31 Jan 09 Day 27

P90X Kenpo. By far, the most fun I have thus far doing the P90x program is the Kenpo. I set up my double end bag and heavy bag, wrap my hands and don my gloves and follow the routine. Once I finished the P90X portion, I set up my timer and boxed 4 2 minute rounds using the double end bag. Lots of fun!

30 Jan 09 Day 26

I completed the legs and back routine for the forth and final round for about 5 weeks. I can say that my pull ups have really improved and the leg routine does not get any easier with time. I cannot believe how hard the legs are worked in this routine with a simple pair of 25# dumbbells. Who needs a bar bell when P90X is around.

29 Jan 09 Day 25

Who would have thunk that yoga can be such a good workout? Granted, there is not a large task on the cardiovascular system, well, not like in running, but there is a workout for the whole body including cardio when doing the P90X yoga. It is amazing how much more flexible a person can get in only four weeks of yoga, and that is only one time a week.
I think I am going to try and add an additional yoga day each week. I hope I can find the time.

28 Jan 09 Day 24

This wound up being a very productive day, as far as exercise and clean eating go. It started at my daughter's doctors appointment. The office was on the third floor and it did not appear that many patients or doctors used the stairs, as there was a functioning elevator that drew most of the attention. So, while she was in with the docs, I walked up and down the three flights of stairs for 25 minutes. I had a good sweat going and killed a lot of time while my kid was tended to.
I then did my P90X for the day. Today's protocol called for arms and shoulders. It is a favorite of mine, even though it is not the most exhausting of the workouts. Nevertheless, my arms and shoulders were screaming at the end of the 50 minute program.
I then set up my double end bag and completed 5 rounds of 2 minutes of boxing followed by 30 seconds of rest. The boxing really took its toll on my shoulders in the 4th and 5th rounds.
My eating was very good. No junk, balanced macro nutrients and lots of whole foods. I think I might have a handle on the sweet tooth, at least for now.

27 Jan 09 Day23

Plyometrics, what a concept. I have really begun to enjoy this challenging workout. I have finally decided that the knee tucks at a double time followed by the Mary Katherine’s lunges really create a great burn in the legs. I also enjoy the bonus round, especially the football moves. I was also pleasantly surprised to see my hear rate was getting above 140 consistently after the second half of the routine.

Until tomorrow, Keep on keeping on!

26 Jan 09 Day 22

This is the last time I will be doing the back and chest routine for a few weeks. I have found that I really do enjoy the workout; the back and chest is really challenged. I have also found that keeping track of the repetitions and weight used has been very helpful as well. Over the past 4 weeks, there is a marketable increase in all of the exercises.

My downfall right now is the overwhelming desire to eat sugary foods. I cannot figure out why I was able to abstain for so long and now it appears that I am out of control. Nevertheless, the good news is that today is a new day and I have refocused on eating clean and meeting my goals of six pack abs by the first grass cut of the season.

25 Jan 09 Day 21

Today was a much needed day of rest. I did do the stretching needed to keep the blood moving, but that was all. I ate quite a bit yesterday, so even my food consumption was quite low today. A total day of rest and recovery. Tomorrow is week for of the P90X program.

24 Jan 09 Day 20

I cannot believe that I have been do almost 3 weeks of the P90X program. Time has really flown by, that is for sure. I completed the Kenpo routine today, and since I was home, I incorporated the heavy bag to add a little reality into the workout.
Once the routine was complete, I set up my double end bag and completed 4 rounds of 2 minutes on w/ 30 seconds of rest. I was winded, but my shoulders were really screaming from holding up my arms and throwing punches continuously.
Tomorrow is Yoga, I look so forward to a good stretch.

23 Jan 09 Day 19

I took advantage of a day off and dedicated some real time to fitness. My first go was the P90X legs and back routine. This is a great body weight program, and really challenges the legs. The back was solely pull up variations, and they are finally starting to get easier. I then went to the YMCA and did 45 minutes on the elliptical. I set the difficulty for 16 and the program to be random so I would get some variable resistance I went through the cardio workout. I finished with 5 sets of 5 dead lifts with 235# and then 5 to failure but no less than 7 on flat bench press with 65# dumbbells. Tomorrow is Kenpo, I get to beat up my heavy bag!

22 Jan 09 Day 17

Today was supposed to be yoga, according to P90X, but I do not have 90 minutes to spare today. Therefore, I reverted back to my old style of training and had a good old fashion butt kicking metabolic conditioning day.
The routine was simple, 15 seconds of work, 15 seconds of rest for 8 rounds. Once the 8 rounds were complete, I moved onto the next exercise. Here are the exercises:
1- Body weight squats and lateral raises with 20# dumbbells
2-TRX suspended incline press presses
3-28kg kettlebell snatches
4-TRX Swimmer's pull
5-TRX Atomic push ups
6-TRX Rows
7-20kg kettlebell Presses
8-28kg kettlebell swings
9-20kg kettlebell pick up and put away
10-Run elevation 1.5 speed 8.6

21 Jan 09 Day 17

I attacked today’s workout with a vengeance. Shoulders and arms are my favorite routine, and the P90X workout is really a lot of fun and brings a lot of challenge to the muscles. I also used the jump rope and did double unders on the water breaks and long breaks between sets to keep my heart rate up.

