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.

INSANITY Pure Cardio & Cardio Abs(PM)
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

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

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:

• 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

Day 28 Sunday Workout(s):
     Taking this as my REST DAY. Have to go into work. More REAL LIFE.

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

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