab Ripper X - Check
Day 30 - Plyometrics - Check
Day 31 - Back and Biceps - Check
May 29, 2009
4 Weeks Down and 9 To Go
I've posted some intermediate arms photos.
When I look back over the last 4 weeks, I realize I am struggling with Yoga X though I improved since the first session. I enjoy all the weight and body weight focused sessions on Legs, Biceps, Triceps, Shoulders, Back and Chest. The Ab Ripper X is kicking in as I am noticing my endurance and capability in these sessions have clearly improved.
Going forward I will add some of my own favorite weight exercises to match the days ahead. For example, on Chest, Shoulders, Triceps and Ab Ripper Day, I will add;
Reverse Incline Dumbbell Press with 70, 80 or 90 lbs
Dumbbell Press with 70, 80 or 90 lbs
Shoulder Press with 60lbs
Tricep Press Down with the heaviest weight I can manage
I'll do something similar on Legs & Back day and Back and Biceps day. The point is, I'll be ripping muscle fibers in the same groups that match the workouts and they'll have the week to recover. If it sounds extreme, it's because it is. I don't have heavy enough weights at home to shoot for growth so I am augmenting the program to meet my goals.
I'll also keep running and add Cardio X 3x/week to equate to P90X Doubles.
Day 28 - Rest or X Stretch
I got out early again and ran 4.22 miles in 32 min and felt good. I was under a time crunch so I couldn't do the full 5 miles.
I chose to rest today by default. My day was incredibly busy and I had to travel to Chicago and didn't arrive until 11:30 pm. After a week of recovery which included running approximately 30 miles along with the daily P90X recovery exercise sessions, I thought I earned it. Besides, tomorrow I start Phase II, Week 5-7 where I will need all the energy I can muster.
I chose to rest today by default. My day was incredibly busy and I had to travel to Chicago and didn't arrive until 11:30 pm. After a week of recovery which included running approximately 30 miles along with the daily P90X recovery exercise sessions, I thought I earned it. Besides, tomorrow I start Phase II, Week 5-7 where I will need all the energy I can muster.
May 28, 2009
Day 27 - Yoga X
Ran 5 miles early this morning and out the gate. This is the 3rd Day in a row running the 5 miler and it hurts.
Fast forward to my post work final regular match in my racquetball league. I lost to a guy I could have beaten the pants off 3 months ago. I started with racquetball as my primary excercise 17 months ago when I began my journey back to health. It carried me a long way and I really enjoyed the sport of it. Now, it is a chore since I am much more fit, hardly ever sweat or get winded, my joy for the game is gone. This is my last time signing up for the league. I will officially be an occasional recreational player starting next week when the tournament is over. Not to mention my right shoulder problems are tied directly to how hard and how I swing the racquet.
Yoga X. If you have been following my blog and I am fairly convinced no one really is, you know I hate Yoga X. 1:32 of pure hell for me. I have strength but very little flexibility. If I do summon the skills of a Jedi Master to clear "my mind" to focus on breathing, then my subconsicious takes over and begins working on all the problems that are hanging out there. So clearing my mind only makes room for more, but today I did this session right after I woke up. It was a difference maker.
I crunched through moving poses with focus, breathing right and staying on point. My focus was on point, legs and arms were straight when they were supposed to be, I was able to hold the poses better also. I literally felt relaxed focused and in control rather than going through the motions and killing time.
Although, my success had limits. I could not and didn't even attempt the following moves:
Warrior 3
Prayer Twists w/arm extension (Regular Prayer Twist yes)
Standing Splits
Twisting Half Moon
These all have one thing in common. One of your legs is fully extended and off the floor. I just can't straighten my legs that way while holding the other straight in the air, balancing myself, while breathing correctly and not falling on my face. Maybe before Day 90.
Also, Frog is in humane to men. This static pose make no sense at all. What is Frog? On hands and knees, spread legs wide, keeping lower legs in parallel position (90 degrees at the hips and knees - this is the key to all the pain). Lower upper body down towards the floor while gently pressing backwards. If you can put your pelvis on the floor in this position you are not human. You hold this pose for 60 sec then when yo attempt to get out of it, you better press forward until you fall flat on the floor, roll to your back then get up because if you try to bounce up and go the next pose you will experience the pain of a lifetime.
I did not complete Yoga X and ended with :23 left. I've got a busy work and travel day so I will take the CD and do the rest in the hotel late tonight. Yeah right!
Fast forward to my post work final regular match in my racquetball league. I lost to a guy I could have beaten the pants off 3 months ago. I started with racquetball as my primary excercise 17 months ago when I began my journey back to health. It carried me a long way and I really enjoyed the sport of it. Now, it is a chore since I am much more fit, hardly ever sweat or get winded, my joy for the game is gone. This is my last time signing up for the league. I will officially be an occasional recreational player starting next week when the tournament is over. Not to mention my right shoulder problems are tied directly to how hard and how I swing the racquet.
Yoga X. If you have been following my blog and I am fairly convinced no one really is, you know I hate Yoga X. 1:32 of pure hell for me. I have strength but very little flexibility. If I do summon the skills of a Jedi Master to clear "my mind" to focus on breathing, then my subconsicious takes over and begins working on all the problems that are hanging out there. So clearing my mind only makes room for more, but today I did this session right after I woke up. It was a difference maker.
I crunched through moving poses with focus, breathing right and staying on point. My focus was on point, legs and arms were straight when they were supposed to be, I was able to hold the poses better also. I literally felt relaxed focused and in control rather than going through the motions and killing time.
Although, my success had limits. I could not and didn't even attempt the following moves:
Warrior 3
Prayer Twists w/arm extension (Regular Prayer Twist yes)
Standing Splits
Twisting Half Moon
These all have one thing in common. One of your legs is fully extended and off the floor. I just can't straighten my legs that way while holding the other straight in the air, balancing myself, while breathing correctly and not falling on my face. Maybe before Day 90.
Also, Frog is in humane to men. This static pose make no sense at all. What is Frog? On hands and knees, spread legs wide, keeping lower legs in parallel position (90 degrees at the hips and knees - this is the key to all the pain). Lower upper body down towards the floor while gently pressing backwards. If you can put your pelvis on the floor in this position you are not human. You hold this pose for 60 sec then when yo attempt to get out of it, you better press forward until you fall flat on the floor, roll to your back then get up because if you try to bounce up and go the next pose you will experience the pain of a lifetime.
I did not complete Yoga X and ended with :23 left. I've got a busy work and travel day so I will take the CD and do the rest in the hotel late tonight. Yeah right!
May 26, 2009
Day 26 - Core Synergistics
Bright and early got out and ran 5.06 miles in 40 min. At the close of business I wrapped up homework with the boys and by 6:00 pm I was in my first Cycle 60 (60 min Aerobic Endurance Cycle Class) in a month. Using my quads and hamstrings in that way felt odd, but they were strong and performed well. I was able to go hard, keep pace and left the class satisfied that I had completed my second hard cardio class in the same day.
