Day 49: Kenpo X
Today was supposed to be Kenpo X, but I swapped Legs and Back with Kenpo X. So today I went to the gym and did Legs and Back. This week's leg/back workout was hard! I struggled moderately to finish all the exercises but I made it happen in the end. I don't have any injuries to speak of specifically, but be careful as you could still easily injure yourself with some of the leg exercises.
Nutrition: two eggs/two bread slices 280 cal, protein drink 300 cal, protein drink 300 cal, chicken 800 cal, cornbread 200 cal, misc 300 cal - 2200 calories
Day 48: Legs and Back + Ab Ripper X
Today was supposed to be Legs and Back with ARX, but I don't have my pullup bar with me and was unable to go to the gym... so I did Kenpo X instead. As I've said before this is an awesome workout and I think it's the best one them all. Nothing new about today. The only thing to mention is that the kicks require good flexibility in the hips, so try to work on your flexibility with the 'frog' pose and others.
Nutrition: protein drink 300 cal, three eggs/two bread slices 350 cal, protein drink 300 cal, chicken panini 320 cal, lean cuisine pasta 280 cal, protein drink 300 cal, three eggs/two bread slices 350 cal - 2100 calories
Day 47: Yoga X
Yoga X - the most dreaded (for me at least) workout of P90X. I did the entire workout... all ninety miserable minutes of it. I think the reason I don't much like Yoga X is because it requires a lot of patience and because it's a low-intensity workout. I have a low attention span and prefer high-intensity workouts (which is every workout EXCEPT yoga x). But still, I got through the entire thing and that's what counts. I'm glad I don't have to do this again for another couple days. No injuries encountered today, although I should caution other P90Xers that some of the thigh stretches get VERY intense. Yes, you want to stretch but you don't want to do so to the point of injury. Listen to your body and follow your instincts. If you're stretching and it's hurting like crazy then STOP. Weightlifting or exercising can sometimes get really painful ie that intense burn you get when you lift hard. On the other hand, stretching should not be a really painful experience. Stop if it hurts that much.
Nutrition: protein drink 300 cal, steamed veggies 160 cal, subway sub 300 cal, protein drink 300 cal, subway sub 300 cal, banana 100 cal, protein drink 300 cal, low-cheese veggie lasagna 500 cal - 2260 calories
Day 46: Back and Biceps + Ab Ripper X
I think out of all the Phase 2 workouts, I dislike this workout probably just as much as Yoga X. The reason is because, by the end of the workout I felt like I could not do another curl even with the puniest of weights. BUT, this is only with my left arm (non-dominant) and not my right arm (dominant). Could it be because my dominant right arm is stronger than the non-dominant left arm? It's possible. But the point is that this imbalance really messes with your motivation. I'm glad that I get a good couple-weeks-long break before I have to do this workout again.
ARX is going well. I'm still substituting the exercises that require hip flexion because I don't feel like having back strain again. A little more than half-way through the program and I'm able to complete the full amount of reps and last through the workout compared to when I started the program.
Nutrition: protein drink 300 cal, subway black ham 6" sub 300 cal, protein drink 300 cal, subway black ham 6" sub 300 cal, t-bone steak with sauteed veggies 700 cal, protein drink 300 cal - 2200 calories
Day 45: Plyometrics
Today is February 2nd, 2011 aka HALF-WAY THROUGH THE PROGRAM!! Nothing different about today's plyo workout compared to previous ones. One thing I did notice today is that I felt a little bit of the infamous left lower back muscle strain that I've had since starting the program. I believe the exercises today that may have caused it to come back (since I had been strain-free for over a week) are the 'military march' and 'swing kicks'. Both of these exercises require hip flexion so I'm concluding that it is exercises with this action - hip flexion - that is responsible for the strain.
About a week or so ago, I substituted the exercises of Ab Ripper X (ARX) requiring hip flexion (fifer scissors, hip rock n' raise, pulse ups) with those not requiring hip flexion. I did this because I suspected hip flexion exercises as the culprit for my back strain... since I had the strain every day after ARX. Ever since I made this substitution, I haven't had the strain - until today's plyometrics. I think I will continue to make these substitutions so as to keep the strain at bay.
Nutrition: protein drink 300 cal, steamed veggies 160 cal, oatmeal 140 cal, subway turkey breast sandwich 600 cal - 1200 calories
Day 44: Plyometrics
Instead of doing today's plyometrics, I decided to take the day off since my legs were still a bit sore and I had stuff to get done.
Nutrition: subway turkey breast (pepper jack cheese, honey mustard, lettuce, tomato, peppers, black olives) 300 cal, protein drink 300 cal, chicken wings 800 cal, sushi 600 cal - 2000 calories
Day 43: Chest, Shoulders, and Triceps + Ab Ripper X
Today is the start of Phase 2 Week 3. In today's workout, I struggled more with the shoulder exercises than with anything else. Not sure why, but my shoulders just started burning early on in the workout and lasted the whole time. The burn was the "good" burn that you get when you work hard and struggle with the last three reps, so I wasn't concerned at all about any sort of injury. I know I'm making gains because I've increased either the number of reps or the amt of weight for many of the exercises in this workout (there were one or two exercises where I couldn't do as many reps as last week, namely shoulder exercises). Also, I was told over the weekend that I appeared to have gained some muscle mass. I don't particularly notice it, but I guess it would be normal not to notice it yourself.
Nutrition: protein drink 300 cal, subway turkey breast (pepper jack cheese, honey mustard, lettuce, tomato, peppers, black olives) 300 cal, yogurt 200 cal, crab legs 350 cal, misc 400 cal, protein drink 300 cal - 1850 calories
Monday, January 31, 2011
Monday, January 24, 2011
Week 6
Day 42: Kenpo X
Kenpo X is great workout and I look forward to it every week. But don't try to attempt it on a slippery floor. It's darn-near impossible to do the blocks/punches/kicks when you're slipping around without any traction. Another thing I learned is that it's pretty difficult to do Kenpo X when your legs are sore from Legs and Back. I was still able to get through the entire workout with the soreness, although I did struggle with the kicks. Don't forget the shoulder stretches! They're not included in the warm-up so you have to do them on your own to prevent shoulder injury with the punches and blocks.
Nutrition: four eggs/three bread slices 490 cal, protein drink 310 cal, chicken drumsticks 350 cal, chips 150 cal, protein drink 300 cal - 1600 calories
Day 41: Kenpo X
I wasn't feeling well today so I skipped Kenpo X and plan to do it tomorrow. And I'm DEFINITELY feeling sore from yesterday's Legs and Back.
Nutrition: protein drink 300 cal, chicken nuggets 500 cal, protein drink 300 cal, sushi 500 cal, sweet tea 100 cal, meatballs 300 cal - 2000 calories
Day 40: Legs and Back + Ab Ripper X
I usually would do this workout at home but today I wanted to try increasing the weights so I went to the gym for Legs and Back. I'm sure I'll be feeling sore tomorrow because of the increase in weight. Also, the ARX workout is much harder to do after an hour of working your legs. This is probably because some of the ARX exercises require leg muscles to be done properly. Don't be surprised if you struggle with ARX after doing Legs and Back... I did.
Nutrition: coffee 50 cal, ham wrap w honey mustard 600 cal, misc 1000 cal, chicken nuggets 550 cal, odwalla bar 230 cal - 2430 calories
Day 39: Yoga X
Today was supposed to be Yoga X but I have a hardwood floor and couldn't keep from slipping around. I guess I'll take the day off as a "Rest Day". This will be only the second workout (both Yoga X) that I have skipped without planning to make it up.
Nutrition: coffee 50 cal, ham wrap 500 cal, peanut butter sandwich 450 cal, milk 100 cal, protein drink 300 cal, protein drink 300 cal - 1700 calories
Day 38: Back and Biceps + Ab Ripper X
Unlike Day 36 when I had an easier time with Phase 2's mixed-up workout #1 (chest/shoulders/triceps), I cannot say the same for mixed workout #2 (back and biceps). Even though today's the second time I've done Back and Biceps, it was just as difficult as the first time I did it last week. There were some exercises where I couldn't do as many reps as last week and there were also some exercises where I did more reps than last week. Hopefully next week's Back and Biceps will not be as difficult as today and last week to the point where I'm struggling.
I had made the last 5 days ARX-free to see if it was the culprit for my left lower back strain. I believe it was since I have had very minimal strain in those 5 days. Today, I restarted ARX, or at least a modified version of it. At this point my goal, now that I've restarted ARX, is to isolate specifically which exercises contribute to the back strain. Today I did all the exercises except Roll-Up V-Ups, Fifer Scissors, Hip Rock-and-Raise, and Pulse-Ups. If I continue to be back strain-free for the next few days, then I have isolated the culprit to one of the aforementioned exercises and I can work from there to further isolate which specific exercise(s) out of those four are the instigator. One thing I did notice today is that I was able to keep up and do many more reps then I previously was able to do for the ARX workout. I don't know why the sudden change. Maybe it was the 5-day break for my abdominal muscles - who knows? I'm not complaining though. I'm pretty ecstatic actually.
I'm not sure if I have previously mentioned this, but ever since I've started Phase 2, I've abandoned the purple resistance band in favor of free weights. I don't have a wide selection of free weights, but I do have a gym membership. The workouts that I specifically need the free weights for are Chest/Shoulders/Triceps and Back & Biceps. I transferred these two workouts to my phone so that I can go to the gym and perform the workout there. For Legs and Back I have a small set of bars and interchangeable plates at home that I use so I still do that workout at home as well as Plyo, Kenpo X, and Yoga X.
