Day 46- Back& Biceps

Wide Pullups: 19 (+3)
Lawn Mowers: 10 x 45
21's- 20lbs
Cross Curls- 8 x 25lb
Switch Grip Pullups: 14
Elbow Out Lawn Mowers: 10 x 30lb (go up next time)
Curls 10 x 30lb
Concentration Curls: 10 x 20lb
Corn Cobb Pullups: 9
Reverse Grip Rows: 10 x 30lb
Open Arms Curls 10 x 25lb
Static Curls 16 x 25lb
Towel Pullups: 15
Locomotives: 40 x 25lb
Condgen Curls: 10 x 25lb
Corkscrew Culrs: 10 x 25lbs
Reverse Grip Pullups: 12
Seated Bent Flys: 10 x 20lbs
Cohen Curls: 10 x 30lb
Hammer Curls: 10x 30lb
Wide Grip Pullups: 11
Supermans: Completed
In and Out Hammers: 12 x 20lbs (Go up in weight)
Strip Set Curls: 8 x 30
8x 25lb
8x 25lbs
10 x 20lbs

Duration 1 hour 43 secs
Cals: 451
Max; 163
Avg: 117

Ab Ripper is on deck for later tonight. During this workout I had to take Sawyer out to go to the bathroom twice hence why my avg heart rate was down a little bit due to these breaks. Overall a good workout, went up in weight a bunch of times and did more pullups overall than the last time.

Day 45- Plyometrics

Ok, I'll admit it I've skipped workouts the last two days due to events over the weekend (Brewer Game and Cookouts), but today (Tuesday) I brought it back tonight. Plyometrics was on the schedule and Me and my good buddy Tony Horton killed it. Here are the stats:

Duration: 1 hr 2 mins
Cals: 652
Max: 179
Avg: 140

My heart rate was really up during this workout, maybe because it was pretty humid downstairs this evening. Regardless I made sure I put in my max effort each time, I did hit pause once or twice to catch my breathe and grab a glass of water. Overall I great Cardio workout tonight. Tomorrow is Back and Biceps. Night.

Day 44- Chest Shoulders Triceps

Slow Motion Pushups- Again, Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break. I did a bonus of 18 push-ups after.
In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 33 One leg alternating Chair Dips
Plange Pushups- 19 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 19 reps on each side
Scarecrow- 12 reps at 10lbs (Go up in weight next week)
Overhead Tricep Extensions- 8 reps at 20lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.
Y-Press- 10reps at 25lbs
Lying Tricep Extensions- 10 reps at 25lbs
Side to Side Pushups- 14 reps
Pour Flys- 12 reps at 8lbs (go up to 10lb)
Chair Tricep Extensions- 8 reps at 20lbs
1 arm pushups- Still can't do one regular one, so I went down to my knees to complete the pushups and did 13
Weighted Circles- 5lb dumbells 1 break needed
Throwing the Bomb- 10 reps 15lbs
Plyo- Clap Pushups-17 clap pushups.
Slo-Mo Throw- 10 reps at 10lbs
Front-Back Tricep Extensions- 10 reps at 12lbs
One Arm Balance Pushups- 20
Fly Row Press- 10 reps at 12lbs.
Dumbell Cross Body Blows- 48 reps and 20lbs.

Duration 56 minutes
Calories 367
Max Hrt: 158
Avg: 110

During this workout I felt a little tight in my chest and arms, I think this lead to me not beign able to increase much on some of the pushup exercies. Other than that it was a good Saturday Morning workout before heading to the Brewer Game. Ab Ripper X was delayed today due to time constraints.

Day 43- Rest

Rest Day on Friday.  Sharing this Friday with Katie for our 1 year aniversary!!! See you tomorrow.

Day 42-Kenpo X

After a long work day yesterday in Cedar Rapids, I headed over to trivia with intentions of doing Kenpo X when I got home.  That did not happen so I did Kenpo this morning.  Here are the stats.

Duration: 1 hour 1 minute
Calories: 412
Max 158
Avg 111

My average heart rate was down because I had Sawyer downstairs with me while doing the workout so I had to pause a few times and entertain him with his toys.  I made sure to put a high effort in on all my exercises though.  I'm going to look back and my last KenpoX workout to see how I brought it this time.

Day 41- Ab Ripper X and Cardio X (Bonus Workout)

Good Evening! And a good evening it was.  Katie, Sawyer and I all went down stairs tonight to do a little Ab Ripper and Cardio X.  Everything went well for the first 10 minutes of Ab Ripper, but then Sawyer decided it was a great time to take a poop downstairs.  I caught him mid-poop and took him outside, while Katie cleaned up the mess.  After that it was smooth sailing as we finished Cardio X after the Ab Ripper.  Here are the stats:

Duration 1 hr 9 minutes
Calories: 420
Max: 158
Avg: 108

Good Night..Jessman OUT!