Note to self: No more 5 mile runs and Cycle 60 on the same day.
Core Synergistics is a difficult, weight training, plyometric like standing, twisting, hard working core training for 59 minutes. It is extremely challenging and makes you make good decisions on your dumbbell weights and there are virtually no breaks. When going through it, you want it to be over. When it's over you want a few more minutes.
There are no easy exercises, but these are the ones that kick me in the rear every time:
Squat X-Press - (30 Reps) Holding light weights (Tony recommended 12 lbs I used 20 lbs), start with feet wider than shoulder width and toes slightly pointed out. Go into a squat with chest and head up, and forearms on thighs. As you stand up, raise weights overhead into a wider shoulder press (not directly above your head but at slight angles away from your shoulder) so you body forms and "X".
Plank to Chaturanga Run - (60 sec) - Get in plank position and begin running (at my gym we call these Mountain Climbers). Go for 10 sec, then just when you are thinking, this stinks, you lower yourself into the Yoga Chaturanga position (google it) and keep running for another 10 sec, then back up to Plank, back down to Chaturanga continuous for one minute. The first time I saw this was at the beginning of this recovery week. When they lowered into Chaturanga I thought they were nuts. I could not lower myself and move my legs like that simultaneously. This time, I got coordinated and knocked it out. It hurt like crazy and you feeling it from you neck to your toes, but it is core to the max.
The rest are challenging but acheivable. Especially as my muscles get used to all these moves and my focus becomes greater during each workout.
Note to self: No more 5 mile runs and Cycle 60 on the same day.
Core Synergistics is a difficult, weight training, plyometric like standing, twisting, hard working core training for 59 minutes. It is extremely challenging and makes you make good decisions on your dumbbell weights and there are virtually no breaks. When going through it, you want it to be over. When it's over you want a few more minutes.
There are no easy exercises, but these are the ones that kick me in the rear every time:
Squat X-Press - (30 Reps) Holding light weights (Tony recommended 12 lbs I used 20 lbs), start with feet wider than shoulder width and toes slightly pointed out. Go into a squat with chest and head up, and forearms on thighs. As you stand up, raise weights overhead into a wider shoulder press (not directly above your head but at slight angles away from your shoulder) so you body forms and "X".
Plank to Chaturanga Run - (60 sec) - Get in plank position and begin running (at my gym we call these Mountain Climbers). Go for 10 sec, then just when you are thinking, this stinks, you lower yourself into the Yoga Chaturanga position (google it) and keep running for another 10 sec, then back up to Plank, back down to Chaturanga continuous for one minute. The first time I saw this was at the beginning of this recovery week. When they lowered into Chaturanga I thought they were nuts. I could not lower myself and move my legs like that simultaneously. This time, I got coordinated and knocked it out. It hurt like crazy and you feeling it from you neck to your toes, but it is core to the max.
The rest are challenging but acheivable. Especially as my muscles get used to all these moves and my focus becomes greater during each workout.
Day 25 - X Stretch
Kicked off Memorial Day with a 5.2 mile run over 41 min. I felt like I could have run another 5 miles, but that was probably some dumb part of my body making it seem that way. It was sunny and hot today so I braved it out to the outdoor hot tub and got in. I was only there for 5 min and got out because 87 deg and sunny, elevated heart rate and scalding hot water did not seem to go together too well.
I went home to prep the boys for a return to the pool for their afternoon fun, but they detoured me to Fuddruckers for a lunch run. Yada yada yada, it started to rain and killed the remainder of Memorial Day.
Later I knocked out a well deserved X Stretch session of P90X. I can honestly say, that it was a lot easier pulling through this session than the previous one. I was able to perform some of the harder stretches like the Glute Stretch, Plough, Back Hero, Kenpo Quad Stretch and Frog. I was even able to handle the Dreya Forearm Strecth.
Glute Stretch - Lying on back and pulling kneww inward, place right ankle on the left thigh. Reach right arm between right and left thigh. Reach arm on outside of left thigh. Clasp hands around left shin. Lie back and pull knee in toward shoulder. If you can lie all the way to the floor, or even bend your arms more than slightly you are already there.
Plough - From Shoulder Stand with legs straight up in the air and only shoulders and neck on the floor, drop legs straight overhead until feet touch the floor. (right here let me say that at a certain point, I could not even breathe, let alone keep my feet totally straight but I managed through it briefly). If you can do this while keeping legs straight and touching feet to the floor without losing consciousness, you are really super limber.
Back Hero - Kneel with knees and fee slightly wide than hips. Slowly lie backward first keeping your chin on your chest, sitting between feet. Support body on elbows or like all the way back (at this point you can extend your head backwards, i.e. lift it off your chest). Come out of this pose slowly. If you can do this one, you can make your own stretch video and should market it to millions.
I plan to add X Stretch at least twice a week to increase my flexibility. This will definitely help me on my sit and reach test at the gym when they calculate my body age vs my chronological age. By the way, chrono age is 46 and my body age is currently 36 and dropping. I expect it to be between 29-32 when I retest on 7/29 (Day 90 of P90X).
I went home to prep the boys for a return to the pool for their afternoon fun, but they detoured me to Fuddruckers for a lunch run. Yada yada yada, it started to rain and killed the remainder of Memorial Day.
Later I knocked out a well deserved X Stretch session of P90X. I can honestly say, that it was a lot easier pulling through this session than the previous one. I was able to perform some of the harder stretches like the Glute Stretch, Plough, Back Hero, Kenpo Quad Stretch and Frog. I was even able to handle the Dreya Forearm Strecth.
Glute Stretch - Lying on back and pulling kneww inward, place right ankle on the left thigh. Reach right arm between right and left thigh. Reach arm on outside of left thigh. Clasp hands around left shin. Lie back and pull knee in toward shoulder. If you can lie all the way to the floor, or even bend your arms more than slightly you are already there.
Plough - From Shoulder Stand with legs straight up in the air and only shoulders and neck on the floor, drop legs straight overhead until feet touch the floor. (right here let me say that at a certain point, I could not even breathe, let alone keep my feet totally straight but I managed through it briefly). If you can do this while keeping legs straight and touching feet to the floor without losing consciousness, you are really super limber.
Back Hero - Kneel with knees and fee slightly wide than hips. Slowly lie backward first keeping your chin on your chest, sitting between feet. Support body on elbows or like all the way back (at this point you can extend your head backwards, i.e. lift it off your chest). Come out of this pose slowly. If you can do this one, you can make your own stretch video and should market it to millions.
I plan to add X Stretch at least twice a week to increase my flexibility. This will definitely help me on my sit and reach test at the gym when they calculate my body age vs my chronological age. By the way, chrono age is 46 and my body age is currently 36 and dropping. I expect it to be between 29-32 when I retest on 7/29 (Day 90 of P90X).
