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

Day 16 Report - P90x Insanity Weight Lifting Hybrid Program

     Today is my post Chest rest day. Did a lot more weight lastnight than normal and my forearms can really feel it. Got used to the adjustable weights I bought. They want to rotate so I have to grip them very tight. This is something I needed to work on anyway. I always felt like I wasn't holding the dumbbells tight enough. Now I am. I think that is what I feel in my forearms today.
     I did INSANITY Cardio Abs. Man I love that workout! It really pushes me to the test. I like the fact that I'm switching up between two different types of workouts on abs. I use my own weight using ab routines with the INSANITY cardio abs. Seems like a nice fit. Not sure how much muscle confusion plays a part in that. Getting real close on having a working solution for my weight using ab routines. Has most of the ab-ripper x routines in them and a few new ones. Still having fun! Still a blast!

Day 16 Workout(s):

INSANITY: Pure Abs (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: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 1.5 cups non-fat milk)

Modifications:
None
Hear Rate:
Total Time: 17 minutes
Average HR: 115
Peak HR: 158
Minimum HR: 87
Calories Burned: 225

Day 15 Report - P90x Insanity Weight Lifting Hybrid Program

Rearranged the workout for this week to allow for more resting type routines before chest/back workouts. On the day before the chest/bench workouts I took the ligher cardios programs so my body wouldn't be so tired the next day. Rest is very important when trying to gain mass. I took a snap shot of this weeks routines. We will see how it goes. My body fat is down from it's original values by .5% and I have gained 4lbs. Last week I stopped doing the weight gainer slammer(1 scoop weight gainer(500cals) + 1/2 scoop oatmeal + 1 scoop protein powder) twice a day to once a day on cardio days, and twice a day on weight/resistance days. Felt like I was putting on to much weight to fast. I saw some weight spikes during the week. I've continued that through to this week.
Looks like once again I'm gaining weight and loosing body fat. My neck, and arm measurements were UP and my knee and calf measurements were down. I also topped out at a 32" waist. So that has moved a little. Over all I think it's going according to plan. Time will tell.
My fit test scores were pretty good. Way better than I thought. I predict next weeks may not be so good considering I lowered some of the cardio this week for rest. Again, this is a MASS BUILDING program, so the INSANITY cardio is there to POP that body fat into shape quickly since the routines are so calorie burning intense with less time. Felt good about the week. Ready to hit it hard.
Chest/Back was modified from week earlier a bit. Lost my heart rate stats. Reset without writing them down. :( Added 5lbs more to the backpack on pullups. Actually got more reps on pull ups than last week. HHmmm. Upped the weights some but not a lot generally. Still in the 10-12 on most. Will change that in a few weeks unless reps start hitting 13-15, then will adjust. Going with the same concept of reps/weights body building programs sometimes use over a 3-6 month period as far as that goes. More on that soon.

3rd Week Routines Modified: Click To Enlarge

3rd Week Routines Original: Click To Enlarge

3rd Week Measurements:

Day 15 - Week 3 Stats:
Starting Week 1 Weight: 149lbs.
Starting Week 1 Avg. Body Fat:13.9%

Weight: 154.8lbs.
Body Fat Avg:13.345% Average from the following:

P90x Spread Sheet	12.58%
http://www.linear-software.com/online.html	12.5%
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" +
•Shoulder(circumference): 44.85" +
•Chest: 37" +
•Waist: 32" +
•Abdomen: 32" +
•Hips: 35.95" +
•Thigh: 21.45" +
•Knee 14.45" -
•Calf: 14.75" -
•Ankle: 8.5"
•Arm: 14.45" +
•Forearm: 11.76" +
•Wrist: 6.75"
•Waist-Hip Ration 0.89012517


Day 15 Workout(s):

INSANITY: Fit Test (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: Immediatly 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: 26 minutes
Average HR: 146
Peak HR: 175
Minimum HR: 103
Calories Burned: 374

Fit Test Results:
INSANITY: Fit Test RESULTS
1st week:
Switch Kicks #105
Power Jacks #46
Power Knees #85
Power Jumps #30
Glove Jumps #10
Suicide Jumps #14
Push-Up Jacks #22
Low Plank Oblique #60

I was exhausted about 1/2 way through. Can tell I really need to get my endurance up. Hope I had enough energy. Might need to look into that.