Nutrition: protein drink 300 cal, chicken wings 700 cal, protein drink 300 cal, chicken breast 300 cal, yogurt 100 cal, protein drink 300 cal - 2000 calories
Day 37: Plyometrics
Plyometrics today. The same blood-pumping workout from the last 5 weeks. There's nothing really that I dislike about this workout. There's no particular exercises that one would have to worry about injuring themselves from, unless they had previous knee issues (since this workout is packed with lots of jumping). I am curious about how many calories are burned with Plyo. If I had to guess I'd say about 500-600 calories.
Nutrition: protein drink 300 cal, coffee 40 cal, three eggs/two bread slices 380 cal, chicken wings 700 cal, protein drink 300 cal, three eggs/two bread slices 380 cal, protein drink 300 cal - 2400 calories
Day 36: Chest, Shoulders, and Triceps + Ab Ripper X
Today marks the start of the second week of Phase 2. I remember being exhausted and barely able to finish during last week's chest/shoulders/triceps workout. Today was different. Today, I was able to not only finish the workout without having to put forth a major fight, but I was actually even able to increase the number of reps for some of the exercises. I was pretty impressed and happy with this. The workout seemed much less impossible than it did the first time I attempted it.
Also, I cannot stress the importance of preventing injury. If you feel like you have tweaked something or are having sharp pains somewhere, STOP and STRETCH the muscles/tendons/ligaments in question. Last week, I tweaked my right tricipital tendon and didn't stop to stretch - the end result was that I had to stop lifting after only a few reps and wasn't able to complete the full number of reps for triceps extensions. Today, I again tweaked my right tricipital tendon but I DID stop to stretch and take care of my injury. The end result was that I rehabilitated my injury best I could and was able to complete the full number of triceps extension reps without further tweaking, pain, or injury to my right tricipital tendon. When in doubt, STOP and STRETCH!
I haven't done ARX in the past few days because I speculated that it was the culprit for my left lower back strain. My plan was to not do the ARX workout and then to see if my back strain flared up in the subsequent days. I HAVE noticed the back strain but very, very minimally and it is tolerable - not like it was when I was doing ARX. I also kept away from ARX today since I did not want to have back strain while doing tomorrow's Plyometrics workout. I think I'll restart ARX on Day 38.
Also, I've decided to take a break from the CellTech supplement drink. Creatine does take a toll on the kidneys after a while and since I've been on it for a few months, I'm going to take a month off.
Nutrition: coffee 40 cal, chicken breast 310 cal, protein drink 300 cal, crab legs 500 cal, beer 200 cal, yogurt 300 cal, protein drink 300 cal - 1950 calories
Kenpo X is great workout and I look forward to it every week. But don't try to attempt it on a slippery floor. It's darn-near impossible to do the blocks/punches/kicks when you're slipping around without any traction. Another thing I learned is that it's pretty difficult to do Kenpo X when your legs are sore from Legs and Back. I was still able to get through the entire workout with the soreness, although I did struggle with the kicks. Don't forget the shoulder stretches! They're not included in the warm-up so you have to do them on your own to prevent shoulder injury with the punches and blocks.
Nutrition: four eggs/three bread slices 490 cal, protein drink 310 cal, chicken drumsticks 350 cal, chips 150 cal, protein drink 300 cal - 1600 calories
Day 41: Kenpo X
I wasn't feeling well today so I skipped Kenpo X and plan to do it tomorrow. And I'm DEFINITELY feeling sore from yesterday's Legs and Back.
Nutrition: protein drink 300 cal, chicken nuggets 500 cal, protein drink 300 cal, sushi 500 cal, sweet tea 100 cal, meatballs 300 cal - 2000 calories
Day 40: Legs and Back + Ab Ripper X
I usually would do this workout at home but today I wanted to try increasing the weights so I went to the gym for Legs and Back. I'm sure I'll be feeling sore tomorrow because of the increase in weight. Also, the ARX workout is much harder to do after an hour of working your legs. This is probably because some of the ARX exercises require leg muscles to be done properly. Don't be surprised if you struggle with ARX after doing Legs and Back... I did.
Nutrition: coffee 50 cal, ham wrap w honey mustard 600 cal, misc 1000 cal, chicken nuggets 550 cal, odwalla bar 230 cal - 2430 calories
Day 39: Yoga X
Today was supposed to be Yoga X but I have a hardwood floor and couldn't keep from slipping around. I guess I'll take the day off as a "Rest Day". This will be only the second workout (both Yoga X) that I have skipped without planning to make it up.
Nutrition: coffee 50 cal, ham wrap 500 cal, peanut butter sandwich 450 cal, milk 100 cal, protein drink 300 cal, protein drink 300 cal - 1700 calories
Day 38: Back and Biceps + Ab Ripper X
Unlike Day 36 when I had an easier time with Phase 2's mixed-up workout #1 (chest/shoulders/triceps), I cannot say the same for mixed workout #2 (back and biceps). Even though today's the second time I've done Back and Biceps, it was just as difficult as the first time I did it last week. There were some exercises where I couldn't do as many reps as last week and there were also some exercises where I did more reps than last week. Hopefully next week's Back and Biceps will not be as difficult as today and last week to the point where I'm struggling.
I had made the last 5 days ARX-free to see if it was the culprit for my left lower back strain. I believe it was since I have had very minimal strain in those 5 days. Today, I restarted ARX, or at least a modified version of it. At this point my goal, now that I've restarted ARX, is to isolate specifically which exercises contribute to the back strain. Today I did all the exercises except Roll-Up V-Ups, Fifer Scissors, Hip Rock-and-Raise, and Pulse-Ups. If I continue to be back strain-free for the next few days, then I have isolated the culprit to one of the aforementioned exercises and I can work from there to further isolate which specific exercise(s) out of those four are the instigator. One thing I did notice today is that I was able to keep up and do many more reps then I previously was able to do for the ARX workout. I don't know why the sudden change. Maybe it was the 5-day break for my abdominal muscles - who knows? I'm not complaining though. I'm pretty ecstatic actually.
I'm not sure if I have previously mentioned this, but ever since I've started Phase 2, I've abandoned the purple resistance band in favor of free weights. I don't have a wide selection of free weights, but I do have a gym membership. The workouts that I specifically need the free weights for are Chest/Shoulders/Triceps and Back & Biceps. I transferred these two workouts to my phone so that I can go to the gym and perform the workout there. For Legs and Back I have a small set of bars and interchangeable plates at home that I use so I still do that workout at home as well as Plyo, Kenpo X, and Yoga X.
Nutrition: protein drink 300 cal, chicken wings 700 cal, protein drink 300 cal, chicken breast 300 cal, yogurt 100 cal, protein drink 300 cal - 2000 calories
Day 37: Plyometrics
Plyometrics today. The same blood-pumping workout from the last 5 weeks. There's nothing really that I dislike about this workout. There's no particular exercises that one would have to worry about injuring themselves from, unless they had previous knee issues (since this workout is packed with lots of jumping). I am curious about how many calories are burned with Plyo. If I had to guess I'd say about 500-600 calories.
Nutrition: protein drink 300 cal, coffee 40 cal, three eggs/two bread slices 380 cal, chicken wings 700 cal, protein drink 300 cal, three eggs/two bread slices 380 cal, protein drink 300 cal - 2400 calories
Day 36: Chest, Shoulders, and Triceps + Ab Ripper X
Today marks the start of the second week of Phase 2. I remember being exhausted and barely able to finish during last week's chest/shoulders/triceps workout. Today was different. Today, I was able to not only finish the workout without having to put forth a major fight, but I was actually even able to increase the number of reps for some of the exercises. I was pretty impressed and happy with this. The workout seemed much less impossible than it did the first time I attempted it.
Also, I cannot stress the importance of preventing injury. If you feel like you have tweaked something or are having sharp pains somewhere, STOP and STRETCH the muscles/tendons/ligaments in question. Last week, I tweaked my right tricipital tendon and didn't stop to stretch - the end result was that I had to stop lifting after only a few reps and wasn't able to complete the full number of reps for triceps extensions. Today, I again tweaked my right tricipital tendon but I DID stop to stretch and take care of my injury. The end result was that I rehabilitated my injury best I could and was able to complete the full number of triceps extension reps without further tweaking, pain, or injury to my right tricipital tendon. When in doubt, STOP and STRETCH!
I haven't done ARX in the past few days because I speculated that it was the culprit for my left lower back strain. My plan was to not do the ARX workout and then to see if my back strain flared up in the subsequent days. I HAVE noticed the back strain but very, very minimally and it is tolerable - not like it was when I was doing ARX. I also kept away from ARX today since I did not want to have back strain while doing tomorrow's Plyometrics workout. I think I'll restart ARX on Day 38.
Also, I've decided to take a break from the CellTech supplement drink. Creatine does take a toll on the kidneys after a while and since I've been on it for a few months, I'm going to take a month off.
Nutrition: coffee 40 cal, chicken breast 310 cal, protein drink 300 cal, crab legs 500 cal, beer 200 cal, yogurt 300 cal, protein drink 300 cal - 1950 calories
Monday, January 17, 2011
Week 5
Day 35: Kenpo X
This is my most favorite workout out of all of them. Probably because it's a fun workout and makes it seem like you're in a Karate class with all the kicks, punches, and blocks. I've been thinking about taking up Jiu Jitsu and so doing this workout is actually good practice. My hope is that when I actually do start taking Jiu Jitsu, I won't be tumbling and falling everywhere when I do my kicks and throws as my balance will be much improved from having done Kenpo X weekly.