May 25, 2009
Adjustment to my weight loss goal
I changed one of my goals and so far it is not getting any support from my family. I decided I will attempt to shed a final 20 lbs before Day 90 of P90X.
The math says I have enough body fat left to get this done (196.5 lbs x 11.5% BF = 22.49 lbs of fat.) I am going back to Isagenix 30 Day Fat Burning and Cleansing System for the final 60 Days of of P90X. It won't be easy but even getting close means I will clearly hit my body fat and measurements goals.
In order to shed this final 20 lbs, I'll be kicking cardio into major overdrive by running 3-5 miles/day for 5 days/week and adding 60 min cycle sessions a minimum of 3 days per week. The goal is to keep my heart rate between 125-139 bpm for the majority of each run and cycle session. If I do this consistently over the next 65 days I should be good all set when combined with the Isagenix nutritional system.
If I don't get to 175 lbs behind all this, that better mean that I put on at least 15 lbs of muscle in the P90X process which is not likely. This plan has to work.
The math says I have enough body fat left to get this done (196.5 lbs x 11.5% BF = 22.49 lbs of fat.) I am going back to Isagenix 30 Day Fat Burning and Cleansing System for the final 60 Days of of P90X. It won't be easy but even getting close means I will clearly hit my body fat and measurements goals.
In order to shed this final 20 lbs, I'll be kicking cardio into major overdrive by running 3-5 miles/day for 5 days/week and adding 60 min cycle sessions a minimum of 3 days per week. The goal is to keep my heart rate between 125-139 bpm for the majority of each run and cycle session. If I do this consistently over the next 65 days I should be good all set when combined with the Isagenix nutritional system.
If I don't get to 175 lbs behind all this, that better mean that I put on at least 15 lbs of muscle in the P90X process which is not likely. This plan has to work.
Day 24 - Kenpo X
Started the day by running 2.5 miles before church. I didn't get to the workout until 11:59 pm.
This is my 4th time executing Kenpo X. My side kicks are still too low and too weak. Upper torso work is coming along much better. I was controlling my punches ensuring I did not lock out my arms. I barely noticed the extra weight of the hand weights this round.
I focused on keeping tension on my core engaged and twisted my torso on each block, punch and ball (front) kick. I could tell the difference at the end. I was up and ready when I got going so I skipped through warm up, breaks and cool down. That made it go fast. It was still very intense.
That's the good news. I finished at 00:45 and was up to 04:00 watching TV afterwards. I'm sleeping in tomorrow.
This is my 4th time executing Kenpo X. My side kicks are still too low and too weak. Upper torso work is coming along much better. I was controlling my punches ensuring I did not lock out my arms. I barely noticed the extra weight of the hand weights this round.
I focused on keeping tension on my core engaged and twisted my torso on each block, punch and ball (front) kick. I could tell the difference at the end. I was up and ready when I got going so I skipped through warm up, breaks and cool down. That made it go fast. It was still very intense.
That's the good news. I finished at 00:45 and was up to 04:00 watching TV afterwards. I'm sleeping in tomorrow.
May 24, 2009
Day 23 - Core Synergystics X
If this is a recovery week, it's like one I've never experienced before. Core Synergystics X hits hard at the area from the pelvis to the diaphram. It was very difficult because I did not preview the CD before engaging it and I ran 4.75 miles that morning prior to the session in the afternoon.
It was tough but I enjoyed it. Truth be told, my last area of intense focus is my core. What's even more amazing is that I have been focused intensely on my core for over 8 months now and there is a 4-5" region around my mid section that has got to go. I am seeing evidence that progress is being made and I am going to keep the focus and heat on core and Core Synergystics X, Ab Ripper X and running and cycling are going to help me get there in the next 67 days.
It was tough but I enjoyed it. Truth be told, my last area of intense focus is my core. What's even more amazing is that I have been focused intensely on my core for over 8 months now and there is a 4-5" region around my mid section that has got to go. I am seeing evidence that progress is being made and I am going to keep the focus and heat on core and Core Synergystics X, Ab Ripper X and running and cycling are going to help me get there in the next 67 days.
May 23, 2009
What have I learned so far?
I am nearly a third the way through this and I have learned a lot about myself and what I expect to get out of this program.
1) I will clearly look different at the end of 90 Days, without a doubt. P90X is already working for me and I will put in even more work going forward.
2) After reading more in the book provided, I am convinced that working hard for three weeks then taking a recovery week to rest your muscles a bit and allow them to rebuild and grow is a very smart idea.
3) I will supplement with 2-3 heavy weight sets that match whatever body parts are on deck that day. I want explosive growth along with everything that the program will deliver, but that's me. Tony Horton actually encourages modification, although probably not exactly what I am doing. I always have to add something to make it harder. Not that it's not hard enough.
4) Get more sleep. Starting Monday, I am going to start going to bed by 11:30 pm nightly. That is a really big step for me and one I have never ever been able to accomplish in all these years, but I need to get at least 7 hours a night.
1) I will clearly look different at the end of 90 Days, without a doubt. P90X is already working for me and I will put in even more work going forward.
2) After reading more in the book provided, I am convinced that working hard for three weeks then taking a recovery week to rest your muscles a bit and allow them to rebuild and grow is a very smart idea.
3) I will supplement with 2-3 heavy weight sets that match whatever body parts are on deck that day. I want explosive growth along with everything that the program will deliver, but that's me. Tony Horton actually encourages modification, although probably not exactly what I am doing. I always have to add something to make it harder. Not that it's not hard enough.
4) Get more sleep. Starting Monday, I am going to start going to bed by 11:30 pm nightly. That is a really big step for me and one I have never ever been able to accomplish in all these years, but I need to get at least 7 hours a night.
Day 22 - Week 4 (Recovery Week) - Yoga X
Recovery Week my elbow. Here's the Recovery Week line up:
Yoga X (Day 22)
Core Synergistics (Day 23)
Kenpo X (Day 24)
X Stretch (Day 25)
Core Synergistics (Day 26)
Yoga X (Day 27)
Rest or Stretch X (Day 28)
So, today was the first time I made it all the way through Yoga X. In case you haven't been keeping track, I go a little behind this week, so here's how my day today went working to get back on track:
7:00 am - Kenpo X (Day 20)
12:00 pm - Stretch X (Day 21)
5:30 pm - Ran 4.61 miles in 35 min for 697 calories (ouch!)
10:30 pm - Yoga X (Day 22)
Note to self...do not get behind again. Also, I executed Yoga X while the 61" was in split screen mode. Yes, Tony told me to clear my mind, but I filled it with the Cavs pulling out a tough one against the Magic. So, I got the breathing thing down but I had to watch Cleveland take another step towards the finals, but I digress.
Yoga X was an absolute rough ride. I was sweating up a storm but I completed it. If you also do Yoga you'll get the lingo. Yoga X consists of 1:32 of pure Yoga divided between Moving Asanas, Balance Postures, Floor Work and The Yoga Belly 7.
