Day 91: Kenpo X
This is the LAST workout of the entire P90X program!! I'm not sure why it's called P90X since there's actually 91 days, but whatever. So I decided to speed up my shoulder stretches today - not a good idea. I tweaked my right shoulder somehow and it was bothersome throughout the workout. It resolved a few hours after the workout, but nonetheless I shouldn't have rushed the stretching. Also another thing I have noticed about Kenpo X is that several of the exercises are essentially the same thing. For example: Step-Drag-Punch High & Low, Step-Drag-Claw-Punch, and High-Block-Low-Punch are essentially the same movements. This isn't a bad thing since it makes you burn calories, but a little originality would be nice.
Nutrition: milk and granola 300 cal, pho soup 400 cal, pho soup 300 cal, cashews 100 cal, pho soup 300 cal, cashews 100 cal - 1500 calories
Day 90: Plyometrics X
Last Plyo workout of the program (tomorrow is the last day of P90X)! I think this is the first plyo workout that I may have had some sort of injury. As I was getting through the workout, I started experiencing an ache-type pain in my left foot arch. I tried to take it easier on the remaining exercises once I started noticing the pain. After about two hours, the aching pain resolved so I don't believe it will be a long-term injury. One thing different about today's plyo workout is that I was wearing athletic shoes whereas I usually don't wear them for plyo. This may be the culprit, but I'm not sure.
Nutrition: popcorn 200 cal, chips 150 cal, chicken sandwich 500 cal, milk 100 cal, nuggets 500 cal, odwalla food bar 230 cal, milk and granola 300 cal, cashews 100 cal, milk 100 cal - 2180 calories
Day 89: Kenpo X
One thing I don't understand about Kenpo X is why each of the water breaks are almost TWO minutes long. This workout is not that hard or intensive and you definitely don't need this much time for each of the breaks. If there's any workout that needs two minute breaks, it is the Plyometrics workout. The Plyo workout is MUCH more intensive and burns many more calories than Kenpo X. About half-way through the P90X program, I started fast-forwarding through the breaks since my endurance had increased and since I only needed 5-10 second breaks.
Nutrition: milk and cereal 300 cal, chicken wings 700 cal, nuggets 700 cal, milk 100 cal, chips 150 cal - 1950 calories
Day 88: Plyometrics X
Plyo X, the mother of all P90X workouts! I've been doing this workout without wearing any shoes but it might be a good idea to wear a pair to minimize the impact on the feet and ankles and ultimately to minimize the potential for injury. The risk for an ankle sprain is not low since you are jumping up and landing on your feet. This is especially applicable for exercises like Jump Knee Tucks and Rockstar Hops where you are jumping as high as you can and then landing on your feet with high impact force.
Nutrition: buffalo wings 700 cal, baked ziti 500 cal, fish sandwich 400 cal, nuggets 300 cal, indian food 500 cal - 2400 calories
Day 87: Kenpo X
Again, for the second time, I forgot to do shoulder stretches before I started throwing punches and blocks. Luckily I remembered and hit the pause button to stretch out the rotator cuff muscles so no injuries to speak of. Today, I did stop my low-carb nutrition plan because I was at a restaurant and the low-carb options were pretty much nil. Also, I missed bread and many other foods I couldn't eat on the low-carb approach.
Nutrition: buffalo wings 700 cal, ravioli 500 cal, baked ziti 500 cal, sugar free ice cream 400 cal - 2100 calories
Day 86: Plyometrics X
So I decided to make this a cardio week instead of going by the scheduled P90X Rest Week. I figure I might as well maximize the number of burned calories since this is the last week of the 90-day program. So I figure I'll alternate between Plyo X and Kenpo X. The same calorie-burning plyo workout so take it easy if you have knee issues. I have nothing new to add about today's workout.
Today, I did stop my low-carb nutrition plan because I was at a restaurant and the low-carb options were pretty much nil. Also, I missed bread and many other foods I couldn't eat on the low-carb approach.
Nutrition: pepper jack cheese 100 cal 1 carb, roasted garlic wings 600 cal 4 carb, eggs and bacon 400 cal 0 carb, three egg jalapeno omelet 400 cal 2 carb, misc 300 cal 0 carb - 1800 calories 7 carbs
Day 85: Rest Day
I am taking today as a Rest Day. (BTW, this Rest Week is the LAST week of P90X!!!)