One thing that P90X participants need to be weary of with Kenpo X is shoulder injury. The warm-up in the beginning does not include any shoulder warm-up exercises or stretches. I've tweaked my shoulder twice during two separate Kenpo X workouts because of this. Each time I've had to stop and stretch my shoulders out before I continue since the punches and blocks aggravate the tweaked shoulder. The stretching works because after I've done them, the shoulder no longer hurts or feels tweaked. Just remember to include these stretches before you begin Kenpo X to avoid injury.
Nutrition: chicken wings 700 cal, egg roll 200 cal, protein drink 300 cal, yogurt and granola 300 cal, protein drink 300 cal - 1800 calories
Day 34: Legs and Back + Ab Ripper X
This is the only strengthening workout that hasn't changed in Phase 2. I was glad to see a familiar workout where I didn't have to struggle to finish (like with Day 29 and 32). Although it wasn't as difficult as the new workouts, it WAS a bit difficult after having taken a week off (Phase 1 Recovery week) from working out the legs... but I finished it so no big deal.
On another note, I think I've figured out what's been causing my left lower back strain. I think the culprit is Ab Ripper X. I've just noticed that the strain usually flares up after the days where I do ARX. Given this, I decided to skip ARX today and see how I feel tomorrow to see if it really is the culprit.
Nutrition: chicken and rice 1000 cal, protein drink 300 cal, protein drink 300 cal - 1600 calories
Day 33: Yoga X
Today was supposed to be Yoga X but I didn't do it because I am in a new location with hardwood floors, and I need to go buy a mat to comfortably do the workout.
Nutrition: 4 eggs/3 bread slices/sliced ham 500 cal, protein drink 300 cal, chicken wings 800 cal, beer 800 cal - 2400 calories
Day 32: Back and Biceps + Ab Ripper X
Phase 2 is DIFFICULT! Halfway through today's workout I was thinking about quitting because I could barely do anymore curls or pullups. I kept going, though, because the P90x motto is "Bring It!" and I wanted to do just that. In Phase 2 the only workouts that have changed are Chest/Shoulders/Triceps and today's Back/Biceps - and I'm glad these are the only ones that are changed. I also think that the recovery week at the end of Phase 1 was nice, but detrimental to the first week of Phase 2 (ie Week 5) because you've not been working out for an entire week and so getting back into the rhythm is hard.
Nutrition: tuna salad sandwich 200 cal, protein drink 300 cal, roast beef sandwich 200 cal, sun chips 150 cal, protein drink 300 cal, creatine drink 150 cal, protein drink 300 cal - 1600 cal
Day 31: Back and Biceps + Ab Ripper X
Today was supposed to be back and biceps & ARX. My back is actually pretty sore from the chest/triceps/shoulders workout so I'm going to make today my "Rest Day".
Nutrition: odwalla bar 230 cal, fruit 50 cal, roasted chicken/mashed potatoes/steamed veggies 600 cal, protein drink 300 cal, Doritos 150 cal, tuna salad sandwich 210 cal, Sun Chips 140 cal, tuna salad sandwich 220 cal, protein drink 300 cal - 2200 calories
Day 30: Plyometrics
Same rediculously intense jump cardio routine as in Phase 1, but it's also in Phase 2. It's the same workout - nothing is different. I definitely sweated out some calories in this one, just like with all the previous Plyo workouts.
Nutrition: Odwalla bar 230 cal, lunch of roasted chicken/mashed potatoes/steamed veggies 600 cal, beef soft tacos 600 cal, beer 200 cal, creatine drink 150 cal, protein drink x2 600 cal - 2380 calories
Day 29: Chest, Shoulders, and Triceps + Ab Ripper X
All I can say is that I was not expecting the first day of Phase 2 to be this tough. Not only are there more exercises than I remember from Phase 1, but some of the exercises I wasn't even able to do (ie one-arm pushups and clappo aka jumping pushups). I was fatigued less than halfway through the 24 exercises which made the rest of the workout more difficult to complete all the reps. Ab Ripper X was also more difficult to complete because I was wiped from the chest/shoulders/triceps workout. I hope the rest of the workouts aren't this tough. Also, I think I tweaked my right triceps tendon because I was experiencing moderate sharp pain when I attempted triceps extensions with the right arm. Phase 2 workouts are changed up to introduce the concept of "muscle confusion" which is touted by Tony Horton as the way to get sculpted and build muscle. Some of the workouts are the same though... Yoga X, Kenpo X, and Plyometrics. I'm curious to see what the rest of the workouts are like.
Nutrition: Odwalla food bar 230 cal, roast beef sandwich 170 cal, chips 150 cal, chicken wings 700 cal, peanut butter 230 cal, creatine drink 150 cal, protein drink 300 cal, gatorade 90 cal, protein drink 310 cal - 2330 calories
This is my most favorite workout out of all of them. Probably because it's a fun workout and makes it seem like you're in a Karate class with all the kicks, punches, and blocks. I've been thinking about taking up Jiu Jitsu and so doing this workout is actually good practice. My hope is that when I actually do start taking Jiu Jitsu, I won't be tumbling and falling everywhere when I do my kicks and throws as my balance will be much improved from having done Kenpo X weekly.
One thing that P90X participants need to be weary of with Kenpo X is shoulder injury. The warm-up in the beginning does not include any shoulder warm-up exercises or stretches. I've tweaked my shoulder twice during two separate Kenpo X workouts because of this. Each time I've had to stop and stretch my shoulders out before I continue since the punches and blocks aggravate the tweaked shoulder. The stretching works because after I've done them, the shoulder no longer hurts or feels tweaked. Just remember to include these stretches before you begin Kenpo X to avoid injury.
Nutrition: chicken wings 700 cal, egg roll 200 cal, protein drink 300 cal, yogurt and granola 300 cal, protein drink 300 cal - 1800 calories
Day 34: Legs and Back + Ab Ripper X
This is the only strengthening workout that hasn't changed in Phase 2. I was glad to see a familiar workout where I didn't have to struggle to finish (like with Day 29 and 32). Although it wasn't as difficult as the new workouts, it WAS a bit difficult after having taken a week off (Phase 1 Recovery week) from working out the legs... but I finished it so no big deal.
On another note, I think I've figured out what's been causing my left lower back strain. I think the culprit is Ab Ripper X. I've just noticed that the strain usually flares up after the days where I do ARX. Given this, I decided to skip ARX today and see how I feel tomorrow to see if it really is the culprit.
Nutrition: chicken and rice 1000 cal, protein drink 300 cal, protein drink 300 cal - 1600 calories
Day 33: Yoga X
Today was supposed to be Yoga X but I didn't do it because I am in a new location with hardwood floors, and I need to go buy a mat to comfortably do the workout.
Nutrition: 4 eggs/3 bread slices/sliced ham 500 cal, protein drink 300 cal, chicken wings 800 cal, beer 800 cal - 2400 calories
Day 32: Back and Biceps + Ab Ripper X
Phase 2 is DIFFICULT! Halfway through today's workout I was thinking about quitting because I could barely do anymore curls or pullups. I kept going, though, because the P90x motto is "Bring It!" and I wanted to do just that. In Phase 2 the only workouts that have changed are Chest/Shoulders/Triceps and today's Back/Biceps - and I'm glad these are the only ones that are changed. I also think that the recovery week at the end of Phase 1 was nice, but detrimental to the first week of Phase 2 (ie Week 5) because you've not been working out for an entire week and so getting back into the rhythm is hard.
Nutrition: tuna salad sandwich 200 cal, protein drink 300 cal, roast beef sandwich 200 cal, sun chips 150 cal, protein drink 300 cal, creatine drink 150 cal, protein drink 300 cal - 1600 cal
Day 31: Back and Biceps + Ab Ripper X
Today was supposed to be back and biceps & ARX. My back is actually pretty sore from the chest/triceps/shoulders workout so I'm going to make today my "Rest Day".
Nutrition: odwalla bar 230 cal, fruit 50 cal, roasted chicken/mashed potatoes/steamed veggies 600 cal, protein drink 300 cal, Doritos 150 cal, tuna salad sandwich 210 cal, Sun Chips 140 cal, tuna salad sandwich 220 cal, protein drink 300 cal - 2200 calories
Day 30: Plyometrics
Same rediculously intense jump cardio routine as in Phase 1, but it's also in Phase 2. It's the same workout - nothing is different. I definitely sweated out some calories in this one, just like with all the previous Plyo workouts.
Nutrition: Odwalla bar 230 cal, lunch of roasted chicken/mashed potatoes/steamed veggies 600 cal, beef soft tacos 600 cal, beer 200 cal, creatine drink 150 cal, protein drink x2 600 cal - 2380 calories
Day 29: Chest, Shoulders, and Triceps + Ab Ripper X
All I can say is that I was not expecting the first day of Phase 2 to be this tough. Not only are there more exercises than I remember from Phase 1, but some of the exercises I wasn't even able to do (ie one-arm pushups and clappo aka jumping pushups). I was fatigued less than halfway through the 24 exercises which made the rest of the workout more difficult to complete all the reps. Ab Ripper X was also more difficult to complete because I was wiped from the chest/shoulders/triceps workout. I hope the rest of the workouts aren't this tough. Also, I think I tweaked my right triceps tendon because I was experiencing moderate sharp pain when I attempted triceps extensions with the right arm. Phase 2 workouts are changed up to introduce the concept of "muscle confusion" which is touted by Tony Horton as the way to get sculpted and build muscle. Some of the workouts are the same though... Yoga X, Kenpo X, and Plyometrics. I'm curious to see what the rest of the workouts are like.