Here are the ones I had to skip through or in other words forgidaboutit:
Right-Angle Pose to Extended Right-Angle Pose & Grab (Tried and failed)
Warrior Three to Standing Splits (Tried, failed and bailed)
Boat, Half Boat, Torso Twist Hold and Deep Torso Twist Hold from Yoga Belly 7
I did a good job to finish and I was clearly motivated by the Cavs win, because if they had lost that would have been the end of Yoga X for tonight.
I am pumped about Core Synergystics tomorrow. I am not happy that I can't take my regular Total Conditioning group fitness class at my gym tomorrow at 6:45 am. I can't because it's a full body workout with weights and all and it would defeat the purpose of recovery week and possibly delay the growth I want to occur over the next 7 days.
Wow, this was a long one. Thanks for sticking with me and following along, even if intermittently.
Yoga X (Day 22)
Core Synergistics (Day 23)
Kenpo X (Day 24)
X Stretch (Day 25)
Core Synergistics (Day 26)
Yoga X (Day 27)
Rest or Stretch X (Day 28)
So, today was the first time I made it all the way through Yoga X. In case you haven't been keeping track, I go a little behind this week, so here's how my day today went working to get back on track:
7:00 am - Kenpo X (Day 20)
12:00 pm - Stretch X (Day 21)
5:30 pm - Ran 4.61 miles in 35 min for 697 calories (ouch!)
10:30 pm - Yoga X (Day 22)
Note to self...do not get behind again. Also, I executed Yoga X while the 61" was in split screen mode. Yes, Tony told me to clear my mind, but I filled it with the Cavs pulling out a tough one against the Magic. So, I got the breathing thing down but I had to watch Cleveland take another step towards the finals, but I digress.
Yoga X was an absolute rough ride. I was sweating up a storm but I completed it. If you also do Yoga you'll get the lingo. Yoga X consists of 1:32 of pure Yoga divided between Moving Asanas, Balance Postures, Floor Work and The Yoga Belly 7.
Here are the ones I had to skip through or in other words forgidaboutit:
Right-Angle Pose to Extended Right-Angle Pose & Grab (Tried and failed)
Warrior Three to Standing Splits (Tried, failed and bailed)
Boat, Half Boat, Torso Twist Hold and Deep Torso Twist Hold from Yoga Belly 7
I did a good job to finish and I was clearly motivated by the Cavs win, because if they had lost that would have been the end of Yoga X for tonight.
I am pumped about Core Synergystics tomorrow. I am not happy that I can't take my regular Total Conditioning group fitness class at my gym tomorrow at 6:45 am. I can't because it's a full body workout with weights and all and it would defeat the purpose of recovery week and possibly delay the growth I want to occur over the next 7 days.
Wow, this was a long one. Thanks for sticking with me and following along, even if intermittently.
May 22, 2009
Day 21 - X Stretch
I executed this entire program and it was a real relief. I can see how necessary this is and how far I have to go before I'll be flexible enough to put in real work on the Kenpo X kicks. I might start doing this more than once a week.
Oh, boy next stop Yoga X for real.
Oh, boy next stop Yoga X for real.
Day 20 - Kenpo X
OK, here's were I admit that I am a former AAU State of Ohio and National Tae Kwon Do Champion. I've fought in multiple tournaments and have trophies and gold medals as rewards for my efforts. While my upper body Kenpo work was solid, with hand weights and all. My front and back kicks were OK, not great. My side kicks were pitiful. My hip abductors are so tight that I can't execute a good side kick to save my life.
This was a real eye opener and I will not skip Stretch X or Yoga X again. I must increase my flexibility using these two programs starting now.
This was a real eye opener and I will not skip Stretch X or Yoga X again. I must increase my flexibility using these two programs starting now.
Day 19 - Legs & Back, Ab Ripper X
I put in work again today on Leg, Back and Ab Ripper X. I gave it all I had today leading into a week of recovery, not to be confused with rest, this will be an active recovery week with workouts daily.
My legs and back are getting stronger and bigger already. I can feel and see the difference, including in the execution of the moves. It is exactly as the program says, by week three your body adapts to the new movements and begins to perfect them. I am using heavier weights and going lower and on legs and harder on back. I also went to the gym and did some extra heavy weight work on legs and back. I did standing calf extensions with 900 lbs weights, hack squats with 180 lbs, silver back shrugs with 225 lbs, low pulley row with 200 lbs and bent over row with 225 lbs. I did only 8-10 reps on each to promote growth going into recovery week.
I am expecting real growth over the next 7 days.
My legs and back are getting stronger and bigger already. I can feel and see the difference, including in the execution of the moves. It is exactly as the program says, by week three your body adapts to the new movements and begins to perfect them. I am using heavier weights and going lower and on legs and harder on back. I also went to the gym and did some extra heavy weight work on legs and back. I did standing calf extensions with 900 lbs weights, hack squats with 180 lbs, silver back shrugs with 225 lbs, low pulley row with 200 lbs and bent over row with 225 lbs. I did only 8-10 reps on each to promote growth going into recovery week.
I am expecting real growth over the next 7 days.
Day 18 - Yoga X
Bottom line, I didn't even do it today. Yoga X is horribly difficult for me and I just didn't do it. I ran a few miles instead and rested a bit. I did not Bring It today.
May 20, 2009
P90X Goals
Here's a good time to talk about my goals with P90X. First, I am not following the Food Program. Honestly, when I first moved to Chicago in 1996, my good friend that put me up for 3 months till my apartment building was finished and I could move it and he had a cook. It was great. She'd show up on Sunday and say, what do you want to eat this week. I'd say Steak, Salmon, Sushi, Shrimp. Bamm! It was all there and off the chain.
If that was now, I could just hand her the P90X menu and say, all of this. Who do they think I am, Emeril Lagasse, Wolfgang Puck? Plus I travel so it is virtually impossible on the road. So, I'll have to accept the fact that I won't be precisely on target without the food plan. That said, my goals remain the same.
Current: 11.5% body fat; Goal: 7%
Current: 195.6 lbs; Goal: 185 lbs
Current: 32 inch waist; Goal: 30 inches
Current: 50 inch shoulders; Goal: 51 inches
Current: 2 miles in 14:30; Goal: 2 miles in 14:06
Current: 55 sit ups in 2 min; Goal: 72 sit ups in 2 min
Current: 73 push ups in 2 min; Goal: 80 push ups in 2 min
If that was now, I could just hand her the P90X menu and say, all of this. Who do they think I am, Emeril Lagasse, Wolfgang Puck? Plus I travel so it is virtually impossible on the road. So, I'll have to accept the fact that I won't be precisely on target without the food plan. That said, my goals remain the same.