At the conclusion of the workout, I did another 6 minutes of jump rope to cap off the day’s events. Tomorrow will be a metabolic conditioning day since I have limited time and cannot dedicate 90 minutes to Yoga. I will do the yoga program on Sunday.

Till tomorrow, keep on keeping on!

20 Jan 09 Day 16

Plyometrics for the third week. I can say that I am really starting to dislike the spin moves in the program; they really make me dizzy. I have started to actually reduce some of the spins and added in more jumps to keep my heart rate up and use the explosive quick twitch muscles in my legs.
Also, I noticed that I am starting to feel the effects of the program. I now know why the program is set for three week intervals. Nevertheless, I still plan on a forth week before moving on to the recovery phase. Nevertheless, I can tell that the program is working though, I am starving about every forth day or so. I have decided that on that fourth day, I will eat. Also, when I eat hearty on the fourth day, I find it easier to maintain a 2500 calorie day.

Keep on keeping on!

19 Jan 09 Day 16

Today was the beginning of my third week of P90X. I am sure you remember me stating before, but I am extending the program an additional 4 weeks to take me right up to the beginning of summer. Therefore, I will do an additional week in both phase 1 and 2 and an additional 2 weeks in phase three. If all goes well, I will be in peak condition for the summer.

Today was chest and back. In my opinion, this is the most demanding workout of the seven day program. Add in the ab work and it is a real good routine. At the conclusion of the ab work, I set up my double end bag and did 8 rounds of 35 seconds on and 25 seconds of rest. This additional work is in response to my findings yesterday.

18 Jan 09 Day 14

Sundays are always my favorite. I get to do my own routine and work as hard as I want. It was also a very informative lesson learned after 2 weeks of P90X. I have discovered that my cardio fitness level and overall strength has diminished since starting P90X. I could not snatch as the 28kg kettlebell like I could prior to starting the program, and I could not dead lift 235 like I could 2 weeks ago either. Therefore, I will continue with P90X, but I will have to continue to incorporate Olympic moves and more metabolic conditioning exercises on days I am not working.

Today’s workout was Tabata madness. 9 exercises, completed 8 times using the Tabata protocol of 20 seconds of work and ten seconds of rest before moving on to then next exercise. Here were the exercises:
1- Body weight squats and lateral raises w/20# dumbbells
2- TRX triceps skull crackers
3- Dead lifts with 185#
4- Kettlebell snatches w/28kg bell
5- TRX Y deltoid lifts
6- Kettlebell swings w/28kg bell
7- Pick it up and put it away w/20kg kettlebell
8- TRX high bicep curls
9- Run elevation 1.0 speed 8.0

17 Jan 09 Day 13

It was a simple yet productive workout today with a clean day of eating. I stuck to the P90X routine and did 55 minutes of Kenpo along with some extra jump rope to get the heart rate up a tad more.
Tomorrow is a free day, still have yet to decide what I will do.

16 Jan 09 Day 12

Leg and Back..
I can tell my pull ups are getting stronger and the leg routine is not too bad on P90X; after all it is almost all body weight. But wow can those body weight exercises take their told on one's body! I am anxious to see how sore my calves are this week.

Today was a bad food day though. I could not resist the temptations of food today and just gave in. Not a good thing, and I noticed it is happening more often these days. I know I have to really focus on the short and long term goals and pass up on the temptation, but oh how it is easier said than done sometimes.

15 Jan 09 Day 11

I want to start of by saying that my shoulders are really sore today. I upped the weight quite a bit from last week and it payed off. However, today's routine was a bit challenging to say the least.

Today was 90 minutes of P90X yoga. It was challenging, but I can tell that I am getting more flexible with confidence and breath control. I really enjoy this day and will be sure to include yoga in my weekly routine for life.

14 Jan 09 Day 10

I finally got in a double day of exercise. It is not very often that time allows for it, but I made it happen today. My first round was with Camile at the YMCA who facilitates one hell of a butt kicking boot camp class. We did everything from stair runs, burpees, and medicine ball work to jumping rope. The best part of Camile's class is that it is designed in such a manner that everyone goes at their own pace. While some of us where running, others were walking. Regardless of the pace, we were all working our hardest.

Round 2 was the shoulder and arm routine as part of the P90X program. This was day 10, and I am beginning to add some weight to the exercises. I have also started to supplement my diet with branch chain amino acids (bcaa), glutamine, and creatine. I am not sure if there will be any changes, but I figured I had nothing to lose by trying the aminos.