3rd week:

Switch Kicks #119 + 14
Power Jacks #53 + 7
Power Knees #111 + 26
Power Jumps #65 + 35
Glove Jumps #12 + 2
Suicide Jumps #17 + 3
Push-Up Jacks #30 + 8
Low Plank Oblique #75 + 15

Didn't feel the drain I felt in the first fit test. Liked my numbers overall. Was tired, but pushed through. Definetly could tell the difference between first week and third week. Nice



P90X: Chest/Back (evening)

Pre Supplement:Jack 3d 1.5 scoops
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
p90x Recovery Drink

Modifications:
- with 10lb weighted back pack
- bench substitution for push ups(except standard), some weight added and some lowered based on form. Really slowed down the pumps this night and felt it. Love this routine.

Hear Rate:
Total Time: 1:09 minutes
Average HR: ?
Peak HR: ?
Minimum HR: ?
Calories Burned: ?

Day 13 & 14 Report - P90x Insanity Weight Lifting Hybrid Program

Took the second rest day off the week on Day 13. Man do I feel like I need them. Not feeling to shabby. Not getting enough sleep is the real problem at this point. Between this and BeachBody Coaching and giving 110% in everything I do(family, work, coaching, fitness, etc.) makes for a very long day and very short night. :) I wouldn't change a thing!
Day 14 was cardio day. I LOVE THE INSANITY AB ROUTINE! No situps or crunches, just straight up leg extensions. Made me feel like I started Ab-Ripper X day 1.
Gaining weight pretty rapidly. Think I need to back off my cals by about 200 cals and see how the weight goes.
Measurements are tomorrow morning. Time to prep for next weeks set of routines. I'll post the sets tomorrow too.

Day 13 Workout(s):
None - REST DAY

Day 14 Workout(s):

INSANITY: Pure Abs (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: Immediatly 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: 26 minutes
Average HR: 121
Peak HR: 164
Minimum HR: 87
Calories Burned: 266

INSANITY: Pure Cardio(morning)

Pre Supplement: See above workout
During Workout Supplement:
See above workout
Post Workout: Immediatly Following:
See above workout
Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 38 minutes
Average HR: 148
Peak HR: 169
Minimum HR: 108
Calories Burned: 572

Day 12 Report - P90x Insanity Weight Lifting Hybrid Program

Did three workouts today. INSANITY, P90x and Chest bench routine. I did P90x legs and back that evening. I think I ran out of steam on leg & back. I also added 5 more lbs to my back pack on the pull ups for a combine weight of 10lbs. I still was able to do the same or more pull ups with the extra 5lbs. Liked that. I had some things come up that evening so I had to do p90x late. Not sure if it was the prior two workouts or if it was the fact that it was late. I'll monitor it and adjust combining three workouts in one day.
I also didn't get to work my traps with the chest bench workouts. I do 4 sets, then one set for repetition. I am going to cut it down to 3 sets, so I an squeeze in the trap routines. Still think for the next week I will put more rest post the bench workouts than I do the p90x workouts. Swap them around routine wise. The bench workout really puts a "pump" into my chest. I want to capture that with a lot of rest. The p90x chest routines, with bench subs for pushups, will help add strength.


