P90X - WK 3 - DAY 6 - KEMPOX

I really like this workout, however, I can see myself getting to a point where it will not be a challenge. Any suggestions?

P90X - WK 3 - DAY 5 - LEGS & BACK

Legs and Back were great last week. I noticed that my legs were not as tired as I progressed into the latter movements. I was able to do both the wall squat versions w/out a problem. They were not easy by any means, but I fought thru the pain. I was really happy about that.

I also noticed during the back exercises that I had a slight increase in pull up strength. For the most part I surpassed my previous count by 1 additional rep, but don't think I could have pulled extras w/out sacrificing my form. My philosophy has always been that clean form and quality over quantity will always provide better results during any exercise, but extra focus is a must when doing pull-ups. It's very easy to get into bad habits when doing these movements. Don't sacrifice your body will reward you in the long run!!

P90X - WK 3 - DAY 4- YOGAX

Catching up from last week....

Again, Yoga was still challenging and I still can't do the crane for the full allotted time. I did pulled it off for about 10 secs though. I'm know they say that this pose strengths your arms and your core, but it puts a lot of stress on your wrists. Maybe I'm doin something wrong. Must review and practice!!

P90X Week 5

Week 5 is going well. I love the change of workouts. The push ups are crazy, and then the corn cob pullups do me in. Having a little trouble staying on diet lately. I always seem to be hungry. I feel like I can't really lose any more weight. I keep up with recovery drinks and eat right, but seem to snack on candy. That little bit of a sugar rush keeps me from my max lean of body fat. Any helpful hints would be much appreciated.

P90X - WK 3 - Day 3- Shoulders & Arms

Today, I had such a great pump throughout the entire workout. My shoulders and Arms looked like they were going to literally expode! Worked at 70%-75% of my max for most of workout. Again, I was able to up most of my weights and reps (had to do it from memory, forgot my stats sheet). I know they say its neccessary, but I am really bummed that we have the recovery week in wk 4!!

P90X - WK 3 - Day 2 - Plyometrics

Plyo was awesome yesterday, felt like I was able to put more into it since I've gained the necessary coordination and balance for each movement. Heart rate was in my range most of the time. I only had a few spikes in the 90% range (after Knee Tucks, and Rock Star hops). This will only get better as I become more fit.

Bee Pollen

Hey Joey,

Thanks for the information on the Bee Pollen, now I have to figure out what brand to buy. Want to make sure I get one of the best out there. Thanks!

P90X - WK 3 - DAY 1 Chest & Back

Need to catch a bit...Monday's Chest and Back routine was once again a success! I continued with my plan of increasing reps and weights. Again, setting goals prior to each exercise provides me with the structure and motivation I need to get the extra reps. My diet has been pretty solid and is still progressing. I plan on adding more vegi's to the snack portion of my daily plan.

Bee Pollen

Hey Rich-

I think bee pollen would be a great mix to what you are already taking supplement wise. The natural oils and honey that come from bees have been found to be very beneficial. It is a great healthy energy boost and would be an awesome addition. Go for it!

Good ole' Legs and Back

Leg and back workout went great this week.  Feeling more comfortable.  Still trying to finish the one leg wall squats.  They are a killer.  Diet is going extremely well.  Getting atleast 45 grams of fiber a day.  Love these protein pancakes.  I mix 18 egg whites (include 2 yolks), one cup of oats, heaping tablespoon of flax seed in a blender.  Pour into a muffin pan and add blueberries and cinn.  Bake at 350 for 25 minutes.  I eat atleast 6 a day.