Current: 11.5% body fat; Goal: 7%
Current: 195.6 lbs; Goal: 185 lbs
Current: 32 inch waist; Goal: 30 inches
Current: 50 inch shoulders; Goal: 51 inches
Current: 2 miles in 14:30; Goal: 2 miles in 14:06
Current: 55 sit ups in 2 min; Goal: 72 sit ups in 2 min
Current: 73 push ups in 2 min; Goal: 80 push ups in 2 min
May 19, 2009
Day 17 - Shoulders, Arms and Ab Ripper X
Finally, I got to use my new adjustable weight dumbbell set. They really helped me up my weight and drop my reps. They are more complicated than I thought. First you have to work for NASA and have been trained to use an abacus to adjust the weights fast enough to keep up with Tony Horton who has a full individual set at his disposal on the Beach Bodies set for P90X. Anyway, I gave it a shot and hit my goal of using enough weight to reduce my reps from 12-15 and more down to 8-11 reps to get to size.
Today was very very difficult. It's hard to compare my progress since in Week One I used 25 and 15 lb dumbbells only. Week Two I experimented with the heavy bands which provided more resistance than my 25 lbs dumbbells, so once again, inconsistent comparison.
This week, today, I pumped very hard. My arms, chest, abs and shoulders are killing me. Jordan came down and did the bonus sets with me, specifically the lying tricep raise. He likes working out as well which is very cool. Triceps are my personal favorite. Tony Horton said if anyone at home did more that 26 he'd come to your home, I cranked out 39 Left Tri, 35 Right Tri, then 35 Left Tri and 31 Right Tri. In previous weeks I came in just under 30 each arm both sets, both weeks.
The tricep is my favorite muscle and I work it hard and for some reason, my left arm is slightly stronger than my right. Although I have a major tendon pain between my wrist and elbow on all bicep curl exercises on the left and it is getting worse. I also have a torn something or other in my right shoulder. My remedy for both is to ignore them, use more weight and work harder because I am not lightening up period end of story.
After helping to put the boys to bed at the end of my workout, I went back and knocked out Ab Ripper X. On the forward bicycle I hand those hands up in the air but the Phifer Scissors are still nearly impossible to complete (i.e. I can do 20 max).
At 10:30 pm, I jumped in the truck and went to the gym. I added heavy weights for forearms, additional obliques and wrist exercises. I feel like I have been in a fight right now. Then at 1:21 left in the Lakers vs Nuggets Game 1, I started a 20 min run at 7.5 mph. When the game ended I had 6:30 left and two of my favorite videos came on, Don't Speak by No Doubt and Cry For You by September. That's it for today.
Tomorrow Yoga X and Legs.
Today was very very difficult. It's hard to compare my progress since in Week One I used 25 and 15 lb dumbbells only. Week Two I experimented with the heavy bands which provided more resistance than my 25 lbs dumbbells, so once again, inconsistent comparison.
This week, today, I pumped very hard. My arms, chest, abs and shoulders are killing me. Jordan came down and did the bonus sets with me, specifically the lying tricep raise. He likes working out as well which is very cool. Triceps are my personal favorite. Tony Horton said if anyone at home did more that 26 he'd come to your home, I cranked out 39 Left Tri, 35 Right Tri, then 35 Left Tri and 31 Right Tri. In previous weeks I came in just under 30 each arm both sets, both weeks.
The tricep is my favorite muscle and I work it hard and for some reason, my left arm is slightly stronger than my right. Although I have a major tendon pain between my wrist and elbow on all bicep curl exercises on the left and it is getting worse. I also have a torn something or other in my right shoulder. My remedy for both is to ignore them, use more weight and work harder because I am not lightening up period end of story.
After helping to put the boys to bed at the end of my workout, I went back and knocked out Ab Ripper X. On the forward bicycle I hand those hands up in the air but the Phifer Scissors are still nearly impossible to complete (i.e. I can do 20 max).
At 10:30 pm, I jumped in the truck and went to the gym. I added heavy weights for forearms, additional obliques and wrist exercises. I feel like I have been in a fight right now. Then at 1:21 left in the Lakers vs Nuggets Game 1, I started a 20 min run at 7.5 mph. When the game ended I had 6:30 left and two of my favorite videos came on, Don't Speak by No Doubt and Cry For You by September. That's it for today.
Tomorrow Yoga X and Legs.
Day 16 - Plyometrics X
It's Sunday morning and I've got a 1:58 pm flight to Grand Rapids, MI via Chicago. At 8:00 am, I head to the gym and crank out 3.75 miles. Then back home to shower, help get the boys ready for church and then down to my P90X studio/gym and get going on Plyometrics X 30 min. after completing the run. Big mistake.
Plyometrics X puts the X in P90X, so says Tony Horton and I can confirm that fact. I skipped the warm up, because what the heck, I already ran and I am warmed up. 5 exercises into Plyo X, I knew that running before this was a bad idea. I sucked it up and worked even harder. Double Heismans, Monster Tires, Running Stance Double Jump Switchbacks, you name it I was sweating up a storm and working out harder than ever.
I barely got showered again and ready for the cab that was early and when I got to Grand Rapids I was not ready to got to the reception and meet clients and colleagues. Oh yeah, after two flights and traveling for 7.5 hours to get there I felt like crap and slept about 3 hours that night.
Plyometrics X puts the X in P90X, so says Tony Horton and I can confirm that fact. I skipped the warm up, because what the heck, I already ran and I am warmed up. 5 exercises into Plyo X, I knew that running before this was a bad idea. I sucked it up and worked even harder. Double Heismans, Monster Tires, Running Stance Double Jump Switchbacks, you name it I was sweating up a storm and working out harder than ever.
I barely got showered again and ready for the cab that was early and when I got to Grand Rapids I was not ready to got to the reception and meet clients and colleagues. Oh yeah, after two flights and traveling for 7.5 hours to get there I felt like crap and slept about 3 hours that night.
Day 15 - Week 3 - Chest, Back and Ab Ripper X
First thing Saturday morning I head back to Sport Authority and the sales manager had my other missing DB ready. Guess what you don't need weights for Chest, Back and Ab Ripper X so I wasted all that time for nothing. It's all body weight exercises. Rookie mistake on my part.
I'm regrouped and I step up to Chest, Back and Ab Ripper X. I'm angry and hyped and I cranked out more reps on the first and second rounds than week one and week two in nearly every single exercise set. I even kept up in Ab Ripper X and was very pleased.
My chest, back and abs were still hurting on Tuesday 3 days later. I'm starting to notice chest, back, shoulders and arms are getting bigger. Ran 3.75 miles today working my way up to 5 miles 5 times a week.
I'm regrouped and I step up to Chest, Back and Ab Ripper X. I'm angry and hyped and I cranked out more reps on the first and second rounds than week one and week two in nearly every single exercise set. I even kept up in Ab Ripper X and was very pleased.
My chest, back and abs were still hurting on Tuesday 3 days later. I'm starting to notice chest, back, shoulders and arms are getting bigger. Ran 3.75 miles today working my way up to 5 miles 5 times a week.