Day 12 Workout(s):

INSANITY: Cardio Recovery

Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) This is my morning ritual. use coffee and honey to increase protein uptake into muscles.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal)

Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 33 minutes
Average HR: 109
Peak HR: 140
Minimum HR: 80
Calories Burned: 264

Weight Lifting: Chest Bench Routine(lunch)
Pre Supplement: P90x Recovery Dring and Coffee
During Workout Supplement:
p90x Recovery Drink (with extra creatine)
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb Lunch 1 hour later

Modifications:
4 sets of flat bench, decline, and incline with Dumbbells
Hear Rate:
Total Time: 39 minutes
Average HR: 115
Peak HR: 147
Minimum HR: 83
Calories Burned: 351

P90x: Legs & Back(evening workout)
Pre Supplement: Jack 3D
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb Snack 1 hour later(weight gainer w/plain oatmeal shake)

Modifications:
Up the weight in the backpack on pull ups to 10lbs from 5lbs. Reduced repetitions on lunges and such and added more weight instead.
Hear Rate:
Total Time: 1:09 hours
Average HR: 123
Peak HR: 166
Minimum HR: 77
Calories Burned: 731

Where's My SixPack | Weekly Fitness Email

I do a weekly nutrition/motivational/fitness email. I talk about p90x, Insanity, Shakeology, Fitness, Motivational topics and more.

If you want to get on the list to receive the weekly email please txt me, email me, fb me, twitter me...etc. and I'll add you to the list. I will be creating a email subscription program soon so you can just sign up if you like directly from the site. Just like with all things. Many small steps will get you there. Just take the steps!

J

PICK A FITNESS GOAL AND LOSE WEIGHT

Goals. Pick one.

Write it down. Be specific. If you want to lose weight, pick an amount and a time. Maybe it's 1lb a week. Nice goal. 50lbs in 60 days? Sounds good. Pick it and write it down. You can't just write down lose weight because you haven't given your mind a target. Yep a target. When you give you brain a goal and you confirm this every day by writing it down, your mind will begin to recognize it as important. Pay attention here this is key. The more and more your brain is reinforced that this is important the subconscious will begin to act on it. Because your subconscious is working with you on gaining your goal you will begin to do things without thinking about it to reach your goal. Professional athletes use this technique day in and day out. It's why we call them PRO's.
   
Remember, this is SYNERGISTIC fitness. Every little thing makes up the whole fitness experience. This is just one more tool in your journey to fitness. Use it in conjunction with all the other tools available and the sum of it all will propel your fitness experience to new heights. Use me, use the Beachbody forums to help with accountability, write down your goals, read fitness magazines, etc. It all adds up. Write down what is keeping you from achieving what you know is yours. Figure out how to remove that obstacle and do it. Write it down, and write down the solution. You know what it is, you have to put it down and act on it. Now, pick up a pen and move this thing forward!

Day 11 Report - P90x Insanity Weight Lifting Hybrid Program

On the Modified Dumbbell V-Up Roll up I was afraid I was giving to much use to one side of my abs on the pulse up to touch the dumbbell to my toe. So, I added to pulses to the feet. One to the right foot the second to the left foot. Helped even out the strain on both sides of the abs. Nice.

All pushups are done on knees for INSANITY. Goal is to strictly use INSANITY for cardio, and get resistance for chest solely from p90x or Bench Routines. Still trying to slice out some time from the ab ripper x. I think it is less than 44 minutes. I took a few breaks thinking about the routines.
Great news! It appears this is working so far. My weight has increased and my body fat is down! THAT HAS TO BE MASS! SWEET!

I haven't calculated my food intake again since I started. It was around 3400 calories then and I have been sticking to pretty much the same food. I'm using a mass gainer for and extra thousand calories. I take the weight gainer, 1/2 cup of original oat meal, and 1 scoop of protein powder and mix it in a shaker. I do that twice a day as snacks. The weight gainer oat meal combo seems to be a very inexpensive way to gain some much needed calories and complex carbs on level 2. I think its working.

