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
Showing posts with label Hybrid. Show all posts
Showing posts with label Hybrid. Show all posts
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
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.
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
Sunday, August 29, 2010
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
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
Friday, August 27, 2010
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
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:
•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: ?
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: ?
Tuesday, August 24, 2010
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 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
Monday, August 16, 2010
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.
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.
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