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

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 +

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 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 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

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.