Giving away a P90X Hat and P90x Shirt to whoever posts daily on this thread and finishes P90x! http://bit.ly/fYMa7x Not to late to start on your fitness journey. Make the new year a great one! Sign up with me: http://bit.ly/c9lHRJ then post here: http://bit.ly/fYMa7x to get started. We can work together to reach your goal once and for all!
Let's Do THIS!
John
Friday, December 31, 2010
Tuesday, December 28, 2010
Coach Update - Tuesday December 28th 2010 - Get ready for the New Year
Hi Team!
Hope your holidays were AWESOME. Yes, I treated myself to some of the goodies like we all did. Now it’s time to get to planning our new year of fitness. What does that mean for us? It means change. Yes, there’s that word again. Time to make the change. It doesn’t matter if it’s P90X, Running, Zumba, Tread Mills, INSANITY, Weight Lifting, Walking or just ole school NUTRITION. Do something. Change. Once a week, twice a week, all week. Pick something and plan. Pick a goal, set a date, then get on the road to fitness and don’t look back.
Never look back. You can’t move forward if you looking behind. We call it the past because that’s where it belongs. Behind us. I have created a forum thread to help us stay motivated. If you are a client of mine then you can access it directly. If you’re not a client then sign up here: http://bit.ly/c9lHRJ. Then make a post here http://bit.ly/fYMa7x for motivation & accountability! Introduce yourself and explain what you’re goals are. Posting daily on the thread helped me achieve my goal of losing 50lbs. Without the help of others and surrounding myself with likeminded people on the same journey I may not have had such great results. I can’t stress enough how helpful this is. It doesn’t matter to me what program or exercise you are doing. Post to the thread. I’ll be there to guide you daily and so will others who are on the same journey. Make this one of the things you change. Getting out there and post.
Send me your New Year fitness resolutions. I want to help you reach your goals. By putting them in an email and sending them you are confirming your dedication to being fit and healthy. Finished a program? Send me an email and lets chat about your results.
You can and will do this. You are no different than anyone else you see that has lost a ton of weight and got super fit. You can. You will. You are powerful!
Be safe and change!
John
Hope your holidays were AWESOME. Yes, I treated myself to some of the goodies like we all did. Now it’s time to get to planning our new year of fitness. What does that mean for us? It means change. Yes, there’s that word again. Time to make the change. It doesn’t matter if it’s P90X, Running, Zumba, Tread Mills, INSANITY, Weight Lifting, Walking or just ole school NUTRITION. Do something. Change. Once a week, twice a week, all week. Pick something and plan. Pick a goal, set a date, then get on the road to fitness and don’t look back.
Never look back. You can’t move forward if you looking behind. We call it the past because that’s where it belongs. Behind us. I have created a forum thread to help us stay motivated. If you are a client of mine then you can access it directly. If you’re not a client then sign up here: http://bit.ly/c9lHRJ. Then make a post here http://bit.ly/fYMa7x for motivation & accountability! Introduce yourself and explain what you’re goals are. Posting daily on the thread helped me achieve my goal of losing 50lbs. Without the help of others and surrounding myself with likeminded people on the same journey I may not have had such great results. I can’t stress enough how helpful this is. It doesn’t matter to me what program or exercise you are doing. Post to the thread. I’ll be there to guide you daily and so will others who are on the same journey. Make this one of the things you change. Getting out there and post.
Send me your New Year fitness resolutions. I want to help you reach your goals. By putting them in an email and sending them you are confirming your dedication to being fit and healthy. Finished a program? Send me an email and lets chat about your results.
You can and will do this. You are no different than anyone else you see that has lost a ton of weight and got super fit. You can. You will. You are powerful!
Be safe and change!
John
Saturday, November 27, 2010
Lose those Thanksgiving pounds with Shakeology 3 pack trial version
Feeling a little bloated after Thanksgiving? Give Shakeology a try as part of loosing weight after the holidays. Get a 3 Day 3 Pack for $15.00 -> find out more: http://bit.ly/csRwcc
Shakeology is a major part of my daily nutrtion. It has saved me so many times from the buffet at the chinese restaurant. The fiber helps me keep my nutrition moving through my body and will help remove any processed foods you may have eaten. Your colon can hold up to 23lbs of food! Processed food blocks the intestines and adds to your total weight and also blocks nutrients you need each and every day. Critical stuff in staying healthy. Try a trial pack, could make the difference in your weight.
Shakeology is a major part of my daily nutrtion. It has saved me so many times from the buffet at the chinese restaurant. The fiber helps me keep my nutrition moving through my body and will help remove any processed foods you may have eaten. Your colon can hold up to 23lbs of food! Processed food blocks the intestines and adds to your total weight and also blocks nutrients you need each and every day. Critical stuff in staying healthy. Try a trial pack, could make the difference in your weight.
Tuesday, November 23, 2010
Day 9 of my journey to 10% body fat or bust.
Day 9 of my journey to 10% body fat or bust. Just got through with Insanity Plyometric Circuit and did P90x ( http://bit.ly/cjbqX5 ) Chest/Back and Ab ripper X lastnight until midnight. Yeah, I dont miss workouts! Also started my 6 meals a day program. Different but managable. Last week I just did p90x weight training and kept my calories at my maintenance level to see if I would gain or loss weight. I stayed the same with just a slight gain in body fat. This weeks goal is to continue the p90x weight training and sub in insanity for p90x cardio nights to get the calorie deficit I need to lean.
Friday, November 12, 2010
CHANGE - CHANGE TODAY FOR CHANGE TOMORROW
MOTIVATION
Hey Team, once again we cover the topic of change. Currently I’m still patiently waiting for my chest to heal. I have been working out day in and day out for over a year now and loving every minute. Feels nice and cozy. Comfort. Then I had to change it due to my injury. 
I started feeling complacent, doubtful and worried. Oh, man will I start gaining fat? Will I lose the muscle I have gained? This was a change from what I had become accustom to. I didn’t like it. I didn’t like the change. It’s what wrecks most of our efforts to reach our goals. We are forced to change what we do day in and day out for better or for worse. We want change but don’t want to change what we do to get there. It disrupts our daily routines. It disrupts our comfort zone. It may even disrupt other peoples comfort zone.
We have to change what you do each and every day to make change in your fitness. It’s not just the weekends its EVERY DAY! Each and every day. Embrace change and see it as a FANTASTIC and WONDERFUL way to put you in a place where have always wanted to be. So what if you can’t eat a big mac. Trade it in for the body and life you deserve. People who succeed have one thing in common. They change. They try it and when it doesn’t work they change it. When they asked Edison what his secret was to invent the light bulb, he said he figured out 10,000 ways NOT to invent the light bulb first. If you only change a little, you get a little change. Make a big change and you get a big change. 
You first have to change and keep changing. Embrace it and make it work. Throw out fear and replace with strength. Write it down. Each and every day. I AM CHANGING, I AM FEARLESS, I LOVE CHANGE! When your brain believes it your life will also. WRITE IT, BE IT!
We are all changing together here so you are not alone. I have your back and so do millions of other people on the same journey. You are never alone. When you push play, when you make the right nutrition decision, you are not alone. We are all here together with you making the same decisions day in and day out. DO IT and CHANGE! This team is moving forward.