Nutrition: curry chicken 500 cal 3 carb, Hilshire Farms lil smokies 400 cal 2 carb, sauteed chicken 500 cal 4 carb, lil smokies 400 cal 2 carb, ranch dressing 100 cal 2 carb - 1900 calories 13 carbs
Monday, March 28, 2011
Monday, March 21, 2011
Week 12
Day 84: Kenpo X
Today I started Kenpo X without having done shoulder stretches. As I've said in previous entries, Tony Horton doesn't include shoulder stretches in the beginning warm-up but you need to pause the video and make sure you do these on your own. With the number of punches and blocks performed, it is VERY possible to tweak your rotator cuff without stretching properly.
Nutrition: roasted chicken 300 cal 0 carb, ground chicken patties 400 cal 2 carb, bacon 600 cal 0 carb, roasted chicken 300 cal 0 carb, curry chicken 400 cal 4 carb - 2000 calories 6 carbs
Day 83: Kenpo X
I was supposed to do Kenpo X today but decided I would make today my Rest Day.
Nutrition: omelette 200 cal 0 carb, bacon 300 cal 0 carb, roasted chicken 500 cal 0 carb, roasted shrimp 300 cal 0 carb, ground chicken patties 500 cal 2 carb, misc 500 cal 10 carb - 2300 calories 12 carbs
Day 82: Legs and Back + Ab Ripper X
Today was the last Legs and Back workout of the program. I decided to up the weights by five pounds for this last workout. I'll tell you that I could definitely feel the extra weight especially when doing the alternating side lunges.
Nutrition: two eggs 140 cal 0 carb, turkey bacon 200 cal 0 carb, sausage patties 500 cal 0 carb, sauteed bean sprouts 60 cal 1 carb, ground chicken patties 500 cal 2 carb, misc 500 cal 0 carb - 1900 calories 3 carbs
Day 81: Yoga X
I hate Yoga - plain and simple. It is too slow-paced for me and I just don't enjoy it. Despite this, I tried to get through as much of it as I could before I could take no more. That turned out to be 30 minutes. Thirty minutes of Upward Dog, Chattaranga, Plank, Chair Pose, Warrior 1/2/3, Downward Dog, etc... is enough for me.
Nutrition: two eggs 140 cal 0 carb, sauteed bean sprouts 60 cal 1 carb, turkey bacon 200 cal 0 carb, beef frank 150 cal 2 carb, cheese-steak meat 300 cal 1 carb, buffalo wings 500 cal 2 carb
Day 80: Back and Biceps + Ab Ripper X
Today was the last bicep workout of the entire program! My lats are still pretty sore from Day 78's workout. I don't know why because that workout involved the chest, triceps, and shoulders but not so much the lats. Therefore I did struggle a bit today with the pull-ups and chin-ups. Otherwise, I did well with the back exercises and was even able to increase the weights for almost all of them.
With ARX, I was able to do the Wide-Leg Sit-Ups without taking a break - something I haven't been able to do until today. Unfortunately, there was a deficit in that I was not able to do 65 straight Mason Twists like I have been doing for the past few ARX workouts. Not sure why... maybe I was just extra fatigued.
Nutrition: turkey bacon 150 cal 0 carb, sauteed spinach 60 cal 1 carb, two eggs 140 cal 0 carb, cantaloupe 100 cal 14 carb, roasted chicken 400 cal 0 carb, shrimp cocktail 200 cal 2 carb, buffalo wings 700 cal 3 carb - 1750 calories 20 carbs
Day 79: Plyometrics
Not much to say about today. If you've been reading, you know that this is the workout that burns the most calories. It is a cardio BEAST of a workout. And on top of doing plyo, I also did MMA training for an hour and Jiu Jitsu training for an hour.
As always, injuries to watch out for during this workout are knee, ankle, foot, and lower back injuries. The reason is because these are the areas that take the brunt of the impact in this "jump" workout. It's called PLYOmetrics for a reason - that reason is because there is a LOT of jumping and getting airborne. I did not (nor do I recall ever having) encounter any injuries today (although I was pretty sore from yesterday's workout). One thing that I wish I had done from the beginning is wear a heart rate monitor. This is a great way to make sure you're really bringing the correct amount of intensity (which should be max intensity). I'd recommend it to anyone doing P90X if you can afford the extra $20 expense for the monitor.
Nutrition: buffalo wings 700 cal 3 carb, two eggs 140 cal 0 carb, sauteed spinach 60 cal 1 carb, turkey bacon 150 cal 0 carb, flax toast 200 cal 1 carb, buffalo wings 700 cal 3 carb, diet crush 50 cal 6 carb - 2000 calories 14 carbs
Day 78: Chest, Shoulders, and Triceps + Ab Ripper X
This week, I'm back to the more difficult workouts of Phase 2 (month 2). This is the last week of true workouts for the entire program. Next week (the very last week) is set up as the Rest Week that is seen at the end of Phases 1 and 2.
