P90X – Week 4 – Falling Apart

I ate terrible all weekend. I had a complete collapse on self control.

I overslept on Monday and did not do yoga.

Up all night with sick child and getting sick myself so did not work out Tuesday.

Not sure where the rest of the week will take me.

I am right back where I started three weeks ago with weight and body fat.

AAAAGGGGGHHHHHH!!!

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Training – P90X – Day 15 – Chest and Back(Week 3) and Week 2 Review

Today is a day off from school. Being that I am out of routine, my motivation was gone. I did not get up early to workout and that threw me off. I had to gather some motivation from deep within to get started this afternoon. I am dead. My chest and back are in pain and it is awesome. I am so glad I got going.


1/17/11 Reps/Effort Weight
Chest & Back
1. Military Push-ups  
5:40 AM 25  
5:40 AM 20  
2. Heavy Pants  
5:40 AM 15 40
5:40 AM 12 45
3. Lawnmowers  
5:40 AM 12 40
5:40 AM 12 50
4. Closed Grip Overhand Pull-ups  
5:40 AM 5  
5:40 AM 4  
5. Standard Push-ups  
5:40 AM 30  
5:40 AM 30  
6. Wide Front Pull-ups  
5:40 AM 4  
5:40 AM 4  
7. Wide Fly Push-ups  
5:40 AM 25  
5:40 AM 30  
8. Decline Push-ups  
5:40 AM 15  
5:40 AM 18  
9. Dive Bomber Push-ups  
5:40 AM 7  
5:40 AM 7  
5:40 AM 5  
10. Back Flys  
5:40 AM 12 20
5:40 AM 12 25
11. Diamond Push-ups  
5:40 AM 20  
5:40 AM 15  
12. Reverse Grip Chin-ups  
5:40 AM 7  
5:40 AM 6  



Last week started off great. I was so focused all week. Monday through Friday I was on top of it. I precooked all my meat and meals for school so all was prepared. I was excited for my gains. I was having better results in the workouts from week 1 and felt good. 


Then the weekend hit. I had to go out of town for a state Lego competition. It all fell through. I lost my focus, my plan, my goals. I ate terrible all Friday night and all day Saturday. Chips, cookies, pizza, sub sandwiches, not structure or order to the chaos. I felt terrible. It actually made me feel ill. I was mad at myself. I was furious because I was so good and just like that I let my guard down and here I am. Due to that my results are not where I want to be. It just snowballed and I kept going and eating more and more.


This morning I did my weekly weigh in. 


Week 1 I was 224.6 with body fat of 22.2
Week2 I was 221.6 with a body fat of 21.7
Week 3 I came in at 221.4 and body fat at 21.3.


So, I went down .2 lbs and .4% body fat in one week. Too much work with poor results. I only have one place to point my finger and that is at myself. 


Back at it this week. The third time is a charm right?

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Training – P90X – Day 11 – Kenpo X

This morning I got up and realized I did not have enough time for Yoga X which bummed me out because I was ready to give that workout another try. I know it takes forever, but once a week is not too bad and I have only done it one time so it has not lost the value yet.

Instead I did the Kenpo X workout. I decided to go with this because I did not do this workout last week when I was ill. I popped in the DVD and took off.

I thought that this workout was fun. I don’t know that I really got a great workout from it. I did sweat and have to drink some water, but when I finished and now that I am typing I don’t really have that sense that I did much.

I think on my cardio days of this workout – Plyo and Yoga X that I need to jump on the treadmill and run. I feel like I am getting a better workout that way.

Starting next week I will run on both Tuesday and Thursday and see how that treats me.

Not sure if others have done it this way or not, but I don’t think it will hurt matters any.

I have been doing much better sticking to eating healthy. I did splurge late last night and eat some gummy bears, but the rest has been alright.

The second week is almost over already.

The true test is traveling this weekend with a group of middle school students. Must fight the smells of pizza and junk food.

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Training – P90X – Day 10: Arms and Shoulders

I have been dragging big time this week. Too much going on right now. Plain and simple. My alarm went off at 4:22 this morning and I feel back asleep to awaken at 4:54 having 6 minutes to get to the Y.

I made it one time or close to it.

The workout today was good. I like this workout as it really gives the arms a push. I made some large strides since last week. Last week I remember thinking that I was maxing out and here I was this week going above and beyond and quite a bit in some lifts.

This is what I needed for a midweek workout.

