The P90X Extreme Home Fitness program is designed in three training blocks of 28 days. Each block is broken down into two phases: Adaptive & Mastery Phase; Recovery Phase. Adaptive & Mastery is pretty self-explanatory. You do these exercises. Your body isn't used to them, so it must adapt to the movements, build new strength to do them more easily, and eventually master the movements. And that's when you change what you;re doing. It's called "muscle confusion." Never let the muscles settle into a routine. That's when your body hits a plateau. After three weeks of Adaptive & Mastery, just when the muscles are solid and you feel confident and secure about the exercises, the program changes.
The Recovery Phase eliminates all the weight training and focuses on stretching, cardio, and core training, and allows the muscles that have been worked so hard in the lifting and pulling workouts to fully recover. And grow. It also introduces a few new workouts, such as "Core Synergistics" and "Stretch X," while working in a few familiar workouts such as "Yoga X" and "Kenpo X."
Today is day 22, the first day of the Recovery Phase of Training Block 1. I was looking forward to a brand new workout, but was disappointed to look at the schedule and see that today is "Yoga X." But the mantra of P90X is "Just press play. So I did.
I've been having trouble with "Yoga X" because of my aforementioned lower back/left hamstring. The hamstring is extremely tight, and is either the result of or the cause of my lower back pain. Today I vowed to take it a little easier through the stretches and poses of "Yoga X," and to my surprise, thgouh I still couldn't do all the poses or hold the ones I could do for as long as they do in the video, I was able to do more than I could last time. I even tried and found some success with the balance postures, which had me perched precariously on one leg while extending various other limbs out and up! Where the last three times I skipped the middle half-hour of "Yoga X," today I stuck it through and at least tried all the poses and movements. I felt damn proud of myself. Not to mention soaking sweaty wet.
So it's this kind of stuff for the rest of the week. Next week begins Training Block 2, with a workout of the Chest, Shoulders & Triceps, and, of course, the dread Ab Ripper X!
Monday, July 26, 2010
Friday, July 23, 2010
Still with it!
Just because I haven't posted here in a week doesn't mean I quit...even though that's what I wrote in the description up top. BE PATIENT, PEOPLE! Give it a couple of weeks before you assume I quit. (Though do keep an eye on the obituary pages, as those go up within a day or two, and they don't repeat....)
It's Friday, so today was Legs and Back again. I'm too lazy to actually write, here, so below is my copied and pasted entry from the Team Beachbody message boards:
Did Yoga X Thursday mid-day, before heading out for a long shift. I've been dealing with a finicky lower back off and on since I was a teenager. My left side above the glute, and then on down the hamstring, and sometimes into my groin...they get tweaked, and they let me know how unhappy they are. My left hamstring is ridiculously tight. When I stand for too long (and lately 5 minutes is too long :( ) my back goes into painful spasm and I have to sit and/or stretch it out.
In Yoga X, the standing stretch of the RIGHT side, with the left side compressed, was too painful to do. So, needless to say, though I Brought It to Yoga X Thursday, I was about half-intensity (though FULL sweat!). I did a few more of the poses that I avoided last week, though none of the balance poses.
Today, however, though my back was talking to me before the Legs & Back workout, it gave me no problems during! On the other hand, I did the workout not long after waking up and having a small snack (one hard-boiled egg whites (I botched the boil and the yolks were semi-solid... YECCHHH!)) I had to hit pause a few times after some of the leg exercises before hitting the chin-up bar. And I only made it half-way through the one-leg wall squats (I killed all the wall squats last week!!)
Today, with the chin-ups, I did only negatives* and counted the time that my arms stayed at 90° or less. And, yes, the numbers were pathetic! But at least those are more real than the "leg-ups," and I can gauge true progress that way.
But the workout, combined with , I'm sure, poor nutrition/first thing after waking up, left me totally wiped. I skipped Ab Ripper X completely. I think I will try it tomorrow after Kenpo X. We'll see. It's a shame, too, because I think I'm actually beginning to see a little definition pushing through the fat on my belly!
Nutrition accountability: Thursday night I ate a Met-Rx Power Bar as a meal replacement (before I saw the suggestion [in this message board thread] for Clif Bars). I love the disclaimer on the wrapper, something to the effect of, "Contains sugar alcohols. May cause gastrointestinal discomfort. Frequent consumption may have a laxative effect." I ate it anyway.
