Tuesday, June 2, 2009

Leg & Back for Week One

Here are the reps/weight I used for Legs & Back for Week One:

W/Ch = With a chair immediately under my foot
Less/Ch = My foot further back on the chair (harder)

Legs & Back (WEEK 1)

Description1st Set2nd Set
Balance Lunge

R 25 W 10

R 25 W 10

Calf-Raise Squat
R 25 W 20
R 25 W 20
Reverse Grip Chin-Up
16 Less Ch

19 Less Ch
Super Skater

Wall Squat

Wide Front Pull-Up
11 W/Ch
8 W/Ch
Step Back Lunge
R 15 W 15

Alternating Side Lunge
R 24 W 15

Closed Grip Overhand Pull-Up
12 W/Ch
14 W/Ch
Single-Leg Wall Squat

Deadlift Squat

Switch Grip Pull-Up
14 W/Ch
14 W/Ch
Three-Way Lunge

Sneaky Lunge

Chair Salutations

Toe-Roll ISO Lunge
R 20 W 15

Groucho Walk

Calf Raises
R 75 W 25
80/20 Cyber-Speed Squat

Monday, June 1, 2009

Shoulders & Arms for Week One

Here are the reps/weight I used for Sholders & Arms for Week One:

Sholders & Arms (WEEK 1)

Description1st Set2nd Set
Alternating Shoulder Presses
R 12 W 20

R 9 W 22.5

In & Out Bicep Curls
R 16 W 20
R 11 W 22.5
Two-Arm Tricep Kickbacks
R 12 W 20

R 12 W 20

Deep Swimmer's Presses
R 9 W 20
R 7 W 20
Full Supination Concentration Curls
R 8 W 17.5
R 9 W 17.5
Chair Dips
20 Leg Raises
20 Leg Raises
Upright Rows
R 12 W 22.5
R 12 W 25
Static Arm Curls
R 13 W 15.5
R 13 W 15
Flip-Grip Twist Tricep Kickbacks
R 8 W 15
R 10 W 15
Two-Angle Shoulder Flys
R 16 W 12.5
R 16 W 12.5
Crouching Cohen Curls
R 12 W 20
R 12 W 20
Lying-Down Tricep Extensions
R 13 W 20
R 9 W 22.5
In & Out Stright-Arm Shoulder Flys
R 12 W 12.5
R 10 W 10
Congdon Curls
R 5 W 20
R 8 W 17.5
Side Tri-Rises

Monday, May 25, 2009

Where I'm at

So I remember when I started how nice it would have been if someone actually posted their starting reps weights etc.. This way I'd have a way of gauging myself and where I would like to be. So here's the first one.

Chest & Back

Description1st Set2nd Set
Standard Push-Ups2010
Wide Front Pull-Ups7 Less Chair7 Less Chair
Military Push-Ups104
Reverse Grip Chin-Ups15 Less Chair16 Less Chair
Wide Fly Push-Ups10 With Chair4 With Chair
Closed Grip Overhand Pull-Ups12 With Chair8 With Chair
Decline Push-Ups83
Heavy Pants14 @ 22.5 lbs12 @ 25 lbs
Diamond Push-Ups60
Lawnmowers18 @ 25 lbs15 @ 25 lbs
Dive-Bomber Push-Ups60
Back Flys15 @ 20 lbs12 @ 22.5 lbs

Thursday, May 21, 2009

P90X round 2

OK so I'm starting my second round of P90X. Here are some before pictures. Didn't do so well on the maintenance in between rounds so I'll have to work on that for next time. Definitely lost some muscle mass.

Oh and here are the results from my fit test:

Resting Hear Rate: 45 bpm
Pullups: 7
Vertical Leap: 17"
Pushups: 25
Toe Touch: +3"
Wall Squat: 3m 40s
Bicep Curls: 17 at 22.5 lbs
In & Outs: 47

Cardio Heart Rate:
1min 100
2 min 83
3 min 73
4 min 67

Thursday, May 14, 2009

Lessons Learned

Well it's been a while since I completed P90X and I've been thinking about what I accomplished and ways I can improve for next time. So here are some lessons I'm going to apply on round 2:

  1. Do your workouts in the morning.

    This is one of the biggest challenges for me. Last week I was experimenting with this. Doing the workouts at 7am right after waking up. I noticed that I just didn't have the energy to get the most out of the workouts. I read that you should wake up and just do it, but after an entire evening and night without food I don't have a lot of stored energy to workout. So I decided to use a trick I learned doing long distance cycling. When you do a 100 mile bicycle ride aka century you need to constantly refuel or you'll crash. Similar to when your doing P90X a big meal right before or during a century would be a bad idea. Of course for cycling there are all sorts of magical bars/gels to deal with this. My personal favourite are Clif brand Shot Blocks. They are square blocks of hard gel. 3 of them is about 100 calories loaded with carbs. I find that after eating these I am in much better shape to do the workout. They're really easy to digest so no worries about seeing them again during your workout.

  2. Repeat a couple of days of meals until you get sick of them.

    OK I admit it. I really obsess over my diet. I feel that my diet is one of the largest factors to my success or failure. I was really going crazy trying to do all the cooking in the meal plans. Even once I got good at the cooking and started using a grocery delivery service, it was still too much. I have been experimenting with repeating a couple of days from the meal plan. I do this until I'm sick of it and then pick another couple of days. This seems to be a good way of saving time and money. As a single person, if I'm eating a different thing every day for a week I'm almost certain to be wasting food. If your cooking a different thing every day it's harder to combine steps/remember ingredients etc. So next round I'll try this approach. This will hopefully help in the next observation.

  3. Sleep and rest are just as important as exercise.

    I wasn't getting nearly enough sleep during my 1st round. I was so concerned with getting my exercises, following the meal plan and trying to have a little bit of a life that I was lucky to get 6 hrs of sleep a night. This isn't good when you're doing that for months. So my third challenge will be getting a full eight hours of sleep a night. In bed my 11pm and up at 7am.
So there you have it. My 3 resolutions for next round. My next round will be beginning next Monday by the way. I'll also be cycling at the same time so it's will be pretty close to doing doubles.

Wish me luck.

Tuesday, March 31, 2009

P90x Day 90 Checkin

Finally posting my results for day 90. It's been at least a month since these pictures were taken.

My dimensions remained pretty much the same from the 60 day check.

Weight: 148.2 lbs
Body Fat: 11.5%
Lt Arm 12.5"
Rt Arm 12.5"
Chest: 38"
Waist: 31"
Hips: 31"
Lt Leg: 20.5"
Rt Leg: 20.5"

I'll have another post in a couple of days discussing things I've learned from my P90x experience and things I will be trying differently next time through.

Tuesday, March 10, 2009

P90x Day 60 Checkin

Well I'm finally posting my 60 day results. This actually occurred over a month and a half ago but I just never go around to the posting. The pictures and measurements are from the beginning of February.

Weight: 148.6 lbs
Body Fat: 11.7%
Lt Arm 12.5"
Rt Arm 12.5"
Chest: 38"
Waist: 31"
Hips: 31"
Lt Leg: 20.5"
Rt Leg: 20.5"