Gaining Mass with P90X

I sent this article out to a friend and though I should share it.
Gaining Mass with P90X: http://bit.ly/hG7RD5
I also like to cycle between strength and hypertrophy(getting the muscles BIG!). I do 12 rep maxes one week then the next week 8 rep maxs. The 12 rep max helps build endurance/strength and the 8 rep maxes help with hypertrophy/strength. The 12 reps helps to set up the 8 reps the following week. You will vary the weight. So on the 12 reps you go lower weight and the 8 reps you go higher. So if your doing 10lbs on the 12reps, try 15lbs on the 8 reps. I found that this help keep my gains much smoother and lessoned possible injury by laying a foundation for strength and endurance while still going for hypertrophy.

Hope this helps. Let me know how it goes.

Coach John

Coach John Cowart
Independent Emerald Beachbody Coach
http://www.wheresmysixpack.com

Social Networks:
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Twitter - http://bit.ly/ca9CaS
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Team SixPack Face Book Page: http://on.fb.me/gjtZBO (Join the conversation!)
251-348-0481

CHANGE - CHANGE TODAY FOR CHANGE TOMORROW

MOTIVATION

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Hey Team, once again we cover the topic of change. Currently I’m still patiently waiting for my chest to heal. I have been working out day in and day out for over a year now and loving every minute. Feels nice and cozy. Comfort. Then I had to change it due to my injury. I started feeling complacent, doubtful and worried. Oh, man will I start gaining fat? Will I lose the muscle I have gained? This was a change from what I had become accustom to. I didn’t like it. I didn’t like the change.  It’s what wrecks most of our efforts to reach our goals. We are forced to change what we do day in and day out for better or for worse. We want change but don’t want to change what we do to get there. It disrupts our daily routines. It disrupts our comfort zone. It may even disrupt other peoples comfort zone.

 

We have to change what you do each and every day to make change in your fitness. It’s not just the weekends its EVERY DAY! Each and every day. Embrace change and see it as a FANTASTIC and WONDERFUL way to put you in a place where have always wanted to be. So what if you can’t eat a big mac. Trade it in for the body and life you deserve. People who succeed have one thing in common. They change. They try it and when it doesn’t work they change it. When they asked Edison what his secret was to invent the light bulb, he said he figured out 10,000 ways NOT to invent the light bulb first. If you only change a little, you get a little change. Make a big change and you get a big change. You first have to change and keep changing. Embrace it and make it work. Throw out fear and replace with strength. Write it down. Each and every day. I AM CHANGING,  I AM FEARLESS,  I LOVE CHANGE! When your brain believes it your life will also. WRITE IT, BE IT!

 

We are all changing together here so you are not alone. I have your back and so do millions of other people on the same journey. You are never alone. When you push play, when you make the right nutrition decision, you are not alone. We are all here together with you making the same decisions day in and day out. DO IT and CHANGE! This team is moving forward.

 

 

 

 

TEAM SIXPACK

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Hey TeamSixPack!

     If you haven't seen it on Facebook yet, it's true: Beachbody is waiving the initial $39.95 start up fee as a Coach/Preferred Customer for the rest of the year starting yesterday. That means anyone can get a program or product right off the bat at a 25% discount, and only pay the $14.95 a month after the first. You'll save $30 on the initial order of P90X, for example, and if you use the Recovery Drink and a box of protein bars per month, you'll be saving money every month. That's in addition to being able to build a business with this just by telling others to do the exact same thing.

     If someone buys Shakeology as a Coach/Preferred Customer it's $89, vs. $119 retail. Add in the $14.95 per month service charge and it's still only $103.95, which is $16 off the retail cost. If they get it auto shipped on Home Direct, it's free shipping. That's $3.46 per serving.. you can't go into a store and buy a Muscle Milk Protein Shake (pre-made) for that much. You can't buy a healthy meal for breakfast anywhere for that much. Most people spend more on Starbucks every day than that.

The best part of it all is if you love Shakeology, tell your friends about it. Then they can sign up with you and order it at the Coach/Preferred Customer discount and no sign up fee as well and you can earn 25% commision.

This is a big, big deal people! I just had to share this with you all! The have also released a new Shakeology video on what 100 doctors think about Shakeology.  Listen to it from my site: 100 Doctors Can't Be Wrong

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WHO IS TEAM SIXPACK: Team Six Pack is made up of you. You and people striving for the same thing. This is SYNERGISTIC fitness. Putting all the little pieces together to sky rocket our fitness experience to the next level. Sum of the whole. I will be placing a TEAM SIXPACK support thread on the forums in a few days where we can meet and discuss our journeys. Help support each other and many others that may need our help. I'll post the link in the next weekly coaches email.

You can always find out what's going on with me at my site, or my blog. Check it out! Please like my Facebook fan page and help promote SYNERGISTIC FITNESS to others! You tweet? Follow me on twitter.
You all have a great week and thanks for being a part of what makes TEAM SIXPACK great. YOU!

