Day 9 part II

Just completed chest and back tonight and ab ripper x. Here is a quick rundown of the results:

ROUND 1
Regular Push Ups 55
Wide Pull Ups 10-25

Military Push Ups 33
Underhand Pull Ups 11-21

Wide Push Ups 35
Close Grip Pull Ups 9-18

Decline Pushups 30
Heavy Pants 10x35lb

Diamond Pushups 36
Lawn Mowers 12x35lb

Dive Bombers 18
Back Flys 10x15lbs

ROUND 2

Regular Push Ups 45

Wide Pull Ups 7-20

Military Push Ups 30

Underhand Pull Ups 9-18

Wide Push Ups 31

Close Grip Pull Ups 8-17

Decline Pushups 26

Heavy Pants 10x35lb

Diamond Pushups 23

Lawn Mowers 10x45lb

Dive Bombers 18

Back Flys 12x20lbs

On every movement I made sure I pushed myself to do more pushups or chins than I did last week.  It worked.  As far as Ab ripper X, the exercises are getting easier. I think I completed almost every rep except for on reverse bicycles, pfifer scisscors, and v-up obliques.  I can tell my hip flexors and core is getting stronger and look forward to the day I can do all the reps for the ab ripper.

Tomorrow is Plyo day...should be fun, and by fun I mean dreadful.

Day 9- Run in the Morning and Chest and Back in the Evening

When I woke up this morning my legs were still sore from the race on Sunday.  It makes sense as its usually the second day after a hard activity that is the worst.  This morning I decided to take advantage of the nice weather and do a 4.7 mile run. Burned 620 Calories and it took me just 43 mins and change to complete.  I did get a lost/turned around as I took a new route on the capitol city trail.  All in all a good run to start of the week. Chest and Back tonight, lets see if I can install my new pull up wall mounted bar in before the workout.

Day 8- Rest

After running a half marathon and burning over 1700 calories during the race I've decided to take of Monday and resume with chest and back on Tuesday.  Also, its Memorial Day and my legs are very sore and tight.

Day 7- Half Marathon

Woke up early, stretched, ran a warm up of .50 miles this morning. Made my way to the capitol in Madison and took on my 2nd Half Marathon.  I was nervous because I didn't train as much as I wanted for this run.  My goals were 1) Finish under 2 hours 2) 9 min mile pace.

When I got to the Capitol with my friends I ended up starting in the back of the pack.  I had no problem with that since I'm only racing against myself, and by starting in the back I get to pass a lot of people and boost my ego!  I really didn't hit a wall this race, Mile 11 through 12 was the toughest, but I made my way through it.  My nike Ipod attachment really helped because anytime i hit the power button it prompted me with the time, distance   and my current pace.   When I hit the 12 mile mark I told myself, its now or never so just go for it.  Running up W. Washington on the final mile was tough, its all an incline, but I powered through it with some 'Dreaming" by Weezer.  On the final .2 miles I sprinted and passed about 20 people.  When i hit the finish line my final time was.....

1 HOUR 55 MINS 41 SECONDS

!!!!!

I made both my goals for the race and I was so pumped to make my goals.  It was a great day and shared with great friends.  I couldn't have done it without them. Yes, thats you Katie, Pete, Katia and Richard.  Thank you for all the support!!!

Day 6- Rest

Day 6- This was supposed to be Kenpo X, but instead I'm taking a day of rest before the race tomorrow morning.  Next week Kenpo will be back in the workout, I just don't want to pull a hammy kicking during Kenpo before the big race tomorrow.  I'll check back in tomorrow with the results of the race.

Day 5- Back Only & Ab Ribber X

Already four days in the books thus far into P90x.  Today I have the Back portion of the Legs & Back routine due to having to run the Madison Half Marathon on Sunday.  I basically did every back exercise rested about a minute of so between them.  Here are the results.

Reverse Grip Chins  15

Wide Grip Chins       6 and 10 with chair assistance

Close Grip Chins      10 and 6 with chair

Switch Grip Chins   12 and 4 with chair

Reverse Grip Chins  7 and 9 with chair

Wide Grip Chins      5 and 15 with chair

Close Grip Chins     7 and 14 with chair

Switch Grip Chins    6 and 16 with chair

A pretty good workout for back only.  I performed 144 total chin ups today.  I hope to see more improvement in my chins on Mondays Chest & Back routine.

Finally, I completed the Ab Ripper X after the Back workout.  This routine is still challenging as I can't perform every single of the 25 reps per ab exercise, but I'm pretty close to doing all 25 reps on all but reverse bicycles, oblique v-ups, pfifer scissors.  Those three are the toughest for me, every other exercise I'm very close do doing all the reps.   Also, on the mason twists I can do almost all of them, but I need a break at about 20 reps in, in the end I usually am able to do 40 total.    Lets see if I improve next week in the ab ripper.

Jessman Out!

Day 4- Yoga X

Yoga X, my least favorite of all the first 6 days just because it takes an hour and a half to complete.  Honestly it wasn't as bad as I remember it.  I'm not very flexible in the first place so most of the moves and stretches were tough for me, but I just stuck in there and did what I could knowing I'll be more flexible with each week of Yoga.  After the workout I felt great, very relaxed and calm.  This is was probably just the workout I needed leading up to the half marathon on Sunday. Day 4 DONE!

Tomorrow Legs and Back workout, but Legs will be taken out due to sunday's race.

Stay Thirsty my friends!