Later on I tried a "Muscle Shake" chocolate flavored drink. I don't know if that was too much, too many calories or carbs or protein after the Power Bar, but I do know it was BLECHHH! It tasted like I was sucking on metal. And the taste stuck with me for hours after I finished the drink!
I'll stick with the fart bars, thank you!
*"negatives" are achieved with assistance to the top of the chin-up, and then dangling and holding the "up" position as long as you can, and slowly lowering yourself (as though you had a choice!) to the bottom.
°
It's Friday, so today was Legs and Back again. I'm too lazy to actually write, here, so below is my copied and pasted entry from the Team Beachbody message boards:
Did Yoga X Thursday mid-day, before heading out for a long shift. I've been dealing with a finicky lower back off and on since I was a teenager. My left side above the glute, and then on down the hamstring, and sometimes into my groin...they get tweaked, and they let me know how unhappy they are. My left hamstring is ridiculously tight. When I stand for too long (and lately 5 minutes is too long :( ) my back goes into painful spasm and I have to sit and/or stretch it out.
In Yoga X, the standing stretch of the RIGHT side, with the left side compressed, was too painful to do. So, needless to say, though I Brought It to Yoga X Thursday, I was about half-intensity (though FULL sweat!). I did a few more of the poses that I avoided last week, though none of the balance poses.
Today, however, though my back was talking to me before the Legs & Back workout, it gave me no problems during! On the other hand, I did the workout not long after waking up and having a small snack (one hard-boiled egg whites (I botched the boil and the yolks were semi-solid... YECCHHH!)) I had to hit pause a few times after some of the leg exercises before hitting the chin-up bar. And I only made it half-way through the one-leg wall squats (I killed all the wall squats last week!!)
Today, with the chin-ups, I did only negatives* and counted the time that my arms stayed at 90° or less. And, yes, the numbers were pathetic! But at least those are more real than the "leg-ups," and I can gauge true progress that way.
But the workout, combined with , I'm sure, poor nutrition/first thing after waking up, left me totally wiped. I skipped Ab Ripper X completely. I think I will try it tomorrow after Kenpo X. We'll see. It's a shame, too, because I think I'm actually beginning to see a little definition pushing through the fat on my belly!
Nutrition accountability: Thursday night I ate a Met-Rx Power Bar as a meal replacement (before I saw the suggestion [in this message board thread] for Clif Bars). I love the disclaimer on the wrapper, something to the effect of, "Contains sugar alcohols. May cause gastrointestinal discomfort. Frequent consumption may have a laxative effect." I ate it anyway.
Later on I tried a "Muscle Shake" chocolate flavored drink. I don't know if that was too much, too many calories or carbs or protein after the Power Bar, but I do know it was BLECHHH! It tasted like I was sucking on metal. And the taste stuck with me for hours after I finished the drink!
I'll stick with the fart bars, thank you!
*"negatives" are achieved with assistance to the top of the chin-up, and then dangling and holding the "up" position as long as you can, and slowly lowering yourself (as though you had a choice!) to the bottom.
°
Friday, July 16, 2010
Changes
I'm nearing the end of week 2 of P90X, now, and, despite missing the second workout of Chest and Back on Monday, I have begun to notice some changes.
My legs are feeling stronger. I get in and out of the taxi probably a half-dozen times a day; more if I'm really busy. Before starting with P90X (and dealing with lower back pain that I know from the past is due to weak back muscles - hence I'm working out) I noticed that I had started using my left arm as a lever to raise myself out of the seat to get out of the car. And getting into the car, I was stepping in with my right foot and then dropping into the seat. Now I'm using mainly my legs to get in and out of the car!
My energy level has increased slightly. My sleep schedule is still on the deprivation side and, though the P90X literature stresses adequate sleep, I'm noticing less sleepiness while I'm working, and fewer or shorter naps when business gets slow. And I'm still caffeine free!
I'm already seeing less of me. While my weight has plateaued at around 180 lbs., I've noticed that my belly fat has decreased. Pants that had been loose around my waist after working with George, the personal trainer last year, and had begun to fit more snugly recently are once again feeling loose. With/After P90X, I may finally feel the confidence and self-assurance to go out and buy replacement pants for a new, smaller waist size!