Hey TeamSixPack!
If you haven't seen it on Facebook yet, it's true: Beachbody is waiving the initial $39.95 start up fee as a Coach/Preferred Customer for the rest of the year starting yesterday. That means anyone can get a program or product right off the bat at a 25% discount, and only pay the $14.95 a month after the first. You'll save $30 on the initial order of P90X, for example, and if you use the Recovery Drink and a box of protein bars per month, you'll be saving money every month. That's in addition to being able to build a business with this just by telling others to do the exact same thing.
If someone buys Shakeology as a Coach/Preferred Customer it's $89, vs. $119 retail. Add in the $14.95 per month service charge and it's still only $103.95, which is $16 off the retail cost. If they get it auto shipped on Home Direct, it's free shipping. That's $3.46 per serving.. you can't go into a store and buy a Muscle Milk Protein Shake (pre-made) for that much. You can't buy a healthy meal for breakfast anywhere for that much. Most people spend more on Starbucks every day than that.
The best part of it all is if you love Shakeology, tell your friends about it. Then they can sign up with you and order it at the Coach/Preferred Customer discount and no sign up fee as well and you can earn 25% commision.
This is a big, big deal people! I just had to share this with you all! The have also released a new Shakeology video on what 100 doctors think about Shakeology. Listen to it from my site: 100 Doctors Can't Be Wrong
WHO IS TEAM SIXPACK: Team Six Pack is made up of you. You and people striving for the same thing. This is SYNERGISTIC fitness. Putting all the little pieces together to sky rocket our fitness experience to the next level. Sum of the whole. I will be placing a TEAM SIXPACK support thread on the forums in a few days where we can meet and discuss our journeys. Help support each other and many others that may need our help. I'll post the link in the next weekly coaches email.
You can always find out what's going on with me at my site, or my blog. Check it out! Please like my Facebook fan page and help promote SYNERGISTIC FITNESS to others! You tweet? Follow me on twitter.
You all have a great week and thanks for being a part of what makes TEAM SIXPACK great. YOU!
Tuesday, November 2, 2010
When Team Six Pack coaches UNITE -> TSP United!
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When Team Six Pack coaches unite -> TSP UNITED! |
Sunday, October 17, 2010
Be apart of what has changed my life - Beachbody Fitness
With this economy being the way it is I really feel I have to get the word out on this ASAP! I am sooo passionate about fitness as many of you already know. I started my journey last October, lost 50lbs on Power 90 and got ripped on P90X. In my journey I have met some of the most positive and successful people there is to meat. I have more energy, more confidence than I ever have and it shows. My friends tell me all the time. I try things I used to hesitate about. Now it's a no brainer. I run for charities, I feel calmer than any time before. I owe this to pushing play. I never realized how that one simple action would change me so much. It has changed how I treat my friends and family, and I don't meet strangers anymore, I meet people. I give more than before, I think of others before I think of myself more. I owe all of this from pushing play a year ago. Will I ever stop? NO! Why? Because the passion I have for this journey is to overpowering. How can I lose doing something I know works and feel this passionate about. I have never been so certain about something ever.
I want to share this with you because it comes from my heart. Beachbody has waived the fees for joining the coaching/preferred customer program. That is what truly pushed me to new heights and continues to light the fire underneath me each and every day I wake up. Sign up with me today. Join me on this journey, it's free. You can stop at anytime. Once you start I don't see you stopping. Sign up here today for free and lets change.
Free Signup: http://bit.ly/9uEve3
I want to share this with you because it comes from my heart. Beachbody has waived the fees for joining the coaching/preferred customer program. That is what truly pushed me to new heights and continues to light the fire underneath me each and every day I wake up. Sign up with me today. Join me on this journey, it's free. You can stop at anytime. Once you start I don't see you stopping. Sign up here today for free and lets change.
Free Signup: http://bit.ly/9uEve3
Saturday, October 16, 2010
New Team Six Pack group on facebook
I have added a new TEAM SIXPACK group page to facebook here: http://on.fb.me/bIUk8c. This group page is where my team of Beachbody Coaches and sponsors meet to discuss fitness, health, Beachbody products, wellness, and SYNERGISTIC FITNESS. Each member is dedicated to helping people reach their fitness goals. Trying to shed a few pounds or trying to lose hundreds. This team is here for you. Jump on board and follow us through our fitness journey. Email us questions right off the group page. We are here for you. We want to help you reach your true fitness potential.
TEAMSIXPACK
TEAMSIXPACK
Get 25% off P90x, Insanity, Turbo Fire, and many more fitness programs.
You can now get p90x, insanity, slim in 6, turbo fire and many other Beachbody programs for 25% off starting today by signing up as a beachbody coach. It starts today from 4pm est through December 31, 2010. Get 25% on product sales, 25% off product costs, potential fitness tax write offs, pay for your workout equipment, supplements, and make extra money while you get in shape. Surround yourself with like minded, positive, passionate, goal oriented people that love helping others get fit while you get fit. We have a whole team of Beachbody coaches ready to help you grow a successful home based business. You wont be going it alone. We support you. Set your own hours, be your own boss finally! All while you get in shape or continue your fitness journey. I love it! Best thing I ever did. Starting Oct 16 thru Dec 31, 2010, you can join my me and my Team. No start up fee! Read more and sign up here: http://bit.ly/9uEve3
Go to my site to read more about this fitness opportunity: http://bit.ly/9iSfKN
Go to my site to read more about this fitness opportunity: http://bit.ly/9iSfKN
Day 33 Report - P90x Insanity Weight Lifting Hybrid Program
I did a 1 day Shakeology Cleanse today. I did it because I am having my 30 day tranformation pics shot by Carl Wagner of Race Trout Photography and I wanted to reduce lower abdominal bloat. It follows the same guidelines as a 3 Day Shakeology Cleanse, but it's just for one day. I also did my weight workout while doing it. You're really suppose to limit physical activity but I wanted to put it to the test. I kept it to 3 sets instead of my usual 5 sets each exercise. I also wanted to see if it would really lower bloat and not destroy muscle.
Measurements:
What I noticed what that I had very little energy that evening and went to bed very early. My calories were basically cut in half. I think without the workout my energy levels would have been fine. I also noticed that my lower stomach was much flatter. I took body measurements the next morning. I lost 1 pound, and noticed my abdomen, hips measurements were down. My chest, shoulder, and neck were up. I contribute this to the workout the day before. I actually lost about .25lbs of muscle if I calculated correctly. This must have come from my lower half. I also think I would not have lost that much had I not exercised.
CONCLUSION:
The 1 Day cleanse did exactly what I wanted it to. Reduce my lower abdomen for the photo shoot. Would I do it again? Yes, but I would not workout on it. I wouldn't change anything else. I ate way more than what is typically subscribed for the cleanse in the 3 day version.
Daily Calorie Intake:
1570
Day 33 Workout(s):
Weight Lifting (Lunch)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
None
Routine(s):
Dumbbell Bench Press, Dumbbell Incline Flys, Dumbbell Incline Press
- did 3 sets each.