Day 41 Legs and Back

Balance Lunges 25 each leg

Calf Raise Squarts 25x 20lbs

Reverse Grip Chins 17

Super Skaters 25 each leg

Wall Squats Completed

Wide Front Chins 15

Step Back Lunges 20 each with 20lbs dumbells

Side Lunges 24 reps (complete)

Close Grip Chins 17

Single Leg Squats Complete, but had trouble holding them for the full length

Dead Lifts 20 each leg

Switch Grip Chins 16

3 Way Lunges Complete

Reaching Lunges Complete

Reverse Grip Chins 16

Chair Salutations Complete

Roll Up Lunches  Complete

Wide Grip Chins 14

Grocho Walks Complete

Calf Raises Completed with 20lb weights

Close Grip Chins 16

Debbie Sieber Speed Squats Completed

Switch Grip Pullups- 19

This is just a great workout.  It is very challenging because its a lot of lunges and pullups and rarely you get any breaks between.  Going to get in Abs and Cardio X after Sawyer crashes for the night.

Stats

Duration: 1 hr 8 mins

Cals: 575

Max: 174

Avg: 124
Total Pullups: 130

Day 40- Yoga X

Yoga X completed.  Felt great to get the Yoga in this week as my legs were tight and sore from kickball on Thursday Night.  I guess in kickball you use muscles you don't in P90x, because my hip flexors and inner thighs were pretty sore and tight the next few days.

Duration: 1 hr 38min
Cals: 287
Max: 114
Avg; 87

Day 39-Back and Biceps and Ab Ripper X

Wide Pullups: 16
Lawn Mowers: 10 x 45
21's- 20lbs
Cross Curls- 10 x 20lb
Switch Grip Pullups: 12
Elbow Out Lawn Mowers: 10 x 30lb
Curls 10 x 25lb
Concentration Curls: 10 x 20lb
Corn Cobb Pullups: 7
Reverse Grip Rows: 8 x 30lb
Open Arms Curls 10 x 25lb
Static Curls 8 x 25lb 8 x 20lb
Towel Pullups: 12
Locomotives: 20 x 30lb 20 x 25lb
Condgen Curls: 10 x 25lb (tough)
Corkscrew Culrs: 12 x 20lbs
Reverse Grip Pullups: 11
Seated Bent Flys: 10 x 20lbs
Cohen Curls: 8 x 30lb, 2 x 25lbs
Hammer Curls: 5x 30lb, 5 x 25lbs
Wide Grip Pullups: 9
Supermans: Completed!
In and Out Hammers: 10 x 20lbs (break needed at rep 8)
Strip Set Curls: 8 x 30
8x 25lb
10x 20lbs
15 x 15lbs (stay at 20 next time)

Ab Ripper X- Completed, though hip flexors are sore from kickball on Thursday night, had to take some breaks on a few exercises that used them a lot.
Stats...
Duration 1 hr 12 mins
Cals: 547
Max: 158
Avg: 118

I've started noticing some results after day 39.  My arms appear to be getting larger same with my chest.  Also my flexiblity has gotten a ton better and I feel like I can run faster (noticed that in kickball on thursday as I felt fast around the bases).  See you tomorrow.

Day 38-Rest

After an epic kickball win on Thursday Night after Plyometrics, I took Friday off of P90x.   Hey its friday and I earned it after kicking my first homer in kickball!

Day 37 Plyometrics

Apparently having a puppy and doing plymetrics at the same time is kind of tough at first until the puppy gets worn out after the first 10 minutes.  I guess that means plyometrics for p90x is Sawyer approved.  Plyometrics is really tough when its hot outside and humid downstairs.  Here are the results for today:

Duration: 1 hour 1 minute
Calories: 601 burned
Max: 172
Avg: 135

Lets see how great an idea doing this workout an couples hours before our first kickball game tonight.  Jessman out!

Day 36- Chest Triceps and Shoulders

Day 36:

Slow Motion Pushups-  Again, Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break.  I did a bonus of 15 push-ups after.

In N' Out Shoulder Flys- 16 reps at 10lbs

Chair Dips- 30 One leg alternating Chair Dips

Plange Pushups- 18 reps

Pike Pushups- 21 reps

Side-Tri- Rises- 19 reps on each side

Scarecrow- 10 reps at 10lbs (Went up in weight this week)

Overhead Tricep Extensions- 10 reps at 15lbs (need to go up in weight next week)

Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.