Today, I was unable to make it to the gym for this workout. This might be a bit of a problem for most P90X'ers that have been relying on free weights and don't have any free weights at home. In my case, I did have some very limited interchangeable plate-based dumbbells at home. Unfortunately, they weighed a bit more than I was used to for some of the exercises. I resolved this problem by just using what I had at home (for those particular exercises). In most cases, this was an increase of 5-10 pounds compared to the last time I had done this workout. This was not a bad thing (probably even a good thing) since one of the P90X goals is to increase strength and the weight amount as you progress through the P90X program. I've also realized during my personal 'working out' career (not just P90X) that you need to be careful when you are increasing weights for exercises that work sensitive and injury-prone muscle groups like the rotator cuff muscles (RCM). RCM tears and strains are not fun, take a little longer to heal, and limit your daily function quite a bit. Be cognizant of this information and incorporate it into your workout to safely increase weight amounts for these types of muscle groups.
I would also like to add a note about supplements. I have not used any protein drinks or creatine supplements for the past month (I believe - check my daily nutrition logs to find the exact Day) or so. The reason for this is because these supplements have a TON of carbohydrates and as you might recall I started a low-carb approach somewhere around the start of Phase 3. If I remember correctly, 2 scoops of Cell-Tech creatine supplement had around 75 GRAMS of sugar! That's ridiculous! In comparison, I think a can of Coca-Cola has 39 grams of sugar. When people see my before and after pics, I know some will be wondering if any supplements were taken. This is why I am trying my best to keep a record of when I have and have not taken supplements (plus, you can find every supplement drink that I've taken under each day's nutrition log). Many thanks to a colleague and friend for pointing out the relationship of the AFTER photos and supplement use.
Nutrition: buffalo wings 700 cal 3 carb, two eggs 140 cal 0 carb, sauteed spinach 60 cal 1 carb, philly cheese and turkey bacon 400 cal 0 carb
Today I started Kenpo X without having done shoulder stretches. As I've said in previous entries, Tony Horton doesn't include shoulder stretches in the beginning warm-up but you need to pause the video and make sure you do these on your own. With the number of punches and blocks performed, it is VERY possible to tweak your rotator cuff without stretching properly.
Nutrition: roasted chicken 300 cal 0 carb, ground chicken patties 400 cal 2 carb, bacon 600 cal 0 carb, roasted chicken 300 cal 0 carb, curry chicken 400 cal 4 carb - 2000 calories 6 carbs
Day 83: Kenpo X
I was supposed to do Kenpo X today but decided I would make today my Rest Day.
Nutrition: omelette 200 cal 0 carb, bacon 300 cal 0 carb, roasted chicken 500 cal 0 carb, roasted shrimp 300 cal 0 carb, ground chicken patties 500 cal 2 carb, misc 500 cal 10 carb - 2300 calories 12 carbs
Day 82: Legs and Back + Ab Ripper X
Today was the last Legs and Back workout of the program. I decided to up the weights by five pounds for this last workout. I'll tell you that I could definitely feel the extra weight especially when doing the alternating side lunges.
Nutrition: two eggs 140 cal 0 carb, turkey bacon 200 cal 0 carb, sausage patties 500 cal 0 carb, sauteed bean sprouts 60 cal 1 carb, ground chicken patties 500 cal 2 carb, misc 500 cal 0 carb - 1900 calories 3 carbs
Day 81: Yoga X
I hate Yoga - plain and simple. It is too slow-paced for me and I just don't enjoy it. Despite this, I tried to get through as much of it as I could before I could take no more. That turned out to be 30 minutes. Thirty minutes of Upward Dog, Chattaranga, Plank, Chair Pose, Warrior 1/2/3, Downward Dog, etc... is enough for me.
Nutrition: two eggs 140 cal 0 carb, sauteed bean sprouts 60 cal 1 carb, turkey bacon 200 cal 0 carb, beef frank 150 cal 2 carb, cheese-steak meat 300 cal 1 carb, buffalo wings 500 cal 2 carb
Day 80: Back and Biceps + Ab Ripper X
Today was the last bicep workout of the entire program! My lats are still pretty sore from Day 78's workout. I don't know why because that workout involved the chest, triceps, and shoulders but not so much the lats. Therefore I did struggle a bit today with the pull-ups and chin-ups. Otherwise, I did well with the back exercises and was even able to increase the weights for almost all of them.
