Wednesday, July 14, 2010
p90x day 5
Today I competed the legs and back workout as well as the ab ripper x. I really enjoyed this one! All I needed was my band (30lbs) hooked up to my door attachment for the back exercises, and I used a 12lb dumbbell for added resistance with the leg workouts. Simple. The back exercises were great. I love that I can actually do 15-20 with the bands instead of struggling with one chin-up. I think maybe when I get to phase 3, I might try the bar. The leg exercises were simple but effective. Some of them really left my legs BURNING! For example, the tippy toe lunges and wall sits had me whining, but I stuck with it.
Ab ripper X kicked my butt again, but there’s no skipping this workout. It’s sooo important! For me anyway because I have a gross belly. This time around I started to feel a real burn, like my muscles were actually working. Of course, I couldn’t do all of the reps, but hopefully I can in a couple more try’s at it.
I am feeling much better today, not as sore. I actually did a little extra stretching last night. I think that helped a lot. My legs were so sore and I knew the leg workout was today, so I sat down on the floor and stretched them out for about 15 minutes. I did some straddle sit stretches, butterfly’s, and splits (front and back) as far as I could go.
Diet is pretty much the same today. Keeping to the portion charts in the Nutrition Guide. I’m actually going to start having half of a recovery drink. The instructions say 12 oz of water and two scoops. That is way too much for me. I work out on a empty stomach and have the drink right after so I am hungry when I drink it, I just have a hard time finishing for some reason. It doesn’t taste bad, so I don’t know why I can’t drink it all.
One more workout for this week, then I do have a rest day on Sunday. I usually have practice on Sundays, but the gym is closed this week. So I’ll probably do the X Stretch workout.
See you all tomorrow!
p90x day 4
Today was yoga. It was a very long workout, but I got through it. What was tough for me today was the fact that I am still really sore from Plyometrics!! Trying to stay calm when your muscles are aching so bad is not easy!! I was able to do all of the exercises in the first half. The ones where you go to plank, then to downward dog, and runners pose and all that stuff. When it came to the balance posture holds, I had a hard time here. I was able to do some of the easier ones, but I couldn’t get the one where you basically balance upside down on your hands. Of course I was able to get through the stretches at the end with no problem. I think next thursday I will do better if I’m not as sore!
Still sticking to the diet plan. I had 3 egg whites with low fat cheese and plain hot tea this morning. I had a cup of tomato soup for lunch and I didn’t get around to my snacks yet, but I feeling kinda hungry so I think I will have some cottage cheese and fruit when I am done with this post. For dinner, I am planing on having grilled chicken with some veggies and one cup of brown rice. I’ll also get in a protein bar in sometime later.
I took the day off of work today because my fiance had an appointment, so besides running after my son and picking my daughter up from school, I got some cleaning in to prevent myself from being a couch potato! We all know what that leads to…….junk food! Can’t have any of that!
Be back tomorrow!
Sunday, July 11, 2010
p90x day 3
The pain in my quads made it hard to sit, little bit of grunting getting in and out of my car today. That being said, I feel awesome otherwise. I have more energy than I have had in a long time and I am sleeping like a champ. I have never been a sound sleeper and I usually wake to the slightest noise but since I started this diet and workout I have been sleeping great. Maybe just a coincidence, maybe not?
Started the morning with a protein shake mixed with skim milk, banana and a watermelon slice - it was excellent. Had a protein bar for my mid-morning snack and a chef salad with turkey, ham, cheese and fat-free ranch for lunch. My midday snack was 1 oz of mozzarella cheese stick and the recovery drink. BTW - the P90X Recovery Drink tastes great.
Today's workout was intense as usual. It was paced very quick and as usual I was soaked at the end. I used the Green resistance bands (I think they are 50 lbs) for all of the arm and shoulder exercises, except the straight arm flys, used the red (30lbs). The burn was good and I hit most of my rep goals. I will look forward to doing this again next week, unlike Plyometrics which almost killed me.
Then I rolled right into AB RIPPER X. It is brutal. I absolutely love it. I did much better this time than during Day 1. Still felt like I was going to vomit a few times.
So, going to make the Beef and broccoli Stir Fry from the Nutrition Guide for dinner. It looks good.