In search of more weight (Day 15 Not Happening)
OK, time for a confession. I started this journey with 25 lbs bumbbells (DB) and after the first two weeks, I decided that executing 12-15 or more reps (the lean program) was not working for me. I want size since I have been working to get lean long enough. Therefore, I struck out into retail America to purchase some adjustable weights. I went to Gym Source in Columbia and they had Bowflew 5-52.5 lb adjustable DBs for $400 USD which was a little high for my liking. The had a different set that cost less and went to 90 lbs but you'd have to be a neural surgeon to adjust them quick enough to keep up with Tony Horton on P90X.
So, I went to Dick's and they had the Bowflex set for $50 less than Gym Source. Unfortuantely, they only had the floor model. I told the young salesman to wrap them up. He told me he could not sell the floor model. I told him that I was ready to spend $350 and that if he didn't sell me that set, I would not spend buy anything more expensive than racquetballs in here ever again. I told him if I were in Chicago, someone would have had these things in my truck by now. He didn't seem to care so I walked out. The bad news is, now it's 8:30 pm and time is running out in my small town to buy anything.
I head up Route 40 to Sports Authority and purchase the Golds Gym yada yada yada DB set that goes 5-50 lbs. Not nearly the weight I need for 75 days from now, but enough to get me through days 15-60. I get home and start setting up the stand and weight set only to discover the floor clerk only brought one of the DBs so Day 15 is shot to heck and I am off schedule. AHHHHHHH!
So, I went to Dick's and they had the Bowflex set for $50 less than Gym Source. Unfortuantely, they only had the floor model. I told the young salesman to wrap them up. He told me he could not sell the floor model. I told him that I was ready to spend $350 and that if he didn't sell me that set, I would not spend buy anything more expensive than racquetballs in here ever again. I told him if I were in Chicago, someone would have had these things in my truck by now. He didn't seem to care so I walked out. The bad news is, now it's 8:30 pm and time is running out in my small town to buy anything.
I head up Route 40 to Sports Authority and purchase the Golds Gym yada yada yada DB set that goes 5-50 lbs. Not nearly the weight I need for 75 days from now, but enough to get me through days 15-60. I get home and start setting up the stand and weight set only to discover the floor clerk only brought one of the DBs so Day 15 is shot to heck and I am off schedule. AHHHHHHH!
May 15, 2009
P90X Week 2 - Days 7-14
Week 2 was a lot better than Week 1. I made smoother transitions between body weight exercises and made better choices on my weights and use of bands.
Chest, Back and Ab Ripper X
I went through this with minimal interruption and almost no pauses of the DVD. I put a lot into this day and I got it done early. I did more reps of pull ups in every variation and pushups. On some pull up sets, I did over 20. I kept better pace with Ab Ripper X this round, but the scissors still killed me and I could not complete them on pace. Ran 2.4 miles.
Plyometrics
This session is crazy. Tony call this the mother of all P90X sessions and I agree. It is intense and even the breaks are active recovery. I kept the intensity high and sweat was pouting the entire time. Ran 3.0 miles.
Shoulders & Arms, Ab Ripper X
I used the bands for most of this and tightened them up and they provided more resistance that my weights. Plus the bands provide constant tension and resistance. My arms and legs are my strongest points so I can go extra hard on these areas and I did. Ran 2.4 miles.
Yoga X
When I popped in the DVD and that clock showed this was a 1 hr 32 min session, I knew that my short attention span would not get me through this. It is hilarious. He tells you to clear your mind, then all you can think about is Yoga X and how to execute the vinyasas. Last week I made it through 1 hour, this time I only got through 46 min. The moves are hard enough but this session is so boring, my mind feels like it is going to explode. Yes, I understand that is the opposite of the goal of yoga, but that's me. So next week, I am not going to choose no music during the set up and put my iPod in the speakers and blast my 90 min workout mix. While my mind will focus on the music more that the moves, I expect I will get through the entire session. Ran 2.4 miles.
Legs & Back, Ab Ripper X
By the time I got to this day, I was ready to go and fully recovered. I hit the legs and back hard and was no slouch in Ab Ripper X. Tonight when I played racquetball (lost badly to Kirk), I jumped for a shot and I could not believe how high I go up. He was even tripping. This is one of my favorite days.
Kempo X
I bought some weighted (1 lb) gloves and kicked Kempo in the X. Now, as a former National Tae Kwon Do Champion and Full Contact Karate Fighter, I was not pleased with my performance last week. This week it was on. Of course, I would not step in a ring without considerably more training, but I burned over 1,000 calories in this session. Ran 2.4 miles.
Stretch X or Rest
I chose rest for $200, with the exception of running 2.5 miles at midnight and playing 3 games of racquetball at 9:30 pm.
I am still on the Isagenix plan rather than the P90X meal plan. I am eating a ton of protein in the form of fish, recovery drinks (again Isagenix) and water. I had dinner with Felix and Maria on Wednesday evening and probably ate more than plan, but it was 75% protein.
Week 3 starts later today. I have a heavy travel schedule this week, so there will be a few doubles.
Chest, Back and Ab Ripper X
I went through this with minimal interruption and almost no pauses of the DVD. I put a lot into this day and I got it done early. I did more reps of pull ups in every variation and pushups. On some pull up sets, I did over 20. I kept better pace with Ab Ripper X this round, but the scissors still killed me and I could not complete them on pace. Ran 2.4 miles.
Plyometrics
This session is crazy. Tony call this the mother of all P90X sessions and I agree. It is intense and even the breaks are active recovery. I kept the intensity high and sweat was pouting the entire time. Ran 3.0 miles.
Shoulders & Arms, Ab Ripper X
I used the bands for most of this and tightened them up and they provided more resistance that my weights. Plus the bands provide constant tension and resistance. My arms and legs are my strongest points so I can go extra hard on these areas and I did. Ran 2.4 miles.
Yoga X
When I popped in the DVD and that clock showed this was a 1 hr 32 min session, I knew that my short attention span would not get me through this. It is hilarious. He tells you to clear your mind, then all you can think about is Yoga X and how to execute the vinyasas. Last week I made it through 1 hour, this time I only got through 46 min. The moves are hard enough but this session is so boring, my mind feels like it is going to explode. Yes, I understand that is the opposite of the goal of yoga, but that's me. So next week, I am not going to choose no music during the set up and put my iPod in the speakers and blast my 90 min workout mix. While my mind will focus on the music more that the moves, I expect I will get through the entire session. Ran 2.4 miles.
Legs & Back, Ab Ripper X
By the time I got to this day, I was ready to go and fully recovered. I hit the legs and back hard and was no slouch in Ab Ripper X. Tonight when I played racquetball (lost badly to Kirk), I jumped for a shot and I could not believe how high I go up. He was even tripping. This is one of my favorite days.