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Motivation: One Thing Won't Stop You

One Thing Won't Stop You

     I’m right in the middle of my P90x/Insanity hybrid program and adding muscle like crazy and feeling on top of the world when all of a sudden an old chest injury from my Power 90 days decided to pay me a visit. Now I may be sidelined from weight lifting and healing could take a whole month. I was starting to get furious. Then I remember what I preach about synergistic fitness. It’s the sum of all parts. Not one single thing will determine my outcome. It’s a collective effort. It’s following proper nutrition, working other body parts, doing other routines. It’s the support I get from those that are on this fitness journey with me. I will examine my injury. I will heal my injury so that it’s stronger than ever I will get right back where I left off with the weights and continue my journey and reach my goal!
     Now. Stop and reflect. Don’t let ONE thing stop you from your goal. Change. Change with it. I have researched my injury a lot more than before and am applying the proper healing techniques. I am starting to feel much better after only a few days. Did I give up? No, I examined, changed and kept moving forward. NO excuses. I look to the other aspects of my fitness journey to carry me through to my goal. This applies to all aspects of your synergistic fitness journey. If you are unable to PUSH PLAY, then you have to focus on the other aspects and strengthen them to get you to your goal. When I was injured doing Power 90 and couldn’t PUSH PLAY, I examined my nutrition, adjusted it and really focused on that until I could get back to it. Guess what? I lost most of my weight during that time! Why? Because I looked for other ways to reach my goal. I lost 50lbs on Power 90 because I kept at it any way I could.
     Don’t let one thing distract you from your goal. Don’t let things like, “I just don’t have time”, “I missed a workout” keep you from the goal. You have time to change. You have time to synergize your fitness. You don’t need a every supplement in the world to get started, or every fitness cd to get it going. Don’t wait. Start TODAY! Look to other aspects. Eat one less thing for lunch. Have one less bite at dinner. Cut out one fat. Throw two or three protein bars in your purse. Every small step over time will add up. Write down what you think is blocking you from starting or synergizing your fitness journey. Then write down how to unblock it. I bet you can find ways to start or enhance your journey no matter how small they are. Add one more thing each day or week. Over time you will have reached your goal. Nothing can put you on the sideline because you own the field! GO! GO! GO!

TEAM SIXPACK

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A few of my synergistic friends from the Beachbody forums and that I coach have started a support thread. This group of guys/gals have been shredding fat for months and have helped motivate me and themselves to new heights with SYNERGISTIC FITNESS. We would like to welcome any of you to join us for support, advice, daily accountability or just shoot the breeze. You can find the forum here: http://bit.ly/duRx8S

GET SAMPLES OF SHAKEOLOGY: I am also offering to send two sample packs to any of my paying customers. If you have purchased product from me, shoot me an email and I will send you a green berry and chocolate to try.

WHO IS TEAM SIXPACK: Team Six Pack is made up of you. You and people striving for the same thing. This is SYNERGISTIC fitness. Putting all the little pieces together to sky rocket our fitness experience to the next level. Sum of the whole. I will be placing a TEAM SIXPACK support thread on the forums in a few days where we can meet and discuss our journeys. Help support each other and many others that may need our help. I'll post the link in the next weekly coaches email.

You can always find out what's going on with me at my site, or my blog. Check it out! Please like my Facebook fan page and help promote SYNERGISTIC FITNESS to others! You tweet? Follow me on twitter.
You all have a great week and thanks for being a part of what makes TEAM SIXPACK great. YOU!

John Cowart
Independent Beachbody Coach
http://www.wheresmysixpack.com

Social Networks:
Facebook - http://bit.ly/ajpH1I

Twitter - http://bit.ly/ca9CaS
BeachBody - http://bit.ly/91yMJ7

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NEW TO BEACHBODY

Are you completely new to Beachbody?

First thing I always suggest is getting on a forum group for your program to help with accountability and support. Trust me. It was the best thing I ever did to get me to where I am today. When you surround yourself with like-minded people with the same goal SYNERGISTIC things happen.
Go here Programs and find your program or here Support. Then find a post that is close to your date and introduce yourself, tell your goal.
Second. Log all your workouts in WOWY. You can win cash and prizes daily. It helps to reinforce your fitness. It's the same thing I always mention about writing your goals down daily. This is the same concept except you could win some nice prizes or cash just for reaching your goal. What's better than that.
Third. Contact me. Send me an email and let me know your alive and what I can do to help you. Let's chat about your goals and get a strategy going for your transformation. In this way I can open up more things to help you SYNERGIZE your fitness.
Fourth. Join the TEAM SIXPACK group. This is how we show unity in our fitness together. See all the other members of TEAM SIXPACK who are on the same mission as your are. Support each other!
Fifth. Calculate your daily calorie intake using BeachBodies Fitness Tools. If you have questions on it email me.

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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:

• 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

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 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 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