Balance Lunges: 10 L & R
Calf Raise Squats: 15 @ 25 lbs
Reverse Grip Chinups: 7 w/ Chair
Super Skaters:
L: 15 w/ tap
R: 18 w/ tap
Wall Squat: 1:30, 1 5 sec break
Wide Front Pull-ups: 6 w/ chair
Step Back Lunges: << form is hard!
R: 11
L: 10
Alternating Side Lunge: 16 @ 25 lbs
Close Grip Overhand Pull-ups: 3 w/ Chair
Single Leg Wall Squats: 45 degree base, with 45 degree leg lift
Dead Lift Squats:
L: 14
R: 14
Switch Grip Pull-ups: 2 & 2 w/ chair
Three Way Lunges: 5 and 5
Sneaky Lunges: 10
Reverse Grip Chin-ups: 2 w/ Chair
Chair Salutations: 10 sec / 15 sec
Toe Roll Iso Lunges: 4
Wide Front Pull-ups: 5
Groucho Walk: 16 << OUCH :) Shot an elephant in my pajamas last night, what he was doing in my pajamas, I have no idea.
Calf Raises: All @ 25 lbs
Close Grip Overhand Pullups: 4 / chair
80-20 Siebers Speed Squats:
L: 15
R: 15
Switch Grip Pull-ups: 2 / 2 w/ Chair
Ab Ripper X Completed! - I couldn't do all the reps, but I actually did almost (stupid reverse bicycle) the exercises! Ridiculous results from just last Wednesday. I'm excited :)
Time for recovery drink, then MORE stretching. :)
Sunday, May 31, 2009
Day 5: Morning After
I did Yoga early yesterday to be able to visit friends and it gave me more time between that workout and my next this evening. My legs are less sore, and I'm happy for that, but I'm still worried that I will hurt myself. I'm going to stretch some more this morning, and tonight before I do the workout, but it's a worrisome thing. Gonna keep pushing it though. :)
Saturday, May 30, 2009
Day 4: Music
Ok, so my only other real context for fitness videos is Tai Bo, and Mousecising (when I was 8) ;), and for those it seems the music is just a beat, something to dance or move to at a steady pace. 120 bpm to keep a steady groove.
I have to say I am REALLY impressed with the music in the P90X videos. It's a standard background-esque kind of thing for introductions and the credits, but completely fades out when the workout begins and you almost totally forget about it. Afterwards it comes in very very subtly to accent the workouts, the tone, and the mood. Last night with arms and shoulders Tony went into an awesome funny little inspirational speech that really got to the core of focusing your movements and "bringing it" and suddenly I noticed that his voice was raised and the swell of the music was pushing me right along. it was fantastic.
I noted the music again today in Yoga, not for it's motivation, but for really setting the mood. It took times of focus and gave a very subtle trance likes music quality to it. The OMs at the end made be laugh, but harmonics played over Tony's loud vocalizations made for almost a transcendental experience.
I left the workout, with that feeling, and focus and noticed how much I was focusing on everything I was doing, living in the moment, not worrying about other things, from in the shower to picking out my clothes, to even writing this post. There is a mental workout here as well, beyond that of the GO-GO-GO athletic push.
I am really enjoying P90X.
I have to say I am REALLY impressed with the music in the P90X videos. It's a standard background-esque kind of thing for introductions and the credits, but completely fades out when the workout begins and you almost totally forget about it. Afterwards it comes in very very subtly to accent the workouts, the tone, and the mood. Last night with arms and shoulders Tony went into an awesome funny little inspirational speech that really got to the core of focusing your movements and "bringing it" and suddenly I noticed that his voice was raised and the swell of the music was pushing me right along. it was fantastic.
I noted the music again today in Yoga, not for it's motivation, but for really setting the mood. It took times of focus and gave a very subtle trance likes music quality to it. The OMs at the end made be laugh, but harmonics played over Tony's loud vocalizations made for almost a transcendental experience.
I left the workout, with that feeling, and focus and noticed how much I was focusing on everything I was doing, living in the moment, not worrying about other things, from in the shower to picking out my clothes, to even writing this post. There is a mental workout here as well, beyond that of the GO-GO-GO athletic push.
I am really enjoying P90X.
Day 4: Yoga
This has got to be the hardest thing for me. A good chunk of the exercises required arm and shoulder strength, and with my 285 lbs frame, that just can't happen for 1.5 hours. By the end, I could not even hold a fraction of my weight up. This is sad for me. I'm not a quitter, but I just could not finish this. I'm so glad I scanned the disk because I did do a lot of the on the ground leg exercises. This whole thing is a goal for me.