P90X - WK 2 - DAY 4- YOGAX

YogaX went well for me yesterday. The routine was physically challenging and definitely exercised my mind as well as my body. I was completely soaked after the hour and half routine. I made it a goal to focused much more on my breathing this go around and I noticed a big change in my performance of certain moves and postures. My balance, coordination, and flexibility were all much better. The first time I did this workout last Thursday, the poses and the balance postures didn't go as well as I would have liked them to. During last weeks YogaX workout, I stepped out and had to re-position several times.. However, this time I was pretty much on point and was able to do the majority of them and hold all for the allotted time period. As encouraging as yesterday was for me, there is still room for improvement. I had some issues doing the crane move yesterday. My execution of the move was much better than last week, but it is something that I am determined to do in the up coming weeks. This time I did it with 1 foot off the ground and 1 foot touching. If I had to pick a favorite move during this routine it would have to be "yoga belly". I get such a great burn from this. Next......Legs and Back......2bc!

P90X - WK 2 - DAY 3 - SHOULDERS & ARMS

Shoulders & Arms went well yesterday. Up'ed all weights by 5lbs per exercise & for each repeat superset. For the most part I was still able to do the same amt of reps too! I plan on doing this next week as well. Tri's, Bi's and traps little sore. Shoulders are not sore at all and I killed them this time. I must say that I'm slowing becoming a P90X addict!! Yoga tonight, can't wait to see how I do.

Joe, I've been reading alot about Bee Pollen and it looks like it would be a good addition to my supplements. I'm thinking of getting the powder form so I can add to my daily Oatmeal, Rasins, Flax, wheatgerm mix. What do you think?

Workout Tip

# 3

Squat to shrug combination

Using dumbbells you will perform a squat with the weights at the side and explode right into a squat. You should come up to the point where you are on your toes to really get into the shrug. The total movement enacts your core and is a perfect blend of cardio/strength because your heart rate will be at a high level.

Warm-up on a chest or shoulder day with the following reps

10 reps x 2 at 50%

5 reps at 60-70%

Finish the workout with the following reps:

3 sets

10 reps increase weight every set

Enjoy!

Nutrition Tip

# 3

Snacks

Almonds-besides your whole natural almonds, which are for the most part flavorless try Emerald Dark Chocolate Roast Almonds (a great healthy snack without the added sugar or sodium)

Protein bars-tons of them out there Men-detour oatmeal (main ingredients are natural oats and whey protein) pure protein (lower in fat and saturated fat compared to supreme protein bars) and oh yeah! bars (great flavor and rich in antioxidants) Women-luna bars (great flavors and the protein is perfect for an entire bar)

Protein shake-Optimum Nutrition Whey (after workout) Casein is also a great option before bed because is a slow acting protein to sustain a nite's sleep Also, Gaspari Nutrition makes a great selection of protein, especially MyoFusion and if you are looking to add lbs. go with Universal Nutrition Real Gains

Granola bars-best are high in fiber-fiber one, fiber plus or odwalla natural bars (high in fiber, protein, and ingredients are solid)

Rice cakes (salt free) w/ either peanut butter or almond butter and polaner jelly (any type will do-new kind with added fiber and sugar free is tremendous)

P90X - Plyometrics

Today I felt great doing this workout. I felt like I was much more explosive this week. If you are doing P90X, you should know your Maximum Heart Rate and figure out your Target Heart Rate (thr) or your training zone for the Plyos workout. If you don't you will never know if you are progressing.

My suggestion is to invest in a heart rate monitor, you can get a strapless heartrate monitor watch for about $45.00 if you look around. The strap and watch combo is more accurate, but it really depends on how anal you are and how much you are willing to spend. Here is a quick and easy way to find your Target Heart Rate (thr). Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone percentage below and multiply that number times your maximum rate.

Healthy Heart Zone (Warm up) --- 50 - 60% of max - burning 85% of fats
Fitness Zone (Fat Burning) --- 60 - 70% of max - still buring 85% of fats
Aerobic Zone (Endurance Training) --- 70 - 80% of max - only 50% of fats burned here
Anaerobic Zone (Performance Training) --- 80 - 90% of max - only 15% of fats burned here
Red Line (Maximum Effort) --- 90 - 100% of max (WARNING: I don't recommend training at this level, seek doctor clearance prior to considering this!!)