Kempo X
I bought some weighted (1 lb) gloves and kicked Kempo in the X. Now, as a former National Tae Kwon Do Champion and Full Contact Karate Fighter, I was not pleased with my performance last week. This week it was on. Of course, I would not step in a ring without considerably more training, but I burned over 1,000 calories in this session. Ran 2.4 miles.
Stretch X or Rest
I chose rest for $200, with the exception of running 2.5 miles at midnight and playing 3 games of racquetball at 9:30 pm.
I am still on the Isagenix plan rather than the P90X meal plan. I am eating a ton of protein in the form of fish, recovery drinks (again Isagenix) and water. I had dinner with Felix and Maria on Wednesday evening and probably ate more than plan, but it was 75% protein.
Week 3 starts later today. I have a heavy travel schedule this week, so there will be a few doubles.
May 05, 2009
P90X Day Six - Kempo X
Right off the bat, I am not a fan of fast moving speed punching and kicking classes because if you are not hitting something you could be damaging your joints. Tony was clear to advise us not to lock out. How do you that while punching and kicking like you mean it and 2/3 through each set, he goes into double time.
Well, I worked on form and kept pace and pulled it out. I did one this a day early at 6:46 am today and it was a good wake me up. I needed to get it out of the way before I hit the road because I won't have anyplace to be punching and kicking around like this where I'm staying. Lots of sweat and my body effectively now has until Thursday to hit Day Seven Stretching.
I like Kempo X. I did learn, I seriously need to get my stretch going and daily since I am no where near the flexibility I used to be our should be right now. That could lead to injury so no more taking it for granted.
Bring It.
Well, I worked on form and kept pace and pulled it out. I did one this a day early at 6:46 am today and it was a good wake me up. I needed to get it out of the way before I hit the road because I won't have anyplace to be punching and kicking around like this where I'm staying. Lots of sweat and my body effectively now has until Thursday to hit Day Seven Stretching.
I like Kempo X. I did learn, I seriously need to get my stretch going and daily since I am no where near the flexibility I used to be our should be right now. That could lead to injury so no more taking it for granted.
Bring It.
P90X Day Five - Legs, Back and Ab Ripper X
I kicked off Day Five at 1:20 am and kicked Leg and Back to the curb. Why did I start at 1:20 am, A) I'm traveling later and I don't see myself completing this in a hotel room and B) I was up pumped and ready to go.
I'd skipped the run today because I was getting the feeling that a daily hauling of ass running like a mad man along with this might not allow me to give 100%. One day's rest was just enough. I was strong throughout the 21 exercises. I already spend a lot of time on my legs so they were up to this challenge and it was challenging. Wall Squats and Single Leg Wall Squats for 1:45. I must have done thousands of lunges so those were not a chore, keeping my balance at tempo was tough with weights.
The back exercises were basically inserted to give your legs a break and he said as much. So we six different pull variations and I completed 110 in total. He said that his group did an average of 120. A year ago I could not do one pull up or chin up of my body weight.
There is no doubt that I will look and be different at the end of 90 days. Six down, 84 to go. I will run tonight and tomorrow Day Seven Stretching. I am going to take this super serious since I am not flexible.
I'd skipped the run today because I was getting the feeling that a daily hauling of ass running like a mad man along with this might not allow me to give 100%. One day's rest was just enough. I was strong throughout the 21 exercises. I already spend a lot of time on my legs so they were up to this challenge and it was challenging. Wall Squats and Single Leg Wall Squats for 1:45. I must have done thousands of lunges so those were not a chore, keeping my balance at tempo was tough with weights.
The back exercises were basically inserted to give your legs a break and he said as much. So we six different pull variations and I completed 110 in total. He said that his group did an average of 120. A year ago I could not do one pull up or chin up of my body weight.
There is no doubt that I will look and be different at the end of 90 days. Six down, 84 to go. I will run tonight and tomorrow Day Seven Stretching. I am going to take this super serious since I am not flexible.
May 04, 2009
P90X Day Four - Yoga X
This was completely over the top hard. I've taken Yoga, Yoga Pilates, Fitness Yoga and many of these moves were in Yoga X. I could do the kinetic and static poses, but I could not hold them. I absolutely did not Bring It today.
May 03, 2009
P90X Day Three - Shoulders and Arms
Fred and I performed all these exercises with 25 lb and 15 lb bumbbells. I'm going to have to spring for some 35 or 40 l pounders to max out at 8-10 reps on some of the exercises so far. I am trying to avoid buying a full set or one of those integrated systems. We'll see how long that lasts.
I came into this session a feeling comfortable since I already do plenty of arms and shoulder work. I benefited from that since I had performed all the those exercises before and I was comfortable with form and execution. All that means is that it was as intense as I expected but I was hanging in there. The Tricep workouts were were different. They had a full minute of tempo rated tricep dips on a chair, flip-grip twist triceps kick backs and something called the crouching cohen curl which hurt like heck on the biceps and hamstrings. Today he did not have water breaks and we had to push through this one. If you wanted break you had to press pause. We pressed pause a few times
Then after we were done we noticed that there was about 12 min left and the instructor told us we were now in the bonus round. We had a choice to skip to Ab Ripper X or enter the bonus round. So in the bonus round there were three advanced exercises for each muscle group, shoulder, bicep and tricep. The killer was the Side Tri Rise. This is a body weight exercise where you lie on your side and take the opposite arm and push your entire upper body up like a side tricep pushup. It was crazy but we cranked out plenty and were in pain when the bonus round was over.
As soon as Ab Ripper X started up, I got motivated and worked much harder today than on Day One when I barely had enough energy to press pause. We went through the entire Ab Ripper X without a break and Day Three was a wrap.
Of course, if you read Day Two, you know I had to go back and do the Plyometrics after Fred left. I was really spent after that. So at 9:18 PM I've got to get batteries for the camera, figure out why it is not working, fix it, up load the pics and run 2.5 miles.
That brings me to the biggest challenge I will have as I move through this program - Getting Enough Rest. I have got to master that quick or my results will be stunted.
I came into this session a feeling comfortable since I already do plenty of arms and shoulder work. I benefited from that since I had performed all the those exercises before and I was comfortable with form and execution. All that means is that it was as intense as I expected but I was hanging in there. The Tricep workouts were were different. They had a full minute of tempo rated tricep dips on a chair, flip-grip twist triceps kick backs and something called the crouching cohen curl which hurt like heck on the biceps and hamstrings. Today he did not have water breaks and we had to push through this one. If you wanted break you had to press pause. We pressed pause a few times
Then after we were done we noticed that there was about 12 min left and the instructor told us we were now in the bonus round. We had a choice to skip to Ab Ripper X or enter the bonus round. So in the bonus round there were three advanced exercises for each muscle group, shoulder, bicep and tricep. The killer was the Side Tri Rise. This is a body weight exercise where you lie on your side and take the opposite arm and push your entire upper body up like a side tricep pushup. It was crazy but we cranked out plenty and were in pain when the bonus round was over.