Nutrition: Odwalla food bar 230 cal, roast beef sandwich 170 cal, chips 150 cal, chicken wings 700 cal, peanut butter 230 cal, creatine drink 150 cal, protein drink 300 cal, gatorade 90 cal, protein drink 310 cal - 2330 calories
Tuesday, January 11, 2011
Week 4
Phase 1 Summary
The first four weeks are over. They were not as hard as I originally anticipated from what I'd read online and heard from secondary sources. Although some of the specific exercises are difficult to do, I found the hardest part was fighting through the fatigue and working out intensely for 60 minutes daily after coming home from work. I know sometimes I was too tired and therefore decided to skip. Some of the challenges I faced included the back muscle strain which forced me to make modifications. I'm glad that, even with the injury and fatigue, I never missed a workout in the first three weeks since I either made it up on my "Rest Day" or doubled up on workouts on a single day. As for the fourth week, I pretty much took most of the week off except for the last two days in which I did Core Synergistics and Yoga X. The fourth week was supposed to be a recovery week and that's exactly what I did... RECOVER.
The biggest gains I've noticed are in strength and flexibility. I am noticeably more flexible than I was on Day 1. I think I can attribute the majority of this to the warm-up and cool-down that occurs with the beginning and end of each workout, respectively. I know that I have gained strength because I can now do things that I couldn't do on Day1 such as forward grip pull-ups and military pushups.
Although I have lost several pounds (according to the scale) since Day 1, I do not see or feel any change in my physical appearance. I don't feel like I've lost any weight. Perhaps this "feeling of change" will come by the end of Phase 2 which I start tomorrow.
I've been pretty good about keeping my daily caloric count under 2000 calories. The days that the count is above 2000 calories is usually due to being in a hurry and not having the time. I've used Cell-Tech creatine supplement and EAS protein powder for the first three weeks of Phase 1 and plan to do so for Phase 2. I didn't use it for Week 4 since I didn't do anything but recover.
Phase 1 Stats @ 167 lbs - I've no clue how my stats worsened
Day 28: Yoga X
Did some yoga X today, but not all of it. I decided that since I'd be hitting Phase 2 hard starting tomorrow, that I'd take it somewhat easy today. And with that said, I only did the first 40 minutes of Yoga X which is, coincidentally, the hardest part of the workout. I'm noticing an improvement in my flexibility. It's improving slowly but it's improving nonetheless.
Nutrition: protein shake 260 cal, steak and potatoes 1000 cal
Day 27: Core Synergistics
I decided to jump back into working out since my back is strain free and I have free time - perfect combination. So this workout is geared toward strengthening your core muscles - abdominals, paraspinals, obliques, pecs, and basically the important muscles in the torso. It's full of exercises that require you to hold a certain position that contracts your abs, so it's a pretty good supplemental to Ab Ripper X. Also, there's lots of 'plank' type exercises. It was only about 50 min long excluding stretching, warming up, and cooling down and it wasn't too difficult at all. Some of the exercises like "the Dreya Roll" and "the Boat" will be difficult for even those that are already fit, as they were for me - especially those that are overweight and with limited flexibility.
Nutrition: yogurt w granola 300 cal, chips 100 cal, indian food 1000 cal, turkey/cheese sandwich 250 cal, milk 100 cal - 1750 calories
Day 26: Core Synergistics
Back strain is gone completely but I had a busy day so I took the day off - plus, another rest day wouldn't be such a bad thing. So I ended up not doing Core Synergistics today.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, coffee cake 150 cal, chicken wings 900 cal, milk 100 cal - 1820 calories
Day 25: Stretch X
Back strain is improved but not completely gone. Taking the day off. No big deal since week 4 is supposed to be a recovery week anyways.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, three bread slices w four eggs 530 cal, peanut butter sandwich 350 cal, milk 100 cal - 1650 calories
Day 24: Kenpo X
I've been thinking more and more about just taking this entire week off and recovering from the left lower back muscle strain. I haven't yet decided what I'm going to do but I probably will just take the entire week off. Thus, no Kenpo X today.
Nutrition: Odwalla food bar 230 cal, NutriGrain bar 130 cal, coffee 40 cal, lunch 700 cal, chicken wings and waffle fries 800 cal - 1900 calories
Day 23: Core Synergistics
Today is supposed to be core synergistics, a workout designed to work your core muscles ie abdominals and back muscles. Although it was improving, I could still feel the lower left back muscle strain when I bent over and moved in certain positions so I decided to once again skip and take a day off. I really don't want to skip but making the injury even worse could result in having to discontinue the entire program - and I wouldn't want that.
Nutrition: three eggs w two bread slices 400 cal, chicken wings 600 cal, PB sandwich 400 cal, milk 90 cal - 1490 calories
Day 22: Yoga X
This week is supposed to be a recovery week for the end of 'phase 1' and starts out with Yoga X. Unfortunately, the muscle strain in my back was acting up so I decided to skip today.
Nutrition: Odwalla food bar 230 cal, banana 100 cal, coffee 100 cal, sandwich 250 cal, three eggs w two bread slices 400 cal, chicken wings 500 cal - 1580 calories
The first four weeks are over. They were not as hard as I originally anticipated from what I'd read online and heard from secondary sources. Although some of the specific exercises are difficult to do, I found the hardest part was fighting through the fatigue and working out intensely for 60 minutes daily after coming home from work. I know sometimes I was too tired and therefore decided to skip. Some of the challenges I faced included the back muscle strain which forced me to make modifications. I'm glad that, even with the injury and fatigue, I never missed a workout in the first three weeks since I either made it up on my "Rest Day" or doubled up on workouts on a single day. As for the fourth week, I pretty much took most of the week off except for the last two days in which I did Core Synergistics and Yoga X. The fourth week was supposed to be a recovery week and that's exactly what I did... RECOVER.
The biggest gains I've noticed are in strength and flexibility. I am noticeably more flexible than I was on Day 1. I think I can attribute the majority of this to the warm-up and cool-down that occurs with the beginning and end of each workout, respectively. I know that I have gained strength because I can now do things that I couldn't do on Day1 such as forward grip pull-ups and military pushups.
Although I have lost several pounds (according to the scale) since Day 1, I do not see or feel any change in my physical appearance. I don't feel like I've lost any weight. Perhaps this "feeling of change" will come by the end of Phase 2 which I start tomorrow.
I've been pretty good about keeping my daily caloric count under 2000 calories. The days that the count is above 2000 calories is usually due to being in a hurry and not having the time. I've used Cell-Tech creatine supplement and EAS protein powder for the first three weeks of Phase 1 and plan to do so for Phase 2. I didn't use it for Week 4 since I didn't do anything but recover.
Phase 1 Stats @ 167 lbs - I've no clue how my stats worsened
| Body Mass Index: | 22.7 kg/m2 |
| Waist-to-Height ratio: | 0.51 |
| Percent Body Fat: | 21.8% |
| Lean Body Mass: | 130.6 lb |
Day 28: Yoga X
Did some yoga X today, but not all of it. I decided that since I'd be hitting Phase 2 hard starting tomorrow, that I'd take it somewhat easy today. And with that said, I only did the first 40 minutes of Yoga X which is, coincidentally, the hardest part of the workout. I'm noticing an improvement in my flexibility. It's improving slowly but it's improving nonetheless.
Nutrition: protein shake 260 cal, steak and potatoes 1000 cal
Day 27: Core Synergistics
I decided to jump back into working out since my back is strain free and I have free time - perfect combination. So this workout is geared toward strengthening your core muscles - abdominals, paraspinals, obliques, pecs, and basically the important muscles in the torso. It's full of exercises that require you to hold a certain position that contracts your abs, so it's a pretty good supplemental to Ab Ripper X. Also, there's lots of 'plank' type exercises. It was only about 50 min long excluding stretching, warming up, and cooling down and it wasn't too difficult at all. Some of the exercises like "the Dreya Roll" and "the Boat" will be difficult for even those that are already fit, as they were for me - especially those that are overweight and with limited flexibility.
Nutrition: yogurt w granola 300 cal, chips 100 cal, indian food 1000 cal, turkey/cheese sandwich 250 cal, milk 100 cal - 1750 calories
Day 26: Core Synergistics
Back strain is gone completely but I had a busy day so I took the day off - plus, another rest day wouldn't be such a bad thing. So I ended up not doing Core Synergistics today.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, coffee cake 150 cal, chicken wings 900 cal, milk 100 cal - 1820 calories
Day 25: Stretch X
Back strain is improved but not completely gone. Taking the day off. No big deal since week 4 is supposed to be a recovery week anyways.
Nutrition: Odwalla food bar 230 cal, coffee 40 cal, two bread slices w three eggs 400 cal, three bread slices w four eggs 530 cal, peanut butter sandwich 350 cal, milk 100 cal - 1650 calories
Day 24: Kenpo X
I've been thinking more and more about just taking this entire week off and recovering from the left lower back muscle strain. I haven't yet decided what I'm going to do but I probably will just take the entire week off. Thus, no Kenpo X today.
Nutrition: Odwalla food bar 230 cal, NutriGrain bar 130 cal, coffee 40 cal, lunch 700 cal, chicken wings and waffle fries 800 cal - 1900 calories
Day 23: Core Synergistics
Today is supposed to be core synergistics, a workout designed to work your core muscles ie abdominals and back muscles. Although it was improving, I could still feel the lower left back muscle strain when I bent over and moved in certain positions so I decided to once again skip and take a day off. I really don't want to skip but making the injury even worse could result in having to discontinue the entire program - and I wouldn't want that.
Nutrition: three eggs w two bread slices 400 cal, chicken wings 600 cal, PB sandwich 400 cal, milk 90 cal - 1490 calories
Day 22: Yoga X
This week is supposed to be a recovery week for the end of 'phase 1' and starts out with Yoga X. Unfortunately, the muscle strain in my back was acting up so I decided to skip today.