Tomorrow is the full 90 minutes of yoga and more body work at the Y in the morning.

13 Jan 09 Day 9

P90X Plyometrics says enough for anyone who has done routine. It is a lot of fun, but it is demanding on both the musculature and the cardiovascular system. Here is a quick 3 minute video some guy posted on youtube http://www.youtube.com/watch?v=FLK4RQYcyXQ It gives you a good idea of what the program entails.

I also did 35 minutes of Yoga later in the day. For some reason, this is something I have a strong desire to get good at. It does feel really good to stretch and use muscles in such a smooth and methodical way.

Unit tomorrow, keep on keeping on!

12 Jan 09 Day 8

Today was a really tough workout. Even though I am familiar with the routine, it did not make the workouts any better. I did increase on a few push ups, but I really want to see the improvements on my pull ups. Hopefully in the next 2 weeks or so I wont need the chair to cheat with.

11 Jan 09 Day 7

A day of rest. I did eat too much with all the football on, but I will work that off no problem.

10 Jan 09 Day 6

I really enjoy the sixth day of the routine, Kenpo. I set up my heavy bag and do most of the routine with the incorporation of my heavy bag. By doing this, the routine really feels like there is practical application for the real world through functional exercise. Not that I am looking for a physical confrontation in any way, but it is always nice to know that I can defend myself if the situation ever became reality.
Tomorrow is a free day, I am contemplating doing a Baptiste power yoga DVD or just go for a long run. We shall see.
Keep on keeping on.

9 Jan 09 Day 5

Today I did the legs and back routine in the P90X program, and I believe that the leg portion is incredibly challenging. I love that Tony focuses on the calves so much in the routine. The calves are my favorite muscle to admire on the human anatomy, and is by far the most difficult muscle to develop, so my appreciation for the emphasis on this body part is huge. Nevertheless, my calves are so incredibly sore; it hurts to take the first few steps after reclining for a period of time.
I also did the abs program for the 3rd time this week, and I am able to get more repetitions in, but my abs too are extremely sore. Now, I am not complaining, I cherish being sore. It is a sign of a very challenging workout, and as my favorite drill sergeant always said, pain is nothing more than weakness escaping the body.
Tomorrow is my favorite portion of the program, Kempo. I get to beat up the double end bag and the heavy bag for 50 minutes. What a blast that is.
Keep on keeping on.

8 Jan 09 Day 4

Wow, what an experience. Unfortunately I was interrupted about 20 minutes into the routine, but I was able to get back to the workout and completed all but about 15 minutes of the program. I think this is something I am really going to enjoy. I will also try and incorporate more routines into my daily activities; it really does appear to add a great deal of benefit to the human body without added stress on muscles and joints.

7 Jan 08 Day 3

Well, it has been three days and all is well. I have to admit, this is a nice change from the metabolic conditioning that I have been doing for the past year. I enjoy doing the body sculpting and I hope that the results are as profound for me as they have been for so many other X-ers.

Even though my right bicep tendon is shot, the workout was very good. I added some in an attempt to add some muscle and burn some more fat. The only problem I have is with the hammer curls, but I know in time that will improve as well.

Next is yoga, we shall see how that goes tomorrow. I am rather anxious to try it out.

6 Jan 09 Day 2

Today's routine is probably my most favorite routine the program has to offer. I cannot commit 100% though, I still have the yoga to do, and I hear that it is quite a good workout that really refreshes the mind and body, but how I digress.
Back to today, the routine is a lot of fun and really does challenge the mind and body. At the conclusion of the workout, I set up my double end bag and boxed for another 5 minutes or so to get a real good sweat up before dinner.
I also like using a heart rate monitor to make sure that I am working to my fullest potential. I have some expensive monitors and some cheap ones, and in all honesty, I believe the cheap monitor is perfect for most who are exercising for joy and fitness. Competitive enthusiast may want to spend the extra cha-ching to meet their goals. Just my 2 cents for the day.
Have a great day and keep on keeping on!

Day 1.. 5 Jan 08

Here are my first day pics. I did the back and chest workout early this AM. I will be posting new photos every week. I look forward to seeing the progress. I hope you do too.

2 Jan 09

I was thankful that I was able to get a nice little workout in today. Even though it was not very long in duration, the intensity was good. The workout consisted of the same as in the last few days 20:20 for 8 rounds. Here were the exercises:

1 Push ups
2 Pistols
3 TRX bicep curls
4 TRX swimmer pulls
5 Incline dumbbell press 30#
6 TRX triceps skull crackers
7 Stability ball pass (core exercise).

Pre Jump off

I am counting down the days. Only 3 more to go. I have my measurements done and my first photo will be complete before Monday and posted here. I will try to included my diet info.