Hear Rate:
Total Time: 1:02 minutes
Average HR: 112
Peak HR: 144
Minimum HR: 84
Calories Burned: 217
Measurements:
Friday | Saturday | |
Weight | 155 | 154 |
Neck | 15 | 15.2 |
Shoulder | 44.52 | 45.25 |
Chest | 37.25 | 37.7 |
Waist | 32 | 31.88 |
Abdomen | 32.25 | 31.88 |
Hips | 36.45 | 35.75 |
Thigh | 22 | 21.75 |
Knee | 14.75 | 14.625 |
Calf | 14.91 | 15.25 |
Ankle | 8.75 | 8.75 |
Arm | 14.5 | 14.5 |
Forearm | 11.98 | 11.875 |
Wrist | 6.78 | 6.875 |
Waist-Hip Ratio | 0.87791495 | 0.89174825 |
What I noticed what that I had very little energy that evening and went to bed very early. My calories were basically cut in half. I think without the workout my energy levels would have been fine. I also noticed that my lower stomach was much flatter. I took body measurements the next morning. I lost 1 pound, and noticed my abdomen, hips measurements were down. My chest, shoulder, and neck were up. I contribute this to the workout the day before. I actually lost about .25lbs of muscle if I calculated correctly. This must have come from my lower half. I also think I would not have lost that much had I not exercised.
CONCLUSION:
The 1 Day cleanse did exactly what I wanted it to. Reduce my lower abdomen for the photo shoot. Would I do it again? Yes, but I would not workout on it. I wouldn't change anything else. I ate way more than what is typically subscribed for the cleanse in the 3 day version.
Daily Calorie Intake:
1570
Day 33 Workout(s):
Weight Lifting (Lunch)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
None
Routine(s):
Dumbbell Bench Press, Dumbbell Incline Flys, Dumbbell Incline Press
- did 3 sets each.
Hear Rate:
Total Time: 1:02 minutes
Average HR: 112
Peak HR: 144
Minimum HR: 84
Calories Burned: 217
Tuesday, October 12, 2010
Motivation: One Thing Won't Stop You
One Thing Won't Stop You
I’m right in the middle of my P90x/Insanity hybrid program and adding muscle like crazy and feeling on top of the world when all of a sudden an old chest injury from my Power 90 days decided to pay me a visit. Now I may be sidelined from weight lifting and healing could take a whole month. I was starting to get furious. Then I remember what I preach about synergistic fitness. It’s the sum of all parts. Not one single thing will determine my outcome. It’s a collective effort. It’s following proper nutrition, working other body parts, doing other routines. It’s the support I get from those that are on this fitness journey with me. I will examine my injury. I will heal my injury so that it’s stronger than ever I will get right back where I left off with the weights and continue my journey and reach my goal!Now. Stop and reflect. Don’t let ONE thing stop you from your goal. Change. Change with it. I have researched my injury a lot more than before and am applying the proper healing techniques. I am starting to feel much better after only a few days. Did I give up? No, I examined, changed and kept moving forward. NO excuses. I look to the other aspects of my fitness journey to carry me through to my goal. This applies to all aspects of your synergistic fitness journey. If you are unable to PUSH PLAY, then you have to focus on the other aspects and strengthen them to get you to your goal. When I was injured doing Power 90 and couldn’t PUSH PLAY, I examined my nutrition, adjusted it and really focused on that until I could get back to it. Guess what? I lost most of my weight during that time! Why? Because I looked for other ways to reach my goal. I lost 50lbs on Power 90 because I kept at it any way I could.
Don’t let one thing distract you from your goal. Don’t let things like, “I just don’t have time”, “I missed a workout” keep you from the goal. You have time to change. You have time to synergize your fitness. You don’t need a every supplement in the world to get started, or every fitness cd to get it going. Don’t wait. Start TODAY! Look to other aspects. Eat one less thing for lunch. Have one less bite at dinner. Cut out one fat. Throw two or three protein bars in your purse. Every small step over time will add up. Write down what you think is blocking you from starting or synergizing your fitness journey. Then write down how to unblock it. I bet you can find ways to start or enhance your journey no matter how small they are. Add one more thing each day or week. Over time you will have reached your goal. Nothing can put you on the sideline because you own the field! GO! GO! GO!
A few of my synergistic friends from the Beachbody forums and that I coach have started a support thread. This group of guys/gals have been shredding fat for months and have helped motivate me and themselves to new heights with SYNERGISTIC FITNESS. We would like to welcome any of you to join us for support, advice, daily accountability or just shoot the breeze. You can find the forum here: http://bit.ly/duRx8S
GET SAMPLES OF SHAKEOLOGY: I am also offering to send two sample packs to any of my paying customers. If you have purchased product from me, shoot me an email and I will send you a green berry and chocolate to try.
WHO IS TEAM SIXPACK: Team Six Pack is made up of you. You and people striving for the same thing. This is SYNERGISTIC fitness. Putting all the little pieces together to sky rocket our fitness experience to the next level. Sum of the whole. I will be placing a TEAM SIXPACK support thread on the forums in a few days where we can meet and discuss our journeys. Help support each other and many others that may need our help. I'll post the link in the next weekly coaches email.
You can always find out what's going on with me at my site, or my blog. Check it out! Please like my Facebook fan page and help promote SYNERGISTIC FITNESS to others! You tweet? Follow me on twitter.
You all have a great week and thanks for being a part of what makes TEAM SIXPACK great. YOU!
John Cowart
Independent Beachbody Coach
http://www.wheresmysixpack.com
Social Networks:
Facebook - http://bit.ly/ajpH1I
Independent Beachbody Coach
http://www.wheresmysixpack.com
Social Networks:
Facebook - http://bit.ly/ajpH1I
NEW TO BEACHBODY
Are you completely new to Beachbody?
First thing I always suggest is getting on a forum group for your program to help with accountability and support. Trust me. It was the best thing I ever did to get me to where I am today. When you surround yourself with like-minded people with the same goal SYNERGISTIC things happen.
Go here Programs and find your program or here Support. Then find a post that is close to your date and introduce yourself, tell your goal.
Second. Log all your workouts in WOWY. You can win cash and prizes daily. It helps to reinforce your fitness. It's the same thing I always mention about writing your goals down daily. This is the same concept except you could win some nice prizes or cash just for reaching your goal. What's better than that.
Third. Contact me. Send me an email and let me know your alive and what I can do to help you. Let's chat about your goals and get a strategy going for your transformation. In this way I can open up more things to help you SYNERGIZE your fitness.
Fourth. Join the TEAM SIXPACK group. This is how we show unity in our fitness together. See all the other members of TEAM SIXPACK who are on the same mission as your are. Support each other!
Fifth. Calculate your daily calorie intake using BeachBodies Fitness Tools. If you have questions on it email me.
First thing I always suggest is getting on a forum group for your program to help with accountability and support. Trust me. It was the best thing I ever did to get me to where I am today. When you surround yourself with like-minded people with the same goal SYNERGISTIC things happen.
Go here Programs and find your program or here Support. Then find a post that is close to your date and introduce yourself, tell your goal.
Second. Log all your workouts in WOWY. You can win cash and prizes daily. It helps to reinforce your fitness. It's the same thing I always mention about writing your goals down daily. This is the same concept except you could win some nice prizes or cash just for reaching your goal. What's better than that.