Example: My optimal range is b/t 70% and 85%. I like to maintain my rate at the higher of the range once I've worked up a good sweat and my lungs are ready. My heart rate was as high as 162 this afternoon during plyos, which is approx. 88% of my max. I was only in this zone for brief moments during certain exercises. This is obviously higher than 85% of my max heart rate (183). Most of my workout I maintained a working zone of 150 to 158. So I was right where I wanted to be, somewhere between Aerobic & Anaerobic.

If you can't get a monitor, then you can do the carotid artery method:

Place your index finger on the side of your neck between the middle of your collar bone and your jaw line. You can count the beats for a full 60 seconds or count for 6 seconds and add a zero at the end. If you felt your heart beat 14 times in 6 seconds the number would be 140 for a full 60 seconds. This is not as accurate, but you can get an idea of the zone your in by doing this.

Play around with this and I guarantee that you will see and feel results!

Heed the Warning

A few months ago, I made it half way through the p90x program. I was seeing tremendous results in regards to mass, tone, and energy. Using the program became addictive, which is a good thing. I couldn't go a day without working out. Unfortunately, with the newfound confidence and motivation after seeing the results I was greedy and aspired for more. I pushed myself harder than ever, which, yet again, is a good thing; unless of course you forget the fundamentals. I ended up pumping out pushups at an alarming rate without taking consideration to form or breathing. I ended up pulling a muscle in my back and haven't been able to work out since. That was four months ago. I'm about to start the program again. When using p90x, push yourself, but remember to use proper form and breathing.

Just not for P90X

This website is for anyone who is trying to get in shape.  You dont have to be only doing p90x.  Tell us what you are doing.  Blog about your routine.  We all have the same goal, just using different workouts to get there.

Plyometrics week 2

Felt strong.  The lungs were burning.  Love jumping around for an hour.  Not really, but when your done it feels awesome.  Diet is really kicking in.  I have been mixing kidney beans, chick peas, and black beans together with some low fat balsamic.  1\2 cup gives up fiber and atleast 9 grams of protein. It is a great side.

Workout Tip

# 2

Plate Press

Use two 5 lb. plates and hold them together while standing. Hold the two plates together chest level and extend into a press position at a slight incline. Do these every other week to really enhance your chest workout. This workout will add definition to the outer part of your chest, which will help with endurance and increases in overall weight.

Nutrition Tip

# 2

Pasta

Barilla pasta (in the yellow box) The best multi-grain whole wheat pasta out there and affordable as well. This can be found in any supermarket and is a great source of protein, omegas, and fiber. Add some grilled chicken and veggies or make your own turkey meat sauce and you have a protein packed meal that is easy to be packaged for lunch or any other meal throughout the day. Add some whole grain italian bread w/ olive oil and you have quite a meal! Enjoy!

Week 2 Chest & Back

Chest and Back went well today. I increase my reps and weights on almost everything and still had enough energy to push myself. My pulls-up reps are getting better with each back routine. I've found that by setting a target rep count prior to doing each exercise has helped me focus. Also, I've been trying to match my reps from the 1st go around for each exercise. Today I matched a few, but most I failed to reach my goal. Overall I am satisfied for today, but already looking forward to next Monday to push even harder to match them!

Diet tip: For those of you looking to add a complete protein source with decent fiber to your diet. Try Bob's Red Mill Organic Grain Quinoa. Its my favorite, it may be pricer than most but its worth every penny! Quick note: I has all nine esstential amino acids and is very tasty if you saute vegi's and mix them in. Read more here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

P90X UPDATE

I made it through my first week. All the workouts were awesome! However, I thought I would hate the Yoga and the Kempo, but both were better than I expected. In retrospect, I think the first week was challenging but not impossible. During this week, I have realized that I needed this change. My workouts and diet was OK prior to starting this workout, but now thanks to you guys and several others that have been taking an interest in getting healthy, I've been able to take it to another level. As for how I feel....I must say that my body is still in shock! I'm def hooked! I've always loved being sore, but honestly, my muscles have been screaming at me since last Tuesday! I've done all the necessary things to help my body recover....the right amounts of supplements, a nice compliment of carbs., protein, Good fats and dietary fiber, recovery shakes, lots of water, and plenty of rest. I can't wait to do Chest, back, and abs today. I will update you guys later on how it went.

