R2D29 – Chest, Shoulders & Triceps + Ab Ripper X

Today I was fixing a friends computer for most of the day and right after I finished, I went right in to my workout, which I have to say it was so AWESOME!!

Check it out…

Chest, Shoulders & Triceps and so Phase II begins!:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	25
02 In & Out Shoulder Flys	R	11	W	20
03 Chairs Dips	R	35
04 Plange Push-Ups	N1	20	K1	10
05 Pike Presses	R	28
06 Side Tri-Rises	RA	30	LA	30
07 Floor Flys	R	32
08 Scarecrows	R	7	W	20
09 Overhead Tricep Extensions	R	6	W	20
10 Two-Twitch Speed Push-Ups	N1	21	K1	14
11 Y-Presses	R	10	W	20
12 Lying Tricep Extensions	R	8	W	20
13 Side-To-Side Push-Ups	N1	25	K1
14 Pour Flys	R	4	W	20
15 Side-Leaning Tricep Extensions	RA	6	W	20
	LA	6	W	20
16 One-Arm Push-Ups	N1	8	K1	6
17 Weighted Circles	R	40	W	M
18 Throw the Bomb	RA	10	W	20
	LA	9	W	20
19 Clap or Plyo Push-Ups	N1	18	K1
20 Slo-Mo Throws	R	3	W	20
21 Front-To Back Tricep Extensions	RA	8	W	20
	LA	8	W	20
22 One-Arm Balance Push-Ups	R	20
23 Fly-Row Presses	R	5	W	20
24 Dumbbell Cross-Body Blows	R	15	W	20

Reading this chart:

• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight
• M = Medium Resistance Band

This is the first time for this workout for round 2, therefore there is no comparison. However I will say that, all exercises that do not require weights I blew the old reps out of the water LOL, all the exercises that require weights, I used the 20lbs weights for all except 1, that brought my reps down to the 8 to 10 and even lower reps in order to feel it and that was so awesome.

Right off the bat with the first slow motion 3 in 1 push ups, I was so pumped, I had missed this exercise for sure, I truly love it, because doing the push ups slow and deep really pumps you up.

To try and make this short I will mention only some of them.

One arm push ups, oh man oh man, I did not go all the way down but holy cow, I did 4 on each arm and then another 3 on each arm on my knees.

Clap or plyo push ups, OK this is something I was waiting for, and I will say I could not wait LOL yesterday evening I tried the plyo ones in the living room. Now I will say, if you want to try them out, here is my advice and how I did to try them out, don’t clap on the first one LOL first thing you want to make sure is that you can get lift off and high enough, if you clap right away and your not high enough your going to land face first and with the entire bodies weight. So I tested it without a clap, and hey I did it, and then I knew I could clap and I did 6 of them, however my knee was not doing well and this really affected my knee, so today I decided I would not do plyo ones, because tomorrow I have Plyometrics and I want to be ok for that. So today I did clap ones and I did 18 clap without knees, that was awesome! I also went to the pharmacy today and talked to my pharmacist friend I told him that my knees cracks and then hurts, he said it sounds like issues with cartilage, so he recommended Glucosamine + Chondroitin Complex, which helps the body regenerate the natural cartilage, he told me it would take a week or two to start feeling the benefits, so I hope that by next week I can do the plyo ones :o)

I will say that using the 20s was the best thing ever, the low reps was more than enough to feel the pump and the burn, and in all muscles I worked out, they were so pumped, I was so happy and excited about this, and I felt slightly pumped for over an hour or more and that is fantastic because I knew that after I took my Whey Protein Isolate, my body had to be taking very good use of it.

So did I bring it on this workout? HELL YEAH!!! I so BROUGHT IT!!! WOOHOO!!

Ab Ripper X:

Results Chart:

	Day 19	Day 29	Difference
In & Out	80	80	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	75	75	+0
Total Crunches	430	430	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

OK so I did no more and no less, my chest, shoulders and triceps were pumped mad and I was tired but excited and ready to hit the deck, and all I could think of is, do the same as last time and I will be happy. And so I did. However for Mason Twist I fell over at 70 and had to get back up to complete the other 5, and when I was done I then had abs tens and pumped muscles and felt cool LOL

Man oh man, what a start for Phase II!

Tomorrow I have Plyometrics.