Nutrition: Odwalla food bar 230 cal, banana 100 cal, coffee 100 cal, sandwich 250 cal, three eggs w two bread slices 400 cal, chicken wings 500 cal - 1580 calories
Sunday, January 9, 2011
Week 3
Day 21: Shoulders and Arms + Ab Ripper X + Yoga X
I skipped Shoulders/Arms/ARX earlier in the week and also didn’t do yoga this week so I wanted to make up for it and do it all today. I was pleasantly surprised as not only did I get through S&A/ARX but also the ENTIRE dreaded Yoga X. Yoga X is not as bad as I first thought it was. The reason is because only the first 40-50 min are hard and impossible for persons like me with limited flexibility. After that, it’s nothing but easy stretches and poses that I (for the most part) had no problem performing. I had no intention of getting through the ENTIRE yoga session and had initially set a goal of 45 min but ended up getting through all of it. Glad I did it. I still don’t like yoga, but at least now I
know I can get through all of it.
I’ve realized on the shoulders/arms workout that there is one exercise that I need to be careful with because it puts a LOT of strain on my lumbar spine. This exercise is the Deep Swimmer’s Press and when I get past 6 I can really feel the strain in the lumbar spine. I could see a lot of people, including myself, herniating a disc with this particular exercise. Therefore, I’m going to take it real easy with this one in the future workouts, and I suggest the same for others especially if they have bad backs.
Nutrition: creatine drink 150 cal, protein drink 300 cal, ricotta cheese w/ M&Ms 150 cal, turkey sandwich 200 cal, apple 50 cal, banana 100 cal, protein drink 300 cal, ricotta cheese w granola 250 cal, indian food 500 cal, protein drink 300 cal - 2300 calories
Day 20: Kenpo X
Today was supposed to be Kenpo X, but I was too tired to do anything so I skipped today and decided I’d double up tomorrow. Plus I already did Kenpo X this week in place of Yoga X so I think I’ll try yoga tomorrow.
Nutrition: fruit parfait 300 cal, sandwich and cookies 500 cal, pepperoni stromboli 500 cal, McD 20-pc chicken nuggets & medium fry 1300 cal – 2600 calories
Day 19: Legs and Back + Ab Ripper X
This workout is not bad at all, as with most of the other workouts but of course this one does have it's one or two exercises that are really hard to perform. The exercises I'm referring to for legs/back are the wall squats and the single-leg wall squat. It's not that they're impossible to do, but they just make your legs BURN. Also, I'm finding the wide-grip pullups to be pretty difficult, but I think with time I'll be able to do more than I'm able to currently do.
Nutrition: creatine drink 150 cal, protein drink 300 cal, ricotta cheese 150 cal, egg and turkey 150 cal, protein drink 300 cal, pizza 700 cal, beer 250 cal – 2000 calories
Day 18: Kenpo X
I was actually supposed to do Yoga X instead, but I am REALLY not a big fan of yoga, so I did Kenpo X instead. Keep in mind that Tony Horton, P90X creator does not endorse skipping or substituting Yoga X. I’m really going to try next time… although I did say the same thing last week. We’ll see… So I tried jumping right into Kenpo X without doing the warm up they do in the beginning of the video. Big mistake. I threw the first punch and I felt a sharp pain in my right shoulder so I stopped completely and decided to do the warm up and did not notice any more problems after doing this. Do the warm-up, it’s very important and they do it for a reason!
Nutrition: bananas x3 300 cal, chicken wings 500 cal, sandwich 350 cal, chips 200 cal, indian food 500 cal, mexican pizza 540 cal, protein drink 300 cal – 2700 calories
Day 17: Shoulders and Arms + Ab Ripper X
I actually was really zonked out and tired and so I skipped today. I will try to make it up by doing two workouts on one day.
Nutrition: Odwalla bar 230 cal, chicken wings 500 cal, Taco Bell Mexican Pizza x2 1080 cal, banana 100 cal – 1910 calories
Day 16: Plyometrics
Jump cardio workout today. Still dealing with a bit of left lower back muscle strain so I decided to turn down the intensity just a little bit. I still did every exercise and still did the max number of reps, but I just did each exercise with less intensity. Even though I turned it down this time, I was still sweating like crazy. This truly is a GREAT cardio workout that burns calories like no other.
Nutrition: Odwalla food bar 280 cal, buffalo chicken wrap 500 wrap, protein drink 300 cal, chicken wings 500 cal, ham sandwich 150 cal, creatine drink 150 cal – 1980 calories
Day 15: Chest and Back + Ab Ripper X
Today, I was hesitant to do chest/back since my left lower back has a muscle strain or something like that and even though the chest workout doesn’t directly work the back, it still puts strain on the back when you straighten out for the pushups. I decided to move forth and do today’s workout anyways. I did modify it however. Each workout typically has 2 rounds of the same 10-15 exercises. So for today, I only did 1 of 2 rounds of back exercises to give it a break, especially since I did a monster Day 14 of Legs & Back/ ARX / Kenpo X all in one day.
Nutrition: protein drink 300 cal, chicken wings 500 cal, peanut butter 250 cal, creatine drink 150 cal, protein drink 300 cal, banana 100 cal – 1550 calories
I skipped Shoulders/Arms/ARX earlier in the week and also didn’t do yoga this week so I wanted to make up for it and do it all today. I was pleasantly surprised as not only did I get through S&A/ARX but also the ENTIRE dreaded Yoga X. Yoga X is not as bad as I first thought it was. The reason is because only the first 40-50 min are hard and impossible for persons like me with limited flexibility. After that, it’s nothing but easy stretches and poses that I (for the most part) had no problem performing. I had no intention of getting through the ENTIRE yoga session and had initially set a goal of 45 min but ended up getting through all of it. Glad I did it. I still don’t like yoga, but at least now I
know I can get through all of it.
I’ve realized on the shoulders/arms workout that there is one exercise that I need to be careful with because it puts a LOT of strain on my lumbar spine. This exercise is the Deep Swimmer’s Press and when I get past 6 I can really feel the strain in the lumbar spine. I could see a lot of people, including myself, herniating a disc with this particular exercise. Therefore, I’m going to take it real easy with this one in the future workouts, and I suggest the same for others especially if they have bad backs.
Nutrition: creatine drink 150 cal, protein drink 300 cal, ricotta cheese w/ M&Ms 150 cal, turkey sandwich 200 cal, apple 50 cal, banana 100 cal, protein drink 300 cal, ricotta cheese w granola 250 cal, indian food 500 cal, protein drink 300 cal - 2300 calories
Day 20: Kenpo X
Today was supposed to be Kenpo X, but I was too tired to do anything so I skipped today and decided I’d double up tomorrow. Plus I already did Kenpo X this week in place of Yoga X so I think I’ll try yoga tomorrow.
Nutrition: fruit parfait 300 cal, sandwich and cookies 500 cal, pepperoni stromboli 500 cal, McD 20-pc chicken nuggets & medium fry 1300 cal – 2600 calories
Day 19: Legs and Back + Ab Ripper X
This workout is not bad at all, as with most of the other workouts but of course this one does have it's one or two exercises that are really hard to perform. The exercises I'm referring to for legs/back are the wall squats and the single-leg wall squat. It's not that they're impossible to do, but they just make your legs BURN. Also, I'm finding the wide-grip pullups to be pretty difficult, but I think with time I'll be able to do more than I'm able to currently do.
Nutrition: creatine drink 150 cal, protein drink 300 cal, ricotta cheese 150 cal, egg and turkey 150 cal, protein drink 300 cal, pizza 700 cal, beer 250 cal – 2000 calories
Day 18: Kenpo X
I was actually supposed to do Yoga X instead, but I am REALLY not a big fan of yoga, so I did Kenpo X instead. Keep in mind that Tony Horton, P90X creator does not endorse skipping or substituting Yoga X. I’m really going to try next time… although I did say the same thing last week. We’ll see… So I tried jumping right into Kenpo X without doing the warm up they do in the beginning of the video. Big mistake. I threw the first punch and I felt a sharp pain in my right shoulder so I stopped completely and decided to do the warm up and did not notice any more problems after doing this. Do the warm-up, it’s very important and they do it for a reason!
Nutrition: bananas x3 300 cal, chicken wings 500 cal, sandwich 350 cal, chips 200 cal, indian food 500 cal, mexican pizza 540 cal, protein drink 300 cal – 2700 calories
Day 17: Shoulders and Arms + Ab Ripper X
I actually was really zonked out and tired and so I skipped today. I will try to make it up by doing two workouts on one day.
Nutrition: Odwalla bar 230 cal, chicken wings 500 cal, Taco Bell Mexican Pizza x2 1080 cal, banana 100 cal – 1910 calories
Day 16: Plyometrics
Jump cardio workout today. Still dealing with a bit of left lower back muscle strain so I decided to turn down the intensity just a little bit. I still did every exercise and still did the max number of reps, but I just did each exercise with less intensity. Even though I turned it down this time, I was still sweating like crazy. This truly is a GREAT cardio workout that burns calories like no other.
Nutrition: Odwalla food bar 280 cal, buffalo chicken wrap 500 wrap, protein drink 300 cal, chicken wings 500 cal, ham sandwich 150 cal, creatine drink 150 cal – 1980 calories
Day 15: Chest and Back + Ab Ripper X
Today, I was hesitant to do chest/back since my left lower back has a muscle strain or something like that and even though the chest workout doesn’t directly work the back, it still puts strain on the back when you straighten out for the pushups. I decided to move forth and do today’s workout anyways. I did modify it however. Each workout typically has 2 rounds of the same 10-15 exercises. So for today, I only did 1 of 2 rounds of back exercises to give it a break, especially since I did a monster Day 14 of Legs & Back/ ARX / Kenpo X all in one day.