Third. Contact me. Send me an email and let me know your alive and what I can do to help you. Let's chat about your goals and get a strategy going for your transformation. In this way I can open up more things to help you SYNERGIZE your fitness.
Fourth. Join the TEAM SIXPACK group. This is how we show unity in our fitness together. See all the other members of TEAM SIXPACK who are on the same mission as your are. Support each other!
Fifth. Calculate your daily calorie intake using BeachBodies Fitness Tools. If you have questions on it email me.
Thursday, September 23, 2010
Day 32 Report - P90x Insanity Weight Lifting Hybrid Program
My biceps were pretty sore from lastnights Back and Bicep workout (see Day 31). Today was simply cardio. I have chosen to stick to Maximum Interval to help push calorie burn but limit muscle damage for growth.
Daily Calorie Intake:
3840
Day 32 Workout(s):
INSANITY - Plyometric Circuit (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
None
Hear Rate:
Total Time: 42 minutes
Average HR: 149
Peak HR: 182
Minimum HR: 85
Calories Burned: 638
Daily Calorie Intake:
3840
Day 32 Workout(s):
INSANITY - Plyometric Circuit (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
None
Hear Rate:
Total Time: 42 minutes
Average HR: 149
Peak HR: 182
Minimum HR: 85
Calories Burned: 638
Monday, September 20, 2010
Day 31 Report - P90x Insanity Weight Lifting Hybrid Program
I was still feeling some soreness in my chest from mondays chest routines (day 29). Nice. Two days later! I did my HYBRID Abs Routine today. I didn't get as many pumps on the WEIGHTED V-UP ROLL routine as I would have liked. I simply missed counted. So instead of 10 pumps it was 4 pumps. The next day I noticed my abs weren't as sore as when I had done this same routine the week before on Day 25. The difference inthe WEIGHTED V-UP ROLL up routines made all the difference in soreness. I'll kick it up a knotch next week and go for 8-10 pumps. I love that routine!
Back and Bicep that night. Wrist felt good. I made sure I focused on not bending them or injuring them on each press/pump. The key was to really grip the dumbbells tight. Once I started doing that the stress on my wrist seemed to be greatly reduced and the pumps were way more intense. Love learning! Change is where it's at!
Pull ups didn't go so well, so I reduced back down to 5lb weighted backpack, and on some just did them plain, but SUPER SLOW.
Still not liking the new adjustable dumbbells on bicep nights. Great for benching with, but not so much for biceps. I got them for around $169.00 from Academy Sports. It could be that it is the fact that they are to wide. They tend to brush my sides when doing curls and such which I don't like. This maybe true for any adjustable I get.
Did'nt like my performance on pull ups with 5lb weightin backpack. Will either reduce usage further or leave same and see next set of pull ups.
Daily Calorie Intake:
3370
Day 31 Workout(s):
HYBRID Weight Phase 2 Ab Routine (lunch)
Routines:
Hear Rate:
Total Time: 34 minutes
Average HR: 126
Peak HR: 157
Minimum HR: 83
Calories Burned: 372
P90X: Back And Bicep (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine,Creatine
JACK 3D 2 Scoops
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
5 lb. weight in back pack on the following pull ups:
Hear Rate:
Total Time: 1:10 minutes
Average HR: 125
Peak HR: 160
Minimum HR: 50
Calories Burned: 766
Back and Bicep that night. Wrist felt good. I made sure I focused on not bending them or injuring them on each press/pump. The key was to really grip the dumbbells tight. Once I started doing that the stress on my wrist seemed to be greatly reduced and the pumps were way more intense. Love learning! Change is where it's at!
Pull ups didn't go so well, so I reduced back down to 5lb weighted backpack, and on some just did them plain, but SUPER SLOW.
Still not liking the new adjustable dumbbells on bicep nights. Great for benching with, but not so much for biceps. I got them for around $169.00 from Academy Sports. It could be that it is the fact that they are to wide. They tend to brush my sides when doing curls and such which I don't like. This maybe true for any adjustable I get.
Did'nt like my performance on pull ups with 5lb weightin backpack. Will either reduce usage further or leave same and see next set of pull ups.
Daily Calorie Intake:
3370
Day 31 Workout(s):
HYBRID Weight Phase 2 Ab Routine (lunch)
Routines:
- 1 Set - 50 Reps : IN OUTS (warm up)
4 Sets - 4 pumps each on roll up - 0lbs/20lbs/15lbs/8lbs - V-UP ROLL UPS - 1 set(both sides) - 30 reps - OBLIQUE V-UPS 15lb dumbbell *focused more than lastime on pumps and legs and really pushing weight straight up. Felt it this time. +5 reps.
- 1 set - 20 reps - DECLINE SIT UPS 25lb dumbbell
- 1 set - 32 reps - DECLINE CRUNCH 15lb dumbbell. +5lbs, +2reps.
- 1 set - 32 reps - +2reps.HANGING KNEE LIFTS Go Slow with KNEES together entire movement, don't swing body.
- 3 sets - 50 reps - 25lbs/30lbs/35lbs +5lbs on 1st 2 sets. - WEIGHTED CRUNCHES
Hear Rate:
Total Time: 34 minutes
Average HR: 126
Peak HR: 157
Minimum HR: 83
Calories Burned: 372
P90X: Back And Bicep (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine,Creatine
JACK 3D 2 Scoops
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
5 lb. weight in back pack on the following pull ups:
- Wide Front Pull-Ups
- Switch Grip Pull-Ups
- Chin Ups
- Max Rep Pull Ups
Hear Rate:
Total Time: 1:10 minutes
Average HR: 125
Peak HR: 160
Minimum HR: 50
Calories Burned: 766
Sunday, September 19, 2010
Day 30 Report - P90x Insanity Weight Lifting Hybrid Program
WOW! Feeling the soreness the A.M. on either side of my pecks. This confirms to me that modifing the bench press routines during Chest/Shoulders/Triceps paid off. See previous days blog here: Day 29 Blog. Today I did INSANITY Cardio Recovery. Why does SHAUN T call it recovery? LOL. You can BRING IT to this workout if you try! I'm adding my calorie intake here to help keep me on track.
Daily Calorie Intake:
3670
Day 30 Workout(s):
INSANITY: Cardio Recovery (morning)
Pre Supplement:
P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
NONE
Hear Rate:
Total Time: 37 minutes
Average HR: 144
Peak HR: 171
Minimum HR: 95
Calories Burned: 524
Daily Calorie Intake:
3670
Day 30 Workout(s):
INSANITY: Cardio Recovery (morning)
Pre Supplement:
P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Modifications:
NONE
Hear Rate:
Total Time: 37 minutes
Average HR: 144
Peak HR: 171
Minimum HR: 95
Calories Burned: 524
Thursday, September 16, 2010
Day 29 Report - P90x Insanity Weight Lifting Hybrid Program
First day back into weight training after the P90X rest week. I think I have found the sweet spot for doing bench work with dumbells on Chest/Shoulders/Triceps. The only bench work I did was incline dumbbell presses, dumbbell presses and dumbbell flys. I also did dips with a 35lb dumbbell in my lap. I did the unmodified ab-ripper x. My abs were still sore from the previous weeks weighted ab routines I do. So I took it slow. Creating a bench is easy. Just need two chairs and a solid piece of wood. Yeah, not the best but it worked for me when I started. I went to ACADEMY sports and bought a bench for situps and use it. It was only $29.99. I just prop one end up with a chair for flat bench, and for incline I just put it on the floor and sit at one end. Great for decline, just be careful with your balancing.