Y-Press- 10reps at 25lbs

Lying Tricep Extensions- 10 reps at 25lbs

Side to Side Pushups- 12 reps

Pour Flys- 10 reps at 8lbs

Chair Tricep Extensions- 12 reps at 15lbs

1 arm pushups- Still can't do one regular one, so I went down to my knees to complete the pushups and did 12

Weighted Circles- 5lb dumbells 2 breaks needed

Throwing the Bomb- 10 reps 15lbs

Plyo- Clap Pushups-16 clap pushups.

Slo-Mo Throw- 10 reps at 10lbs

Front-Back Tricep Extensions- 10 reps at 12lbs

One Arm Balance Pushups- 20

Fly Row Press- 10 reps at 12lbs.

Dumbell Cross Body Blows- 42 reps and 20lbs.

Duration: 58 minutes

Cals: 346

Mx Heart: 162

Avg Heart: 108

Intensity Level was up this time around as I didn't have to pause as much to see what each exercise was being performed.  Tonight I'll try to get in a cardio x workout as well.

Day 35- Ab Ripper & rest

My leg/knee is still a little tender, so I skipped the Yoga X and just did Ab Ripper today.  I'm starting Week 2 of Phase II today (Wednesday).

Day 34 Legs & Back

Balance Lunges 20

Calf Raise Squarts 25x 20lbs

Reverse Grip Chins 15

Super Skaters 25 each leg
Wall Squats Completed

Wide Front Chins 13

Step Back Lunges 20 each with 20lbs dumbells

Side Lunges 24 reps (complete)

Close Grip Chins 15

Single Leg Squats Complete, but had trouble holding them for the full length

Dead Lifts 20 each leg

Switch Grip Chins 15

3 Way Lunges Complete

Reaching Lunges Complete

Reverse Grip Chins 14

Chair Salutations Complete

Roll Up Lunches  Complete

Wide Grip Chins 9

Grocho Walks Complete

Calf Raises Completed with 20lb weights

Close Grip Chins 15

Debbie Sieber Speed Squats Completed

Switch Grip Pullups- 16

Duration: 56 mins
Total Pullups: 112
Cals: 346
Max: 162
Avg: 108

Day 32&33- Rest

We had kickball practice on Saturday and before I got my Back and Legs workout I went to kickball practice.  Good news is that kickball is starting, bad news I tweaked my knee a bit so I decided to rest it on Saturday and Sunday.  Today, my knee feels better and I'm going to complete Legs and Back tonight.

Day 31-Kenpo X

Day 31 I subbed out Yoga for Kenpo due to limited space in my hotel room.  I woke up early on Friday to get this workout in before I completed my meetings.  I made sure that I really didn't dog any of the exercises because for Kenpo to be an effective cardio workout you really must ramp up the intensity.  Kenpo Completed!

Day 30- Back and Biceps & Ab Ripper

This was a new workout to me as so I really had to take it slow so I understood the movements.  Many times I had to re-watch the DVD for a few secs just to make sure I had the correct form and weight.  On a sidenote, I got a new puppy the night before and he was down stairs with me watching me workout.  He made it a little challenging a few times because I had to make sure he was out of the way.  Also, I didn't get a chance to write down my weights, I left the pad and pen upstairs (I was rushed for time as I had to be in Minneapolis later that afternoon).  End result was I brought it for the workout, and when I got done with work for the day I completed the Ab Ripper

Day 29 Plyo

Last week I was bad about posting.  Day 29 was Plymoetrics and I got a great workout in.  I really amped up the intensity.  This workout is getting fun because I can try the advanced moves now and I love to see what I can improve upon.

Here are the stats:

Duration: 1 hours
Max Hr: 171
Avg: 133
Cals: 599

Day 28 part II- Ab Ripper and Cardio X

Tonight since I had to do Ab Ripper I figured that I might as well do the Cardio X as well.  Plus Katie wanted to get in a cardio workout, so together we took on Tony Horton in the Ab Ripper and CardioX.  The Ab Ripper wasn't too bad. I was expecting it to be a little harder since we didn't do abs last week, but I have to remember we did core synergistics as well so my core was still getting a workout.  Here are the stats from tonight's workout.

Total Duration: 1 hour 5 minutes
Cals: 407
Heart Rate: 158
Avg Heart Rate: 109

Felt good to get in the extra workout.  Also today I ate really well.  Here is what I took in today.

Breakfast: Protein Shake
Mid Morning: Handful of Almonds
Lunch: Chipotle Chicken Sub (no Cheese)
Mid Afternoon: Protien Bar
Dinner: Salmon, Couscous, and Veggies
Post Workout Evening: Protein Shake

Day 28- Chest, Shoulders and Triceps

Day 28- Chest, Shoulders and Triceps

As you know I was behind due to traveling last week and not being able to get in my workouts last week. Since it was a recovery week I decided to skip the day of rest today and get right into Phase II of P90x (heck it was a recovery week anyway and I recovered!!!)