Nutrition: protein drink 300 cal, chicken wings 500 cal, peanut butter 250 cal, creatine drink 150 cal, protein drink 300 cal, banana 100 cal – 1550 calories
Week 2
Day 14: Legs & Back + Ab Ripper X + Kenpo X
Legs and back, ARX, and Kenpo X today. A monster workout session. I noted in an earlier entry that I was going to eventually switch from the band to the pullup bar for pullups and I made that switch half-way through todays L&B workout. I realized that I wasn’t really getting the intensity I need (to build muscle) from the resistance band even though it was the highest resistance band. I was also deathly afraid of the door attachment slipping from out of the door and traveling toward my face or crotch at 100mph via a ‘slingshot’ effect… another reason to switch to the pullup bar.
Nutrition: 1 egg/mac & cheese/5 oz turkey 400 cal, creatine drink 150 cal, indian food 700 cal – 1250 calories
Day 13: Legs & Back + Ab Ripper X
Today was supposed to be legs & back day but I wasn’t feeling well so I decided to just do it tomorrow with Kenpo X.
Nutrition: protein drink 350 cal, chick-fil-a meal 1000 cal, subway 6″ cold-cut sub w gravy 350 cal, Taco Bell Mexican Pizza & Steak Quesadilla 1060 cal – 2760 cal
Day 12: Yoga X
Today was the much dreaded yoga. This is not a very motivating workout. I know I need to stick with the schedule and do the Yoga X every 4th day of the week, but I have yet to get through more than 30 min of the video. Today I got 10 min in before I decided to switch to Kenpo X. I am seeing improvement in my flexibility from being on the program. Before, I was unable to touch my palms to the floor with straightened legs. Twelve days in I can actually accomplish this. On another note, I think I pulled a muscle in my left lower back since it hurt to hyperextend but it has since resolved. Be careful when on this program as it’s important to bring on the intensity while not going overboard and causing an injury.
Nutrition: protein drink 350 cal, 2 eggs + 1 slice bread + 5 oz turkey 400 cal, protein drink x 2 700 cal, creatine drink 150 cal, subway cold-cut 6″ sub 300 cal, alcohol 500 cal (New Year’s Eve) – 2400 cal
Day 11: Shoulders and Arms + Ab Ripper X
Shoulders and arms today, second time since starting P90X. I realized that I probably should not have exchanged the blue medium-tension band (which is what I started with) for the purple high-tension band because, although the purple band is great for back exercises, it’s too much tension for the shoulder/arm exercises. Oh well, I’m making it work by improvising band length. I might go to the store and buy a blue band so that I have both.
I think that if I had to choose the hardest workout that I’ve done so far, it would have to be ARX. It’s only 14 min long, but it is (in my opinion) the hardest workout because it REALLY works the abs. Sometimes I have to stop because my abs feel like they’re going to cramp or spasm… that’s how intense it gets.
On another note, I weighed myself today (sort of an unofficial weigh-in) and I rang in at 167 lbs. I didn’t believe it at first so I weighed myself another 2 times and the scale still registered in at 167 to 168. I don’t know if this is a fluke or if I really lost 6-7 lbs. I’m not complaining though.
Nutrition: protein drink 400 cal, ricotta cheese/peanut butter 150 cal, 2 eggs + 2 slices bread 260 cal, protein drink 400 cal, creatine drink 150 cal, jerk chicken breast 360 cal, broccoli/cauliflower 50 cal, protein drink 350 cal – 2120 calories
Day 10: Shoulders and Arms + Ab Ripper X
Today was supposed to be Shoulders/Arms/ARX but I had to take care of stuff so I used today as a “Rest” day instead of Sunday.
Nutrition: protein drink 350 cal, sweet peppers 35 cal, ricotta cheese w/ peanut butter 300 cal, Subway Cold-Cut sandwich 300 cal, decaf coffee w 2 sugars 100 cal, indian food 600 cal – 1685 calories
Day 9: Plyometrics
Another session of butt-kicking cardio! This workout is best described as a “jump cardio” workout. Almost all the exercises involve leaving the ground and getting in the air. It really gets your heart rate going – I’d say mine was probably at around 140-160 the entire hour. The video shows how to modify the exercises if you have bad knees or other joints which is good because it allows for a greater percentage of people to participate, including those with joint problems and those that are unable to jump due to extra pounds. I performed Week 1 without wearing any shoes. I think it took a toll on my metatarsal foot joints and so I decided I to wear shoes for today’s Plyo since it involves lots of jumping.
Nutrition: creatine drink 150 cal, protein drink 260 cal, steamed potatoes/green beans 300 cal, protein drink 260 cal, turkey/cheese sandwich 400 cal, protein drink 260 cal – 1630 calories
Day 8: Chest and Back + Ab Ripper X
A lot of pushups and pullups is what this one is all about. I’m able to do all (or at least half) of the reps they perform on the video for the majority of the pushup exercises. The ones I’m particularly not doing the full amount of reps on – which by the way is usually around 30 reps – are the diamond pushups and dive-bomber pushups. The diamond pushups because they put too much tension on my left elbow which is already injured with some sort of tendonitis or something. The dive-bomber pushups because a lot of people that do P90X end up injuring their backs and this exercise puts a lot of exertion on the lower back… I guess I’m just afraid of herniating a disc or some other injury with this exercise.
As for the pullup exercises, I can usually meet the number of reps on the video – usually about 20-25 reps – or exceed that amount. I’m using a very high-tension band by Spri to perform these. I attach the band to the top of a door using included attachment, and get on the ground, while leaning forward and mimic a ‘pull-up’ sort of motion. I feel the band is making these pullup exercises too easy. I’m thinking about switching to the pullup bar exclusively for the pullups. We’ll see how that goes since using the bar is much, much harder than using the resistance band for pullups.
Nutrition: I’m going to start adding a quick one-liner detailing what I ate during the day/night as a sort of a log. Today: protein shake, turkey/salami/cheese sandwich, creatine drink, low-cal powerade drink, protein bar, jalapeno chips, Taco Bell Beef Crunchwrap Supreme, ricotta cheese w/ peanut butter snack, protein shake, turkey/cheese sandwich, mashed potatoes – <2600 calories
Legs and back, ARX, and Kenpo X today. A monster workout session. I noted in an earlier entry that I was going to eventually switch from the band to the pullup bar for pullups and I made that switch half-way through todays L&B workout. I realized that I wasn’t really getting the intensity I need (to build muscle) from the resistance band even though it was the highest resistance band. I was also deathly afraid of the door attachment slipping from out of the door and traveling toward my face or crotch at 100mph via a ‘slingshot’ effect… another reason to switch to the pullup bar.
Nutrition: 1 egg/mac & cheese/5 oz turkey 400 cal, creatine drink 150 cal, indian food 700 cal – 1250 calories
Day 13: Legs & Back + Ab Ripper X
Today was supposed to be legs & back day but I wasn’t feeling well so I decided to just do it tomorrow with Kenpo X.
Nutrition: protein drink 350 cal, chick-fil-a meal 1000 cal, subway 6″ cold-cut sub w gravy 350 cal, Taco Bell Mexican Pizza & Steak Quesadilla 1060 cal – 2760 cal
Day 12: Yoga X
Today was the much dreaded yoga. This is not a very motivating workout. I know I need to stick with the schedule and do the Yoga X every 4th day of the week, but I have yet to get through more than 30 min of the video. Today I got 10 min in before I decided to switch to Kenpo X. I am seeing improvement in my flexibility from being on the program. Before, I was unable to touch my palms to the floor with straightened legs. Twelve days in I can actually accomplish this. On another note, I think I pulled a muscle in my left lower back since it hurt to hyperextend but it has since resolved. Be careful when on this program as it’s important to bring on the intensity while not going overboard and causing an injury.
Nutrition: protein drink 350 cal, 2 eggs + 1 slice bread + 5 oz turkey 400 cal, protein drink x 2 700 cal, creatine drink 150 cal, subway cold-cut 6″ sub 300 cal, alcohol 500 cal (New Year’s Eve) – 2400 cal
Day 11: Shoulders and Arms + Ab Ripper X
Shoulders and arms today, second time since starting P90X. I realized that I probably should not have exchanged the blue medium-tension band (which is what I started with) for the purple high-tension band because, although the purple band is great for back exercises, it’s too much tension for the shoulder/arm exercises. Oh well, I’m making it work by improvising band length. I might go to the store and buy a blue band so that I have both.
I think that if I had to choose the hardest workout that I’ve done so far, it would have to be ARX. It’s only 14 min long, but it is (in my opinion) the hardest workout because it REALLY works the abs. Sometimes I have to stop because my abs feel like they’re going to cramp or spasm… that’s how intense it gets.
On another note, I weighed myself today (sort of an unofficial weigh-in) and I rang in at 167 lbs. I didn’t believe it at first so I weighed myself another 2 times and the scale still registered in at 167 to 168. I don’t know if this is a fluke or if I really lost 6-7 lbs. I’m not complaining though.
Nutrition: protein drink 400 cal, ricotta cheese/peanut butter 150 cal, 2 eggs + 2 slices bread 260 cal, protein drink 400 cal, creatine drink 150 cal, jerk chicken breast 360 cal, broccoli/cauliflower 50 cal, protein drink 350 cal – 2120 calories
Day 10: Shoulders and Arms + Ab Ripper X
Today was supposed to be Shoulders/Arms/ARX but I had to take care of stuff so I used today as a “Rest” day instead of Sunday.