Day 29 Workout(s):
P90X: Chest/Shoulders/Triceps & Ab Ripper X (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine,Creatine
JACK 3D 2 Scoops
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Since it was evening I went ahead and drank my Caseine Protein Drink w/ BCAA, Glutamine, Arginine, 2tbs Organic Peanut Butter and 1/4 Scoop Hydro Whey Protein before bed.
Modifications:
incline dumbbell presses, dumbbell presses and dumbbell flys, 35lb dumbbel during dips
Hear Rate:
Total Time: 1:20 minutes
Average HR: 116
Peak HR: 151
Minimum HR: 72
Calories Burned: 742
Day 29 Workout(s):
P90X: Chest/Shoulders/Triceps & Ab Ripper X (evening)
Pre Supplement: P90X Results and Recovery Formula(few gulps) mixed with BCAA, Glutamine,Arginine,Creatine
JACK 3D 2 Scoops
During Workout Supplement:
P90X Results and Recovery Formula(few gulps)
Post Workout: Immediately Following:
P90X Results and Recovery Formula(drank rest in bottle)
Since it was evening I went ahead and drank my Caseine Protein Drink w/ BCAA, Glutamine, Arginine, 2tbs Organic Peanut Butter and 1/4 Scoop Hydro Whey Protein before bed.
Modifications:
incline dumbbell presses, dumbbell presses and dumbbell flys, 35lb dumbbel during dips
Hear Rate:
Total Time: 1:20 minutes
Average HR: 116
Peak HR: 151
Minimum HR: 72
Calories Burned: 742
Wednesday, September 15, 2010
Week 5 Begins - P90x Insanity Weight Lifting Hybrid Program
Going into week 5 now. This is the rest week for INSANITY. After doing the Core Cardio & Balance I will say that it's not much of a rest. I had given the Core Cardio a level 1 for intenisty, but after doing it changed it to a level 3. I then re-arranged the week once I knew of the intensity level. I like the idea of HIIT as a fat burner. It's short intervals that won't eat up as much muscle as long straight cardio workouts. I should have used more INSANITY Plyometric Circuit than Pure Cardio. Pure Cardio has no breaks so you're just put the stress on the muscles longer, like it's name implies, it's pure cardio. Plyometric Circuit has rest periods but still burns as many calories if not more than pure cardio. It has the feel of HIIT workouts but is a MAX Interval routine. With this in mind, I will definetly have more MAX Interval based cardio going forward.
I took out 3 of the INSANITY Core Cardio routines, and P90X Kenp-X. Trying to stick with MAX Interval or Interval type cardio.
Overall Report:
My overall measurments are about the same after a week of all cardio based routines. My starting body fat was at 13.9% and is now 14.59%. I have gained 3lbs of muscle so far and 2lbs of fat. I think that's pretty good for 4 weeks. That's almost a pound a week which is really good. My measurements are about the same as last week, but I cut some body fat since last week. Down about .05%. The cardio paid off and didnt lose much if any on the size. Shoulder measurements up by almost .45". Could be measuring mishap. I'll know more next week when I measure again. Going great.
5th Week Routines Modified: Click To Enlarge
5th Week Routines As Is: Click To Enlarge
Starting Week 1 Avg. Body Fat:13.9%
Weight: 155.2lbs.
Body Fat Avg:14.5925% Average from the following:
•Neck: 15.125" -
•Shoulder(circumference): 45.125" +
•Chest: 37.375" - (i cut some fat and no weight workouts last week?)
•Waist: 32.125" -
•Abdomen: 32.125" -
•Hips: 36.125" -
•Thigh: 21.75" -
•Knee 14.51"
•Calf: 14.75" -
•Ankle: 8.25" - (seriously down?)
•Arm: 14.5" - (i cust some fat and no weight workouts last week?)
•Forearm: 11.75" - (seriously down?)
•Wrist: 6.75" -
•Waist-Hip Ration 0.88927336 +
I took out 3 of the INSANITY Core Cardio routines, and P90X Kenp-X. Trying to stick with MAX Interval or Interval type cardio.
Overall Report:
My overall measurments are about the same after a week of all cardio based routines. My starting body fat was at 13.9% and is now 14.59%. I have gained 3lbs of muscle so far and 2lbs of fat. I think that's pretty good for 4 weeks. That's almost a pound a week which is really good. My measurements are about the same as last week, but I cut some body fat since last week. Down about .05%. The cardio paid off and didnt lose much if any on the size. Shoulder measurements up by almost .45". Could be measuring mishap. I'll know more next week when I measure again. Going great.
5th Week Routines Modified: Click To Enlarge
5th Week Routines As Is: Click To Enlarge
5th Week Measurements:
Starting Week 1 Weight: 149lbs.Starting Week 1 Avg. Body Fat:13.9%
Weight: 155.2lbs.
Body Fat Avg:14.5925% Average from the following:
| P90x Spread Sheet | 14.68% |
| http://www.linear-software.com/online.html | 14.69% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (navy) | 14.68% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (YMCA) | 14.32% |
•Neck: 15.125" -
•Shoulder(circumference): 45.125" +
•Chest: 37.375" - (i cut some fat and no weight workouts last week?)
•Waist: 32.125" -
•Abdomen: 32.125" -
•Hips: 36.125" -
•Thigh: 21.75" -
•Knee 14.51"
•Calf: 14.75" -
•Ankle: 8.25" - (seriously down?)
•Arm: 14.5" - (i cust some fat and no weight workouts last week?)
•Forearm: 11.75" - (seriously down?)
•Wrist: 6.75" -
•Waist-Hip Ration 0.88927336 +
Monday, September 13, 2010
Day 22 to Day 28 Report - P90x Insanity Weight Lifting Hybrid Program
I like to blog each and every day but this week was full of real life scenarios. This is good considering that when people follow the hybrid, "real life" will probably sneak into it.
This week was P90X recovery week. I pretty much stuck to a straight week of INSANITY with only one modification. I was getting a little to much body fat and my wrists were still sore from last weeks weight lifting. NOTE: If you are ok with your body fat percent then add chest/lat/traps weight lifting on THURSDAY for the INSANITY workout and combine with REST DAY, Cardio Recovery move to FRIDAY then finish with SATURDAY Pure Cardio/Cardio Abs, SUNDAY with Plyometric Circuit.
As I mentioned above I did make one modification. I added in my weighted abs routine on THURSDAY. I changed it up a bit. See below routine for a better description. WOW! My abs were sore for 2-3 days post workout! I have decided to keep doing the INSANITY Cardio Ab routines, but add in one day of weighted abs using my new technique. It takes much less time and seems to really punish the abs. I think this is a good point to change up the weighted abs to less time and more weight/intense elements. Ab Confusion! I will carry this line of thought through to the end. This would produce the effect of an ab build up over time. Beginning in phase 1 with INSANITY Cardio Abs and my 1st phase weighted ab routines twice a week, then into a second phase using INSANITY Ab routines, with just one day of my 2nd phase weighted ab routines. 2nd phase being different routines, and some added weight on particular routines. I plan to draw up a phase map this week to simplify it visually for everyone.