Phase II starts off with the Chest, Shoulders, and Tricep routine.  There is nothing routine about this workout.  I know I did this workout a few years ago and it was challenging.  Well my memory didn't let me down as this was a great workout to kick off Phase II.  Also as I mentioned in the first Phase I only dropped about 2-3lbs.  I started P90x at 159.5lbs on Day 1, and as of yesterday I was at 157.  This most likely was the result of not being strict on my diet.  Since I didn't get all the results I wanted in the first 28 days, I'm going to be extra strict on the diet and also blog the details of my meal intakes.  I know I built up a lot of muscle in Phase I but I'd like to cut down on my body fat %.  My end goal for P90x is to be at a rock solid 150lbs.  That means I will have to drop 7lbs total in the next two phases.  This is an attainable goal and to do it I need to clean up the diet a little bit.  Lets see if I can stick with it.


So here is the run-down for the workout this morning:


Slow Motion Pushups-  Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break.  I did a bonus of 13 push-ups after.


In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 40 regular Chair Dips


Plange Pushups- 15 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 17 reps on each side
Scarecrow- 12 reps at 8lbs, I need to go up in weight on this exercise next week to 10lbs
Overhead Tricep Extensions- 10 reps at 15lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.


Y-Press- 10reps at 25lbs


Lying Tricep Extensions- 8 reps at 25lbs


Side to Side Pushups- 12 reps


Pour Flys- 10 reps at 8lbs


Chair Tricep Extensions- 10 reps at 15lbs


1 arm pushups- Very tough to do, tried to do 1 without being on my knees and that just didn't work. So I went down to my knees and did 10 reps.


Weighted Circles- 5lb dumbells used. Very tough as it burns the shoulders


Throwing the Bomb- 10 reps 12lbs. Very Fun to do as you imagine yourself throwing a deep pass to a WR.


Plyo- Clap Pushups- I was able to do a few plyo pushups where you jump off the ground and clap your hands.  Mainly I swithced to just the clapping pushups.  I performed a total of 16.


Slo-Mo Throw- 10 reps at 10lbs


Front-Back Tricep Extensions- 10 reps at 12lbs


One Arm Balance Pushups- 17


Fly Row Press- 3 reps at 15lbs, had to go down in weight and did 7 reps at 12lbs. Next time just sticking to 12lbs.


Dumbell Cross Body Blows- 36 reps and 20lbs.


During this workout I had to watch a few of the exercises for a few reps then I just restarted the exercise and got to work.  This made the workout go a few minutes long as I wanted to make sure I was doing the exercise movement correct.  Here are the workout stats:


Duration: 1 hours 7 minutes
Cals: 377
Mx Heart: 155
Avg Heart: 104


Ab Ripper X will be tonight, and maybe an extra cardio workout with either a run or CardioX.

Day 28- Chest, Shoulders and Triceps

Day 28- Chest, Shoulders and Triceps

As you know I was behind due to traveling last week and not being able to get in my workouts last week. Since it was a recovery week I decided to skip the day of rest today and get right into Phase II of P90x (heck it was a recovery week anyway and I recovered!!!)


Phase II starts off with the Chest, Shoulders, and Tricep routine.  There is nothing routine about this workout.  I know I did this workout a few years ago and it was challenging.  Well my memory didn't let me down as this was a great workout to kick off Phase II.  Also as I mentioned in the first Phase I only dropped about 2-3lbs.  I started P90x at 159.5lbs on Day 1, and as of yesterday I was at 157.  This most likely was the result of not being strict on my diet.  Since I didn't get all the results I wanted in the first 28 days, I'm going to be extra strict on the diet and also blog the details of my meal intakes.  I know I built up a lot of muscle in Phase I but I'd like to cut down on my body fat %.  My end goal for P90x is to be at a rock solid 150lbs.  That means I will have to drop 7lbs total in the next two phases.  This is an attainable goal and to do it I need to clean up the diet a little bit.  Lets see if I can stick with it.


So here is the run-down for the workout this morning:


Slow Motion Pushups-  Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break.  I did a bonus of 13 push-ups after.


In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 40 regular Chair Dips


Plange Pushups- 15 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 17 reps on each side
Scarecrow- 12 reps at 8lbs, I need to go up in weight on this exercise next week to 10lbs
Overhead Tricep Extensions- 10 reps at 15lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.


Y-Press- 10reps at 25lbs


Lying Tricep Extensions- 8 reps at 25lbs


Side to Side Pushups- 12 reps


Pour Flys- 10 reps at 8lbs


Chair Tricep Extensions- 10 reps at 15lbs


1 arm pushups- Very tough to do, tried to do 1 without being on my knees and that just didn't work. So I went down to my knees and did 10 reps.