Nutrition: protein drink 350 cal, sweet peppers 35 cal, ricotta cheese w/ peanut butter 300 cal, Subway Cold-Cut sandwich 300 cal, decaf coffee w 2 sugars 100 cal, indian food 600 cal – 1685 calories
Day 9: Plyometrics
Another session of butt-kicking cardio! This workout is best described as a “jump cardio” workout. Almost all the exercises involve leaving the ground and getting in the air. It really gets your heart rate going – I’d say mine was probably at around 140-160 the entire hour. The video shows how to modify the exercises if you have bad knees or other joints which is good because it allows for a greater percentage of people to participate, including those with joint problems and those that are unable to jump due to extra pounds. I performed Week 1 without wearing any shoes. I think it took a toll on my metatarsal foot joints and so I decided I to wear shoes for today’s Plyo since it involves lots of jumping.
Nutrition: creatine drink 150 cal, protein drink 260 cal, steamed potatoes/green beans 300 cal, protein drink 260 cal, turkey/cheese sandwich 400 cal, protein drink 260 cal – 1630 calories
Day 8: Chest and Back + Ab Ripper X
A lot of pushups and pullups is what this one is all about. I’m able to do all (or at least half) of the reps they perform on the video for the majority of the pushup exercises. The ones I’m particularly not doing the full amount of reps on – which by the way is usually around 30 reps – are the diamond pushups and dive-bomber pushups. The diamond pushups because they put too much tension on my left elbow which is already injured with some sort of tendonitis or something. The dive-bomber pushups because a lot of people that do P90X end up injuring their backs and this exercise puts a lot of exertion on the lower back… I guess I’m just afraid of herniating a disc or some other injury with this exercise.
As for the pullup exercises, I can usually meet the number of reps on the video – usually about 20-25 reps – or exceed that amount. I’m using a very high-tension band by Spri to perform these. I attach the band to the top of a door using included attachment, and get on the ground, while leaning forward and mimic a ‘pull-up’ sort of motion. I feel the band is making these pullup exercises too easy. I’m thinking about switching to the pullup bar exclusively for the pullups. We’ll see how that goes since using the bar is much, much harder than using the resistance band for pullups.
Nutrition: I’m going to start adding a quick one-liner detailing what I ate during the day/night as a sort of a log. Today: protein shake, turkey/salami/cheese sandwich, creatine drink, low-cal powerade drink, protein bar, jalapeno chips, Taco Bell Beef Crunchwrap Supreme, ricotta cheese w/ peanut butter snack, protein shake, turkey/cheese sandwich, mashed potatoes – <2600 calories
Week 1
Week 1 Summary
I’m done with the first week… 13 more to go! The first week was not bad at all. I don’t feel at all that this program is too hard based on the first week, but maybe it’s because I’m already in pretty good shape. I’ve heard that this program is hard, especially if you’re not fit and don’t regularly exercise. I’ve got to say that this is probably true. I’m fit, and although I don’t think it’s too hard, it is still challenging for me and I welcome that challenge.
Day 7: Kenpo X
So far this is my most favorite workout. It’s a mixture of cardio and martial arts moves. It’s an hour long and full of exercises consisting of punches, kicks, and blocks and is a really entertaining yet intense calorie-burning hour. I actually wish this workout was longer because at the end of it I was not very tired and even considered repeating the workout once more. I decided not to since I was starving. I did realize though, while doing the kicks, that I was not very flexible so I hope this will improve over time.
Day 6: Legs and Back + Ab Ripper X
This workout like most of the others is 1.5 hours long and this one involves exercises like squats and deadlifts for legs and pullups for the back. It was a great workout for the legs and I know they will be sore tomorrow since I don’t normally work the legs at the gym. As for the back exercises, I was able to match the amount of reps and then some using the purple Spri resistance bands (purple is the highest tension band). I have a pullup bar and in the coming weeks I am definitely going to switch to using that instead since the bands are a bit too easy for the back exercises.
The Legs and Back workout was followed by ARX and it def is an intense ab workout. I can perform each exercise for at least a few reps, but I look fwd to the day where I can perform each exercise to match the 25 reps Tony does on video. At this point, I can only do this for about half the exercises.
Day 5: Yoga X
This workout is about 1.5 hours long. So far, this is my LEAST favorite workout. Probably because it time-consuming and requires lots of flexibility which I do not yet have. I also did not feel like this workout was helping me accomplish anything. I did work up a mediocre sweat though. There is no water break 30 minutes into the video (there are multiple water breaks in the other videos about every 10 minutes) so I put it on pause 30 minutes in to take one. I then decided I didn’t want to do anymore of this workout. I think in the future I might replace this workout for another one – like the sweat-inducing Plyo workout… I don’t know, we’ll see. I think I’ll really try to be motivated and get thru the whole thing for Week 2. No promises though.
Day 4: Yoga X
This day was meant for Yoga X, but I was busy the entire day so I took this day as a “Rest” day instead of Day 7 which was meant as a “Stretch X” or “Rest” day.
Day 3: Shoulders and Arms + Ab Ripper X
This one wasn’t bad at all for me to keep up with. It consists of a bunch of shoulder exercises like delt flies and arm exercises like dips and curls. It def made me sweat but not as bad as Plyometrics. I had to take it easy on the triceps exercises since my elbow hurts on extreme exertion, but otherwise I had no trouble doing the amount of reps they did on the video.
ARX followed and I have trouble doing the full amount of reps for half of the exercises since I only recently started working out my abs at the gym. Plus it’s hard after an intense full hour of exercise.
Day 2: Plyometrics
This one really kicked my butt in that it made me SWEAT. I had to take off my shirt half-way because it was soaked. I hadn’t had such an intense workout like that in a LONG time. It consists of a bunch of jumping and cardio exercises, the sole intent of which is to make you sweat. The exercises def accomplish this. The next few days, my calves were KILLING me. For my brother, it were his thighs that were really sore. I don’t normally workout my legs at the gym, so I wasn’t surprised with this extreme calf soreness. It was really hard to walk the next day and I had planned to go snowboarding the day after that so… yeah. Don’t do Plyometrics two days before you go snowboarding or other leg-heavy sport. It will suck.
Day 1: Chest and Back + Ab Ripper X
This workout consisted of a LOT of pushups and pull-ups. All sorts of pushups: decline, military, diamond, wide-grip, etc… I was able to keep up for the most part and do all the pushups and pull-ups. The exercises where I had trouble were the diamond pushups and military pushups. I have a triceps tendonitis or something (sharp pains under extreme tension) so I had to take it easy with these and couldn’t do them with full exertion. Otherwise, not a bad workout. Definitely got my heart rate up and I only felt a small amount of soreness the next day.
The ARX that followed really works your abs, but it was hard to do after already doing an intense full hour. I was unable to do 2 of the exercises… can’t remember which ones at the moment. My abs weren’t sore the next day so that was an unexpected benefit. I have no doubt that I’ll have at least a 4 or 6-pack by the end of the program with the ARX workout.
I’m done with the first week… 13 more to go! The first week was not bad at all. I don’t feel at all that this program is too hard based on the first week, but maybe it’s because I’m already in pretty good shape. I’ve heard that this program is hard, especially if you’re not fit and don’t regularly exercise. I’ve got to say that this is probably true. I’m fit, and although I don’t think it’s too hard, it is still challenging for me and I welcome that challenge.
Day 7: Kenpo X
So far this is my most favorite workout. It’s a mixture of cardio and martial arts moves. It’s an hour long and full of exercises consisting of punches, kicks, and blocks and is a really entertaining yet intense calorie-burning hour. I actually wish this workout was longer because at the end of it I was not very tired and even considered repeating the workout once more. I decided not to since I was starving. I did realize though, while doing the kicks, that I was not very flexible so I hope this will improve over time.
Day 6: Legs and Back + Ab Ripper X
This workout like most of the others is 1.5 hours long and this one involves exercises like squats and deadlifts for legs and pullups for the back. It was a great workout for the legs and I know they will be sore tomorrow since I don’t normally work the legs at the gym. As for the back exercises, I was able to match the amount of reps and then some using the purple Spri resistance bands (purple is the highest tension band). I have a pullup bar and in the coming weeks I am definitely going to switch to using that instead since the bands are a bit too easy for the back exercises.
The Legs and Back workout was followed by ARX and it def is an intense ab workout. I can perform each exercise for at least a few reps, but I look fwd to the day where I can perform each exercise to match the 25 reps Tony does on video. At this point, I can only do this for about half the exercises.
Day 5: Yoga X
This workout is about 1.5 hours long. So far, this is my LEAST favorite workout. Probably because it time-consuming and requires lots of flexibility which I do not yet have. I also did not feel like this workout was helping me accomplish anything. I did work up a mediocre sweat though. There is no water break 30 minutes into the video (there are multiple water breaks in the other videos about every 10 minutes) so I put it on pause 30 minutes in to take one. I then decided I didn’t want to do anymore of this workout. I think in the future I might replace this workout for another one – like the sweat-inducing Plyo workout… I don’t know, we’ll see. I think I’ll really try to be motivated and get thru the whole thing for Week 2. No promises though.
Day 4: Yoga X
This day was meant for Yoga X, but I was busy the entire day so I took this day as a “Rest” day instead of Day 7 which was meant as a “Stretch X” or “Rest” day.
Day 3: Shoulders and Arms + Ab Ripper X
This one wasn’t bad at all for me to keep up with. It consists of a bunch of shoulder exercises like delt flies and arm exercises like dips and curls. It def made me sweat but not as bad as Plyometrics. I had to take it easy on the triceps exercises since my elbow hurts on extreme exertion, but otherwise I had no trouble doing the amount of reps they did on the video.
