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
Sunday, August 29, 2010
Friday, August 27, 2010
Day 15 Report - P90x Insanity Weight Lifting Hybrid Program
Rearranged the workout for this week to allow for more resting type routines before chest/back workouts. On the day before the chest/bench workouts I took the ligher cardios programs so my body wouldn't be so tired the next day. Rest is very important when trying to gain mass. I took a snap shot of this weeks routines. We will see how it goes. My body fat is down from it's original values by .5% and I have gained 4lbs. Last week I stopped doing the weight gainer slammer(1 scoop weight gainer(500cals) + 1/2 scoop oatmeal + 1 scoop protein powder) twice a day to once a day on cardio days, and twice a day on weight/resistance days. Felt like I was putting on to much weight to fast. I saw some weight spikes during the week. I've continued that through to this week.
Looks like once again I'm gaining weight and loosing body fat. My neck, and arm measurements were UP and my knee and calf measurements were down. I also topped out at a 32" waist. So that has moved a little. Over all I think it's going according to plan. Time will tell.
My fit test scores were pretty good. Way better than I thought. I predict next weeks may not be so good considering I lowered some of the cardio this week for rest. Again, this is a MASS BUILDING program, so the INSANITY cardio is there to POP that body fat into shape quickly since the routines are so calorie burning intense with less time. Felt good about the week. Ready to hit it hard.
Chest/Back was modified from week earlier a bit. Lost my heart rate stats. Reset without writing them down. :( Added 5lbs more to the backpack on pullups. Actually got more reps on pull ups than last week. HHmmm. Upped the weights some but not a lot generally. Still in the 10-12 on most. Will change that in a few weeks unless reps start hitting 13-15, then will adjust. Going with the same concept of reps/weights body building programs sometimes use over a 3-6 month period as far as that goes. More on that soon.
3rd Week Routines Modified: Click To Enlarge
3rd Week Routines Original: Click To Enlarge
Starting Week 1 Weight: 149lbs.
Starting Week 1 Avg. Body Fat:13.9%
Weight: 154.8lbs.
Body Fat Avg:13.345% Average from the following:
•Neck: 15" +
•Shoulder(circumference): 44.85" +
•Chest: 37" +
•Waist: 32" +
•Abdomen: 32" +
•Hips: 35.95" +
•Thigh: 21.45" +
•Knee 14.45" -
•Calf: 14.75" -
•Ankle: 8.5"
•Arm: 14.45" +
•Forearm: 11.76" +
•Wrist: 6.75"
•Waist-Hip Ration 0.89012517
Day 15 Workout(s):
INSANITY: Fit Test (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 26 minutes
Average HR: 146
Peak HR: 175
Minimum HR: 103
Calories Burned: 374
Fit Test Results:
INSANITY: Fit Test RESULTS
1st week:
Switch Kicks #105
Power Jacks #46
Power Knees #85
Power Jumps #30
Glove Jumps #10
Suicide Jumps #14
Push-Up Jacks #22
Low Plank Oblique #60
I was exhausted about 1/2 way through. Can tell I really need to get my endurance up. Hope I had enough energy. Might need to look into that.
3rd week:
Switch Kicks #119 + 14
Power Jacks #53 + 7
Power Knees #111 + 26
Power Jumps #65 + 35
Glove Jumps #12 + 2
Suicide Jumps #17 + 3
Push-Up Jacks #30 + 8
Low Plank Oblique #75 + 15
Didn't feel the drain I felt in the first fit test. Liked my numbers overall. Was tired, but pushed through. Definetly could tell the difference between first week and third week. Nice
P90X: Chest/Back (evening)
Pre Supplement:Jack 3d 1.5 scoops
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
p90x Recovery Drink
Modifications:
- with 10lb weighted back pack
- bench substitution for push ups(except standard), some weight added and some lowered based on form. Really slowed down the pumps this night and felt it. Love this routine.
Hear Rate:
Total Time: 1:09 minutes
Average HR: ?
Peak HR: ?
Minimum HR: ?
Calories Burned: ?
Looks like once again I'm gaining weight and loosing body fat. My neck, and arm measurements were UP and my knee and calf measurements were down. I also topped out at a 32" waist. So that has moved a little. Over all I think it's going according to plan. Time will tell.
My fit test scores were pretty good. Way better than I thought. I predict next weeks may not be so good considering I lowered some of the cardio this week for rest. Again, this is a MASS BUILDING program, so the INSANITY cardio is there to POP that body fat into shape quickly since the routines are so calorie burning intense with less time. Felt good about the week. Ready to hit it hard.
Chest/Back was modified from week earlier a bit. Lost my heart rate stats. Reset without writing them down. :( Added 5lbs more to the backpack on pullups. Actually got more reps on pull ups than last week. HHmmm. Upped the weights some but not a lot generally. Still in the 10-12 on most. Will change that in a few weeks unless reps start hitting 13-15, then will adjust. Going with the same concept of reps/weights body building programs sometimes use over a 3-6 month period as far as that goes. More on that soon.
3rd Week Routines Modified: Click To Enlarge
3rd Week Routines Original: Click To Enlarge
3rd Week Measurements:
Day 15 - Week 3 Stats:Starting Week 1 Weight: 149lbs.
Starting Week 1 Avg. Body Fat:13.9%
Weight: 154.8lbs.