My legs are sore from running on the treadmill yesterday, but my abs are not as sore from the Ab Ripper X as last week.

The hardest part I think is eating. I am tearing up the portions and keeping the carbs at bay(I am on Phase 1 so trying to shed some body fat for my Racing Weight goals). However, my cravings for carbs are crazy. The minute I get home my body starts to salivate for chips, pretzels, candy, etc. I know that it is the effect of a bad habit. I have another surge of cravings after dinner from about 7:00 – 9:30. I keep fighting it hoping it will eventually go away, but so far it has not. Yes, I make a snack of protein or fruit and vegetables, but the cravings don’t leave me alone. But I have been doing good with the eating so hopefully I will have some good results by the end of the week.

Here is my workout for the day.

Shoulders & Arms

1. Chair Dips

5:40 AM 25

5:40 AM 25

2. Congdon Curls

5:40 AM 8 40

5:40 AM 8 35

3. Full Supenation Concentration Curls

5:40 AM 10 30

5:40 AM 12 35

4. In & Out Straight-arm Shoulder Flys

5:40 AM 16 15

5:40 AM 16 15

5. Two-arm Tricep Kickbacks

5:40 AM 12 15

5:40 AM 12 20

6. Two-angle Shoulder Flys

5:40 AM 8 20

5:40 AM 8 20

7. In & Out Bicep Curls

5:40 AM 8 25

5:40 AM 8 25

8. Crouching Cowen Curls

5:40 AM 8 40

5:40 AM 8 40

9. Flip Grip Twist Tricep Kickbacks

5:40 AM 12 10

5:40 AM 12 15

10. Static-Arm Curls

5:40 AM 16 40

5:40 AM 16 35

11. Lying-down Tricep Extensions

5:40 AM 12 35

5:40 AM 8 40

12. Deep Swimmer’s Presses

5:40 AM 12 30

5:40 AM 8 40

13. Alternating Shoulder Presses

5:40 AM 8 40

5:40 AM 8 45

14. Upright Rows

5:40 AM 8 30

5:40 AM 12 40

15. Side Tri-rises

5:40 AM 20

5:40 AM 15

 
I did not have time for the Ab Ripper X this morning. Need to fit this in tomorrow.

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Training – P90X – Day 8 – Chest and Back

Week 2 is here. I am forcing myself to be a better eater this week. That is all there is to it. I have to stick to the plan. It is not a hard plan as I have to eat all the time. The problem is dealing with the curveballs of life.

This morning we took care of the Chest and Back workout. Ab Ripper X will be done tomorrow after some cardio.

I made many improvements from the first week. This was a good sign for me. I messed up somehow on the  Fitness Tracker 90 app and it recorded all my lifts for today on the 5th so the spreadsheet is just a mess so I won’t be able to post it today. However, I did increase in almost every pushup. Pull-ups are getting there. Some of them I added 1 or 2, but mostly I stayed the same.

Off to go make a monster egg white scramble and start my day.

Make your goals a reality and start with a plan. That is all it takes. Have fun with what you are doing. If you don’t like it, stop doing it and find something else.



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P90X – Week 1 Results and Reflection

What can I say? This was a crazy past week and a true test to sticking with the guidelines. I have to admit that I as I type prior to working out Monday morning that I am still rather sore from the workouts despite missing two Ab Ripper X workouts and the Kenpo X.

When I weighed in last Monday I came in at 224.6 with body fat of 22.2

The chest and back workout was tough. I had to complete this at home due to my alarm not working and oversleeping. Ab Ripper X not done

Tuesday I ran on the treadmill to replace Plyos. I also did the Ab Ripper X that morning.

Wednesday was Shoulders and Arms. A really good workout. I was dragging majorly that morning as I was up all night with my kids who were sick.

Thursday I completed the Yoga X. I found this to be rather challenging and could not do half the stuff very well.

Friday we did legs and they have been sore ever since.

Saturday did not workout as I was still feeling rather tired and on edge from the previous day of being very sick.

Sunday I never did do the Kenpo X as planned, but did get in a good game of basketball for some cardio.