Tomorrow is Yoga. Not sure how I feel about this.
p90x day 2
I read that some people call Plyometrics "The Beast", that name is deserved.
I got up early today and had a Protein Shake with Skim Milk and a banana. I then had my SuperPump 250 pre-workout drink and planned out my entire week for my job. I was pretty sore from yesterdays workout but I was still pumped to get started.
I then went upstairs to do my workout. I was tired after the 8-minute warm-up! This was not good!
Plyometrics was a beast and I may have sweat more in those 58 minutes than I ever had in my life. You probably could have rung two cups of sweat from my clothes -- it was that intense. But, I made it through and really had to push for the last 10 minutes. I felt a small ting of pride when I finished.
Today was my first day doing this program that I had to also work. I am an outside sales rep and basically live in my car. I do not have a normal nine-to-five type of job that has scheduled breaks. I skip alot of lunches and end up eating fast food because of time constraints.
So, today I packed a cooler with bottled waters, protein bars and a chef salad. I was able to eat all these while driving between appointments at my scheduled times. It was actually cool to have everything in a cooler in my back seat. Felt a little like camping. Except without the woods or a tent or...okay maybe it wasn't anything like camping but I still enjoyed it. I am going to get used to this new style of eating in no time!
I am off to grill some Swordfish for my last meal of the day. Tomorrow is Arms and Shoulders - should be fun since both are already sore as hell.
p90x day 1
A little piece of me died this morning. Luckily it was a piece of stomache fat.
I started day one with a Protein Shake (Gladiator/Vanilla flavored/Skim milk) and Banana for Breakfast. I then mixed 2 scoops of SuperPump 250. After about 30 minutes the SP250 had me full of energy - I felt great and highly recommend this for your pre-workout drink.
The Chest & Back workout starts with warm-ups and stretching. I actually had a nice little sweat going. Then it jumps right in: Push-ups, Pull-ups, Chin-up, Lawn mowers .... Click here to see the exercises and my results. It totaled 12 different exercises and towards the end I was REALLY feeling the burn. Then when you think you are done Tony informs you we are going to do it all again. This is when you feel the pain. A couple of times I felt like I was going to pass out but keep pushing through. I could not believe how much I was sweating!
After you finish the 24 grueling exercises the hard part is just beginning: AB RIPPER X!!!
This is 15 minutes of non-stop core ripping. My form was pretty bad doing most of the AB exercises. Hopefully this will improve over the nesxt 89 days. AB RIPPER X is killer. I was dropping curse words throughout.
I am drinking the P90X Recovery Drink as I type this and it is very good. I am going to look forward to drinking this after each workout!
My first day review of the P90X in one word: Awesome!
If I can keep this up for 90 days I am going to be in the best shape of my life.
Anyways, I have my diet planned for the rest of the day: Protein Bar Snack, Chef Salad Lunch, Cheese stick and Protein Drink snack, Grilled Chicken Breast Dinner. Protein Galore!
Thursday, July 8, 2010
What will I be eating during the p90x 90 days?
Many people make the mistake of either dieting alone without adding exercise or they start an exercise program without improving their nutrition.
If you really want to get results, you need to do both. If you just stick to the P90x workout, you’re cheating yourself out of a lot of your results. You need to implement the P90x nutrition guide as well.
The nutrition program has three different phrases:
- Phase 1: Fat Shredder
- Phase 2: Energy Booster
- Phase 3: Endurance Maximizer
Instead, you get a list of approved foods and portion size to make sure that you are getting the right amounts of calories, carbs, proteins and fats.
Phase 1 of the P90x Nutrition guide is a higher protein approach to help you boost your metabolism, burn more calories and start burning body fat as quickly as possible.
An example of how the portion approach is laid out:
- Proteins: 7 servings
- Fruits: 1 servings
- Fats: 1 serving
- Dairy: 3 servings
- Vegetables: 4 servings
- Carbohydrates: 1 serving
- Snacks: 2 servings
- Condiments: 2 servings
Phase 2 (Energy Booster) of the P90x nutrition guide is designed to boost your energy levels.
This part of the plan slightly reduces your protein intake and bumps up the servings of carbohydrates.