Day 12: Legs and Back; Ab Ripper X
Today's workout was Legs and Back, and Ab Ripper X. I did great in the Legs and Back workout, keeping up with most of the routines. I'm still using a step-stool for the chin-ups. Next go-round I'm going to push the stool further away from me so that my arms work harder, and the leg has less say in the deal. I still can't do ONE without aid. Grrr.
Ab Ripper X, on the other hand, kicked my ass today. As I'm officially on the night shift for the weekend, I worked out in the early evening shortly after waking up. I think I over-hydrated, or I began working out too soon after drinking a full glass of water. About 1/3 of the way through Ab Ripper X I started feeling like I was going to hurl if I pushed much harder. So I lay there panting and sweating on my mat, watching the exercises and studying form. I sat through most of the middle ones, and then joined in on the last move, a seated on the floor, balanced on your tailbone, feet off the floor and legs bent position, matching about one for every two of their reps of touching joined fists on the floor on one side of the body and then the other, back and forth. They do it fifty times, but I managed to do maybe 30.
I was wiped for sure, and I spent a good deal of time walking around with my hands on my hips, my head hanging from my shoulders, trying to just feel better. After a shower and the P90X recovery drink, I do feel better.
Kenpo X again tomorrow, and then it's on to week three!
My legs are feeling stronger. I get in and out of the taxi probably a half-dozen times a day; more if I'm really busy. Before starting with P90X (and dealing with lower back pain that I know from the past is due to weak back muscles - hence I'm working out) I noticed that I had started using my left arm as a lever to raise myself out of the seat to get out of the car. And getting into the car, I was stepping in with my right foot and then dropping into the seat. Now I'm using mainly my legs to get in and out of the car!
My energy level has increased slightly. My sleep schedule is still on the deprivation side and, though the P90X literature stresses adequate sleep, I'm noticing less sleepiness while I'm working, and fewer or shorter naps when business gets slow. And I'm still caffeine free!
I'm already seeing less of me. While my weight has plateaued at around 180 lbs., I've noticed that my belly fat has decreased. Pants that had been loose around my waist after working with George, the personal trainer last year, and had begun to fit more snugly recently are once again feeling loose. With/After P90X, I may finally feel the confidence and self-assurance to go out and buy replacement pants for a new, smaller waist size!
Day 12: Legs and Back; Ab Ripper X
Today's workout was Legs and Back, and Ab Ripper X. I did great in the Legs and Back workout, keeping up with most of the routines. I'm still using a step-stool for the chin-ups. Next go-round I'm going to push the stool further away from me so that my arms work harder, and the leg has less say in the deal. I still can't do ONE without aid. Grrr.
Ab Ripper X, on the other hand, kicked my ass today. As I'm officially on the night shift for the weekend, I worked out in the early evening shortly after waking up. I think I over-hydrated, or I began working out too soon after drinking a full glass of water. About 1/3 of the way through Ab Ripper X I started feeling like I was going to hurl if I pushed much harder. So I lay there panting and sweating on my mat, watching the exercises and studying form. I sat through most of the middle ones, and then joined in on the last move, a seated on the floor, balanced on your tailbone, feet off the floor and legs bent position, matching about one for every two of their reps of touching joined fists on the floor on one side of the body and then the other, back and forth. They do it fifty times, but I managed to do maybe 30.
I was wiped for sure, and I spent a good deal of time walking around with my hands on my hips, my head hanging from my shoulders, trying to just feel better. After a shower and the P90X recovery drink, I do feel better.
Kenpo X again tomorrow, and then it's on to week three!
Thursday, July 15, 2010
Where the heck am I?
I haven't posted here for a while. No I haven't quit. And I hope it's obvious that I didn't die....
Life has been busy the last few days after getting back from the shoot in Omaha, and getting on track again with the taxi schedule. I skipped Monday's return to Chest and Back all together, but I have stayed with the rest of P90X. Perhaps I'll double up on it somewhere down the road so that I'll have the same number of workouts with Chest and Back as I do with all the others.
Life is still busy, so this is a short post.
Was that a collective sigh of relief I heard?