2nd Week Measurements:

Day 11 - Week 2 Stats:
Starting Weight: 149lbs.
Starting Body Fat:13.9%

Weight: 152.8lbs.
Body Fat:12.91% Average from the following:

P90x Spread Sheet	12.04%
http://www.linear-software.com/online.html	11.97%
http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (navy)	14.17%
http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (YMCA)	13.46%

•Neck: 14.89" +
•Shoulder(circumference): 44.25" -
•Chest: 37" +
•Waist: 31.6" +
•Abdomen: 31.6" -
•Hips: 35.65" +
•Thigh: 21.25" +
•Knee 14.48" -
•Calf: 14.88" -
•Ankle: 8.5" +
•Arm: 14.25" +
•Forearm: 11.55" +
•Wrist: 6.75" +
•Waist-Hip Ration 0.88639551

Day 11 Workout(s):

1st Workout:
One on One with Tony Horton Vol I - Yoga Fountain Of Youth(morning)

Pre Supplement: ON Whey Chocolate Protein Shake(mixed with 2tbs local honey, 2 cups coffee) Have to have my coffee!
During Workout Supplement:
None
Post Workout:
High Complex-Carb breakfast 1 hour later. 2 cups Cereal with 2 handfuls blue berries and 2 cups non-fat milk.

Modifications:
None
Hear Rate:
Total Time: 45 minutes
No Heart Rate monitor worn. Next time.
Calories Burned:
?

2nd Workout:
P90X: Ab-Ripper X w/ Weight Modifications and sub out routines(lunch time)
Pre Supplement: P90X Results and Recovery Formula(few gulps) + 5g creatine
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 Dinner 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); Dumbbell Oblique V-Up(to failure), Dumbbell Mason Twists(to failure); Hanging Knee Raises(to failure and form); Dumbbell crunches(3 sets); Decline Situps(1 set)
Hear Rate:
Total Time:  44 minutes
Average HR: 118
Peak HR: 157
Minimum HR: 82
Calories Burned: 421

3rd Workout:
INSANITY: Plyometrics (night 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 Dinner 1 hour later

Modifications:
On any push ups, I did them on my knees. All chest workouts are done in P90x or Bench Workout.Hear Rate:(accidental erase of data. :( )
Total Time:  45 minutes
Average HR: ?
Peak HR: ?
Minimum HR: ?
Calories Burned: ?

Day 10 Report - P90x Insanity Weight Lifting Hybrid Program

Did Pure Cardio this A.M. Man that workout is just how it reads. PURE CARDIO! That will get your heart pounding in the morning for sure. Took in mad amounts of calories today. It was way over 3000 cals. I followed up that night with P90x Shoulder and Arms. Love that workout. My arms swelled by 3/4 inches after. This is why body builders scream about getting recovery drinks/supplements into the blood stream asap after workout. Your muscles are screaming absorption at that point. Get that recovery/supplement into those veins. I drink p90x recovery drink during the workout and slam the rest as soon as the cool down starts.
Body is holding up good on this weeks workouts. Like the weekly program arrangement. Seems to workout good, but think I may add more rest post Bench Workout schedule for tomorrow.
Like my weight right now. Today was 151.8lbs. Started at 145lbs about a week and a half ago.
Going for muscle mass here. I know the cardio may kill it, but I want to see if I can get the resting post workouts and high calorie intake can make the difference.
Looking for all comments to help me nail this down!
J
Day 10 Workout(s):

INSANITY: Pure Cardio

Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) This is my morning ritual.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later

Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 39 minutes
Average HR: 147
Peak HR: 174
Minimum HR: 92
Calories Burned: 571

P90x: Shoulders & Arms
Pre Supplement: None
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb Dinner 1 hour later

Modifications:
Any 16 set reps were done with MINIMUAL weight, to conserve energy for better pumps/weight on other arm/shoulder routines.
Hear Rate:
Total Time: 1:12 hour
Average HR: 120
Peak HR: 154
Minimum HR: 81
Calories Burned: 723