Phase 3, Endurance Maximizer, builds on the second phase of the program, upping your carb intake even more.
Don’t worry, each phase gives you everything you need.
You get three different diet templates that cover:
- 1,800 calories
- 2,400 calories
- 3,000 calories
Here’s an example of one day from the Level I (1,800 calories) program of Phase 1.
Breakfast
- 1 Mushroom Omelet
- 1 cup fresh strawberries
- 8 ounces of 1% cottage cheese
- 1 protein bar
- 1 recovery drink
- 1 Chef Salad
- 2 ounces Soy nuts
- 6 ounces Salmon
- 2 Tbsp Lemon Dill sauce
- 1/2 cup Asparagus
- 1 cup Wild Rice
- 1 cup Red Pepper Soup
- 1 Tbsp Protein powder
Don’t just use the P90X Extreme Home Fitness workouts, Use the nutrition plan, too, and you’ll see much better results.
What is muscle confusion?
Consider your first trip to the gym or the first time that you did the exercise, the initial reaction of your body treatment would be pain. Your body would eventually recover and continue to your next session gym. As your workout in the gym regularly gets, you would have noticed that your body would get rarely painful.
What it shows? Body you and your muscles have learned to adapt to the movements, reducing the effects of training in certain areas of the body. Contrary to what we think, the body is quick in adaptation to different movements. To start burning calories again, you need to change your exercise program.
The principle of muscle confusion "confused": the body, making it difficult for the body to adapt to the movements. The P90x uses 12 different training programs each working on different muscle groups. Your body will keep learning new exercises. Normally, it take approximately 30 days for the body to adapt to a routine. With P90x, you will be working on a routine for a month, then you will make changes in these training for the number of days remaining.
Apart from making different exercises, you will also change your workout intensity. Change the intensity will depend on your physical fitness. Beginners may intensify routine on their own pace, while athletes and professionals prefer to do with serious strength training. You see yourself making serious moves in plyometrics, yoga, and kenpo.
In addition to changing exercises and intensity, from different hardware type could also encourage muscle growth through the muscle confusion. If you are working with bands of resistance, then you could transform dumbbells. You could also reduce the amount of rest between exercises. With P90x, is usually 30 seconds or a minute rest before the following year.
Muscle confusion contributes not only to your body get extracts and burn more calories, it would also help to reduce the risk of injury to the overuse of walking in an angle or position only. Also, one of the reasons why they are not to continue or complete an exercise program are that they get bored with it. By changing routines, you avoid boredom and achieve your objective.
Muscle confusion is not only for bodybuilders who seek to develop muscle size. This principle could actually be applied in the various training programs. Power, another Benchbody, product 90 also uses muscle confusion to achieve weight loss. The P90x takes muscle confusion another level, which would certainly produce results in a shorter period.
You don't have to be confused about it, you need to confuse your muscles. What could be a way plue the use of the P90x to achieve this significant change.
What is p90x?
Are you curious about P90x? There are many things you should know the program. Some of the main questions frequently asked about the treatment of weight loss.
What is the P90X?
Extreme power 90 or P90X is a system designed for people who prefer to perform routines training home exercise. The program consists of 12 videos, all containing ideas, advice, demonstrations and discussions on ways and strategies to achieve a slimmer and healthier physics in as early as 90 days (hence the name). This exercise program emphasizes not only the parties specific body but the whole body fitness. Generally, the exercise routines consist of strength training, cardiovascular training and stretching tasks. The system also includes the nutritional planning or dieting.
Who has developed P90X?
The revolutionary exercise program was developed by a personal trainer named Tony Horton. It is among the most popular in its domain. This is because it is currently associated several celebrities in Hollywood, which were hiring his personal training services. M. Horton used to be a player striving. He played full time in the personal and physical training in the 1990s. In 2001, he began to release video of the year in its initial draft, power 90. In 2004, he launched P90X, which is obviously become more successful.
How the P90X works
The exercise program covers three aspects that make it work. First, it deals with the confusion of muscles. The program defines a set of core confusion, stretching and cardiovascular exercises of unpredictability. In this way, the program will not allow muscles to go on a "plateau". Secondly, the system has varied exercises. It prevents unnecessary and distracting oredom. Most of the exercises involve almost all or most of the main full-body muscles. There are even routines and activities included as yoga, Plyometrics, and MacBook. Thirdly, there are effective. In as short a time, you could do more sweat, get your muscles pumped, burn more fat, do cardio and your time even muscles.