Body Fat Avg:13.345% Average from the following:
| P90x Spread Sheet | 12.58% |
| http://www.linear-software.com/online.html | 12.5% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (navy) | 14.68% |
| http://www.healthstatus.com/cgi-bin/calc/calculator.cgi (YMCA) | 13.98% |
•Neck: 15" +
•Shoulder(circumference): 44.85" +
•Chest: 37" +
•Waist: 32" +
•Abdomen: 32" +
•Hips: 35.95" +
•Thigh: 21.45" +
•Knee 14.45" -
•Calf: 14.75" -
•Ankle: 8.5"
•Arm: 14.45" +
•Forearm: 11.76" +
•Wrist: 6.75"
•Waist-Hip Ration 0.89012517
Day 15 Workout(s):
INSANITY: Fit Test (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 26 minutes
Average HR: 146
Peak HR: 175
Minimum HR: 103
Calories Burned: 374
Fit Test Results:
INSANITY: Fit Test RESULTS
1st week:
Switch Kicks #105
Power Jacks #46
Power Knees #85
Power Jumps #30
Glove Jumps #10
Suicide Jumps #14
Push-Up Jacks #22
Low Plank Oblique #60
I was exhausted about 1/2 way through. Can tell I really need to get my endurance up. Hope I had enough energy. Might need to look into that.
3rd week:
Switch Kicks #119 + 14
Power Jacks #53 + 7
Power Knees #111 + 26
Power Jumps #65 + 35
Glove Jumps #12 + 2
Suicide Jumps #17 + 3
Push-Up Jacks #30 + 8
Low Plank Oblique #75 + 15
Didn't feel the drain I felt in the first fit test. Liked my numbers overall. Was tired, but pushed through. Definetly could tell the difference between first week and third week. Nice
P90X: Chest/Back (evening)
Pre Supplement:Jack 3d 1.5 scoops
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
p90x Recovery Drink
Modifications:
- with 10lb weighted back pack
- bench substitution for push ups(except standard), some weight added and some lowered based on form. Really slowed down the pumps this night and felt it. Love this routine.
Hear Rate:
Total Time: 1:09 minutes
Average HR: ?
Peak HR: ?
Minimum HR: ?
Calories Burned: ?
Tuesday, August 24, 2010
Day 13 & 14 Report - P90x Insanity Weight Lifting Hybrid Program
Took the second rest day off the week on Day 13. Man do I feel like I need them. Not feeling to shabby. Not getting enough sleep is the real problem at this point. Between this and BeachBody Coaching and giving 110% in everything I do(family, work, coaching, fitness, etc.) makes for a very long day and very short night. :) I wouldn't change a thing!
Day 14 was cardio day. I LOVE THE INSANITY AB ROUTINE! No situps or crunches, just straight up leg extensions. Made me feel like I started Ab-Ripper X day 1.
Gaining weight pretty rapidly. Think I need to back off my cals by about 200 cals and see how the weight goes.
Measurements are tomorrow morning. Time to prep for next weeks set of routines. I'll post the sets tomorrow too.
Day 13 Workout(s):
None - REST DAY
Day 14 Workout(s):
INSANITY: Pure Abs (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 26 minutes
Average HR: 121
Peak HR: 164
Minimum HR: 87
Calories Burned: 266
INSANITY: Pure Cardio(morning)
Pre Supplement: See above workout
During Workout Supplement:
See above workout
Post Workout: Immediatly Following:
See above workout
Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 38 minutes
Average HR: 148
Peak HR: 169
Minimum HR: 108
Calories Burned: 572
Day 14 was cardio day. I LOVE THE INSANITY AB ROUTINE! No situps or crunches, just straight up leg extensions. Made me feel like I started Ab-Ripper X day 1.
Gaining weight pretty rapidly. Think I need to back off my cals by about 200 cals and see how the weight goes.
Measurements are tomorrow morning. Time to prep for next weeks set of routines. I'll post the sets tomorrow too.
Day 13 Workout(s):
None - REST DAY
Day 14 Workout(s):
INSANITY: Pure Abs (morning)
Pre Supplement: Protein Shake(mixed with 2tbs honey, 2 cups coffee) My morning SLAMMER. use coffee(ice) and honey (2tbsp) to increase protein/amino uptake into muscles to stop catabolism.
During Workout Supplement:
p90x Recovery Drink
Post Workout: Immediatly Following:
P90x Recovery Drink(drank rest in bottle)
High Complex-Carb breakfast 1 hour later(2 cups kashi cereal, 2 cups non-fat milk)
Modifications:
None
Hear Rate:
Total Time: 26 minutes
Average HR: 121
Peak HR: 164
Minimum HR: 87
Calories Burned: 266
INSANITY: Pure Cardio(morning)
Pre Supplement: See above workout
During Workout Supplement:
See above workout
Post Workout: Immediatly Following:
See above workout
Modifications:
Any pushups were done on knees. All push ups are done using p90x or weight lifting.
Hear Rate:
Total Time: 38 minutes
Average HR: 148
Peak HR: 169
Minimum HR: 108
Calories Burned: 572
Monday, August 23, 2010
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
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
Where's My SixPack | Weekly Fitness Email
I do a weekly nutrition/motivational/fitness email. I talk about p90x, Insanity, Shakeology, Fitness, Motivational topics and more.
If you want to get on the list to receive the weekly email please txt me, email me, fb me, twitter me...etc. and I'll add you to the list. I will be creating a email subscription program soon so you can just sign up if you like directly from the site. Just like with all things. Many small steps will get you there. Just take the steps!
J
If you want to get on the list to receive the weekly email please txt me, email me, fb me, twitter me...etc. and I'll add you to the list. I will be creating a email subscription program soon so you can just sign up if you like directly from the site. Just like with all things. Many small steps will get you there. Just take the steps!
J
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!
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.
Starting Weight: 149lbs.
Starting Body Fat:13.9%
Weight: 152.8lbs.
Body Fat:12.91% Average from the following:
•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: ?
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: ?
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