Feeling a little bloated after Thanksgiving? Give Shakeology a try as part of loosing weight after the holidays. Get a 3 Day 3 Pack for $15.00 -> find out more: http://bit.ly/csRwcc
Shakeology is a major part of my daily nutrtion. It has saved me so many times from the buffet at the chinese restaurant. The fiber helps me keep my nutrition moving through my body and will help remove any processed foods you may have eaten. Your colon can hold up to 23lbs of food! Processed food blocks the intestines and adds to your total weight and also blocks nutrients you need each and every day. Critical stuff in staying healthy. Try a trial pack, could make the difference in your weight.
Showing posts with label lose weight. Show all posts
Showing posts with label lose weight. Show all posts
Saturday, November 27, 2010
Friday, November 12, 2010
CHANGE - CHANGE TODAY FOR CHANGE TOMORROW
MOTIVATION
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. 
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. 
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.
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
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!
Saturday, October 16, 2010
Day 33 Report - P90x Insanity Weight Lifting Hybrid Program
I did a 1 day Shakeology Cleanse today. I did it because I am having my 30 day tranformation pics shot by Carl Wagner of Race Trout Photography and I wanted to reduce lower abdominal bloat. It follows the same guidelines as a 3 Day Shakeology Cleanse, but it's just for one day. I also did my weight workout while doing it. You're really suppose to limit physical activity but I wanted to put it to the test. I kept it to 3 sets instead of my usual 5 sets each exercise. I also wanted to see if it would really lower bloat and not destroy muscle.
Measurements:
What I noticed what that I had very little energy that evening and went to bed very early. My calories were basically cut in half. I think without the workout my energy levels would have been fine. I also noticed that my lower stomach was much flatter. I took body measurements the next morning. I lost 1 pound, and noticed my abdomen, hips measurements were down. My chest, shoulder, and neck were up. I contribute this to the workout the day before. I actually lost about .25lbs of muscle if I calculated correctly. This must have come from my lower half. I also think I would not have lost that much had I not exercised.
CONCLUSION:
The 1 Day cleanse did exactly what I wanted it to. Reduce my lower abdomen for the photo shoot. Would I do it again? Yes, but I would not workout on it. I wouldn't change anything else. I ate way more than what is typically subscribed for the cleanse in the 3 day version.
Daily Calorie Intake:
1570
Day 33 Workout(s):
Weight Lifting (Lunch)
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
Routine(s):
Dumbbell Bench Press, Dumbbell Incline Flys, Dumbbell Incline Press
- did 3 sets each.
Hear Rate:
Total Time: 1:02 minutes
Average HR: 112
Peak HR: 144
Minimum HR: 84
Calories Burned: 217
Measurements:
Friday | Saturday | |
Weight | 155 | 154 |
Neck | 15 | 15.2 |
Shoulder | 44.52 | 45.25 |
Chest | 37.25 | 37.7 |
Waist | 32 | 31.88 |
Abdomen | 32.25 | 31.88 |
Hips | 36.45 | 35.75 |
Thigh | 22 | 21.75 |
Knee | 14.75 | 14.625 |
Calf | 14.91 | 15.25 |
Ankle | 8.75 | 8.75 |
Arm | 14.5 | 14.5 |
Forearm | 11.98 | 11.875 |
Wrist | 6.78 | 6.875 |
Waist-Hip Ratio | 0.87791495 | 0.89174825 |
What I noticed what that I had very little energy that evening and went to bed very early. My calories were basically cut in half. I think without the workout my energy levels would have been fine. I also noticed that my lower stomach was much flatter. I took body measurements the next morning. I lost 1 pound, and noticed my abdomen, hips measurements were down. My chest, shoulder, and neck were up. I contribute this to the workout the day before. I actually lost about .25lbs of muscle if I calculated correctly. This must have come from my lower half. I also think I would not have lost that much had I not exercised.
CONCLUSION:
The 1 Day cleanse did exactly what I wanted it to. Reduce my lower abdomen for the photo shoot. Would I do it again? Yes, but I would not workout on it. I wouldn't change anything else. I ate way more than what is typically subscribed for the cleanse in the 3 day version.
Daily Calorie Intake:
1570
Day 33 Workout(s):
Weight Lifting (Lunch)
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
Routine(s):
Dumbbell Bench Press, Dumbbell Incline Flys, Dumbbell Incline Press
- did 3 sets each.
Hear Rate:
Total Time: 1:02 minutes
Average HR: 112
Peak HR: 144
Minimum HR: 84
Calories Burned: 217
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, 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: ?
Saturday, August 21, 2010
PICK A FITNESS GOAL AND LOSE WEIGHT
Goals. Pick one.
Write it down. Be specific. If you want to lose weight, pick an amount and a time. Maybe it's 1lb a week. Nice goal. 50lbs in 60 days? Sounds good. Pick it and write it down. You can't just write down lose weight because you haven't given your mind a target. Yep a target. When you give you brain a goal and you confirm this every day by writing it down, your mind will begin to recognize it as important. Pay attention here this is key. The more and more your brain is reinforced that this is important the subconscious will begin to act on it. Because your subconscious is working with you on gaining your goal you will begin to do things without thinking about it to reach your goal. Professional athletes use this technique day in and day out. It's why we call them PRO's.
Remember, this is SYNERGISTIC fitness. Every little thing makes up the whole fitness experience. This is just one more tool in your journey to fitness. Use it in conjunction with all the other tools available and the sum of it all will propel your fitness experience to new heights. Use me, use the Beachbody forums to help with accountability, write down your goals, read fitness magazines, etc. It all adds up. Write down what is keeping you from achieving what you know is yours. Figure out how to remove that obstacle and do it. Write it down, and write down the solution. You know what it is, you have to put it down and act on it. Now, pick up a pen and move this thing forward!
Write it down. Be specific. If you want to lose weight, pick an amount and a time. Maybe it's 1lb a week. Nice goal. 50lbs in 60 days? Sounds good. Pick it and write it down. You can't just write down lose weight because you haven't given your mind a target. Yep a target. When you give you brain a goal and you confirm this every day by writing it down, your mind will begin to recognize it as important. Pay attention here this is key. The more and more your brain is reinforced that this is important the subconscious will begin to act on it. Because your subconscious is working with you on gaining your goal you will begin to do things without thinking about it to reach your goal. Professional athletes use this technique day in and day out. It's why we call them PRO's.
Remember, this is SYNERGISTIC fitness. Every little thing makes up the whole fitness experience. This is just one more tool in your journey to fitness. Use it in conjunction with all the other tools available and the sum of it all will propel your fitness experience to new heights. Use me, use the Beachbody forums to help with accountability, write down your goals, read fitness magazines, etc. It all adds up. Write down what is keeping you from achieving what you know is yours. Figure out how to remove that obstacle and do it. Write it down, and write down the solution. You know what it is, you have to put it down and act on it. Now, pick up a pen and move this thing forward!
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