Day 22 Monday Workout(s):
Was sick this day with sinus. The workout actually made me feel better. This is the night I only got one hour of sleep. Not sure why.
Day 23 Tuesday Workout(s):
On only 1 hour sleep I was still able to >#BRINGIT! Yes, coffee was involved.
Day 24 Wednesday Workout(s):
Third day of straight cardio. Weight decrease noticed. Monday was at 158.2lbs, today at 154.2. Cals monitored to about 3100-3300 a day. Still slightly ill. Could tell in the workout. Thank you p90x Recovery Drink for getting me through.
Day 25 Thursday Workout(s):
Oon this day I did a new weighted ab routine as described above.
Day 26 Friday Workout(s):
Abs on fire from yesterdays ab routine. SICK DAY! Sinus also on fire. Real LIFE! Missed PURE CARDIO and Cardio Abs.
Day 27 Saturday Workout(s):
Abs are STILL SORE! WOW!
Day 28 Sunday Workout(s):
Taking this as my REST DAY. Have to go into work. More REAL LIFE.
This week was P90X recovery week. I pretty much stuck to a straight week of INSANITY with only one modification. I was getting a little to much body fat and my wrists were still sore from last weeks weight lifting. NOTE: If you are ok with your body fat percent then add chest/lat/traps weight lifting on THURSDAY for the INSANITY workout and combine with REST DAY, Cardio Recovery move to FRIDAY then finish with SATURDAY Pure Cardio/Cardio Abs, SUNDAY with Plyometric Circuit.
As I mentioned above I did make one modification. I added in my weighted abs routine on THURSDAY. I changed it up a bit. See below routine for a better description. WOW! My abs were sore for 2-3 days post workout! I have decided to keep doing the INSANITY Cardio Ab routines, but add in one day of weighted abs using my new technique. It takes much less time and seems to really punish the abs. I think this is a good point to change up the weighted abs to less time and more weight/intense elements. Ab Confusion! I will carry this line of thought through to the end. This would produce the effect of an ab build up over time. Beginning in phase 1 with INSANITY Cardio Abs and my 1st phase weighted ab routines twice a week, then into a second phase using INSANITY Ab routines, with just one day of my 2nd phase weighted ab routines. 2nd phase being different routines, and some added weight on particular routines. I plan to draw up a phase map this week to simplify it visually for everyone.
Day 22 Monday Workout(s):
Was sick this day with sinus. The workout actually made me feel better. This is the night I only got one hour of sleep. Not sure why.
INSANITY Pure Cardio & Cardio Abs(PM)
Time: 55 minutes - Average HR: 144 - Peak HR: 173 - Min HR: 87
Calories Burned: 776
Time: 55 minutes - Average HR: 144 - Peak HR: 173 - Min HR: 87
Calories Burned: 776
Day 23 Tuesday Workout(s):
On only 1 hour sleep I was still able to >#BRINGIT! Yes, coffee was involved.
INSANITY Cardio Power and Resistance(PM)
Time: 41 minutes - Average HR: 152 - Peak HR: 175 - Min HR: 95
Calories Burned: 639
Time: 41 minutes - Average HR: 152 - Peak HR: 175 - Min HR: 95
Calories Burned: 639
Day 24 Wednesday Workout(s):
Third day of straight cardio. Weight decrease noticed. Monday was at 158.2lbs, today at 154.2. Cals monitored to about 3100-3300 a day. Still slightly ill. Could tell in the workout. Thank you p90x Recovery Drink for getting me through.
INSANITY Plyometric Cardio Circuit(PM)
Time: 44 minutes - Average HR: 150 - Peak HR: 178 - Min HR: 94
Calories Burned: 637
Time: 44 minutes - Average HR: 150 - Peak HR: 178 - Min HR: 94
Calories Burned: 637
Day 25 Thursday Workout(s):
Oon this day I did a new weighted ab routine as described above.
HYBRID Weight Phase 2 Ab Routine(LUNCH)
Time: 30 minutes - Average HR: 133 - Peak HR: 160 - Min HR: 101
Calories Burned: 380
Pre Supplement:
Few sips of P90X Recovery Drink w/ Glutamine, Arginine, BCAA
Jack 3D - 2 scoops by itself
During Workout Supplement:
P90X Recovery Drink mixture
Post Workout: Immediately Following:
Drink rest of P90X Recovery Drink mixture.
Routines:
Time: 30 minutes - Average HR: 133 - Peak HR: 160 - Min HR: 101
Calories Burned: 380
Pre Supplement:
Few sips of P90X Recovery Drink w/ Glutamine, Arginine, BCAA
Jack 3D - 2 scoops by itself
During Workout Supplement:
P90X Recovery Drink mixture
Post Workout: Immediately Following:
Drink rest of P90X Recovery Drink mixture.
Routines:
- 1 Set - 50 Reps : IN OUTS (warm up)
4 Sets - 10 pumps each on roll up - 0lbs/20lbs/15lbs/8lbs - V-UP ROLL UPS - 1 set(both sides) - 25 reps - OBLIQUE V-UPS 20lb dumbbell *not feeling this very much, may sub.
- 1 set - 20 reps - DECLINE SIT UPS 25lb dumbbell
- 1 set - 30 reps - DECLINE CRUNCH 10lb dumbbell
- 1 set - 30 reps - HANGING KNEE LIFTS Go Slow with KNEES together entire movement, don't swing body.
- 3 sets - 50 reps - 20lbs/25lbs/35lbs - WEIGHTED CRUNCHES
Day 26 Friday Workout(s):
Abs on fire from yesterdays ab routine. SICK DAY! Sinus also on fire. Real LIFE! Missed PURE CARDIO and Cardio Abs.
Day 27 Saturday Workout(s):
Abs are STILL SORE! WOW!
INSANITY Plyometric Cardio Circuit(PM)
Time: 41 minutes - Average HR: 153 - Peak HR: 174 - Min HR: 85
Calories Burned: 655
Time: 41 minutes - Average HR: 153 - Peak HR: 174 - Min HR: 85
Calories Burned: 655
Day 28 Sunday Workout(s):
Taking this as my REST DAY. Have to go into work. More REAL LIFE.
Tuesday, September 7, 2010
Week 4 Report - P90x Insanity Weight Lifting Hybrid Program
Going into week 4 now. This is the rest week for p90x. P90x rest week is typically light cardio with yoga twice a week. Insanity's rest week is next week on week 5. I like the thought of taking one week of cardio to reduce some of the fat I've gained. That means this week is pure cardio of the HIIT. I also am still recovering from last weeks forearm pain. I was bending my wrists too much during my barbbell bench routines. Lesson learned. So all in all I think this will workout well. This will make up 3 tough weeks of very HIIT cardio with p90x resistance and one additional day of chest/trap weight lifting. Feels like a good fit.