Thank you for your time:

Mike

R2D28 – Weight, Measurements & Pictures – Phase I Complete

Today was my wife’s only day off and I wanted to spend time with her, so I did not do the stretches, but I did take my weight, measurements and pictures. I also had the doctor’s appointment with the oncologist, so far so good, no cancer, they will be doing one last cat scan before we start just cutting our visits from 6 months to every year instead, and that is awesome news, and I had an amazing day with my wife so the day was filled with awesomeness :o)

Lets get to what’s important for today, as Phase 1 for Round 2 is now complete! WOOHOO…

Weight:

	Day 1	Day 21	Day 27	Gain/loss	G/L Total
Weight	172.8	166.6	163.8	-2.8	-9
Body Fat % (From "CALCULATORS" sheet)	16.7%	14.5%	13.5%	-1.0	-3.2
Lean Body Mass	144.0	142.4	141.7	-0.7	-2.3
Fat Body Mass	28.8	24.2	22.1	-2.1	-6.7
Body Surface Area (BSA)	18.2	17.9	17.7	-0.2	-0.5
Body Mass Index (BMI)	25.5	24.6	24.2	-0.4	-1.3

So this week I lost 2.8lbs visible on the scale, that is awesome, also I lost another 1% of body fat OH YEAH!!!, all I have left of fat is 22.1lb, and most of it is on my lower abs LOL

So in total I have lost 43.6lbs since I started P90X WOOHOO!!!

Here is again my body fat % measurements:

	REPEAT
SITE	1	2	3	Average	BF
Chest	12	12	12	12.0	13.52%
Abdomen	20	21	21	20.7
Thigh	9	9	9	9.0

Damn I am getting closer and closer to having a single digit body fat, DAMN!

Measurements:

	Start	Week 3	Week 4	Gain/	G/L
	Day 1	Day 21	Day 27	Loss	Total
Neck	16	15.5	15.25	-0.25	-0.75
Shoulder	15	14.5	15	+0.5	+0
Chest	41.75	41	41	+0	-0.75
Waist	36.5	35.75	35.75	+0	-1.25
Abdomen	38	37	36.5	-0.5	-1.5
Hips	37	36.25	36	-0.25	-1
Thigh	21.5	21.25	21	-0.25	-0.5
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.25
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	7	+0	+0
Waist-Hip Ratio	0.98648649	0.986207	0.993056

Again I am loosing more around my abs so that is cool, but if you notice I seem to have gone back up on shoulders, and I was not sure what to make out of it until I saw the pics of my back, just wait and see LOL…

Pictures:

Round 1 Day 1	Round 2 Day 28

Just thought I would remind everyone where I started, HOLY COW!! Look at the difference. If you look closely on the picture on the right, my abs are slowly starting to show up, however the bottom abs, that is still soft fat. And damn look at my face, LOL.

Round 1 Day 1	Round 2 Day 28

Again check out that keg action on the left, how embarrassing that use to be. If you look on the right that lower bump on my abs is the last bit of soft fat I have left. Wow what a difference. Look at the neck, no wonder I had sleep apnea, if you look at the right image, my adam’s apple is coming back :o)

Round 1 Day 1	Round 2 Day 28

Darn that keg really hung LOL.

Round 1 Day 1	Round 2 Day 28

Check out the definition I am now starting to have on my back, OH YEAH! When I started I hated pull ups and now I love them and well I just got another reason to love them even more.

I am so proud of myself, so if you wanted to add the days up, this was day 118, and in 118 days I have accomplished what could have taken me several years to do.

Tomorrow I have Chest, Shoulders Triceps + Ab Ripper X.

Thank you for your time:

Mike

R2D27 – Yoga X

Today I feel much better, thank God. Another thing I did not mention was that, when I was working and having the infection, I was dizzy and when walking I was week and trying to compensate on my walk I think I might have twisted my right knee a little, the past couple of days walking more than 100 feet I hear my knee crack and then hurt, and I could not walk very much, today I used a brace during half the day and I am also feeling better, I can now walk, I still feel a very slight pain in the knee but it should be gone by Sunday which is when I have Plyo, and if it is gone by tomorrow, I may start running again on Saturday but I will think about it, considering I don’t want to mess up my knee again to soon LOL.

Yoga X:

Yoga was fantastic as usual, and I felt lots better today so I had no issues at all, as usual a nice low chaturanga before every downward dog, and downward dog was nice and tall, with knees almost touching the floor, a push up before every downward dog. I did not think about any of the movements, I just concentrated on breathing and holding my poses and time went by.

Half moon segment, I was able to do them today without lowering my leg and was able to painfully float back to crescent pose and yes my glut was on fire.

The right angle poses, no change, I still not able to grab my arms behind my back.

When doing Toe lock, I was only able to last about 15sec then I brought the leg in without falling out.

Wheel, not much difference here either, I last about 10sec and then I have to come down and try to go back up.

Crain, another one with no difference, not sure why but I can only last like 5sec at a time.

Yoga belly 7, oh I always love this segment, again I was able to feel a nice burn on my abs, which is always fantastic.

Needless to say I had an awesome Yoga session, even though I had no change on some of the harder poses.