Day 9 Report - P90x Insanity Weight Lifting Hybrid Program

Day 9 is a rest day. I just worked abs today at the local gym during lunch. I'm working on a modified Ab Ripper X using weights on the routines and some other ab workouts thrown in. One of the routines I am modifying is the V-Up Roll Up. I use a 15lb dumbbell and go straight up with it. Yeah, try it. Pretty tough to go straight up. Then touch it to your toes. Then when I am going back as the dumbbell gets right below my knee, coming toward my stomach, I raise my legs with it and keep my legs parallel to my arms until I get all the way up and do TWO consecutive v-up pumps and repeat. I do about 12 of those real slow. The two hard parts is going straight up, and pulling the feet up with the dumbbell as you begin to lie backwards from touching the toes.On the second pump of the v-up you should feel it burn. I modified it because I felt the crossed leg/wide sit-up takes to long an that it could easily be replaced with other routines that took less time and did the same type of job.

I spent that night working on sorting out how I was going to arrange the weeks workouts of p90x, Insanity, and one workout of weights. My main goal is to gain mass mainly on my chest, traps, and lats. The arm workouts seem to be taking care of themselves. With that in mind, I want ample rest after every chest/lat/trap workout I can get.

I took a bunch of sticky notes and put each of the 7 days on them including the days off. I then rated them by intensity to the body. This maybe different for each person depending on how much the "BRING IT" to a particular exercise. I took out p90x plyo all together. Insanity has enough cardio routines to choose from. I definetly didnt need one more plyo type workout in my routines since I am trying to bulk as much as possible. I stress as much as possible. With this much cardio my results may not be grandeous, but I think I will have enough and be cut enough to see a big difference. I also took out kenpo-x. I do my own ab routines based off ab ripper x as a base. So I sprinkle those in when I can. A minimum of three times a week for now.

This configuration will change from week to week since the routines for insanity change week to week. Mainly because they throw in the fit test every two weeks. I still need to evaluate the amount of rest I can get after doing the chest/back bench workout. Think I need more rest since the following monday. That only gives me two days of rest, unlike the four day rest I would like. I am thinking since the p90x chest/back workout is not as intense as the chest/back bench solo, I should switch the rest around where I get 4 days after the chest/back bench session, and two days rest on the p90x chest/back. I say this because the p90x chest/back has less sets. The chest/back bench session I do 3 sets with a drop set for chest(incline,decline,flat) and the same amount of sets for lats(back).
I still need to figure out a day for traps. I love heavy lifting on the traps! Not sure if I should do chest/lats/traps on the same bench session. We'll see.

Here is a pic of what I came up with. The bottom stickies are to be done in the A.M and the top at night. The bench workout on friday will be done at lunch:

Here is the original layout of the workouts:

Day 9 Workout(s):

P90x Ab Ripper X Modified:

Pre Supplement: None
During Workout Supplement: p90x Recovery Drink

Post Workout: Immediatly Following:
P90x Recovery Drink
High Complex-Carb Dinner 1 hour later

Modifications:
Multiple, Weighted Ab Workout
Hear Rate:
Total Time: 45 minutes
Average HR: 122
Peak HR: 156
Minimum HR: 88
Calories Burned: 467

Day 8 Report - P90x Insanity Weight Lifting Hybrid Program

ARGH! Missed my insanity workout this a.m. My alarm decided sabotage my workout! Oh, well. Did P90x Chest/Back later that night. Again, subbed out certain push ups for what I consider a cooresponding bench routine. I upped my weight about 5lbs on most all the bench routines, and kept that 5lb weight in the backpack for all the pull ups again. Got some Life Smart adjustable 50lb dumbbells from Academy Sports. They were 179.99 and I had a $10 off coupon. They tend to rotate in my hands when I'm benching. Didn't care for that to much. I hoping I will get used to them they save a ton of space.
Was one of the best at home chest workouts I've had. The whole thing took 1:11 minutes to complete. I could have done it under an hour but I paused a few times to give my forearms a rest.
Taking Day 9 off from both p90x and Insanity. Going to flush out the rest of the hybrid week out. Have to base it off of gaining mass and getting the required rest. I'm targeting mass on three primary areas in this order. Chest, Traps, and Lats. Chest days should be followed by the most rest. I plan on doing chest twice a week. One p90x version with bench substitution, and one regualar bench workout 4 days later. Post more tomorrow when I have it all flushed out. I'll also post last weeks routines.