With ARX, I was able to do the Wide-Leg Sit-Ups without taking a break - something I haven't been able to do until today. Unfortunately, there was a deficit in that I was not able to do 65 straight Mason Twists like I have been doing for the past few ARX workouts. Not sure why... maybe I was just extra fatigued.
Nutrition: turkey bacon 150 cal 0 carb, sauteed spinach 60 cal 1 carb, two eggs 140 cal 0 carb, cantaloupe 100 cal 14 carb, roasted chicken 400 cal 0 carb, shrimp cocktail 200 cal 2 carb, buffalo wings 700 cal 3 carb - 1750 calories 20 carbs
Day 79: Plyometrics
Not much to say about today. If you've been reading, you know that this is the workout that burns the most calories. It is a cardio BEAST of a workout. And on top of doing plyo, I also did MMA training for an hour and Jiu Jitsu training for an hour.
As always, injuries to watch out for during this workout are knee, ankle, foot, and lower back injuries. The reason is because these are the areas that take the brunt of the impact in this "jump" workout. It's called PLYOmetrics for a reason - that reason is because there is a LOT of jumping and getting airborne. I did not (nor do I recall ever having) encounter any injuries today (although I was pretty sore from yesterday's workout). One thing that I wish I had done from the beginning is wear a heart rate monitor. This is a great way to make sure you're really bringing the correct amount of intensity (which should be max intensity). I'd recommend it to anyone doing P90X if you can afford the extra $20 expense for the monitor.
Nutrition: buffalo wings 700 cal 3 carb, two eggs 140 cal 0 carb, sauteed spinach 60 cal 1 carb, turkey bacon 150 cal 0 carb, flax toast 200 cal 1 carb, buffalo wings 700 cal 3 carb, diet crush 50 cal 6 carb - 2000 calories 14 carbs
Day 78: Chest, Shoulders, and Triceps + Ab Ripper X
This week, I'm back to the more difficult workouts of Phase 2 (month 2). This is the last week of true workouts for the entire program. Next week (the very last week) is set up as the Rest Week that is seen at the end of Phases 1 and 2.
Today, I was unable to make it to the gym for this workout. This might be a bit of a problem for most P90X'ers that have been relying on free weights and don't have any free weights at home. In my case, I did have some very limited interchangeable plate-based dumbbells at home. Unfortunately, they weighed a bit more than I was used to for some of the exercises. I resolved this problem by just using what I had at home (for those particular exercises). In most cases, this was an increase of 5-10 pounds compared to the last time I had done this workout. This was not a bad thing (probably even a good thing) since one of the P90X goals is to increase strength and the weight amount as you progress through the P90X program. I've also realized during my personal 'working out' career (not just P90X) that you need to be careful when you are increasing weights for exercises that work sensitive and injury-prone muscle groups like the rotator cuff muscles (RCM). RCM tears and strains are not fun, take a little longer to heal, and limit your daily function quite a bit. Be cognizant of this information and incorporate it into your workout to safely increase weight amounts for these types of muscle groups.
I would also like to add a note about supplements. I have not used any protein drinks or creatine supplements for the past month (I believe - check my daily nutrition logs to find the exact Day) or so. The reason for this is because these supplements have a TON of carbohydrates and as you might recall I started a low-carb approach somewhere around the start of Phase 3. If I remember correctly, 2 scoops of Cell-Tech creatine supplement had around 75 GRAMS of sugar! That's ridiculous! In comparison, I think a can of Coca-Cola has 39 grams of sugar. When people see my before and after pics, I know some will be wondering if any supplements were taken. This is why I am trying my best to keep a record of when I have and have not taken supplements (plus, you can find every supplement drink that I've taken under each day's nutrition log). Many thanks to a colleague and friend for pointing out the relationship of the AFTER photos and supplement use.
Nutrition: buffalo wings 700 cal 3 carb, two eggs 140 cal 0 carb, sauteed spinach 60 cal 1 carb, philly cheese and turkey bacon 400 cal 0 carb
Monday, March 7, 2011
Week 11
Day 77: Kenpo X
Yes, folks. On Day 76 I was contemplating taking a temporary break from P90X because I was taking Benadryl (which has a tendency to make you very drowsy). I did end up taking a week-long break since I took Benadryl for the majority of that week. Today is Day 77 - a week from Day 76 which was taken as a Rest Day (the last entry, if you look below).