Tomorrow I have X stretch, plus I have take my weight, measurements and some pics, however tomorrow I have a doctors appointment, with the oncologist, also it’s my wife’s only day off during her very busy schedule and I will be dedicating tomorrow to her, so if for some reason I run out of time tomorrow, I will then post the weight, measurements and pics on Saturday instead and I will also post Saturdays workout as well, which would be the start of Phase II.

Thank you for your time:

Mike  

R2D26 – Core Synergistics

Today I got up early and was at the clinic for 8am, I basically had already self diagnosed so it was pretty quick once I got in, nothing like making sure all info was provided, I even provided blood pressure info I had taken when I was at Wal-mart. After the doctor looked at me she agreed I had an infection, she did tell me that all she could do was provide me with antibiotics but I was not getting away from a dentist, told her I knew that but I could not afford one right now, so if I get that job that apparently I should be getting soon, then I can afford to get it fixed soon, we shall see.

I was feeling week this morning, I got my medication early and started taking it right away, around 3pm I felt a little better so I decided to go ahead and workout, and I am glad I did, I feel much better at the moment, I guess it’s like the old folk use to say, if your sick, sweat it out LOL.

Let see how it went…

Core Synergistics:

 

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	55	K1		+5
02 Banana Rolls	R	all			+0
03 Leaning Crescent Lunges	R	24	W	0	+0
04 Squat Run	S	60	W	0	+0
05 Sphinx Push-Ups	N1	18	K1	18	+6
06 Bow To Boat	R	8			+0
07 Low Lateral Skaters	R	20	W	0	+0
08 Lunge & Reach	R	20	W	20	+0
09 Prison Cell Push-Ups	N1	16	K1		+1
10 Side Hip Raise	RL	28	LL	28	+3
11 Squat X-Press	R	30	W	H	+0
12 Plank To Chaturanga Run(sec)	P	40	C	20	+0
13 Walking Push-Ups	N1	44	K1		+0
14 Superman Banana	R	All			+0
15 Lunge-Kickback-Curl-Press	R	20	W		+0
16 Towel Hopping	S	60			+0
17 Reach High & Under Push-Ups	N1	25	K1		+5
18 Steam Engine	R	50			+0
19 Dreya Roll	R	12			+0
BONUS ROUND
20 Plank To Chaturanga Iso	S	30/30			+0
21 The Halfback	R	All			+0
22 Table Dip Leg Raise	R	55			+5

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• R = Reps
• S = Seconds
• N = No Knee
• K = Knee
• P = Plank
• C = Chaturanga
• W = Weight
• M = Medium Resistance Band
• H = Heavy Resistance Band

I went in to it with the same mind set as usual, that I had to bring it, but in the back of my head I said to myself, at least do the same reps as last time and since I am not feeling all to well that should be more than enough. But I started out strong, right off the bat I did 5 more stack foot/stagger hands push ups, oh yeah. I then did was asked, and when he said again maxim reps, I tried to surpass my reps from before and same thing happened in the sphinx push ups, I managed to do another 3 both with and without knees.

The side hip raise I had in my mind to do 5 more but for some reason I crapped out on 3 more on each side, not bad.

The reach high and under push ups I started a little earlier and managed to put in another 5; and same thing with the table dip leg raise, I managed to squeeze another 5.

All in all, not feeling completely optimum I was still able to BRING IT!! OH YEAH!!

It seems I am still on schedule and tomorrow I have Yoga X.

Thank you for your time:

Mike

R2D25 – No X Stretch, not feeling well

My tooth was horrid during the night, and then during the day it was not to bad, but it seems it may be an infection, as the day went by I started feeling pretty crappy. I have no money and no dental plan, so I will have to go to the clinic and see if I can get some antibiotics, I spoke to one of my pharmacist friends, they confirmed I need them, unfortunately a pharmacist is not allowed to prescribe anything, apparently that will be changing in the future, but would have been nice if it was like that now.

Well depending on how I feel tomorrow I may workout, if not it will be pushed back.

Thank you for your time:

Mike

R2D24 – Kenpo X

I was so sore yesterday, as I mentioned I was considering taking 2 days off from running and I already had a cardio workout today anyways. But not only did I not run today because I had planned it, I would have not been able to. I had a really bad toothache all night long, I could not sleep, I took pain killers all night every 4 hrs and still had pain, not sure how sore I am anymore as the pain killers have been helping with soreness but not really my tooth GRRRR, and I still hurt. However in pain and pumped with pain killers I did my Kenpo X anyways, as today I have a family dinner and I will be eating lasagna, and that contains ground beef and cheese.