As soon as Ab Ripper X started up, I got motivated and worked much harder today than on Day One when I barely had enough energy to press pause. We went through the entire Ab Ripper X without a break and Day Three was a wrap.
Of course, if you read Day Two, you know I had to go back and do the Plyometrics after Fred left. I was really spent after that. So at 9:18 PM I've got to get batteries for the camera, figure out why it is not working, fix it, up load the pics and run 2.5 miles.
That brings me to the biggest challenge I will have as I move through this program - Getting Enough Rest. I have got to master that quick or my results will be stunted.
P90x Day Two - Plyometrics
In the spirit of truth in blogging, Day Two actually occurred after I completed Day Three. Therefore, that makes this Day "Twree" or something like that. Let's just say it was a mistake on my part not to complete it yesterday as designed.
I woke up at 6:45 am today and text'd my standing Sunday morning racquetball partner that I could not make it this morning thanks to Day One. I woke up again at 9:00 am and proceeded to head to the gym and run 4.0 miles in 30 min. When I finished I thought that I had just completed the hardest thing I had ahead of me for the day, even though I knew I had to knock out Day Two and Three before midnight. I was wrong by a long shot.
Plyometrics was so intense, even the creator of P90X was grabbing his knees a couple of times in the 50 + min session. I've been taking advanced group fitness training classes for 7 months now and all of that only prepared me to get my hat handed to me in this session. My quads, hamstrings, calves and glutes were on fire. I pushed through the pain but lost some personal points on form. There must have been 12-15 different exercises that had me jumping all over my basement from squat jumps, to jumping on one leg for calves, to running tires (imaginary of course) and so on. I was drenched at the end of this and absolutely dreading the fact I had run and done day three just before this. At one point my youngest son Jordan jumped off a chair onto my back while I was jumping around. Part of me was laughing and the other part was wondering if there are stunt kids out there anywhere making a living.
Thanks to the running and Day One and Day Three which proceeded me starting Plyometrics today, I started this session with every single bone in my body hurting. I could only think of three things as I went through this agony that I was loving at the same time:
1) Why in the hell won't my camera connect with my Mac so that I could download those pics I took earlier today as required by the P90X? That is really bugging me.
2) Am I really going back to the gym tonight to run a quick 2.5 miles? That is still up in the air, but knowing me I will do it.
3) I will work hard to avoid having to complete 2 DVDs in the same day again. I feel like I used to feel after a full contact karate match. That is not a good feeling.
I estimate that I burned about 600-700 calories. Why estimate and not use my Polar RS 100 Heart Rate Monitor? Well, somehow I lost it about 10 days ago and I can't find it. Until then I used it everyday twice a day for almost a year so I have a good idea what was going on and I checked my heart rate. This is a good one for me to take on the road since I won't be hauling dumbbells through TSA checkpoints or in checked bags.
That's it for day two.
I woke up at 6:45 am today and text'd my standing Sunday morning racquetball partner that I could not make it this morning thanks to Day One. I woke up again at 9:00 am and proceeded to head to the gym and run 4.0 miles in 30 min. When I finished I thought that I had just completed the hardest thing I had ahead of me for the day, even though I knew I had to knock out Day Two and Three before midnight. I was wrong by a long shot.
Plyometrics was so intense, even the creator of P90X was grabbing his knees a couple of times in the 50 + min session. I've been taking advanced group fitness training classes for 7 months now and all of that only prepared me to get my hat handed to me in this session. My quads, hamstrings, calves and glutes were on fire. I pushed through the pain but lost some personal points on form. There must have been 12-15 different exercises that had me jumping all over my basement from squat jumps, to jumping on one leg for calves, to running tires (imaginary of course) and so on. I was drenched at the end of this and absolutely dreading the fact I had run and done day three just before this. At one point my youngest son Jordan jumped off a chair onto my back while I was jumping around. Part of me was laughing and the other part was wondering if there are stunt kids out there anywhere making a living.
Thanks to the running and Day One and Day Three which proceeded me starting Plyometrics today, I started this session with every single bone in my body hurting. I could only think of three things as I went through this agony that I was loving at the same time:
1) Why in the hell won't my camera connect with my Mac so that I could download those pics I took earlier today as required by the P90X? That is really bugging me.
2) Am I really going back to the gym tonight to run a quick 2.5 miles? That is still up in the air, but knowing me I will do it.
3) I will work hard to avoid having to complete 2 DVDs in the same day again. I feel like I used to feel after a full contact karate match. That is not a good feeling.
I estimate that I burned about 600-700 calories. Why estimate and not use my Polar RS 100 Heart Rate Monitor? Well, somehow I lost it about 10 days ago and I can't find it. Until then I used it everyday twice a day for almost a year so I have a good idea what was going on and I checked my heart rate. This is a good one for me to take on the road since I won't be hauling dumbbells through TSA checkpoints or in checked bags.
That's it for day two.
May 02, 2009
P90X Day One - Chest, Back and Ab Ripper X
I'm kicking this off at 11.5% body fat and 195.6 lbs (BMI = 26). That is my starting point. My goal is less than 9% body fat and 185 lbs.
Fred and I did this one together at the McCullough Estate at about 10:00 pm (note to self...Start earlier than 10:00 pm). Fred and I were prepared to "Bring It" and the session brought it to us. I thought I was in pretty good shape and well prepared to start this program. While my assessment tests showed I was well within the range of being ready to go, I didn't feel that way while going through it.This was rough. Tony Horton does not give you a break in between workouts. You need to have things set up to move smoothly between the push up routines to the pull up routines and back. Yes there are programmed water breaks, but that's it. This is an intense work out and I felt it the next morning (i.e this morning). Then when we were through with Chest and Back, that DVD started right into Ab Ripper X. We did 12 different variations of push ups and pull ups with very high intensity using dumbbells and a pull up bar. Then we went back through those 12 all over again. Ab Ripper X is 349 ab exercises in rapid succession with no breaks over 15 min. The people on the DVD were fresh and not the same folks doing the Chest and Back, therefore, they didn't have the challenge or being spent going through Chest and Back. These were not your normal ab exercises and even if you are familiar with them, the intensity changes everything.
I am also committed to running approximately 2.5 miles a day for my cardio. That amounts to P90X Doubles.
My chest, back, biceps, triceps and abs are seriously hurting. Then I bounced up this morning for my Saturday 6:45 am Total Conditioning Class and the 2.5 mile run.
Day One is in the books. I started on time and plan to finish on time. Today, I'm taking it easy, cleaning the garage, taking the boys to see Wolverine: X-Men Origins and then on to Day Two Plyometrics.
April 10, 2009
P90X Preparing to begin
It is three weeks before I begin P90X. I am spending the next 21 days building my endurance, strengthening and trying to get as lean as possible before I get started. I'm still trying to figure out how I am going to set up for the pull ups. This is going to be interesting.
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