Life has been busy the last few days after getting back from the shoot in Omaha, and getting on track again with the taxi schedule. I skipped Monday's return to Chest and Back all together, but I have stayed with the rest of P90X. Perhaps I'll double up on it somewhere down the road so that I'll have the same number of workouts with Chest and Back as I do with all the others.
Life is still busy, so this is a short post.
Was that a collective sigh of relief I heard?
Wednesday, July 14, 2010
Nutrition Plan on the road: Epic Fail
I knew going into the road trip that I would face challenges to keep with the workouts and the nutrition. I did well on the way to Omaha, but once there, it was a different story.
The person who was the subject of the video I shot is a very gracious man who has a wonderful, huge home, and who put the producer and me up for both nights in his home. While that was great, it meant we were captive to his (or his wife's) meal choices. Sunday evening that choice was grilled hamburgers, baked beans, and potato chips among others. I "made up" for it with a Michelob Ultra light beer. FAIL.
When I thought I had eaten my fill, the Mrs. pulled from the freezer homemade ice cream sandwiches (two chocolate ship cookies with ice cream between them). FAIL. *sigh*
Monday's lunch was Jimmy Johns sub sandwiches. I had the "Vito." Could've done better, but I could've done worse. And potato chips. FAIL.
Monday evening our host brought us to a monastery themed steak house. Twelve(?) ounce ribeye (salmon was on the menu, but I am a total sucker for steak!)...FAIL. Steamed broccoli with melted cheddar cheese... win. Once slice of bread, no butter...win. Two glasses of wine... FAIL, FAIL! One-third of a shared chocolate ice cream pie thingy. F A I L!!
Breakfast both days was a spread laid out by the Mrs.: Blueberry and raspberry muffins, one each day...FAIL, FAIL. Orange juice...win. Fruit bowl (strawberry, banana, grape, others?)...fail.
It's not like I had a great deal of choice. A guy's gotta eat.
And, though I skipped the Chest and Back, and Ab Ripper X, I worked a twelve-hour day with a good deal of moving around, wielding a 20-plus pound betacam video camcorder, and ape-handling heavy shipping cases back and forth, so I got some workout into the day...fail.
Upon my return, I experienced — am experiencing — some difficulty getting my nutrition schedule back on track, though I have been good about eating the right things in the right portions...WIN!
But, as far as the P90X schedule, and my own body, the trip was a mild disaster.
The person who was the subject of the video I shot is a very gracious man who has a wonderful, huge home, and who put the producer and me up for both nights in his home. While that was great, it meant we were captive to his (or his wife's) meal choices. Sunday evening that choice was grilled hamburgers, baked beans, and potato chips among others. I "made up" for it with a Michelob Ultra light beer. FAIL.
When I thought I had eaten my fill, the Mrs. pulled from the freezer homemade ice cream sandwiches (two chocolate ship cookies with ice cream between them). FAIL. *sigh*
Monday's lunch was Jimmy Johns sub sandwiches. I had the "Vito." Could've done better, but I could've done worse. And potato chips. FAIL.
Monday evening our host brought us to a monastery themed steak house. Twelve(?) ounce ribeye (salmon was on the menu, but I am a total sucker for steak!)...FAIL. Steamed broccoli with melted cheddar cheese... win. Once slice of bread, no butter...win. Two glasses of wine... FAIL, FAIL! One-third of a shared chocolate ice cream pie thingy. F A I L!!
Breakfast both days was a spread laid out by the Mrs.: Blueberry and raspberry muffins, one each day...FAIL, FAIL. Orange juice...win. Fruit bowl (strawberry, banana, grape, others?)...fail.
It's not like I had a great deal of choice. A guy's gotta eat.
And, though I skipped the Chest and Back, and Ab Ripper X, I worked a twelve-hour day with a good deal of moving around, wielding a 20-plus pound betacam video camcorder, and ape-handling heavy shipping cases back and forth, so I got some workout into the day...fail.
Upon my return, I experienced — am experiencing — some difficulty getting my nutrition schedule back on track, though I have been good about eating the right things in the right portions...WIN!
But, as far as the P90X schedule, and my own body, the trip was a mild disaster.
Sunday, July 11, 2010
Day 7: Road Behavior...?