Is there a food strict requirement?
The food and nutrition of the P90X component is not very strict and sacrificial. It requires no users to consume more of certain types of food. It does not encourage total starvation. The system only advises users to follow simple discipline when eating. First, he advises users not to eat later step. Secondly, P90X schemes encourages you to prepare your own meals in advance. Thirdly, the program discourages you consume of fructose and glucose syrup.
What's Your Beef?—The Red Meat Dilemma
What's Your Beef?—The Red Meat Dilemma
By Omar ShamoutHere in the United States, it's hard to throw a dart at a menu without hitting the words "hamburger," "steak," or "beef." (Actually, it's hard to throw a dart at a menu without being asked to leave most restaurants.) Back on point, however, red meat is a huge part of our national identity. But is this a good thing? There are so many articles and studies proclaiming both the benefits and the detriments of cow flesh, it seems impossible to form a definitive conclusion about whether to embrace beef or avoid it completely. Instead of asking everyone's favorite '80s catchphrase, "Where's the beef?" maybe we should ask, "What's in the beef?"
The Good:
Beef pumps you up! Long a favorite among bodybuilding enthusiasts, red meat is an excellent natural source of protein, iron, zinc, and creatine, all of which are essential to building muscle. Consider it nature's answer to Beachbody's Strength and Muscle Men's Formula supplement, but in convenient grillable form.
Beef has selenium. Beef also contains a trace mineral called selenium, which binds to proteins to form antioxidant enzymes that help prevent cell damage from free radicals and are also thought to have cancer-fighting properties.
Beef has vitamin B12. Red meat is a good source of this essential vitamin that's responsible for maintaining healthy nerve and red blood cells. However, vitamin B12 deficiency is usually only a problem for the elderly, those with pernicious anemia, or vegetarians who have not compensated for the lack of B12 in their meatless diets.
The Bad:
Beef has saturated fat. High saturated fat intake has been linked with increased rates of heart disease and atherosclerosis. Some cuts of beef can contain 30 to 40 percent fat, of which more than half can be unsaturated. Compare that to chicken—roasted skinless chicken breast is only 3.5 percent fat, only a third of which is saturated. (Keeping the chicken skin on more than doubles both of those numbers.) The leanest cuts of beef are eye of round, top round roast, top sirloin, and flank.
Tip: Limiting your portion size of red meat to 3 ounces—about the size of a deck of cards— will help keep saturated fat intake in line with nutritional guidelines. For instance, a trimmed 3-ounce portion of sirloin contains only 1 gram of saturated fat, and a trimmed loin portion only has 2 grams.
Beef has cholesterol. Cholesterol is a fatty substance found in the blood. Cholesterol comes in two types, commonly known as good and bad. Good cholesterol, or HDL (High-Density Lipoprotein), actually picks up excess cholesterol from the walls of blood vessels and eliminates it from the body. Luckily, lean beef contains this healthy type of cholesterol, which can be regulated by exercise and a diet high in monounsaturated fats. However, beef also contains LDL (Low-Density Lipoprotein), which stays in your body by clinging to the walls of blood vessels. Trimming excess fat from the beef you consume is essential to regulating your LDL levels.
Admittedly, there is new research that claims consumption of saturated fat and dietary cholesterol have no negative impact on the human body. The Paleolithic or Paleo diet, a fad that suggests we mimic the hunter-gatherer diet of our Paleolithic ancestors, even suggests that piling on the beef might be a good thing. While we're sorting through this information, though, here's something to think about: While there are countless studies pointing out the negative impact of too much saturated fat and cholesterol, I know of no studies that show any negative impact resulting from limiting your intake of saturated fat and cholesterol. It's certainly food for thought.