Eating according the portion approach has been interesting. I have more to eat than ever before. I am actually finding it difficult to eat all the food that is required. I am still trying to figure out how to mark down things that I eat that are not in the nutrition guide. Still looking for something to help me with this. The hardest part is the carbs. I only get one serving in phase 1. Carbs are everywhere and therefore a challenge mentally to avoid. I did good for the most part, but am frustrated with my toughness. I had 3 bad days of eating. One was not eating enough as I was sicker than a dog myself and barely ate anything all day. The other two days were just a meltdown mentally. Saturday we had my kids birthday party and therefore the pizza tasted too good. I did not go crazy, but I know that does not fit onto the “Fat Shredding” phase at all. I hope to have a better week this week.

Despite having a few setbacks I still managed to make some progress. One week later I am at 221.6 with a body fat of 21.7. Despite not eating good for three days and being sick and not getting in all the workouts I wanted I have to say I am happy with the 3 lb loss and .5% body fat decrease.

Lastly, I have been very tired since starting P90X. I think it is a combo of the training along with coaching basketball and Lego Robotics, but I was dragging some serious butt last week. I hope to feel better throughout the week this week despite having a busier schedule than last week.

That is where I am. Just a normal guy trying to get himself ready to a few half marathons this summer.

You never know what is possible until you try.

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Training – P90X – Day 5 – Legs and Back – HOLY COW!!

I woke up this morning around 2:30 to take care of my daughter and when I rose I don’t think I have ever been quite that nauseous before. My alarm went off at 4:23 and still not much better. However, I did get up view the exercises for the Leg and Back workout and made my way to the gym.
Once I started working out I did not feel too bad, but let me tell you the minute I was done with the workout I became quite ill to my stomach.
I did however knock this workout out. Myself and 3 other buddies all scrambled all over the Y to do this workout. People were looking at us weird as we did the Groucho walk and sorts, but let me tell you that this is a killer workout.
The fact that weights are barely used and my legs feel this fatigued is great. I have bad knees so the less heavy lifting the better.
I am writing this a few hours later and I can barely walk. I was already sore from the previous workouts and especially after Yoga X. Man, I can honestly say that I am not sure the last time I have been this sore.
My concern now is that I am in no mood to eat. My stomach is on edge. I hope that that does hurt my progress so far. I am actually surprised at how much food I have to eat.
I just hope I feel better tomorrow.
I just hope I can get out of bed tomorrow.
I can only imagine how hard Kenpo X is tomorrow.
Woe is tomorrow!
I will post my leg workout details tomorrow. I have not had time to upload it from my phone.
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Training – P90X – Day 4 – Yoga X

Thank goodness I checked the time on this DVD last night. 90 minutes is a long time to do anything. I had to set my alarm to 4:15 to make sure I could fit it in this morning before work. With basketball and Lego Robotics if my workouts don’t get done in the morning, then it is a lost cause.

This was tough. I was sweating pretty good through the first half. I kept looking at the time left and this did not help me. When I finally cleared my mind this workout flew by. Once I get use to the poses I will be able to focus more on my breathing and freeing my mind. Being the first time I had to stop and watch to make sure I was doing some of these poses correctly.

I was a little doubtful to do this. I want to get back in running shape and therefore woke up feeling like I should be running instead of doing yoga. Now that I have completed this workout I can see some really great benefits.

I need to improve my flexibility. It is rather ridiculous how tight my body is. This will help me with my running for sure.

I need to improve my strength in my balance and core muscles. Going through some of the simple poses I was really struggling. By working to increase my body awareness I should be able to start off better than last year. Improving my hips, glutes, back, and all those stabilizer muscles will be an added benefit.

Variety. Doing some yoga will keep me from burning out on running too early. My plan is to start full out training come March. If I stick to one or two runs a week now I will be fine. If I try to push it to more, then I will be tired of running come race season.

This was a nice start to my morning. The body feels good and worked out, but not exhausted. Legs and back tomorrow might be a different story.

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Training – P90x – Day 3 – Shoulders and Arms – Crazy 24 hours!!

I am learning how hard it is to change things when they become habit. It is a little bit easier when you are home during break and the only conflict you have is to not snack.

Yesterday was the first day back in school with students. I also started coaching basketball today for our 8th grade team. Needless to say it was a rough day. I woke up again to no alarm clock working again(yes, I have finally put the old one to rest), but was able to still get in a good 3 mile run and Ab Ripper X as posted yesterday.

The rest of the day fell apart quickly.