I will keep week 4 simple and stick to the INSANITY week 4 routines as specified by the program. I'm really liking INSANITY.
Overall Report:
My overall measurments are up. My forearms went from 11.5" in begining to 12.2" now. That .7". That's awesome! My chest started at 36.5" now it's at 37.45". That's .95" gained! My starting body fat was at 13.9% and is now 14.615%. Since my body fat has increased I am assuming much of this is fat. Typically if you gain 1 pound of muscle in a week your doing great! My abs are'nt as defined as before. That's to be expected in gaining mass. This week shoud shed some of it. Just have to make sure I take enough proteins to ward of muscle loss. Don't let the fear of disapearing abs frighten you into not bulking and ruin your gains.
4th Week Routines Modified: Click To Enlarge
Starting Week 1 Avg. Body Fat:13.9%
Weight: 157lbs.
Body Fat Avg:14.615% Average from the following:
•Neck: 15.25" +
•Shoulder(circumference): 44.72" -
•Chest: 37.45" +
•Waist: 32.2" +
•Abdomen: 32.35" +
•Hips: 36.45" +
•Thigh: 22" +
•Knee 14.51" +
•Calf: 14.65" -
•Ankle: 8.65" +
•Arm: 14.65" +
•Forearm: 12.2" +
•Wrist: 6.9"
•Waist-Hip Ration 0.88340192
I will keep week 4 simple and stick to the INSANITY week 4 routines as specified by the program. I'm really liking INSANITY.
Overall Report:
My overall measurments are up. My forearms went from 11.5" in begining to 12.2" now. That .7". That's awesome! My chest started at 36.5" now it's at 37.45". That's .95" gained! My starting body fat was at 13.9% and is now 14.615%. Since my body fat has increased I am assuming much of this is fat. Typically if you gain 1 pound of muscle in a week your doing great! My abs are'nt as defined as before. That's to be expected in gaining mass. This week shoud shed some of it. Just have to make sure I take enough proteins to ward of muscle loss. Don't let the fear of disapearing abs frighten you into not bulking and ruin your gains.
4th Week Routines Modified: Click To Enlarge
4th Week Measurements:
Starting Week 1 Weight: 149lbs.Starting Week 1 Avg. Body Fat:13.9%
Weight: 157lbs.
Body Fat Avg:14.615% Average from the following:
| P90x Spread Sheet | 14.89% |
| http://www.linear-software.com/online.html | 14.91% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (navy) | 14.68% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (YMCA) | 13.98% |
•Neck: 15.25" +
•Shoulder(circumference): 44.72" -
•Chest: 37.45" +
•Waist: 32.2" +
•Abdomen: 32.35" +
•Hips: 36.45" +
•Thigh: 22" +
•Knee 14.51" +
•Calf: 14.65" -
•Ankle: 8.65" +
•Arm: 14.65" +
•Forearm: 12.2" +
•Wrist: 6.9"
•Waist-Hip Ration 0.88340192
Sunday, September 5, 2010
Day 19 & 20 & 21 Report - P90x Insanity Weight Lifting Hybrid Program
Day 19: Friday I only did my weight lifting workout. Missed Insanity Cardio Recovery this morning. I also missed the p90x legs/back workout. Real life effects everyones life that isn't doing this as a full time profession. So I resign to the fact that I represent "the WORKING CLASS!". lol. I purposely missed the legs/back because my forearms hurt so bad from lifting today. I didn't want to risk putting anymore pressure on them with weight.
In hind site, I should have done it for the burn and used zero weights. I'll post a POST Week view of my workouts with results on Monday to tighty this up. With that said, I schedule light cardio before my weight days because I want to maximize my energy levels on that day for chest/traps or lats. Remember, my goal is to add mass using p90x, chest/traps weight training and insanity to help keep body fat low with high impact cardio several times a week. I also modify legs to be just legs with light back work. When I read about how initially p90x legs wasn't long enough they threw in back to make it a complete workout, I felt resolved about focusing more on legs than back. I typically add more weight and low reps on the legs to simulate a "squat" type workout. I am going to modify it further as the program progresses through to day 60 and day 90, going for more "squat" type workouts added and less back workouts. The back routines will be more and more focused on in the chest/traps/lats weight workouts for that day.
Day 20: Rest Day. I always try and either take the whole day off or get intensity level 2 only workouts. Was scheduled for Abs, but pushed it to Sunday.
Day 21: Did yard work all day. If you live in Alabama in the dead of summer you know that's a workout all by itself. Skipped Insanity Pure Cardio. At this point still shy about doing anything physical until forearms stop hurting. I should see a slight increase in weight or body fat percent. Almost three days of no real hard core cardio or HIIT. I'm ok with this, one of the days was a scheduled rest anyways so no biggie to the overall game plan. Gaining mass has less cardio so I'm not afraid. Just can't let gaining body fat cloud my overall goal. Resist the fear of body fat!
Day 19 Workout(s):
WEIGHT LIFTING: Chest/Traps (Lunch)
Pre Supplement:p90x Recovery Drink w/ Glutamine, Arginine, BCAA
Jack 3D 2 scoops
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- went back to 4 sets instead of three. Final set is a Drop Set of about 30% less weight than 3rd set weight.
Routine:
Bench Chest, Decline Chest, Incline Chest, Shoulder Shrugs
Hear Rate:
Total Time: 30 minutes
Average HR: ?
Peak HR: 151
Minimum HR: 84
Calories Burned: 250
Day 20 Workout(s):
Rest Day - no workouts
Day 21 Workout(s):
INSANITY ABS: (Lunch)
Pre Supplement:
p90x Recovery Drink
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
None
Hear Rate:
Total Time: 16 minutes
Average HR: 115
Peak HR: 153
Minimum HR: 87
Calories Burned: 148
In hind site, I should have done it for the burn and used zero weights. I'll post a POST Week view of my workouts with results on Monday to tighty this up. With that said, I schedule light cardio before my weight days because I want to maximize my energy levels on that day for chest/traps or lats. Remember, my goal is to add mass using p90x, chest/traps weight training and insanity to help keep body fat low with high impact cardio several times a week. I also modify legs to be just legs with light back work. When I read about how initially p90x legs wasn't long enough they threw in back to make it a complete workout, I felt resolved about focusing more on legs than back. I typically add more weight and low reps on the legs to simulate a "squat" type workout. I am going to modify it further as the program progresses through to day 60 and day 90, going for more "squat" type workouts added and less back workouts. The back routines will be more and more focused on in the chest/traps/lats weight workouts for that day.
Day 20: Rest Day. I always try and either take the whole day off or get intensity level 2 only workouts. Was scheduled for Abs, but pushed it to Sunday.
Day 21: Did yard work all day. If you live in Alabama in the dead of summer you know that's a workout all by itself. Skipped Insanity Pure Cardio. At this point still shy about doing anything physical until forearms stop hurting. I should see a slight increase in weight or body fat percent. Almost three days of no real hard core cardio or HIIT. I'm ok with this, one of the days was a scheduled rest anyways so no biggie to the overall game plan. Gaining mass has less cardio so I'm not afraid. Just can't let gaining body fat cloud my overall goal. Resist the fear of body fat!