Traveling to Omaha for a video shoot has proven a bit of a challenge. One of the tenets of the P90X nutrition plan is that, in order to keep within my 2,400 calorie daily limit, I eat three small-portioned meals, and then I snack in between on sensible foods, like nuts, fat-free yogurt, or my toenails. (Shut UP! It's protein!)
But seriously, I awoke Sunday morning at 4:00 on the notion that I might do the Chest and Back workout. However, knowing (and not forgetting, this time!) that it would also mean doing Ab Ripper X, I opted to skip it and observe my scheduled rest day, mainly for fear that I would run out of time with all that pausing! I decided to bring the Chest and Back DVD with me, as well as a couple of the resistance bands should the time and opportunity come up for a workout.
I made a breakfast of 2 eggs over-medium, 2.5 strips of bacon (there was an orphan in the package), and a slice of dry Italian toast, with a small glass (6 oz.) of orange juice. I had a rather funny snafu involving — believe it or don't — taxi cabs, and wound up driving my own personal car to the airport. (I thought about driving my taxi to the airport, charging my credit card for the trip to get paid by the taxi company, and then expensing the parking fee to my client, but I'm certain I would have screwed that up and got caught, and wound up not getting reimbursed anything!)
By 9:30, a few minutes before the flight started boarding, I was hungry. I had spoken with my client on the phone who told me to go ahead and get something to eat, either on the ground in Omaha while waiting for him, or before my flight, because he was going to get something to eat on one of his layovers.
Dilemma: most of the stuff on offer at airports is crap. And while that's a great excuse to cheat on the nutrition plan, it's still cheating on the nutrition plan.
Right across the aisle from my gate area was a food kiosk called Hot Dog Express. Oh, brother, did that ever sound like a bad idea! But I went over there anyway, and I saw that they offered fruit bowls and vegetable bowls, cheese and crackers, and sandwiches. I'm allowed one serving of fruit per day, so that carb blast was out of the question. I'm allowed 4 servings (I think) of veggies, but I knew the veggie bowl would leave me hungry only an hour or so after eating it. I looked at the sandwiches: every last one was "shaved" turkey and gouda (good to know that bird left this world looking sharp!). It had at least half of my lunch portion of meat, my one daily serving of dairy, a reasonable portion of fruit/vegetable in the heart of romaine lettuce and the slice of tomato, and the second serving of carbs I'm allowed to expand to if I feel a little sluggish in the workouts...as long as I ate only one slice of the whole grain bread on the sandwich.
So, I think I did all right in choosing the sandwich...and I did eat only one slice of the bread! Upon landing in Omaha, I bought a 9 oz. bag of "Energizer Trail Mix," which contains a farrago (!) of AA batteries, peanuts, raisins, almonds, and chocolate "buttons" (think plain M&Ms), and I snacked on it and a cup of decaf coffee while composing this post. I probably should have left well enough alone to leave room for the "Omaha Cowboy Buster" steak dinner I'm certain we'll be having tonight. I love working with a client...he always pays for the meals! It's not cheating if the food's free, right? ;)
(And am I dyslexic, or what? Every time I see the word "Omaha" I read it "Obama.")
But seriously, I awoke Sunday morning at 4:00 on the notion that I might do the Chest and Back workout. However, knowing (and not forgetting, this time!) that it would also mean doing Ab Ripper X, I opted to skip it and observe my scheduled rest day, mainly for fear that I would run out of time with all that pausing! I decided to bring the Chest and Back DVD with me, as well as a couple of the resistance bands should the time and opportunity come up for a workout.
I made a breakfast of 2 eggs over-medium, 2.5 strips of bacon (there was an orphan in the package), and a slice of dry Italian toast, with a small glass (6 oz.) of orange juice. I had a rather funny snafu involving — believe it or don't — taxi cabs, and wound up driving my own personal car to the airport. (I thought about driving my taxi to the airport, charging my credit card for the trip to get paid by the taxi company, and then expensing the parking fee to my client, but I'm certain I would have screwed that up and got caught, and wound up not getting reimbursed anything!)
By 9:30, a few minutes before the flight started boarding, I was hungry. I had spoken with my client on the phone who told me to go ahead and get something to eat, either on the ground in Omaha while waiting for him, or before my flight, because he was going to get something to eat on one of his layovers.