Weighted Circles- 5lb dumbells used. Very tough as it burns the shoulders


Throwing the Bomb- 10 reps 12lbs. Very Fun to do as you imagine yourself throwing a deep pass to a WR.


Plyo- Clap Pushups- I was able to do a few plyo pushups where you jump off the ground and clap your hands.  Mainly I swithced to just the clapping pushups.  I performed a total of 16.


Slo-Mo Throw- 10 reps at 10lbs


Front-Back Tricep Extensions- 10 reps at 12lbs


One Arm Balance Pushups- 17


Fly Row Press- 3 reps at 15lbs, had to go down in weight and did 7 reps at 12lbs. Next time just sticking to 12lbs.


Dumbell Cross Body Blows- 36 reps and 20lbs.


During this workout I had to watch a few of the exercises for a few reps then I just restarted the exercise and got to work.  This made the workout go a few minutes long as I wanted to make sure I was doing the exercise movement correct.  Here are the workout stats:


Duration: 1 hours 7 minutes
Cals: 377
Mx Heart: 155
Avg Heart: 104


Ab Ripper X will be tonight, and maybe an extra cardio workout with either a run or CardioX.

Day 27 Yoga X

Day 27 into P90x and it was Yoga this morning.  I wasn't looking forward to the 90 min session, but afterward I was glad that I did it.  I really tried hard to get down deep in my lunches and improve my flexibilty in this session.  The workout stats showed that I put in 100% of my workout today as I burned 397 calories during this Yoga session. I think that since I moved my workouts to the basement and its humid down there compared to upstairs that I sweat a lot more during my workouts.  This is not a bad thing as it keeps my heart rate higher than usual, which is great for the cardio and yoga workouts.  I'm starting to see some results, not in my weight because it really has only dropped about 2.5lbs since I started P90x, this is probably because I haven't been as strict in my diet on the weekends in the first 30 days.  I decided I'm going to change that and really be picky about what I put into my body these last 62 days so I can get the results that I want to achieve.  Why do p90x if you're not going to give it 100% right? I'm just going to take it 1 day at a time.  Tonight I plan on doing a cardio x session just to try and ramp up the workouts so I can lose more body fat and see the muscles that I've been building in my core.

I'm Jessman and you stay classy p90x blog followers!

Day 26- Core Synergistics

Today is Father's Day, and before I go visit my Dad I had to get in my P90x workout.  Core Synergistics was on the docket today (is that even a real word? Synergistics).  This workout is pretty tough, a lot of movements that you're not used to performing on a daily basis.  It really does work your core area though, and you use a ton of staberlizer muscles.  The Plank/Chutarunga run is very hard, due to me not having a ton of flexibility in my hips.  The other ones that are pretty tough are the walking pushups and the Reaching Lunges with kickbaks, curls and shoulder presses.  I worked all the way through the video and only had to pause twice. Once to catch my breathe and the second to get a towel as I was drenched.  Here are my stats for the workout.

Duration: 1 hour
Cals: 453
Mx Heart: 161
Avg: 118

Since I missed the Stretch X yesterday I may do that tonight and then tomorrow is Yoga and Tuesday is Phase II!  See you tomorrow.

Day 25- Kenpo X

I can't believe I'm almost finished with my recovery week! I'm really excited to start Phase II of p90x next week. I want to get back to doing my pullups and pushups and work on getting stronger.  This morning was Kenpo.  Since Kenpo usually is pretty easy for me I decided to wear my weighted vest while doing it. The vest can carry an extra 50lbs, but I only loaded it with 15lbs.  The one thing I noticed with the vest and the workout is that it really gets your heart rate up quick since you're not used to carrying that extra weight. After the stretching and 10 minutes into the workout the vest had to come off, it wore me down pretty quick and I knew I couldn't do the whole workout effectively with it on.  Regardless it got me going for the rest of the workout.  My flexibility has improved drastically since starting P90x.  Its hard not to improve when you were non-flexible to start.  I can now kick a lot higher and my hips are not as tight as before.  After I finished the workout I glanced at my heart rate monitor and this is what I saw

Total Calories: 505
50% Fat
Duration: 1 hr 5 minutes
Max: 166
Avg: 120

I really got the most out of this workout this morning.  Next time I plan on using the weighted vest again but hopefully I can last longer than the first 10 minutes, lets try for 20!

Awesome sunny day awaits me this morning, later skater!

Day 24- Core Synergistics

Last night when I got to Wisco, I headed straight to Trivia at Lucky's.  I decided to take off working out that night because I was tired from all the traveling the past few days.  So a day of rest was needed.  I performed Core Synergistics this morning.  Here were my notes and results.