The Confusing:
Grass-fed vs. grain-fed. The food an animal eats is also the food you end up eating, so it's important to consider how your meat was raised when you're deciding what to put on the grill or in the pan. Studies have shown that meat from grain-fed animals raised in feedlots often contains more total fat, saturated fat, cholesterol, and calories than grass-fed beef does. Products from grain-fed animals also contain less vitamin E, beta-carotene, vitamin C, and omega-3 fatty acids. Cattle raised on low-fiber grain diets are also prone to a condition known as subacute acidosis. These grain-fed animals are often given chemical additives along with a constant, low-level dose of antibiotics to keep the cattle from contracting any fatal diseases. When these antibiotics are overused in the feedlots, bacteria become resistant to them, and these bacteria are passed on to the consumer in the beef.
In addition to containing more essential vitamins and nutrients, grass-fed cattle raised in open pastures are the richest known source of conjugated linoeic acid (CLA), which is another type of good fat. CLA is stored in fat cells and has been shown to reduce cancer risks in humans. Grass-fed animals can contain as much as three to five times more CLA than grain-fed animals.
Ground beef fat content. Ground beef can't be sold in stores if it has a fat content higher than 30%. Here's a fat breakdown for the other types of raw ground beef available for purchase:
Type | Fat % | Saturated Fat % |
70% Lean Ground Beef | 30% | 11% |
80% Lean Ground Beef | 20% | 8% |
85% Lean Ground Beef | 15% | 6% |
90% Lean Ground Beef | 10% | 4% |
95% Lean Ground Beef | 5% | 2% |
Buffalo (bison) meat is considered a heart-healthy alternative to fattier beef, because while on average it contains approximately 16 percent fat, it contains less than 1 percent saturated fat.
The Preparation:
Grilling is probably the healthiest way to prepare beef without raising the saturated fat content. Stir-frying and sautéing the meat in a pan with a small amount of oil are also great ways to make the meat more flavorful by adding seasonings, low-fat or fat-free sauces, and any of a wide variety of healthy vegetables. The meat also cooks quickly in the hot pan, preventing nutrient loss.
The Conclusions:
It's quite possible to enjoy beef as part of a nutritious diet that's still low in saturated fat and cholesterol if we remember that being strict about portion size and choosing the proper cut are vital to getting the best out of what's in the meat. As is so often the case, both moderation and education are key to enjoying the foods you love while also being smart and proactive about your health.
p90x Chest and Back
01 STANDARD PUSH-UPS |
02 WIDE FRONT PULL-UPS |
03 MILITARY PUSH-UPS |
04 REVERSE GRIP PULL-UPS |
05 WIDE FLY PUSH-UPS |
06 CLOSED GRIP OVERHEAD PULL-UPS |
07 DECLINE PUSH-UPS |
08 HEAVY PANTS |
09 DIAMOND PUSH-UPS |
10 LAWNMOWERS |
11 DIVE BOMBER PUSH-UPS |
12 BACK FLYS |