I have 86 days to go, so I'm not discouraged in the least.
I have 86 days to go, so I'm not discouraged in the least.
Day 4: Morning After
I'm sore. I expected that, but my quads are toast. I spent 10 minutes just stretching them this morning and they're still weak. I had to come down the steps one at a time this morning. I'm going to spend more time stretching them, but oy.
Hopefully Yoga today will easier, or not be too strenuous on them. I will be modifying like mad if that's the case. Then again, I've never DONE Yoga, so I'm not quite sure how to modify ;)
Breakfast is egg and cheese on a plain bagel. I tried Egg Whites for my omelets, when I was doing that every morning, and they just have no taste whatsoever. I think I might try, one egg, and 3 egg whites. I'm a texture eater and just having egg whites is bland bland bland.
Ok, Yoga, Soon, Let's do this!
Hopefully Yoga today will easier, or not be too strenuous on them. I will be modifying like mad if that's the case. Then again, I've never DONE Yoga, so I'm not quite sure how to modify ;)
Breakfast is egg and cheese on a plain bagel. I tried Egg Whites for my omelets, when I was doing that every morning, and they just have no taste whatsoever. I think I might try, one egg, and 3 egg whites. I'm a texture eater and just having egg whites is bland bland bland.
Ok, Yoga, Soon, Let's do this!
Friday, May 29, 2009
Day 3: Reps
Alt. Shoulder Press: 15 @ 20 lbs
In and Out Bicep Curls: 16
Two arm tricep kickbacks: 12
Alt. Shoulder Press: 10 @ 20 lbs
In and Out Bicep Curls: 20
Two arm tricep kickbacks: 10
Deep Swimmers Press: 12
Full Supination Concentration Curls: 15
Chair Dips: 14 Bent Legs
Deep Swimmers Press: 12
Full Supination Concentration Curls: 12
Chair Dips: 12 Bent Legs
Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs
Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs
Seated Shoulder Flys: 16
Crouching Cohen Curls: 12 on wall
Lying Down Tricep Extensions: 14
Seated Shoulder Flys: 16
Crouching Cohen Curls: 8 on wall
Lying Down Tricep Extensions: 12
Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 12
Side Tri Rise: 10 x2
Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 13
Side Tri Rise: 13 x2
I finished Ab Ripper X!! My goal was for 10 reps per exercise, I got about 10-15 so I'll be sure to push that a little more next time as well.
The best part of today is that it shook out a bunch of the soreness from Plyo. That alone is worth doing this workout! :)
In and Out Bicep Curls: 16
Two arm tricep kickbacks: 12
Alt. Shoulder Press: 10 @ 20 lbs
In and Out Bicep Curls: 20
Two arm tricep kickbacks: 10
Deep Swimmers Press: 12
Full Supination Concentration Curls: 15
Chair Dips: 14 Bent Legs
Deep Swimmers Press: 12
Full Supination Concentration Curls: 12
Chair Dips: 12 Bent Legs
Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs
Upright Rows: 15
Static Arm Curls: 16
Flip Grip Twist Kickbacks: 10 @ 10lbs
Seated Shoulder Flys: 16
Crouching Cohen Curls: 12 on wall
Lying Down Tricep Extensions: 14
Seated Shoulder Flys: 16
Crouching Cohen Curls: 8 on wall
Lying Down Tricep Extensions: 12
Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 12
Side Tri Rise: 10 x2
Straight Arm Shoulder Flys: 16 @ 12.5 lbs
Condon Curls: 13
Side Tri Rise: 13 x2
I finished Ab Ripper X!! My goal was for 10 reps per exercise, I got about 10-15 so I'll be sure to push that a little more next time as well.
The best part of today is that it shook out a bunch of the soreness from Plyo. That alone is worth doing this workout! :)
Day 3: Day 1 Reps
Here is my listing of reps from Day 1: Chest and Back.
Forgive the short-hand.
normal push: 16
wide pull: 12 assisted
military: 5
reverse chin-up: 5
Wide push: 10
Close-grip, overhand pull: 3
Decline Push-up: 2
Heavy Pants: 22 @ 15lbs
Diamond: 1
Lawnmower: 20 @ 25 lbs
Dive Bomber: 5
Back Flys: 10 @ 25 lbs
Rd 2
Wide Pull: 6 assisted
normal push: 5
Reverse Chinup: 5
Military push: 10
close-grip, overhand pull: 5
Wide Fly PUsh: 1
Heavy Pants: 15 @ 25 lbs
Decline Pshups: 2
Lawnmower: 15 @ 25 lbs
Diamond: 2 knees
Back Flys: 5 @ 25lbs
Dive Bomber: 3
Wee.