This was my first time doing this workout so I didn't totally know what to expect.  I read some other people's web reviews of this workout so I got an idea of what was ahead of me this morning.   The workout started with Staggered Pushups which weren't too bad.  I did 30 total.  The exercises that were the toughest for me were the bow-boat.  My shoulders are pretty tight so doing the bow was a little challenging for me during the workout.  I enjoyed the cell block pushups as they are different and new for me.  The other exercise I really liked was the lunge and reach as I really felt my core being engaged, especially in the oblique area.  The squat X press was fun as well and used different stablizer muscles in your shoulders.  This workout was pretty challenging and at the end I was drenched in sweat, which really made me feel like I worked hard.  Here are some of the results and notes.

1. Stacked Foot/Staggered Hands Push-up 35
2. Banana Roll-Complete
3. Leaning Crescent Lunges- Did 20 with 5lb weights
4. Squat Run- Used 5 lbs weights, may go up to 8 next workout
5. Sphinx Push-up- 12 completed. 
6. Bow to Boat- Completed, but tight in the shoulders on the bow part
7. Low Lateral Skaters- Completed
8. Lunge & Reach- Used 5lb weights, really engaged core
9. Prison Cell Push-up-13 completed
10. Side Hip Raise- 15 on each side
11. Squat X-Press- 8lb dumbells used
12. Plank to Chatarunga Run- Completed, Chatarunga is very tough toward the end
13. Walking Push-up- Awkward but got it down
14. Superman Banana- Completed
15. Lunge Kickback Curl Press- 10lb weights used, very challenging
16. Reach High & Under Push-ups-6 reps competed
17. Steam Engine-40 reps out of 50
18. Dreya Roll- Fun and 12 performed
19. Plank to Chatarunga Iso, Very Tough hips are tight on the chatarunga
20. Halfback
21. Table Dip Leg Raise- Tough as i have a hard time doing table with my tight shoulders completed 14 total.

So there it is, core synergistics done for the first time in the recovery week.  By no means is this an easy workout.  It is actually a lot of fun and a nice change of pace.

Day 23- Yoga X

Yoga Day! I used to hate this day because it was 90 mins of a yoga workout and I was never a fan of Yoga.  After sticking to the workout and getting through all 90 minutes of it in the first three weeks, I now enjoy the Yoga X.  I'm writing this post a day late because I was traveling in the lovely state of MN and Iowa yesterday.  Since I had to be on the road by 6:30am, I woke up at 5am to do Yoga X.  I did the first 50 minutes of the Yoga workout and since I had a time crunch decided to do the rest when I got done for the day later that evening.  After finally arriving at Cedar Rapids at 9pm that day and a long day of meetings, I decided to wake up early today and do the final 42 minutes of the Yoga which consisted of the balance postures and the stretching.  Since my legs were tight from the Legs and Back workout on Monday this worked out perfectly for me as It allowed me to stretch out my hammys and quads and get a workout in to start my day.  When I'm back in WI later today I will start the Day 24 with Core Synergestics.  I've never done this workout before so I will let you all know how it goes and what I like and dislike about it.  Until then, I'm out!

Day 22 Part II- Ab Ripper

Tonight Katie joined me for the Ab Ripper X.  I need to blow off some steam after the Brewers lost to the Cubs tonight.  Ab Ripper in the books for Day 22.  Tomorrow is Yoga X (I posted earlier that it was Core, but I was wrong).  Waking up early to get the Yoga done as its a travel day...

Day 22- Legs and Back

On Sunday I was able to finally install my wall mounted Chin Up bar, and I'm glad I did as it seems a little safer than the door mounted one I've used in the past.  Here are the results of the workout:

Balance Lunges 20

Calf Raise Squarts 25x 20lbs

Reverse Grip Chings 15

Super Skaters 25 each leg
Wall Squats Completed

Wide Front Chins 12

Step Back Lunges 20 each with 20lbs dumbells

Side Lunges 24 reps (complete)

Close Grip Chins 15

Single Leg Squats Complete, but had trouble holding them for the full length

Dead Lifts 20 each leg

Switch Grip Chins 14

3 Way Lunges Complete

Reaching Lunges Complete

Reverse Grip Chins 16

Chair Salutations Complete

Roll Up Lunches  Complete

Wide Grip Chins 10

Grocho Walks Complete

Calf Raises Completed with 20lb weights

Close Grip Chins 16

Debbie Sieber Speed Squats Completed

Switch Grip Pullups- 14

Calories: 432

Max Hrt Rate: 158

Avg: 112

The disadvantage with the wall mounted chin up bar is that I can't use the chair for assistance, so I just have to do as many chins as I can without assistance.  Ab ripper X tonight and on to week 4 of P90X.

