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

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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

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 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

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

Day 11 Report - P90x Insanity Weight Lifting Hybrid Program

On the Modified Dumbbell V-Up Roll up I was afraid I was giving to much use to one side of my abs on the pulse up to touch the dumbbell to my toe. So, I added to pulses to the feet. One to the right foot the second to the left foot. Helped even out the strain on both sides of the abs. Nice.

All pushups are done on knees for INSANITY. Goal is to strictly use INSANITY for cardio, and get resistance for chest solely from p90x or Bench Routines. Still trying to slice out some time from the ab ripper x. I think it is less than 44 minutes. I took a few breaks thinking about the routines.
Great news! It appears this is working so far. My weight has increased and my body fat is down! THAT HAS TO BE MASS! SWEET!

I haven't calculated my food intake again since I started. It was around 3400 calories then and I have been sticking to pretty much the same food. I'm using a mass gainer for and extra thousand calories. I take the weight gainer, 1/2 cup of original oat meal, and 1 scoop of protein powder and mix it in a shaker. I do that twice a day as snacks. The weight gainer oat meal combo seems to be a very inexpensive way to gain some much needed calories and complex carbs on level 2. I think its working.

2nd Week Measurements:

Day 11 - Week 2 Stats:
Starting Weight: 149lbs.
Starting Body Fat:13.9%

Weight: 152.8lbs.
Body Fat:12.91% Average from the following:

P90x Spread Sheet	12.04%
http://www.linear-software.com/online.html	11.97%
http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (navy)	14.17%
http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (YMCA)	13.46%

•Neck: 14.89" +
•Shoulder(circumference): 44.25" -
•Chest: 37" +
•Waist: 31.6" +
•Abdomen: 31.6" -
•Hips: 35.65" +
•Thigh: 21.25" +
•Knee 14.48" -
•Calf: 14.88" -
•Ankle: 8.5" +
•Arm: 14.25" +
•Forearm: 11.55" +
•Wrist: 6.75" +
•Waist-Hip Ration 0.88639551

Day 11 Workout(s):

1st Workout:
One on One with Tony Horton Vol I - Yoga Fountain Of Youth(morning)

Pre Supplement: ON Whey Chocolate Protein Shake(mixed with 2tbs local honey, 2 cups coffee) Have to have my coffee!
During Workout Supplement:
None
Post Workout:
High Complex-Carb breakfast 1 hour later. 2 cups Cereal with 2 handfuls blue berries and 2 cups non-fat milk.

Modifications:
None
Hear Rate:
Total Time: 45 minutes
No Heart Rate monitor worn. Next time.
Calories Burned:
?

2nd Workout:
P90X: Ab-Ripper X w/ Weight Modifications and sub out routines(lunch time)
Pre Supplement: P90X Results and Recovery Formula(few gulps) + 5g creatine
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 Dinner 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); Dumbbell Oblique V-Up(to failure), Dumbbell Mason Twists(to failure); Hanging Knee Raises(to failure and form); Dumbbell crunches(3 sets); Decline Situps(1 set)
Hear Rate:
Total Time:  44 minutes
Average HR: 118
Peak HR: 157
Minimum HR: 82
Calories Burned: 421

3rd Workout:
INSANITY: Plyometrics (night 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 Dinner 1 hour later

Modifications:
On any push ups, I did them on my knees. All chest workouts are done in P90x or Bench Workout.Hear Rate:(accidental erase of data. :( )
Total Time:  45 minutes
Average HR: ?
Peak HR: ?
Minimum HR: ?
Calories Burned: ?

Day 10 Report - P90x Insanity Weight Lifting Hybrid Program

Did Pure Cardio this A.M. Man that workout is just how it reads. PURE CARDIO! That will get your heart pounding in the morning for sure. Took in mad amounts of calories today. It was way over 3000 cals. I followed up that night with P90x Shoulder and Arms. Love that workout. My arms swelled by 3/4 inches after. This is why body builders scream about getting recovery drinks/supplements into the blood stream asap after workout. Your muscles are screaming absorption at that point. Get that recovery/supplement into those veins. I drink p90x recovery drink during the workout and slam the rest as soon as the cool down starts.
Body is holding up good on this weeks workouts. Like the weekly program arrangement. Seems to workout good, but think I may add more rest post Bench Workout schedule for tomorrow.
Like my weight right now. Today was 151.8lbs. Started at 145lbs about a week and a half ago.
Going for muscle mass here. I know the cardio may kill it, but I want to see if I can get the resting post workouts and high calorie intake can make the difference.
Looking for all comments to help me nail this down!
J
Day 10 Workout(s):

INSANITY: Pure Cardio

Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) This is my morning ritual.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later

Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 39 minutes
Average HR: 147
Peak HR: 174
Minimum HR: 92
Calories Burned: 571

P90x: Shoulders & Arms
Pre Supplement: None
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb Dinner 1 hour later

Modifications:
Any 16 set reps were done with MINIMUAL weight, to conserve energy for better pumps/weight on other arm/shoulder routines.
Hear Rate:
Total Time: 1:12 hour
Average HR: 120
Peak HR: 154
Minimum HR: 81
Calories Burned: 723

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.