Day 3- Shoulders, Arms and Some Ab Ribber X

Woke up this morning and felt very sore, maybe it was the 8 miles I ran yesterday combined with feeling the chest and back workout from Monday (When first starting a new workout my body usually is fine the next day, but the second day after the workout I'm pretty sore).  Anyway on to Day 3, I was strict on my diet today and made sure at as healthy as possible.  Peformed the workout this evening around 6pm.  Now on to the workout log below.

Shoulders & Arms
                                               

Alternate Shoulder Presses 10x25lb 10x30lb
In n' Out Curls 16x20lb 16x20lb
Tricep Kickbacks 10x12lb 10x15lb

Swimmers Press 10x25lb 10x25lb
Concentration Curls 10x20lb 10x20lb
Chair Dips 35 dips 30 dips

Upright Rows 10x20lb 8x25lb
Static Curls 16x25 16x25
Flip-Grip Kickbacks 10x10lb 8x10lb

Seated Shoulder Flys 16x15lb 16x15lb
Crouching Cohen Curls 10x20lb, 5x15lb 8x20lb, 6x15lb
Tricep Extensions 10x20 8x25lb

Lat Raises 16x10lb 16x10lb
Congdon Curls 8x25lb, 3x20lb 8x25lb, 3x20lb
Side Tri-Rises 25 per side 30 per side

Ab Ripper X- Completed the ab ripper, still haven't done every single ab rep as I have to take some breaks.  The hardest for me are the backwards bicycles (I have no coordination on these so I just do them till I can't then do regular bicycles) and the Pfifer Scissors.  Felt great to complete both workouts back to back.

Here are the results from my heart rate monitor.

Duration: 1 hr 15 minutes
Calories: 468
60% Fat Burned
Heart Rate Max: 145  77%
Heart Rate Avg: 108   57%

Day 3 Done, next up Yoga. I've never been able to do the full hour and a half of yoga as I'm not very flexible and some of the positions are pretty tough to do.  I'll just do my best tomorrow.

Good Night.

Day 2- Part II

After arriving back in town last night, I decided to put in a little extra work in the evening.  Ended up running 4 miles downtown by the lakes with a buddy.  We actually ran the first four miles of the route of his quarter marathon on Sunday (the first two miles are the same for my half marathon).  The bad news is 13.1 miles is still 13.1 miles, the good news is that the half marathon route is pretty flat! I've been running out here in Fitchburg, WI and every route I've ran has a lot of hills in it, so i was very happy to discover the good news  about the flattness of the race route (except for the last mile, where they decided to make it a steady uphill climb up W. Washington to the finish line...evil people!!!).  I didn't wear my heart monitor as for the run as I forgot to pack it in my workout bag, so I don't have any results on pace or calories burned.

Arms and Shoulders today, i really need to stretch out this morning as I'm really tight and sore.

Adios!

Day 2 P90x Plyometrics

Day 2-

I woke up early this morning as I have to travel for work today.  Nothing beats waking up early and getting a head start on the day. Makes you feel great to know other people are still sleeping and you're about to put in some work.

As I talked about earlier today I have my half marathon this weekend, so I will sub out plyo for my runs for the race.  Here are the results from my run:

4 miles
Time: 34 minutes flat
Total workout time with cool down:  42 minutes
Calories Burned: 524
30% fat burned
Heart Rate Max: 190
Avg Heart Rate 151

I wish I could have done plyo, but the last thing I want to happen is to injury myself before the big race this sunday.  Next week I'll be back on the plyo wagon.  I'll start posting my diet for each day as well as this is key for results with your workouts.

Jessman

P90X Day 1

Since 2008 I've been trying to complete the full 90 days and now its 2011 and I have yet to complete the full 90 day workout.  Some of my friends have just completed the program and I'm envious of them.  I've done a lot of challenging this in my life such as run a half marathon and other types of races.  This time I'm determined to finish P90x all the way through to the end and I'm going to document my journey.  Here it goes...see you at the end.

Day 1: Chest and Back Workout.  I've done this routine many times throughout the past years and it is a great workout that really works you if you put the work into the routine.  One thing that I struggled with in the past is doing the ab ripper x right after the workout, so this time I got smart and did ab ripper first.  That turned out to be a good decision since it was a pretty good workout.  After the chest and back workout I felt great.  Here are my results from the workout.

ROUND 1
Regular Push Ups 50
Wide Pull Ups 9-20

Military Push Ups 30
Underhand Pull Ups 9-18

Wide Push Ups 33
Close Grip Pull Ups 8-15

Decline Pushups 24
Heavy Pants 10x35lb

Diamond Pushups 29
Lawn Mowers 12x35

Dive Bombers 16
Back Flys 10x15lbs

ROUND 2

Regular Push Ups 40

Wide Pull Ups 6-17

Military Push Ups 26

Underhand Pull Ups 8-18

Wide Push Ups 28

Close Grip Pull Ups 7-15

Decline Pushups 22

Heavy Pants 10x35lb

Diamond Pushups 21

Lawn Mowers 12x35

Dive Bombers 16

Back Flys 12x20lbs

When I list a pullup exercise as 9-20, like i did in round one of wide grips, it means I was able to do 9 regular wide grip pullups and 20 total pullups (11 with chair assistance).  I feel great after this workout. I did a total of 338 total pushups and 103 pullups (47 without chair assistance).  Finally the workout results per my heart rate monitor were

1 hours 11 minutes 7 secounds. 

Max Hrt Rate 80%, 151

Avg Hrt Rate 59%, 110

Calories Burned 460

55% Fat

One last additional note, I've been training for a half marathon for this coming weekend.  With that said I will substitute my runs for the plyometrics routine and I will not be doing the Legs portion of the Legs and Back Routine for this Friday.  After Sunday in Week 2 I will put Plyo back in and legs back into the workout.

Jessman