Day 19-21

Starting on Friday, I particpated with 11 other team members for the Madison to Chicago Ragnar Relay Race.  We covered 197 miles in about 28 hours running straight through the night.  Personally, I ran 15.2 of the miles and averaged an 8 min mile pace. It was a great experience and very challenging.  I fuctioned on only 2 hours of sleep and on Saturday night when I arrived at home I just crashed.  Woke up Sunday and my body still felt beat down so I decided to take the day off P90x.  Today I'll battle back and take on legs and back and tomorrow i'm onto Core Synergistics for the first time.  Lots of travel this week, but I'll make sure to take the 60 minutes each day to complete each P90x workout.

Day 18- Yoga XYZ

This morning I was actually looking forward to Yoga.  Yes its 90 mins long, but the second half is a lot of stretching and balancing.  I've noticed today that my flexibility in has improved greatly.  I still can't do all the holds for every second, but if I fall out I just get right back into it.  The next two days I will be doing the Ragnar race from Madison to Chicago, so either I'll have to do back and legs tonight, or do them later this weekend. I'll sub out Kenpo X for my 15 miles of running over the next two days.

Day 17 Arms and Shoulders, Ab Ripper

After a long day of travel I popped in the Shoulders and Arms workout.

Alternate Shoulder Presses 10x30lb 8x35lb (Increase)
In n' Out Curls 16x20lb 16x25lb (Increase)
Tricep Kickbacks 10x15b 10x15lb (15lbs are tough for me)

Swimmers Press 8x30b 8x30lb (increase in lb first set)
Concentration Curls 10x25lb 10x25lb (Increase)
Chair Dips 42 dips 35 dips

Upright Rows 10x25lb 8x30lb
Static Curls 16x25 16x25
Flip-Grip Kickbacks 10x10lb 10x10lb

Seated Shoulder Flys 16x15lb 16x15lb
Crouching Cohen Curls 10x20lb, 10x15lb, 10x20lb, 8x15lb (increase)
Tricep Extensions 10x25 9x25lb (increase in 2nd set)

Lat Raises 16x10lb 16x10lb
Congdon Curls 10x25lb, 5x20lb 10x25lb, 5x20lb (increase)
Side Tri-Rises 27 per side 36 per side (increase in both sets!!)


Ab Ripper completed each rep for each exercise. Still Challenging but my core is stronger. I did all this right before the big storms hit Fitchburg.


Duration: 1 hr 15 mins
Cals: 519

Day 16 Part II- Late Night Run with Jimman

I headed up to Minneapolis last night for early meetings today.  What greeted me the further north I got was 100 degree temps!  As soon as I arrived in Minneapolis, my brother was already to go for a quick 30 minute run around the lake with his buddy Brian.

The run was't too bad but when we first started it felt like we were running in warm water.  The air was thick ad warm and made it difficult to breathe, after about 5 mins we adjusted and had a nice run around the lake for about 30 minutes.  No need to over do it in the heat as my heart rate was high enough with a nice medium paced run.  This was a bonus workout for me and here are the stats:

Time: 42 mins (with cool down)
Calories: 379
Mx Heart Rate: 164
Avg Heart Rate: 129

Today is arms and shoulders and ab ripper when I get back to WI tonight.

Day 16- PLYO

You gotta love Plyometrics in the morning!!!  Today I had a good frame of mind in to attack this workout after my morning protein shake and coffee.  I was able to do all the exercises with only modifications on the Mary Catherine Lunges.  My legs are getting stronger since Day 1.  Here is a rundown of the results.

Duration: 59mins 38 secs
Max heart rate : 174
Avg. 136
Calories burned: 593

After the workout I was drenched in sweat.  I really put all my effort into plyo today.  I'm going to look back now and see what I did in plyo last week to compare...maybe you should too!

Update: Here is what I did last week for Plyo...
Duration: 59 mins 58 secs
524 Calories burned
Max heart rate 165, Avg. 127


As you can see I really picked up the tempo this week compared to last week.  Its little improvements like these that give you the satisfied feeling knowing you gave it your all!!!

Day 15- Chest and Back, Ab Ripper X

Quick rundown of Chest and Back:

ROUND 1
Regular Push Ups 60
Wide Pull Ups 12-30

Military Push Ups 36
Underhand Pull Ups 12-22

Wide Push Ups 40
Close Grip Pull Ups 10-20

Decline Pushups 35
Heavy Pants 11x35lb

Diamond Pushups 38
Lawn Mowers 10x45lb

Dive Bombers 20
Back Flys 10x20bs

ROUND 2

Regular Push Ups 51

Wide Pull Ups 8-22

Military Push Ups 35

Underhand Pull Ups 9-19

Wide Push Ups 35

Close Grip Pull Ups 9-19

Decline Pushups 32

Heavy Pants 10x35lb

Diamond Pushups 28

Lawn Mowers 10x45lb

Dive Bombers 21

Back Flys 12x25bs

For the Ab Ripper I did every single rep, even the bonus mason twists!  Today is a great start to the week!!! 