Forgive the short-hand.
normal push: 16
wide pull: 12 assisted
military: 5
reverse chin-up: 5
Wide push: 10
Close-grip, overhand pull: 3
Decline Push-up: 2
Heavy Pants: 22 @ 15lbs
Diamond: 1
Lawnmower: 20 @ 25 lbs
Dive Bomber: 5
Back Flys: 10 @ 25 lbs
Rd 2
Wide Pull: 6 assisted
normal push: 5
Reverse Chinup: 5
Military push: 10
close-grip, overhand pull: 5
Wide Fly PUsh: 1
Heavy Pants: 15 @ 25 lbs
Decline Pshups: 2
Lawnmower: 15 @ 25 lbs
Diamond: 2 knees
Back Flys: 5 @ 25lbs
Dive Bomber: 3
Wee.
Day 3: 3 Hours later
Honestly, every step I take is measured and an effort. I am not in pain, my legs are just completely blown. Stretched twice this morning, and had a 25 min (normally 15) walk from my car to the office. INsane.
I was thinking on my long walk that I wrote down all my reps accomplished for Day 1. I figure I'll post it here so there will be an online record for easier reference. That will be tonight.
I was thinking on my long walk that I wrote down all my reps accomplished for Day 1. I figure I'll post it here so there will be an online record for easier reference. That will be tonight.
Day 3: Morning After
Well, I almost fell out of bed. I've already had to go up and down the stairs this morning 4 times and each trip is like another workout. What's worse is my back is still sore from Day 1! I should spend some time stretching, specifically my hamstrings, and probably just overall.
Tonight is Shoulders and Arms. I'm praying that by tonight I have some more strength back.
Food:
So, I can't follow the diet. I'm living on a pretty tight budget, but overall I think I'm doing pretty well on staying at least under my calories. My carb intake is far too high though. Example, I had pasta last night and a bagel this morning (with egg and cheese and OJ). I think for my next shopping trip I'm going to look for some "manager meats" which are great day-of and sometimes up to 50% off! I have a craving for some chicken and pea pods over brown rice. yum.
Tonight is Shoulders and Arms. I'm praying that by tonight I have some more strength back.
Food:
So, I can't follow the diet. I'm living on a pretty tight budget, but overall I think I'm doing pretty well on staying at least under my calories. My carb intake is far too high though. Example, I had pasta last night and a bagel this morning (with egg and cheese and OJ). I think for my next shopping trip I'm going to look for some "manager meats" which are great day-of and sometimes up to 50% off! I have a craving for some chicken and pea pods over brown rice. yum.
Thursday, May 28, 2009
Day 2: Plyo
Holy moly. I feared Plyo from the beachbody forums and for good reason. I couldn't keep up with the video, but not from heart rate, (maybe a couple of times), but it was mostly my quads could handle the 55 minutes of squat/jump, squat/jump. It didn't hurt, I just didn't have the strength.
Strech a lot for this, if you have the strength in the legs, just stay loose.
The recovery drink (Muscle Milk) once again is delicious. I can already tell I'm going to be dead tomorrow. I can barely walk after sitting for 15 minutes! :)
Can't wait for Shoulders and Arms tomorrow...yikes!
Strech a lot for this, if you have the strength in the legs, just stay loose.
The recovery drink (Muscle Milk) once again is delicious. I can already tell I'm going to be dead tomorrow. I can barely walk after sitting for 15 minutes! :)
Can't wait for Shoulders and Arms tomorrow...yikes!
Day 2: Lunch
Just had my lunch, still the simple tuna sandwich on 12 grain bread, soo tasty. And a glass of water.
Something I've noticed so far today is that I'm becoming more and more sore. I work as a programmer and I don't do much physically, but even doing random things like reaching down to pick up a cable or adjusting in my chair makes me notice all the muscles I worked last night.
My goal tonight is to get home, take care of the dog, change up and get to it. I want to make sure I'm pushing through as soon as possible. My entire evening last night was pretty much P90X (and some video games). I want to make this part of my life, not my whole life.
Something I've noticed so far today is that I'm becoming more and more sore. I work as a programmer and I don't do much physically, but even doing random things like reaching down to pick up a cable or adjusting in my chair makes me notice all the muscles I worked last night.
My goal tonight is to get home, take care of the dog, change up and get to it. I want to make sure I'm pushing through as soon as possible. My entire evening last night was pretty much P90X (and some video games). I want to make this part of my life, not my whole life.
Day 2: Morning After
Stiff, that is the best way to describe how I'm feeling. Maybe a little sore, but overall I'm good. I had some juice and fruit for breakfast as I ran out the door. I did oversleep a bit, but I don't sweat that, my body must have needed it.
