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
Thursday, September 23, 2010
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
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