  • Morning meeting at 7:15 that I was late to because my daughter caught pink eye late the night before and it did not improve with the medicine so my wife had to run out to her school for sub plans thus pushing the time factor(not my wife’s fault, just that fact of life of kids)
  • Spilled coffee all over at school
  • During lunch we were out of spoons and forks for the 50th time this year. Seriously, I have to go refill the silverware drawer at least 3-4 times a week. At one point does the people who take the last fork or spoon actually go to the cafeteria and refill? This person or people are probably the same ones who take the last ice cube from the tray and don’t refill with water. Drives me nuts
  • Burned my hand on the steam release on my meal
  • Spilled my meal on my pants
  • Back button of pants got stuck on chair while trying to get up to clean myself
  • Go the restroom after lunch where the other person in the restroom turns the light off on me forcing me to finish in the dark. The crazy thing is that I heard them turn the lights off, say “Whoops!” and then decided to leave.
Why do I share all of this? For no other reason that there are things in life we cannot control. They only thing I can control is my response. My response was not good. After getting home from basketball I ate a massive handful of gummy bears, way too many carbs devouring mashed potatoes, and then slurping down a sundae from Dairy Queen. Everything that I had been working so hard at(I know only two days) went out the window in a matter of an hour. I marked my food journal and realized what a mess I made of my eating.
Today I must regain my composure. I am battling the factors of children again as both were up all night as part of the Barf Brigade. They were puking something fierce. I don’t even want to describe the smells to you. Needless to say I am tired. 
I did get up and do a great workout. I knocked out the Shoulders and Arms workout today. It really helps using the Fitness Tracker 90 app to record everything. 
This is how the workout went.

Shoulders & Arms
1. Static-Arm Curls  
5:00 AM 16 25
5:00 AM 16 25
2. Deep Swimmer’s Presses  
5:00 AM 12 30
5:00 AM 8 40
3. In & Out Bicep Curls  
5:00 AM 8 25
4. Alternating Shoulder Presses  
5:00 AM 8 40
5. Upright Rows  
5:00 AM 12 20
5:00 AM 12 25
6. Two-arm Tricep Kickbacks  
5:00 AM 12 15
5:00 AM 12 15
7. Chair Dips  
5:00 AM 15  
5:00 AM 15  
8. In & Out Straight-arm Shoulder Flys  
5:00 AM 16 15
5:00 AM 16 15
9. Full Supenation Concentration Curls  
5:00 AM 8 30
5:00 AM 8 30
10. Congdon Curls  
5:00 AM 8 40
5:00 AM 8 40
11. Side Tri-rises  
5:00 AM 15  
5:00 AM 15  
12. Lying-down Tricep Extensions  
5:00 AM 15 25
5:00 AM 15 25
13. Crouching Cowen Curls  
5:00 AM 8 30
5:00 AM 8 40
14. Two-angle Shoulder Flys  
5:00 AM 12 15
5:00 AM 12 20
15. Flip Grip Twist Tricep Kickbacks  
5:00 AM 14 10
5:00 AM 14 10

I feel good about this. Not sure if I am on track or not, but my arms and shoulders are dead. I can only imagine what the yoga is like tomorrow. 

Back to drinking fluids to help eliminate the cramps in my toes from running yesterday. How did I ever get so out of shape?
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Training – P90X – Day 2 – Well, modified for cardio…..just read

Today I decided not to do the plyometrics workout that is assigned today for P90X. I decided that I would be better off to use these days to work on my cardio and primarily my running. I need to get a base established and to do this I need to ease into running. No sense in trying to do too much to only find myself injured.

I ran with my new shoes. They are unbelievably comfortable and worth every penny.

I used my footpod for my Garmin Forerunner to make sure my distance was accurate and took off. I started off slow and gradually built up some speed to a point where my heart was racing and eased back down. I have not ran much at all in over a month so I have lost so much.

I ended up running 3 miles in 26 minutes. Not too bad for my running debut. My average pace was 8:44 burning 533 calories. I laugh looking at my pace time knowing that mid November I was cranking out 9-12 mile runs with an average pace time of 8:28 or so. I have goals and I have time to meet them is what I keep telling myself.

I spent most of my running time (11:53) at the heart rate zone 5 or a BPM of over 180. Not exactly sure how to read heart rates very well yet, but looking at the chart it seems to me that I was working hard due to be out of shape?

I finished with Abs Ripper X from P90X as I never was able to get that in yesterday. That was a nice finish to the run. A good morning to start off the day back with kids in the classroom.

Yes, I am sore. Yes, I love it. Yes, it feels good to be back baby!

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