Today I resumed Week 11 and the workout of the day was Kenpo X. Now after reading through most of my entries, you know that this is my number one favorite workout because it's fun. Today it was fun as always, but it was not as enjoyable. I'm pretty sure the reason for this is because my endurance has increased and this workout is not as much of a physical challenge as it once was. I wasn't huffing and puffing at the end like I am half the time. This is a cardio workout and I feel like I should be breathing pretty hard at the end of the workout. For all you readers that are thinking, "Whatever, this guy probably doesn't work out at maximum intensity" you are wrong! I understand that, in order to see results, you have GOT to 'bring it' (as Tony Horton says) and give it your all - I have given it MY ALL during each and every workout. OK, I admit that I haven't given it my all during the yoga workouts but I have definitely brought max intensity with all the other workouts (which are the major muscle builder and cardio workouts). Anyways, I know I burned a lot of calories with the workout but I just expected to have a higher ending heart rate than I did, especially after coming off a week of no exercise.
Nutrition: turkey sandwich on flax bread 450 cal 2 carb, steak 400 cal 0 carb, two eggs 140 cal 0 carb, lightly sauteed spinach 60 cal 1 carb, almonds 100 cal 3 carb, buffalo wings 700 cal 4 carb, cheesesteak on flax bread 500 cal 2 carb - 2350 calories 12 carbs
...RESUMED
PAUSED...
Day 76: Rest Day
I was supposed to do Kenpo X today, but I am still taking OTC meds (ie Benadryl) that make me drowsy and will likely have to take them for the next few days. I'm considering taking a break from P90X until I no longer need to take the Benadryl.
Nutrition: turkey sandwich on flax bread 500 cal 2 carb, strawberry spread on flax toast 250 cal 3 carb, turkey sandwich on flax bread 500 cal 2 carb, cheese snackers 100 cal 1 carb, swiss cheese 200 cal 3 carb - 1550 calories 11 carbs
Day 75: Kenpo X
I'm supposed to do Kenpo X today, but I've taken some allergy meds that are making me pretty drowsy. I'm going to try to do it in a few hours after the drowsiness wears off. If I'm still drowsy later then I will just do the workout tomorrow.
Nutrition: steak 500 cal 0 carb, buffalo wings 700 cal 3 carb, sunflower seeds 50 cal 3 carb
Day 74: Legs and Back + Ab Ripper X
Today, I was feeling a bit fatigued throughout the workout and I'm not sure why. I definitely slept enough... more than ten hours actually. I'm thinking it was probably because I hadn't eaten anything today and because I worked out in the afternoon. Going this long without eating will obviously leave you lacking energy, so it was probably the lack of food. But despite feeling tired throughout the workout, I felt as though I struggled less and had better form with all the exercises compared to previous leg/back workouts. This shows me that there's been progressive improvement and an increase in strength and endurance. No complaints here!
Also, as I've noted earlier, it's difficult to do ARX after having done leg exercises. That's because some of the ab exercises (ie bicycles, crunchy frog, in-and-outs) also require you to use your legs. After an hour of working out your legs, they're just a bit tired (sarcasm) and having to use them even more affects your ability to do the ab exercises. For example, the past few workouts I've been able to do at least 60-65 non-stop Mason Twists (on the video they do 40 plus 10 bonus reps) but today, I was only able to do 50 since my legs were so sore/fatigued.
Nutrition: turkey sandwich 500 cal 1 carb, turkey sandwich 500 cal 1 carb, strawberry cream spread on flax toast 250 cal 3 carb, buffalo wings 700 cal 4 carb - 1950 calories 9 carbs
Day 73: Rest Day
Did I mention that I hate Yoga X (ie I didn't do it today, but will probably do it on Sunday)?
Nutrition: turkey sandwich on flax bread 450 cal 3 carb, roasted chicken w gravy 500 cal 3 carb, steak 500 cal 0 carb, buttered flax toast 300 cal 1 carb, strawberry cream spread on flax toast 250 cal 3 carb - 2000 calories 10 carbs
Day 72: Shoulders and Arms + Ab Ripper X
This was a great workout. They are the original Phase I exercises for the shoulders and arms - these are easier than the Phase 2 shoulder/arm exercises. Today, I was able to increase the weights for most of the exercises or at the least do more reps so that was definitely a good feeling. Remember to stretch out the triceps before you do any of the kickbacks or extensions. Doing this helps to put less stress on the distal attachment which is near the elbow. Also, today I was able to do 65 non-stop Mason Twists - improvement!