p90x Plyometrics
01 JUMP SQUAT |
02 RUN-STANCE SQUAT |
03 AIRBORNE HEISMAN |
04 SWING KICK |
05 SQUAT REACH JUMP |
06 RUN STANCE SQUAT SWITCH PICK UP |
07 DOUBLE AIRBORNE HEISMAN |
08 CIRCLE RUN |
09 JUMP KNEE TUCK |
10 MARY KATHERINE LUNGE |
11 LEAPFROG SQUAT |
12 TWIST COMBO |
13 ROCK STAR HOP |
14 GAP JUMP |
15 SQUAT JACK |
16 MILITARY MARCH |
17 RUN SQUAT 180 JUMP SWITCH |
18 LATERAL LEAPFROG SQUAT |
19 MONSTER TRUCK TIRE |
20 HOT FOOT |
BONUS ROUND |
21 PITCH & CATCH |
22 JUMP SHOT |
23 FOOTBALL HERO |
p90x Shoulders and Arms
01 ALTERNATING SHOULDER PRESS |
02 IN & OUT BICEP CURLS |
03 TWO-ARM TRICEP KICKBACKS |
04 DEEP SWIMMERS PRESSES |
05 FULL SUPINATION CONCENTRATION CURLS |
06 CHAIR DIPS |
07 UPRIGHT ROWS |
08 STATIC ARM CURLS |
09 FLIP GRIP TWIST TRICEP KICKBACKS |
10 TWO-ANGLE SHOULDER FLYS |
11 CROUCHING COHEN CURLS |
12 LYING-DOWN TRICEP EXTENSIONS |
BONUS ROUND |
13 IN & OUT STRAIGHT-ARM SHOULDER FLYS |
14 CONGDON CURLS |
15 SIDE TRI-RISES |
p90x KENPO X
01 TWIST & PIVOT |
02 TWIST PIVOT HOOK & UPPERCUT |
03 JABS |
04 JAB/CROSS |
05 JAB/CROSS/HOOK |
06 JAB/CROSS/HOOK/UPPERCUT |
07 STEP DRAG/HIGH LOW PUNCH |
08 JAB/CROSS SWITCH |
09 HOOK/UPPERCUT SWITCH |
10 KNEE KICK |
11 BALL KICK |
12 SIDE KICK |
13 BACK KICK |
14 THREE DIRECTION KICK |
15 SIDE LUNGE WITH HIGH SWORD/HAMMER |
16 STEP DRAG/CLAW/LOW PUNCH |
17 HIGH BLOCK |
18 INWARD BLOCK |
19 OUTWARD BLOCK |
20 DOWNWARD BLOCK |
21 STAR BLOCK |
22 FRONT SHUFFLE HIGH BLOCK/LOW PUNCH |
23 KNEE/BACK KICK |
24 FRONT & BACK KNUCKLES/BALL KICK |
25 HOOK/UPPERCUT/LOW SIDE KICK |
26 ELBOW SERIES |
27 VERTICAL PUNCHES |
p90x STRETCH X
01 SUN SALUTATIONS |
02 NECK STRETCH |
03 BACK UP THE CAR |
04 HEAD ROLL |
05 EXPAND/CONTRACT BACK-CHEST-STRETCH |
06 TOPAS SHOULDER STRETCH |
07 WAIST-FOREARM FLEX STRETCH |
08 DREYA FOREARM STRETCH |
09 ARM CIRCLES |
10 SHOULDER-TRICEP COMBO STRETCH |
11 BALISTIC STRETCHES |
12 STANDING SIDE STRETCH |
13 ROLLER |
14 PLOUGH |
15 SEATED SPINAL STRETCH |
16 CAT STRETCH |
17 GLUTE STRETCH |
18 WIDE-FEET FORWARD HAMSTRING STRETCH |
19 SIDE TWIST |
20 CAMEL |
21 CAT STRETCH |
22 BACK HERO |
23 KENPO QUAD STRETCH |
24 BOW |
25 LOW SQUAT |
26 FROG |
27 SEATED SINGLE-LEG HAMSTRING STRETCH |
28 SEATED TWO LEG HAMSTRING STRETCH |
29 BALLISTIC HAMSTRING STRETCH |
30 SPLIT LEG HAMSTRING STRETCH |
31 TOE FLEXOR |
32 DOWNWARD DOG WITH CALF STRETCH |
33 UPWARD DOG WITH ANKLE STRETCH |
34 CHILDS POSE RIGHT AND LEFT STRETCH |
p90x CORE SYNERGISTICS
01 STACKED FOOT/STAGGERED PUSH UP |
02 BANANA ROLL |
03 LEANING CRECENT LUNGES |
04 SQUAT RUN |
05 SPHINX PUSH UP |
06 BOW TO BOAT |
07 LOW LATERAL SKATERS |
08 LUNGE & REACH |
09 PRISON CELL PUSH UP |
10 SIDE HIP RAISE |
11 SQUAT X-PRESS |
12 PLANK TO CHATURANGA RUN |
13 WALKING PUSH UP |
14 SUPERMAN BANANA |
15 LUNGE KICKBACK CURL PRESS |
16 TOWEL HOPPERS |
17 BALLISTIC STRETCH |
18 REACH HIGH & UNDER PUSH UPS |
19 STEAM ENGINE |
20 DREYA ROLL |
21 PLANK TO CHATURANGA ISO |
22 HALFBACK |
23 TABLE DIP LEG RAISE |