P90x Chest/Back Modified

Pre Supplement: Jack 3d 1.5 scoops
During Workout Supplement: p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink
High Complex-Carb Dinner 1 hour later

Modifications:
- with 5lb weighted back pack
- bench substitution for push ups(except standard)

Hear Rate:
Total Time: 1:11 minutes
Average HR: 123
Peak HR: 159
Minimum HR: 78
Calories Burned: 746

Day 7 Report - P90x Insanity Weight Lifting Hybrid Program

Did my modified 1 hour ab ripper x with weight workout this morning. Had to modify a few routines and made some workout sheets for it. Did a good bit of research on the top 10 ab routines based on some lab studies. Very interesting stuff. Subtracted a few routines to reduce repetatvie work and save time. Want it under an hour for sure if not more. Want the biggest bang for the buck.
That was followed up by a tough round of INSANITY PLYO! Because I'm doing p90x chest routines followed up by another night/day of pure bench routines, I do all INSANITY pushups on my knees.
I am also modifying the routines to squeeze as much rest out of yoga-x/cardio recovery combined with two days to rest. I'm creating a weekly plan that allows for as much rest as possible. So I will rearrange the days those accordingly. I'm going for mass as much as possible.
So far I have subbed in bench for all p90x pushups, based on the type of push ups. Use a backpack with weights in it for all pull ups. I also do things like put a dumbbell in my lap for dips. For legs and back, I used as much weight as possible for dips, and thus reduced the number. This will help with mass on my legs. Just have to be careful not to stress the knees out.

Day 3 Report - P90x Insanity Weight Lifting Hybrid Program

Changed up Shoulder/Arms today. On all the 16 reps required ones I did the least amount of weight possible. Just enough to get a burn. These sets, in my mind, are meant to be for sculpting and possible fat burning. So by doing so, it allows me to bring it on the other exercises. Yeah, this may seem apparent to some, but I was really able to bring it because of that.
On the dips I put heavy weights in my lap for more resistance. Worked out nice. Cut my reps by 1/3 and then increased it on the second set.
I'm going for mass this round, so I'm trying to squeeze as much resistance out of each routine.

When I did insanity cardio power & resistance I went really light on the chest exercises having already worked the upper body and chest this week. I'm using insanity to help keep it lean if possible.

Gonna wear my heart monitor again tomorrow to see how many cals I burn a day. I need to really hammer that amount I need to gain mass down. I want to get it as close as possible to reduce as much fat as possible. yeah, I know in bulking phases you have fat. No problem there, just want to minimize it as much as possible.

John
http://www.wheresmysixpack.com

Todays Workout!

Me - Today: 5am go up and did insanity fit test. OUCH! Tonight I did a modified chest and back with bench workout subs for some of the push ups, added 5lb weight in a back pack to all my pull ups. I will do weighted ab-ripper x tomorrow during lunch at the local gym by work. Then tomorrow night its plyometric cadio circuit. I may sub one of the cardios later in the week for plyo-x. I love that workout. It really strengthens the core. Just have to see how the rest of the week goes. I'm going to double up like today as much as possible but air on the side of caution.

Where's My SixPack | INANITY - Dig Deep or Get Out

Where's My SixPack | INANITY - Dig Deep or Get Out
Results of my first day of INSANITY fit test. Read on ..

When Life Throws ...

When life throws peanuts at you .. make peanut butter .. then get some celery and dip out 2 tbsps the p90x way.

When Life Throws ...

When LIFE throws you JELLO ... EAT IT .. unless your doing p90x.