I am looking forward for tonight. I beleive it's Plyo, and though I hear horror stories I'm up for the challenge. I found myself getting back into the spring training mindset from my high school football days. Oh, to be that fit again. :-D
89 days to go with this, my ultimate goal by the end is to make it a real lifestyle change.
I am looking forward for tonight. I beleive it's Plyo, and though I hear horror stories I'm up for the challenge. I found myself getting back into the spring training mindset from my high school football days. Oh, to be that fit again. :-D
89 days to go with this, my ultimate goal by the end is to make it a real lifestyle change.
Wednesday, May 27, 2009
Day 1: Chest and Back
Holy Crap. I did all of Chest and Back and only made it through half of Ab ripper X before I just could not move. I'm pretty sure I won't be able to think let alone move tomorrow, and I'm bringing my sister to the Airport at 5am.
As an added benefit the "Muscle Milk" I have as a recovery drink is delicious. This is a great treat and some to look forward to after my workouts.
Tony Horton is hilarious as a fitness coach on the DVDs and really puts out a ton of good healthy tips with humor throughout the exercise. I'm looking forward to the next disk, and I just want to keep it going.
Day 2, here I come.
As an added benefit the "Muscle Milk" I have as a recovery drink is delicious. This is a great treat and some to look forward to after my workouts.
Tony Horton is hilarious as a fitness coach on the DVDs and really puts out a ton of good healthy tips with humor throughout the exercise. I'm looking forward to the next disk, and I just want to keep it going.
Day 2, here I come.
Day 1: Before Pictures
Heaven Help all of you.
If that isn't motivation I don't know what is.
No more of this, ever.
If that isn't motivation I don't know what is.
No more of this, ever.
Day 1: Feeling and Anticipation
It's come. Day 1. I'm psyched, and sadly still sore in my calves from the fitness test. what a loser :)
My headache was gone this morning, but I was still exhausted.
I picked up some broccoli, and carrots at the store, as well as some "Muscle Milk" since it seemed to have good stuff, and was relatively cheap. p90x on a budget is not ideal, but I'll do what I can.
The plan for tonight when I get home is to take my before pics (HAVE to do it tonight), and bust out chest and back. I'll post the images first, I promise!
My headache was gone this morning, but I was still exhausted.
I picked up some broccoli, and carrots at the store, as well as some "Muscle Milk" since it seemed to have good stuff, and was relatively cheap. p90x on a budget is not ideal, but I'll do what I can.
The plan for tonight when I get home is to take my before pics (HAVE to do it tonight), and bust out chest and back. I'll post the images first, I promise!
Tuesday, May 26, 2009
Day 0: Well-being
One of the goals of this blog to keep track of my overall health, and well-being. What I will do to accomplish this is to make general well-being posts that note when I'm feeling particularly good or bad. Good activity today so far has been a great stimulating and humorous conversation with my friend over at Adventures on the Road to Success.
I went outside for a bit to enjoy the sun and lie down and relax for a minute at work. Unfortunatly I came back with a headache. A type of pressure in my head that makes me want to just close my eyes and not think. I'm going to go for a walk soon see if blood flow will help.
I'm anxious and excited for day 1 tomorrow.
I went outside for a bit to enjoy the sun and lie down and relax for a minute at work. Unfortunatly I came back with a headache. A type of pressure in my head that makes me want to just close my eyes and not think. I'm going to go for a walk soon see if blood flow will help.
I'm anxious and excited for day 1 tomorrow.
Day 0: Lunch
I've been at work for 5 hour now and I'm on to my 5th glass of water. It's ok, I like water. I just want to keep my extraneous snacking down. I'm having two tuna sandwiches on 12 grain bread, but that's really more like "two more pieces of bread".
That is probably terrible but it's the same amount of tuna just divvy'd up. I wasn't feeling satisfied with just the one sandwich. I think I should bring some veggies to work to have with my sandwich as a side, then I can replace the carbs with something varied and tasty.
Grocery List:
Protein Bars for the week
Snacky veggies: carrots, broccoli, any suggestions?
Juice
Milk
Oo, I just remembed I have almonds at home!!
I need to look up some cheap recipes.
Lunch done, back to work.
That is probably terrible but it's the same amount of tuna just divvy'd up. I wasn't feeling satisfied with just the one sandwich. I think I should bring some veggies to work to have with my sandwich as a side, then I can replace the carbs with something varied and tasty.
Grocery List:
Protein Bars for the week
Snacky veggies: carrots, broccoli, any suggestions?