SuperBowl Victory

Did not cheat at superbowl party.  Big victory for me.  There was a huge spread.  Only ate roastbeef and turkey rolled up. No bread or condiments.  Drank water all night except for one diet pepsi.  Got up at six this morning and blew out chest, back and abs.  No excuses!

Workout Tip

# 1

Plyometric Push-up

A great way to keep the workout going! I did these last nite in between leg exercises during a back and leg workout to keep the upper body warm and ready to go.

Start off in normal push-up position and complete 1 rep and immediately adjust your hands to a wide base push-up to bring your shoulders, delts, and traps into play. Complete 5-10 reps of each in between exercises up to 6 sets for optimal results. This is also a great way to bring your core into the mix or make a day of legs a little more interesting!

Check tomorrow for a new chest exercise that will increase your bench press and overall strength almost immediately!

3rd term.

Hit my third go on this amazing program. It still gives me a great workout. I am on week 3 and just about finsished can't wait to change it up. The first three weeks are always the hardest. Sore, Sore, and more Sore!!!! Looking forward for the rest. Determination is always a good way to keep it going though. I like the ending product. Makes me feel great to have the feeling of accomplishment. Knowing that body, mind and soul all go into a workout, really pleases me.

Nutrition Tip

#1

Breads/Wraps

My personal favorites are as follows:

bread-Arnold Grains & More Double Protein No High Fructose Corn Syrup and 14 g of protein in 2 slices and also has NO artificial colors, flavors, or preservatives.

wraps-La Tortilla Factory Smart & Delicious Tortillas Large Whole Wheat 12 g fiber 80 calories and 8 g protein per wrap.

Check daily for the nutritional tip of the day! Look tomorrow for pasta and a sample recipe!

P90X Yoga

An hour and half of yoga this morning.  Not easy starting at 5am.  I am so not flexible.  I tell you what though you sweat like never before.  If you are going to add a Workout Tip or a Nutrition Tip please title it with one of those two and number after the last tip so we can keep a numerical order for archiving.

I'm Excited!!

Bunch of girls I work with are doing this workout and I've been wanting to start.....thanks Ang- now I have a reason to jump in full force!!! I do need to order the whole package tho? any thoughts on were I could pick it up cheap??

Like the blog

Hey fellas-

The blog looks good. If you have any questions as you are going through let me know. I am getting pretty serious with my routine at the gym and incorporating a lot of full body movements. My diet has been solid and making sure I take in the optimal amount of protein and water. Just finished my multi-vitamin supplement and back on Animal Pak for my vitamin needs. Feeling the difference already in addition to fish and flax oil supplements. Getting over being sick and truly felt that the Animal Pak supplement sped up the process. Look forward to more posts and excellent results for all. Before we know it summer will be here. Let's kill it!

Day 1, 2, 3

Day 1, went well, love the routine.
Day 2, love/hate, is too nice of an explanation of how this workout is. At one point, I literally thought my lungs were going to jump out of my chest!
Day3, had an awesome workout, routine went well, going to lower reps and up the weight next time around.

Day 3

Shoulders bis and tris. Felt great. Feels good to be done at 6 30am. Just have to eat great rest of day. Abs sucked again. Really sucked.

Day 1 and Day 2

Diet, I guess thats not the word, but eating right went great. B-banana,2protein muffins, high fiber cinn oat. Snack apple and protein shake. L-3 protein muffins, sweet potato, Snack 1/4 cup almonds and fiber one bar. D- chicken and 3 bean salad. Got pumped for chest and back. Abs afterwards killed me and felt like i was dying. Plyometrics is like he said Love It Hate It. thought I was going to explode. Horton keeps you up and makes you want to do more. Yeah for soreness.

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