p90x CHEST SHOULDERS AND TRI
01 SLOW MOTION 3 IN 1 PUSH-UPS |
02 IN & OUT SHOULDER FLYS |
03 CHAIR DIPS |
04 PLANGE PUSH UPS |
05 PIKE PRESSES |
06 SIDE TRI RAISES |
07 FLOOR FLYS |
08 SCARECROWS |
09 OVERHEAD TRICEP EXTENSIONS |
10 TWO-TWITCH SPEED PUSH-UPS |
11 Y-PRESSES |
12 LYING TRICEP EXTENSIONS |
13 SIDE TO SIDE PUSH UPS |
14 POUR FLYS |
15 SIDE LEANING TRICEP EXTENSIONS |
16 ONE ARM PUSH UPS |
17 WEIGHTED CIRCLES |
18 THROW THE BOMB |
19 CLAP OR PLYO PUSH UPS |
20 SLO-MO THROWS |
21 FRONT TO BACK TRICEP EXTENSIONS |
22 ONE-ARM BALANCE PUSH-UPS |
23 FLY-ROW PRESSES |
24 DUMBELL CROSS BODY BLOWS |
p90x BACK and BICEPS
01 WIDE FRONT PULL UPS |
02 LAWNMOWERS |
03 TWENTY-ONES |
04 ONE-ARM CROSS BODY CURLS |
05 SWITCH GRIP PULL UPS |
06 ELBOWS OUT LAWNMOWERS |
07 STANDING BICEP CURLS |
08 ONE ARM CONCENTRATION CURLS |
09 CORN COB PULL UPS |
10 REVERSE GRIP BENT OVER ROWS |
11 OPEN ARM CURLS |
12 STATIC ARM CURLS |
13 TOWEL PULL UPS |
14 CONGDON LOCOMOTIVES |
15 CROUCHING COHEN CURLS |
16 ONE ARM CORKSCREW CURLS |
17 CHIN UPS |
18 SEATED BENT OVER BACK FLYS |
19 CURL UP/HAMMER DOWNS |
20 HAMMER CURLS |
21 MAX REP PULL UPS |
22 SUPERMAN |
23 IN-OUT HAMMER CURLS |
24 STRIP SET CURLS |
p90x CARDIO X
01 SUN SALUTATIONS |
02 RUNNERS POSE |
03 WARRIOR ONE |
04 WARRIOR TWO |
05 REVERSE WARRIOR |
06 BALL KICK |
07 HOOK/UPPERCUT/SIDE KICK |
08 FRONT & BACK KNUCKLES/KICK |
09 JAB/CROSS/HOOK/UPPERCUT |
10 THREE-DIRECTION KICK |
11 AIRBORNE HEISMAN |
12 SWING KICK |
13 JUMP SHOT |
14 TIRE |
15 WACKY JACKS |
16 SQUAT X-PRESS |
17 STEAM ENGINE |
18 DREYA ROLL |
19 SQUAT RUN |
20 SUPERMAN/BANANA |
p90x AB RIPPER X
01 IN & OUT |
02 SEATED BICYCLE |
03 SEATED CRUNCHY FROG |
04 CROSSED LEG/WIDE LEG SITUP |
05 FIFER SCISSOR |
06 HIP ROCK N RAISE |
07 PULSE UP |
08 ROLL UP/V-UP COMBO |
09 OBLIQUE V-UP |
10 LEG CLIMB |
11 MASON TWIST |
Friday, May 21, 2010
Shoulders
The goal is go to the gym on mon, wed and fri for workouts that require weights and then workout at home for the plyometrics, yoga and kenpo.
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Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.
Wednesday, April 14, 2010
Day 3
I'm also considering having a Starbucks coffee in the morning for a quick perk or even a fat burner like hydroxycut.
The Eating for Life book is great and I had my leftover steak enchiladas for lunch.
I'm watching Vin Diesel in Pitch Black right now. I'll shave my head and look like him in a few weeks.
Tuesday, April 13, 2010
Day 2
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Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.
Monday, April 12, 2010
Sunday, April 11, 2010
Getinsanity
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Envoyé sans fil par mon terminal mobile BlackBerry sur le réseau de Bell.
Saturday, February 6, 2010
Back at it in 2010
Our current stats are:
6'2
222 lbs
38 waist
I've been inactive for the last few months but I'm making a focused effort to take my fitness as a priority now.