Day 19 Workout(s):
WEIGHT LIFTING: Chest/Traps (Lunch)
Pre Supplement:p90x Recovery Drink w/ Glutamine, Arginine, BCAA
Jack 3D 2 scoops
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- went back to 4 sets instead of three. Final set is a Drop Set of about 30% less weight than 3rd set weight.
Routine:
Bench Chest, Decline Chest, Incline Chest, Shoulder Shrugs
Hear Rate:
Total Time: 30 minutes
Average HR: ?
Peak HR: 151
Minimum HR: 84
Calories Burned: 250
Day 20 Workout(s):
Rest Day - no workouts
Day 21 Workout(s):
INSANITY ABS: (Lunch)
Pre Supplement:
p90x Recovery Drink
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
None
Hear Rate:
Total Time: 16 minutes
Average HR: 115
Peak HR: 153
Minimum HR: 87
Calories Burned: 148
Wednesday, September 1, 2010
Day 18 Report - P90x Insanity Weight Lifting Hybrid Program
Had a real good day of it today. I focused on form mainly today on the abs. Went slow and made each one count. Only did one snack SLAMMER today. I'm only going to do one snack SLAMMER on cardio days, and two snack SLAMMERs on resistance days. Kenpo was really fun. I love that workout. Burn a ton of calories and sweat like never before.
Day 18 Workout(s):
P90X: Ab-Ripper X w/ Weight Modifications and sub out routines(lunch time)
Pre Supplement:
P90X Results and Recovery Formula(few gulps)
During Workout Supplement:
P90X Results and Recovery Formula((sips)
Post Workout: Immediately Following:
P90X Results and Recovery Formula((drank rest in bottle)
High Complex-Carb Lunch 1 hour later
Modifications:
In and Outs; Seated Bicycle; Crunchy Frog with dumbbells; Dumbbell Wall Up and Twists(to failure); Fifer Scissors(to failure); Hip Rock 'N Raises(to failure), Pulse-Ups(to failure); Modified Dumbbell V-Up Roll Up(12 reps); Hanging Knee Raises(to failure and form 35reps); Dumbbell crunches(3 sets);
Hear Rate:
Total Time: 25 minutes
Average HR: 124
Peak HR: 150
Minimum HR: 87
Calories Burned: 268
P90X: Kenpo-X (evening)
Pre Supplement:p90x Recovery Drink w/Glutamine and some Arginine
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- None
Hear Rate:
Total Time: 59 minutes
Average HR: 135
Peak HR: 165
Minimum HR: 76
Calories Burned: 746
Day 18 Workout(s):
P90X: Ab-Ripper X w/ Weight Modifications and sub out routines(lunch time)
Pre Supplement:
P90X Results and Recovery Formula(few gulps)
During Workout Supplement:
P90X Results and Recovery Formula((sips)
Post Workout: Immediately Following:
P90X Results and Recovery Formula((drank rest in bottle)
High Complex-Carb Lunch 1 hour later
Modifications:
In and Outs; Seated Bicycle; Crunchy Frog with dumbbells; Dumbbell Wall Up and Twists(to failure); Fifer Scissors(to failure); Hip Rock 'N Raises(to failure), Pulse-Ups(to failure); Modified Dumbbell V-Up Roll Up(12 reps); Hanging Knee Raises(to failure and form 35reps); Dumbbell crunches(3 sets);
Hear Rate:
Total Time: 25 minutes
Average HR: 124
Peak HR: 150
Minimum HR: 87
Calories Burned: 268
P90X: Kenpo-X (evening)
Pre Supplement:p90x Recovery Drink w/Glutamine and some Arginine
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- None
Hear Rate:
Total Time: 59 minutes
Average HR: 135
Peak HR: 165
Minimum HR: 76
Calories Burned: 746
Tuesday, August 31, 2010
Day 17 Report - P90x Insanity Weight Lifting Hybrid Program
Really brought it to my morning INSANITY workout. For some reason I had it in my mind I had to much body fat and it propelled my workout. Mistake. Why? Never let fear guide you in that way. I mean misguided fear. After doing my body fat, weight, and measurements I know I'm on target. In your fitness journeys realize what is misguided fear and what "real" fear. Fear of eating at a fast food restaurant every day and not exercise should give you a good dose of "healthy" fear and is a well-founded fear. Doing something because I just "think" I have to much body fat without properly calculating to prove it is an "unfounded" fear. Doesn't sound like a big deal and in that instance it's not that harmful. I deal with people that use unfounded fears to hamper their fitness. "Oh, I have to order desert and eat at all these dinners or my co-workers will hate me." How do you know? Did you cut your portions size by 1/2 or even 1/4? They wouldn't even notice. Making a decision without truly knowing the out come. Don't get me wrong, fear is critical in life. Yeah, I have a fear that if I walk out in traffic I may get injured. Yeah, healthy fear. ;) Ok, off rant.
On to the workouts. I continue to keep weight very very low on the 16 count routines to save energy for the main arm and shoulder routines and continue to do those to failure while increasing weight. My wrists tend to wear down toward the end of the workouts so I probably need to back off some weight somewhere until they get used to the weight and routines at that weight. On the dips I went from last week of 25lbs in my lap to 30lbs at 20 reps each. I used to do over 40 dips a set, but with the weight I really feel it. When doing dips really focus on the traps and upper back. If you can't feel it there adjust until you do. Really monitored form this session and made sure I did go crazy overboard with the weight like last week. When I do that it leads to hurting my wrists some.
Day 17 Workout(s):
INSANITY: Plyometrics (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 41minutes
Average HR: 152
Peak HR: 180
Minimum HR: 92
Calories Burned: 648
P90X: Shoulders And Arms(evening)
Pre Supplement:p90x Recovery Drink w/Glutamine and some Arginine
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- On any 16 mandatory rep count lowest weight possible
- weight in lap for dips
Hear Rate:
Total Time: 1:07 minutes
Average HR: 115
Peak HR: 145
Minimum HR: 79
Calories Burned: 605
On to the workouts. I continue to keep weight very very low on the 16 count routines to save energy for the main arm and shoulder routines and continue to do those to failure while increasing weight. My wrists tend to wear down toward the end of the workouts so I probably need to back off some weight somewhere until they get used to the weight and routines at that weight. On the dips I went from last week of 25lbs in my lap to 30lbs at 20 reps each. I used to do over 40 dips a set, but with the weight I really feel it. When doing dips really focus on the traps and upper back. If you can't feel it there adjust until you do. Really monitored form this session and made sure I did go crazy overboard with the weight like last week. When I do that it leads to hurting my wrists some.
Day 17 Workout(s):
INSANITY: Plyometrics (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 41minutes
Average HR: 152
Peak HR: 180
Minimum HR: 92
Calories Burned: 648
P90X: Shoulders And Arms(evening)
Pre Supplement:p90x Recovery Drink w/Glutamine and some Arginine
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediately Following:
p90x Recovery Drink
Modifications:
- On any 16 mandatory rep count lowest weight possible
- weight in lap for dips
Hear Rate:
Total Time: 1:07 minutes
Average HR: 115
Peak HR: 145
Minimum HR: 79
Calories Burned: 605
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