1 hr 10 mins

488 Cals

Max Hrt Rate 154

Avg 114

Day 14- Kenpo X

I always thought Kenpo was an easy cardio workout and I really enjoyed it.  Lots of kicking and punching so you don't get bored.  One thing I have noticed since I started doing Yoga is that my flexiblity is improving. I can kick higher than before.  Kenpo X made me work up a sweat and wasn't too challenging of a cardio workout, but it is effective because you really use your core when you put your hip into the punches.  Here are the stats from the workout:

Time: 57 mins
Calories Burned: 408 Calories Burned
Max Heart Rate: 148
Avg: 115

Looking at the workout stats, I should probably pick up the tempo throughout the workout. I didn't feel like I was slacking at all, but my heart rate is lower than what I want during a cardio workout.  I'll try to improve on it next Saturday.  Have a great sunday everyone. Go Brewers!

Day 13- Legs & Back and Ab Ripper X

Legs and back this evening. Wasn't looking forward to it as I've never been good at sticking with legs workouts, not a very glamorous body part since I have dinky calves that never grow.  Here are the stats from tonight.

Note: Complete means I did all the reps they did in the routine, some of them I just didn't count how many we did so I just wrote down complete for simplicity purposes.

Balance Lunges 20

Calf Raise Squarts 23x 20lbs

Reverse Grip Chings 11-20

Super Skaters 20 each leg
Wall Squats Completed

Wide Front Chins 9-22

Step Back Lunges 25 each

Side Lunges Complete

Close Grip Chins 12-20

Single Leg Squats Complete, but very tough didn't do last 2 seconds

Dead Lifts 18 each leg

Switch Grip Chins 12-20

3 Way Lunges Complete

Reaching Lunges Complete

Reverse Grip Chins 12-20

Chair Salutations Complete

Roll Up Lunches  15 each leg, very hard for me

Wide Grip Chins 7-20

Grocho Walks Complete

Calf Raises Completed with 10lb weights, need to increase weight next time

Close Grip Chins 12-20

Debbie Sieber Speed Squats Completed, only did 10 jumping in the air

Switch Grip Pullups- 12-28

This workout wasn't as bad as I remember it being, I think this is because with all the running I've been doing my legs are getting stronger.  I also think the Yoga is helping out with the strength and flexibility a lot.  Some of the workouts that I hated doing in the past I seem to enjoy now.  After this workout I went right into Ab Ripper.  I can almost complete every rep now, the ones I still have trouble with are the backward bicycles, this is more of a coordination issue.  Pfifer Scissors are getting easier, but I still have to rest a few times during that exercise.  Finally on a positive note, I did all the oblique v-ups which I've never been able to do. This just goes to show you that my core is getting stronger every time.  Tomorrow would be rest but since I missed on Monday after my half marathon I have to do Kenpo X tomorrow in the morning before the cookout.  I'm going to skip the day of rest and go right into chest and back on Monday as I'm traveling a lot this week.

Day 12- Yoga X

I'll make this short and sweet, Yoga X done! All 90 minutes of it.

Day 11- Arms & Shoulders, Ab Ripper, Bonus 3 mile Run

Quick rundown of Day 11-

Alternate Shoulder Presses 10x30lb 10x30lb (Increase in weight from last week!)
In n' Out Curls 16x20lb 16x20lb
Tricep Kickbacks 10x15b 10x15lb (Another increase!)

Swimmers Press 10x25lb 8x30lb (increase)
Concentration Curls 10x20lb 10x20lb
Chair Dips 40 dips 35 dips

Upright Rows 10x25lb 10x25lb (increase)
Static Curls 16x25 16x25
Flip-Grip Kickbacks 10x10lb 8x10lb

Seated Shoulder Flys 16x15lb 16x15lb
Crouching Cohen Curls 10x20lb, 8x15lb, 10x20lb, 6x15lb (increase)
Tricep Extensions 10x25 8x25lb (increase in first set)

Lat Raises 16x10lb 16x10lb
Congdon Curls 9x25lb, 5x20lb 8x25lb, 4x20lb (increase)
Side Tri-Rises 25 per side 35 per side (increase in both sets!!)


Ab Ripper X: Completed, Completed almost every ab movement only missed a few reps total, and was able to do every mason twist at the end. Core is getting stronger!


Bonus: 3 Mile Run this morning in 24 mins (felt like I needed to run to loosen up the legs after Plyo last night)