Nutrition: buffalo wings 700 cal 4 carb, salad w vinaigrette dressing 100 cal 1 carb, roasted chicken 400 cal 0 carb, focaccia flax bread 400 cal 1 carb, cream cheese 150 cal 2 carb - 1750 calories 8 carbs
Day 71: Plyometrics
I don't think I've burned as many calories in any P90X workout as I did today... not even in any of the previous Plyo workouts. It seems my endurance has increased allowing me to up the intensity and burn more calories. If I haven't already mentioned it, this workout is hard on the knees. You are constantly jumping. If you have knee issues, I suggest you do the Cardio X workout instead. Alternatively, you could modify the exercises so there isn't that much impact on the knees.
Nutrition: buffalo wings 700 cal 4 carb, mashed cauliflower w cheese 300 cal 3 carb, misc 500 cal 10 carb - 1500 calories 17 carbs
Day 70: Chest and Back + Ab Ripper X
Back to the exercises of Phase 1 (month 1) for this week. I can't say that I'm disappointed because I won't have to struggle with these, unlike the workouts of Phase 2 (month 2). I think I did well around 350 pullups and pushups in under an hour. That's why it's P90-X, the X is for eXtreme! Be careful when you're performing the decline pushups because your back will bow and cause strain. This is crucial to those who already have back and spine issues. Also, I was able to do 60 non-stop Mason Twists for a second straight workout in a row; they only do 50 in the video before their abs give out. The fact that I can do this number confirms that my abdominals are gaining strength.
Nutrition: buffalo wings 700 cal 4 carb, ribeye w cheese sauce 700 cal 10 carb, stuffed peppers 200 cal 10 carb, buffalo wings 500 cal 3 carb - 2100 calories 27 carbs
Yes, folks. On Day 76 I was contemplating taking a temporary break from P90X because I was taking Benadryl (which has a tendency to make you very drowsy). I did end up taking a week-long break since I took Benadryl for the majority of that week. Today is Day 77 - a week from Day 76 which was taken as a Rest Day (the last entry, if you look below).
Today I resumed Week 11 and the workout of the day was Kenpo X. Now after reading through most of my entries, you know that this is my number one favorite workout because it's fun. Today it was fun as always, but it was not as enjoyable. I'm pretty sure the reason for this is because my endurance has increased and this workout is not as much of a physical challenge as it once was. I wasn't huffing and puffing at the end like I am half the time. This is a cardio workout and I feel like I should be breathing pretty hard at the end of the workout. For all you readers that are thinking, "Whatever, this guy probably doesn't work out at maximum intensity" you are wrong! I understand that, in order to see results, you have GOT to 'bring it' (as Tony Horton says) and give it your all - I have given it MY ALL during each and every workout. OK, I admit that I haven't given it my all during the yoga workouts but I have definitely brought max intensity with all the other workouts (which are the major muscle builder and cardio workouts). Anyways, I know I burned a lot of calories with the workout but I just expected to have a higher ending heart rate than I did, especially after coming off a week of no exercise.
Nutrition: turkey sandwich on flax bread 450 cal 2 carb, steak 400 cal 0 carb, two eggs 140 cal 0 carb, lightly sauteed spinach 60 cal 1 carb, almonds 100 cal 3 carb, buffalo wings 700 cal 4 carb, cheesesteak on flax bread 500 cal 2 carb - 2350 calories 12 carbs
...RESUMED
PAUSED...
Day 76: Rest Day
I was supposed to do Kenpo X today, but I am still taking OTC meds (ie Benadryl) that make me drowsy and will likely have to take them for the next few days. I'm considering taking a break from P90X until I no longer need to take the Benadryl.
Nutrition: turkey sandwich on flax bread 500 cal 2 carb, strawberry spread on flax toast 250 cal 3 carb, turkey sandwich on flax bread 500 cal 2 carb, cheese snackers 100 cal 1 carb, swiss cheese 200 cal 3 carb - 1550 calories 11 carbs
Day 75: Kenpo X
I'm supposed to do Kenpo X today, but I've taken some allergy meds that are making me pretty drowsy. I'm going to try to do it in a few hours after the drowsiness wears off. If I'm still drowsy later then I will just do the workout tomorrow.
Nutrition: steak 500 cal 0 carb, buffalo wings 700 cal 3 carb, sunflower seeds 50 cal 3 carb
Day 74: Legs and Back + Ab Ripper X
Today, I was feeling a bit fatigued throughout the workout and I'm not sure why. I definitely slept enough... more than ten hours actually. I'm thinking it was probably because I hadn't eaten anything today and because I worked out in the afternoon. Going this long without eating will obviously leave you lacking energy, so it was probably the lack of food. But despite feeling tired throughout the workout, I felt as though I struggled less and had better form with all the exercises compared to previous leg/back workouts. This shows me that there's been progressive improvement and an increase in strength and endurance. No complaints here!