Juice
Milk
Oo, I just remembed I have almonds at home!!
I need to look up some cheap recipes.
Lunch done, back to work.
Day 0: Team Beachbody Forums
I stumbled upon the Team beachbody forums. People use these to find kindred hearts, coaches, and others who are doing the program at the same time as they are.
One woman posted a week ago about started a group and has over 300 replies already. The feedback is all positive and amazing. Someone even has taken on the roll of keeping an accountability chart for the people in that group. Every day people post that they've done their workouts, or their questions and everyone cheers everyone else on.
Should be fun.
One woman posted a week ago about started a group and has over 300 replies already. The feedback is all positive and amazing. Someone even has taken on the roll of keeping an accountability chart for the people in that group. Every day people post that they've done their workouts, or their questions and everyone cheers everyone else on.
Should be fun.
Day 0
Morning After:
Already I feel sore, just from the fitness test, woo! Time for breakfast, and some stretching.
Food:
I don't know it was just me being bored yesterday but I wanted to eat all day. I ended up having dinner about two hours earlier than I normally would, and went to bed by 8:30pm, partially so I would not be tempted to have a second dinner. I was VERY bored ;)
Breakfast: Egg on a Bagel. 350 calories.
Pictures:
I'm not sure where my camera is, so I'm going to do some tests with my laptop camera to take my "before" shots. I'll do that after work today. I just worry about the quality.
Already I feel sore, just from the fitness test, woo! Time for breakfast, and some stretching.
Food:
I don't know it was just me being bored yesterday but I wanted to eat all day. I ended up having dinner about two hours earlier than I normally would, and went to bed by 8:30pm, partially so I would not be tempted to have a second dinner. I was VERY bored ;)
Breakfast: Egg on a Bagel. 350 calories.
Pictures:
I'm not sure where my camera is, so I'm going to do some tests with my laptop camera to take my "before" shots. I'll do that after work today. I just worry about the quality.
Monday, May 25, 2009
Day -1: The fitness test
P90X has you complete a fitness test prior to starting the program. This is to gauge your general well-being and determine IF you should be doing this program at all.
Honestly, this thing has scared me for the past two weeks, but today I finally did it. I will try to take my "before" pictures soon and post those as well.
The Facts:
Pre-Day 1:
Resting Heart Rate:96 bpm
Pull-Ups: .5
Vertical Leap:16in
Push-Ups: 17
Toe Touch: -4.5in
Wall Squat: 1:10 min
Bicep Curls: 30 @ 15lbs
In and Outs: 24
Heart Rate (Jumping Jacks for 2 min)
- Immediate:172 bpm
- 1 Min:146 bpm
- 2 Min:134 bpm
- 3 Min:130 bpm
- 4 Min:128 bpm
How I feel:
I feel weak mostly. The Jumping jacks and wall squat killed me. The jumping jacks sucked for the first minute until I found a rhythm and then getting to two minutes was just a matter of avoiding a heart attack. My chest did start to hurt right at the end, so I know not too push too hardly on the cardio in the future.
Food:
Money is an issue so I can't afford the supplements that come with P90x, but I'm going to try to stick the nutritional guidelines, limiting my calories for the first part, until I start to lose progress, and then bringing them back up to a reasonable level that will keep me going. You'll see my meals won't be the most healthful but my goal for round 1 of P90X is portion control.
All roads start somewhere.
Honestly, this thing has scared me for the past two weeks, but today I finally did it. I will try to take my "before" pictures soon and post those as well.
The Facts:
Pre-Day 1:
Resting Heart Rate:96 bpm
Pull-Ups: .5
Vertical Leap:16in
Push-Ups: 17
Toe Touch: -4.5in
Wall Squat: 1:10 min
Bicep Curls: 30 @ 15lbs
In and Outs: 24
Heart Rate (Jumping Jacks for 2 min)
- Immediate:172 bpm
- 1 Min:146 bpm
- 2 Min:134 bpm
- 3 Min:130 bpm
- 4 Min:128 bpm
How I feel:
I feel weak mostly. The Jumping jacks and wall squat killed me. The jumping jacks sucked for the first minute until I found a rhythm and then getting to two minutes was just a matter of avoiding a heart attack. My chest did start to hurt right at the end, so I know not too push too hardly on the cardio in the future.
Food:
Money is an issue so I can't afford the supplements that come with P90x, but I'm going to try to stick the nutritional guidelines, limiting my calories for the first part, until I start to lose progress, and then bringing them back up to a reasonable level that will keep me going. You'll see my meals won't be the most healthful but my goal for round 1 of P90X is portion control.
All roads start somewhere.
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