Lets see what happened…

Kenpo X:

I will say, I did not bring in lots of speed thanks to the pain and the pain killers, it is hard, but I compensated with intensity and that was not to hard, all I had to think about was how angry I was at the pain and I was basically kicking butt LOL. I did bring it and I am sure I was in my zone quite a bit as I sweat quite a bit as well. I made sure that I had intensity on every punch and every kick, that my torso and my hips were part of that intensity. Had a hard time looking back as my pain went down the neck a bit and right now it is also giving me a headache. But the important part is I worked out hard, I gave it my all even without being able to and I did not miss out on a workout :o)

Well I am cutting this short as I can barely concentrate to write something down, and will see you all tomorrow, I have X stretch so no biggie there, I have to go to work and cover the Network Admin for the day, so I will be there 8hrs and hopefully this pain will be gone by then.

Thank you for your time:

Mike

R2D23 – Core Synergistics + Running

Today I got up early, had a small breakfast and then started stretching around 9:50am again and headed out for another run. I was really sore today, especially on my ankles and inner thighs. But I ran the same run as yesterday, same distance, but I ran it in 16.22min today, I shaved off 7sec even though I was really sore LOL. I had an older gentlemen towards the last bit of my run, ride his bike next to me for a bit in order to let me know I was doing 11.3km/hr, not bad.

Then I kept walking, I walked further and then walked back home. A girl that works at Sports Check told me about a website called www.mapmyrun.com. She told me that I can map my run exactly where I went using a Google map, so even off the the roads and it would give me distance and elevations, I tried it and I loved it, So I mapped my run and it turns out it is 2.93km, and I also mapped my walk which started from where I stopped running, it was another 5.06km. It also tells me approximately how many calories I burnt, the website asks for age, height and weight to determine this and it seems I burnt in total 466 calories, today and yesterday as well, that is on top of what I burn with P90X. WOOHOO!

Here is the map of my run:

 

This one includes an elevation chart at the top. You can see the actual route.

Here is the map for my walk home:

As you can see I walked further before coming back home, I even mapped the loop I took around the exercise section of the beach LOL, but I did not workout there today because I had Core Synergistics to do today and I was pretty sore.

I waited till 5:50pm to do my  Core Synergistics since I was pretty sore. Lets see how I did:

Core Synergistics:

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	50	K1
02 Banana Rolls	R	all
03 Leaning Crescent Lunges	R	24	W	0
04 Squat Run	S	60	W	0
05 Sphinx Push-Ups	N1	15	K1	15
06 Bow To Boat	R	8
07 Low Lateral Skaters	R	20	W	0
08 Lunge & Reach	R	20	W	20
09 Prison Cell Push-Ups	N1	15	K1
10 Side Hip Raise	RL	25	LL	25
11 Squat X-Press	R	30	W	H
12 Plank To Chaturanga Run(sec)	P	40	C	20
13 Walking Push-Ups	N1	44	K1
14 Superman Banana	R	All
15 Lunge-Kickback-Curl-Press	R	20	W
16 Towel Hopping	S	60
17 Reach High & Under Push-Ups	N1	20	K1
18 Steam Engine	R	50
19 Dreya Roll	R	12
BONUS ROUND
20 Plank To Chaturanga Iso	S	30/30
21 The Halfback	R	All
22 Table Dip Leg Raise	R	50

Reading this chart:

• R = Reps
• S = Seconds
• N = No Knee
• K = Knee
• P = Plank
• C = Chaturanga
• W = Weight
• M = Medium Resistance Band
• H = Heavy Resistance Band

This is the first of this routine that I do on my Round 2 therefore there is no comparison. But hey I brought it even though I was sore LOL. I started with 50 Stack Foot/Stagger Hands Push-Ups, which was awesome. I did not add any weights to the leaning crescent lounges because I was sore. 15 sphinx push ups without knees and 15 more with my knees, those are awesome.

The lunge and reach, today I did it with my 20s, not sure why I decided to do this, but I did them all, towards the end they get tougher with this weight but I still managed to do them all.

Prison cell push ups, I did 15, now remember this, for 1 rep it is 3 push ups, plus leg in for the first 2 push ups and then stand up for the last push up. so basically 3 x 15 = 45 push ups, that’s pretty awesome!

Side hip raise, I managed to do 25 on each side, without letting my hips touch the floor, oh yeah.

Plank to chaturanga run, man these puppies are tough, but I managed to go down to chaturanga twice, it was tough to do the run with the soreness on my legs.

The reach high and under push ups I had more in me than 20, but I ran out of time LOL.

Dreya Rolls, I was able to get up a lot easier, still need to use my hand to support myself to get up, but I can do it a lot faster.

Plank to chaturanga ISO, oh man did all 30sec on both plank and chaturanga, it was awesome.

Well tomorrow I have Kenpo X, which is cardio and it’s going to rain, so I will take a break from running and do my Kenpo, unless I feel crazy and do Cardio X as well or something else, but I think that is all I need. I may take 2 days off from running to give my legs time to recuperate and then start on Wednesday again, considering I have to work Tuesday morning and be there all day, and I believe it is also X Stretch that day so no biggie.

Thank you for your time:

Mike