Also, as I've noted earlier, it's difficult to do ARX after having done leg exercises. That's because some of the ab exercises (ie bicycles, crunchy frog, in-and-outs) also require you to use your legs. After an hour of working out your legs, they're just a bit tired (sarcasm) and having to use them even more affects your ability to do the ab exercises. For example, the past few workouts I've been able to do at least 60-65 non-stop Mason Twists (on the video they do 40 plus 10 bonus reps) but today, I was only able to do 50 since my legs were so sore/fatigued.
Nutrition: turkey sandwich 500 cal 1 carb, turkey sandwich 500 cal 1 carb, strawberry cream spread on flax toast 250 cal 3 carb, buffalo wings 700 cal 4 carb - 1950 calories 9 carbs
Day 73: Rest Day
Did I mention that I hate Yoga X (ie I didn't do it today, but will probably do it on Sunday)?
Nutrition: turkey sandwich on flax bread 450 cal 3 carb, roasted chicken w gravy 500 cal 3 carb, steak 500 cal 0 carb, buttered flax toast 300 cal 1 carb, strawberry cream spread on flax toast 250 cal 3 carb - 2000 calories 10 carbs
Day 72: Shoulders and Arms + Ab Ripper X
This was a great workout. They are the original Phase I exercises for the shoulders and arms - these are easier than the Phase 2 shoulder/arm exercises. Today, I was able to increase the weights for most of the exercises or at the least do more reps so that was definitely a good feeling. Remember to stretch out the triceps before you do any of the kickbacks or extensions. Doing this helps to put less stress on the distal attachment which is near the elbow. Also, today I was able to do 65 non-stop Mason Twists - improvement!
Nutrition: buffalo wings 700 cal 4 carb, salad w vinaigrette dressing 100 cal 1 carb, roasted chicken 400 cal 0 carb, focaccia flax bread 400 cal 1 carb, cream cheese 150 cal 2 carb - 1750 calories 8 carbs
Day 71: Plyometrics
I don't think I've burned as many calories in any P90X workout as I did today... not even in any of the previous Plyo workouts. It seems my endurance has increased allowing me to up the intensity and burn more calories. If I haven't already mentioned it, this workout is hard on the knees. You are constantly jumping. If you have knee issues, I suggest you do the Cardio X workout instead. Alternatively, you could modify the exercises so there isn't that much impact on the knees.
Nutrition: buffalo wings 700 cal 4 carb, mashed cauliflower w cheese 300 cal 3 carb, misc 500 cal 10 carb - 1500 calories 17 carbs
Day 70: Chest and Back + Ab Ripper X
Back to the exercises of Phase 1 (month 1) for this week. I can't say that I'm disappointed because I won't have to struggle with these, unlike the workouts of Phase 2 (month 2). I think I did well around 350 pullups and pushups in under an hour. That's why it's P90-X, the X is for eXtreme! Be careful when you're performing the decline pushups because your back will bow and cause strain. This is crucial to those who already have back and spine issues. Also, I was able to do 60 non-stop Mason Twists for a second straight workout in a row; they only do 50 in the video before their abs give out. The fact that I can do this number confirms that my abdominals are gaining strength.
Nutrition: buffalo wings 700 cal 4 carb, ribeye w cheese sauce 700 cal 10 carb, stuffed peppers 200 cal 10 carb, buffalo wings 500 cal 3 carb - 2100 calories 27 carbs
Saturday, March 5, 2011
Week 10
Day 69: Rest Day
Today's a rest day.
Nutrition: buffalo wings 700 cal 4 carb, four egg omelette 380 cal 2 carb, cashews 50 cal 1 carb, buffalo wings 720 cal 4 carb - 1850 calories 11 carbs
Day 68: Kenpo X
As I've said before, I like this workout a lot. It's fun. It makes you sweat. It burns calories. It's a short workout (unllike yoga). What more could you ask for?
Nutrition: four eggs w cheese 330 cal 2 carb, chicken wings 700 cal 4 carb, sour cream 70 cal 2 carb, two egg omelette w mushrooms 240 cal 2 carb - 1340 calories 10 carbs
Day 67: Legs and Back + Ab Ripper X
After a week away from working out, it was nice to get back into the routine and exercise again. I'm sure I'll have sore legs tomorrow after this but it's OK... it'll be worth it. During the ARX workout, I was able to do 60 Mason Twists non-stop and I was VERY happy about this. In the video, they only do 50 Mason Twists non-stop.