ARX followed and I have trouble doing the full amount of reps for half of the exercises since I only recently started working out my abs at the gym. Plus it’s hard after an intense full hour of exercise.
Day 2: Plyometrics
This one really kicked my butt in that it made me SWEAT. I had to take off my shirt half-way because it was soaked. I hadn’t had such an intense workout like that in a LONG time. It consists of a bunch of jumping and cardio exercises, the sole intent of which is to make you sweat. The exercises def accomplish this. The next few days, my calves were KILLING me. For my brother, it were his thighs that were really sore. I don’t normally workout my legs at the gym, so I wasn’t surprised with this extreme calf soreness. It was really hard to walk the next day and I had planned to go snowboarding the day after that so… yeah. Don’t do Plyometrics two days before you go snowboarding or other leg-heavy sport. It will suck.
Day 1: Chest and Back + Ab Ripper X
This workout consisted of a LOT of pushups and pull-ups. All sorts of pushups: decline, military, diamond, wide-grip, etc… I was able to keep up for the most part and do all the pushups and pull-ups. The exercises where I had trouble were the diamond pushups and military pushups. I have a triceps tendonitis or something (sharp pains under extreme tension) so I had to take it easy with these and couldn’t do them with full exertion. Otherwise, not a bad workout. Definitely got my heart rate up and I only felt a small amount of soreness the next day.
The ARX that followed really works your abs, but it was hard to do after already doing an intense full hour. I was unable to do 2 of the exercises… can’t remember which ones at the moment. My abs weren’t sore the next day so that was an unexpected benefit. I have no doubt that I’ll have at least a 4 or 6-pack by the end of the program with the ARX workout.
Introduction
I’m in my mid twenties and I’ve heard a lot about this program – not just on TV, but also from people who’ve tried it, and people who know people who’ve tried it and with supposedly positive results. I’ve heard everything from ‘I lost a lot of weight but didn’t really get ripped’ to ‘I got really ripped and cut’. I was pretty skeptical about the program but decided to give it a try anyways since I had nothing to lose (plus I'm doing it as a school project). I also got my brother to join me so that we could motivate each other and finish together on Day 90. When I started I was already in pretty decent shape, a regular gym-goer 5+ times a week, and so I wasn’t too worried about getting completely destroyed by the workouts or being sore for multiple days after each workout. And I was right… for the most part. My brother hadn’t worked out for the past 6 months so the workouts were a little tougher for him but he was still in decent shape when we started. We are both in school so we started during X-mas break…
This blog is just intended to help other people see if P90X is the ‘real deal’ or just ‘fluff’. I’ll attempt to keep up with it on a daily basis, but we’ll see how well that goes…
EDIT: Brother dropped out after fourth week due to schedule problems.
My Expectations: Right now, I have a one-pack abdomen and medium-sized love handles which I’m not too satisfied with and I have a pretty decent upper body other than that. By the end of the 90 days, I hope to achieve at least six-pack abs and a more sculpted chest, biceps, and shoulders. I also want to gain mass. Not only do I want these areas sculpted, but I want to put on mass and get bigger… esp a bigger chest and wider girth in the arms. I also want to increase the girth of my thighs and legs compared to what they are now.
Starting weight: me, 174 lbs; brother, 205 lbs
Starting Stats: calculated @ scientificpsychic.com/fitness/diet.html
I’ll post BEFORE and AFTER pics at some point…
Equipment: Iron Gym pullup bar, Spri Xertube Purple Level resistance band, chair/sofa (for dips and decline pushups), water
Nutrition: I’m not really following any particular diet plan. I’m just using common sense and eating healthy. Example. For breakfast I might eat a sunny-side-up egg with a piece of toast and 2 slices of turkey breast plus a glass of milk. Lunch might be a turkey and cheese sandwich on honey oat bread, yogurt or cottage cheese with a spoonful of peanut butter, and water or protein shake. Dinner might be a palm-sized serving of meat with vegetables. If I have a snack, so far it’s been yogurt or cottage cheese with one or two spoonfuls of low-fat JIF peanut butter. I’ve also splurged when necessary… like Christmas dinner with family. I do have one daily nutrition goal, and that is to limit my calories to between 1500 to 2000 per day… and this does not seem hard to do.
I did decide after the first week to keep a daily count of my caloric intake. The log consists of everything I eat/drink along with the caloric value of each and then a daily total. You can find this daily log starting with Week 2 (I didn't think to do this until after the first week).
EDIT: I decided to follow the P90X daily calorie limits which I read on some website (don't remember which one). Along with eating well, I mostly kept under 1800 and 2400 calories in Phases 1 and 2, respectively. In the third month, I switched to a low-carb approach. You'll read why as you read through this journal.
Supplements: I am taking MuscleTech CellTech creatine as well as inexpensive EAS protein powder during the program and plan to do so until the end. I usually have a serving of CellTech 10-20 min before the workout. I also try to have 3 protein shakes a day. My daily goal regarding the protein is to intake 0.8 grams of protein per pound of body weight. So for me being currently at 174 lbs, this equals about 140 grams of protein daily. Each protein shake I drink is about 46 grams of protein and having three per day helps me meet my daily goal. I figure that if I’m going to do this program, I want to have the best possible results. Taking these supplements will help me accomplish this, I believe.
Schedule: This is the schedule I'm following (with a few modifications when needed)
Weeks 1, 2, and 3
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six days a week for three weeks.
P90x Workout Plan Week 4
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
For week 5 the P90x workout schedule changes yet again.
P90X Workout Plan Weeks 5, 6, 7
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Time to kick back to another recovery phase week for week 8
P90x Calendar Week 8 (Recovery Phase)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
The following workout program appears in Weeks 9 and then again in Week 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 Rest or X Stretch
Here’s the P90X Calendar for Weeks 10 and 12
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2- Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90X Workout Schedule Week 13 (Final Week)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
This blog is just intended to help other people see if P90X is the ‘real deal’ or just ‘fluff’. I’ll attempt to keep up with it on a daily basis, but we’ll see how well that goes…
EDIT: Brother dropped out after fourth week due to schedule problems.
My Expectations: Right now, I have a one-pack abdomen and medium-sized love handles which I’m not too satisfied with and I have a pretty decent upper body other than that. By the end of the 90 days, I hope to achieve at least six-pack abs and a more sculpted chest, biceps, and shoulders. I also want to gain mass. Not only do I want these areas sculpted, but I want to put on mass and get bigger… esp a bigger chest and wider girth in the arms. I also want to increase the girth of my thighs and legs compared to what they are now.
Starting weight: me, 174 lbs; brother, 205 lbs
Starting Stats: calculated @ scientificpsychic.com/fitness/diet.html
| Body Mass Index: | 23.6 kg/m2 |
| Waist-to-Height ratio: | 0.50 |
| Percent Body Fat: | 21.6% |
| Lean Body Mass: | 136.5 lb |
I’ll post BEFORE and AFTER pics at some point…
Equipment: Iron Gym pullup bar, Spri Xertube Purple Level resistance band, chair/sofa (for dips and decline pushups), water
Nutrition: I’m not really following any particular diet plan. I’m just using common sense and eating healthy. Example. For breakfast I might eat a sunny-side-up egg with a piece of toast and 2 slices of turkey breast plus a glass of milk. Lunch might be a turkey and cheese sandwich on honey oat bread, yogurt or cottage cheese with a spoonful of peanut butter, and water or protein shake. Dinner might be a palm-sized serving of meat with vegetables. If I have a snack, so far it’s been yogurt or cottage cheese with one or two spoonfuls of low-fat JIF peanut butter. I’ve also splurged when necessary… like Christmas dinner with family. I do have one daily nutrition goal, and that is to limit my calories to between 1500 to 2000 per day… and this does not seem hard to do.
I did decide after the first week to keep a daily count of my caloric intake. The log consists of everything I eat/drink along with the caloric value of each and then a daily total. You can find this daily log starting with Week 2 (I didn't think to do this until after the first week).
EDIT: I decided to follow the P90X daily calorie limits which I read on some website (don't remember which one). Along with eating well, I mostly kept under 1800 and 2400 calories in Phases 1 and 2, respectively. In the third month, I switched to a low-carb approach. You'll read why as you read through this journal.
Supplements: I am taking MuscleTech CellTech creatine as well as inexpensive EAS protein powder during the program and plan to do so until the end. I usually have a serving of CellTech 10-20 min before the workout. I also try to have 3 protein shakes a day. My daily goal regarding the protein is to intake 0.8 grams of protein per pound of body weight. So for me being currently at 174 lbs, this equals about 140 grams of protein daily. Each protein shake I drink is about 46 grams of protein and having three per day helps me meet my daily goal. I figure that if I’m going to do this program, I want to have the best possible results. Taking these supplements will help me accomplish this, I believe.
Schedule: This is the schedule I'm following (with a few modifications when needed)
Weeks 1, 2, and 3
Day 1 – Chest and Back, plus Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
The p90x workout schedule for week 4 is supposed to be a recovery week after hitting it hard six days a week for three weeks.
P90x Workout Plan Week 4
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
For week 5 the P90x workout schedule changes yet again.
P90X Workout Plan Weeks 5, 6, 7
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Time to kick back to another recovery phase week for week 8
P90x Calendar Week 8 (Recovery Phase)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
The following workout program appears in Weeks 9 and then again in Week 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 Rest or X Stretch
Here’s the P90X Calendar for Weeks 10 and 12
Day 1 – Chest, Shoulders and Triceps, Ab Ripper X
Day 2- Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
P90X Workout Schedule Week 13 (Final Week)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
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