Dilemma: most of the stuff on offer at airports is crap. And while that's a great excuse to cheat on the nutrition plan, it's still cheating on the nutrition plan.
Right across the aisle from my gate area was a food kiosk called Hot Dog Express. Oh, brother, did that ever sound like a bad idea! But I went over there anyway, and I saw that they offered fruit bowls and vegetable bowls, cheese and crackers, and sandwiches. I'm allowed one serving of fruit per day, so that carb blast was out of the question. I'm allowed 4 servings (I think) of veggies, but I knew the veggie bowl would leave me hungry only an hour or so after eating it. I looked at the sandwiches: every last one was "shaved" turkey and gouda (good to know that bird left this world looking sharp!). It had at least half of my lunch portion of meat, my one daily serving of dairy, a reasonable portion of fruit/vegetable in the heart of romaine lettuce and the slice of tomato, and the second serving of carbs I'm allowed to expand to if I feel a little sluggish in the workouts...as long as I ate only one slice of the whole grain bread on the sandwich.
So, I think I did all right in choosing the sandwich...and I did eat only one slice of the bread! Upon landing in Omaha, I bought a 9 oz. bag of "Energizer Trail Mix," which contains a farrago (!) of AA batteries, peanuts, raisins, almonds, and chocolate "buttons" (think plain M&Ms), and I snacked on it and a cup of decaf coffee while composing this post. I probably should have left well enough alone to leave room for the "Omaha Cowboy Buster" steak dinner I'm certain we'll be having tonight. I love working with a client...he always pays for the meals! It's not cheating if the food's free, right? ;)
(And am I dyslexic, or what? Every time I see the word "Omaha" I read it "Obama.")
Saturday, July 10, 2010
Day 6: Kenpo X
Kenpo X is a cardio workout based on martial arts moves, so this was an hour of about 11,000 kicks, punches and blocks, and about a thousand jumping jacks. I exaggerate, of course, but there were a lot of kicks, punches, blocks, and jumping jacks. What attacks jumping jacks defend against, I don't know. But I digress.
Little to say here, other than that it was a pretty intense workout, with lots of sweating, my heart rate running above 155, and a pressing reminder of just how physically uncoordinated I am. Tony Horton demonstrated punches I was to do. He did them one at a time at first, but then, as things moved along, he added other punches, putting them into combos, and then he picked up the pace with everything. If I were in a fight, the only way I would win would be because my opponent died laughing at my form.
But I made it through. I didn't quite match the number of repetitions as the screen gods, but I did do every exercise.
I have a dilemma for the first part of the week: I fly out Sunday morning for Omaha. Sunday is supposed to be a day of rest, but on Monday I'm supposed to start up again with the Chest and Back workout. However, since I'll be a guest in someone's house (as I understand it), I don't want to bring that along and be overheard grunting, panting, and moaning through the workout. So I could work out EARLY Sunday morning, but I don't know if it's safe to do so soon after the Kenpo workout (I finished that at 8:00pm Saturday evening. If I skip two days, then I'll be out of synch with my message board friends for the week, and would have to blast through my rest day next weekend.
So idunnowhatiwannado.
Little to say here, other than that it was a pretty intense workout, with lots of sweating, my heart rate running above 155, and a pressing reminder of just how physically uncoordinated I am. Tony Horton demonstrated punches I was to do. He did them one at a time at first, but then, as things moved along, he added other punches, putting them into combos, and then he picked up the pace with everything. If I were in a fight, the only way I would win would be because my opponent died laughing at my form.
But I made it through. I didn't quite match the number of repetitions as the screen gods, but I did do every exercise.
I have a dilemma for the first part of the week: I fly out Sunday morning for Omaha. Sunday is supposed to be a day of rest, but on Monday I'm supposed to start up again with the Chest and Back workout. However, since I'll be a guest in someone's house (as I understand it), I don't want to bring that along and be overheard grunting, panting, and moaning through the workout. So I could work out EARLY Sunday morning, but I don't know if it's safe to do so soon after the Kenpo workout (I finished that at 8:00pm Saturday evening. If I skip two days, then I'll be out of synch with my message board friends for the week, and would have to blast through my rest day next weekend.
So idunnowhatiwannado.
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