Keep in mind that I'm now following a low-carb regimen in which I'll have to restrict my carbs, NOT calories. The restriction is 20 carbs per day for 2 weeks. I'll continue to count calories for the sake of consistency in this journal, but I will also count carbs.
Nutrition: chicken wings 600 cal 3 carbs, sour cream 70 cal 2 carbs, four eggs w cheese 330 cal 2 carb, chicken wings 500 cal 3 carbs, sour cream 70 cal 2 carbs - 1570 calories 12 carbs
Week 10 Resumed
I'm back from the vacation one week later. As I had suspected, doing P90X was not entirely impossible, but was VERY difficult given the environment I was in and with the lack of free weights and a resistance band. Since the resort largely had buffet-style dining for almost all meals, I decided to go with a low-carb approach. The reasoning was that I would be living sedentary over that next week with bountiful amounts of food and drink. This inevitably would have lead to a gain of a few pounds. Having used the low-carb approach in the past, I knew this was the most feasible diet for the trip. In the buffet, I focused mostly on meats, eggs, and vegetables. I stayed away from tomato sauces, breads, desserts, and other 'carby' foods. At the bar, I stuck with water, diet coke, or scotch whiskey since these are essentially carb-free. After having returned to the US, I weighed myself and saw that I actually lost another pound. I believe that I may stay on the low-carb diet until the end of P90X. I honestly would rather stick to the low calorie approach of P90X but after 10 weeks of P90X, I have not achieved reduction of mid-section fat. I greatly believe I can achieve this with the low-carb approach. The fat cutting power of low-carb combined with the ab-building power of Ab Ripper X will hopefully have additive results.
Today's a rest day.
Nutrition: buffalo wings 700 cal 4 carb, four egg omelette 380 cal 2 carb, cashews 50 cal 1 carb, buffalo wings 720 cal 4 carb - 1850 calories 11 carbs
Day 68: Kenpo X
As I've said before, I like this workout a lot. It's fun. It makes you sweat. It burns calories. It's a short workout (unllike yoga). What more could you ask for?
Nutrition: four eggs w cheese 330 cal 2 carb, chicken wings 700 cal 4 carb, sour cream 70 cal 2 carb, two egg omelette w mushrooms 240 cal 2 carb - 1340 calories 10 carbs
Day 67: Legs and Back + Ab Ripper X
After a week away from working out, it was nice to get back into the routine and exercise again. I'm sure I'll have sore legs tomorrow after this but it's OK... it'll be worth it. During the ARX workout, I was able to do 60 Mason Twists non-stop and I was VERY happy about this. In the video, they only do 50 Mason Twists non-stop.
Keep in mind that I'm now following a low-carb regimen in which I'll have to restrict my carbs, NOT calories. The restriction is 20 carbs per day for 2 weeks. I'll continue to count calories for the sake of consistency in this journal, but I will also count carbs.
Nutrition: chicken wings 600 cal 3 carbs, sour cream 70 cal 2 carbs, four eggs w cheese 330 cal 2 carb, chicken wings 500 cal 3 carbs, sour cream 70 cal 2 carbs - 1570 calories 12 carbs
Week 10 Resumed
I'm back from the vacation one week later. As I had suspected, doing P90X was not entirely impossible, but was VERY difficult given the environment I was in and with the lack of free weights and a resistance band. Since the resort largely had buffet-style dining for almost all meals, I decided to go with a low-carb approach. The reasoning was that I would be living sedentary over that next week with bountiful amounts of food and drink. This inevitably would have lead to a gain of a few pounds. Having used the low-carb approach in the past, I knew this was the most feasible diet for the trip. In the buffet, I focused mostly on meats, eggs, and vegetables. I stayed away from tomato sauces, breads, desserts, and other 'carby' foods. At the bar, I stuck with water, diet coke, or scotch whiskey since these are essentially carb-free. After having returned to the US, I weighed myself and saw that I actually lost another pound. I believe that I may stay on the low-carb diet until the end of P90X. I honestly would rather stick to the low calorie approach of P90X but after 10 weeks of P90X, I have not achieved reduction of mid-section fat. I greatly believe I can achieve this with the low-carb approach. The fat cutting power of low-carb combined with the ab-building power of Ab Ripper X will hopefully have additive results.
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