R2D22 – Yoga X + Running?

Like I mentioned before I figured I would make up for the diet issue of last week by possibly running and well today I started. At 10am I went for a run, my first run in a really really REALLY long time, I had no idea how far I was going to run and what was going to happen, but I got up at 8am, had breakfast, thought about it, then at 9:50am I started stretching and doing some warm ups to make sure I did not mess myself up. Got my MP3 player a bottle of water and headed out the door. Waited until I got to the street light of the first major intersection where I know the other side the lights are almost always green and I would rarely stop at a light, and as soon as the light hit green I started running or jogging however you want to call it and pressed the stop watch on my watch and went for it.

At first I was thinking about my legs, felt a couple of odd things here and there but I thought nothing really bad for me to stop so just keep going, I was just a little creaky in some places as I had not actually ran in a long time, but a couple of min went by and I thought hey I am doing this and I feel OK. I did not look at my watch I was just looking at visual queues to see where I could pin point a stop but at the same time I had no idea how long I would last so I just kept going.

The street I chose was pretty interesting, nice and long, with a bit of down hill and up hill and 2 straight areas, so a nice variety. At one point I was going up hill and I thought ok I will stop when I reach the hill, but when I got there, I spotted a bridge at the bottom of the hill and I thought, ok it’s going down hill, I can make it there, and when I got there at the distance I spotted the next large intersection and I thought I am sure I can make it all the way over there, so I went for it. When I got to the intersection, the light turned red and I started running in place, I then changed to a fast Heisman, like the ones from Insanity and it felt good, then the light turned green and I started running forward and well I was heading towards the beach so I thought, what the heck I will make my way to the beach and then stop there, I was starting to feel it at that point and knew that the beach for sure would be my stop, I spotted a play ground and I wanted to stop there but I couldn’t so I spotted  tree that was closer and used it as a marker and slowed down, and finally looked at my watch, it said 16:29min. I already knew that it use to take me about 45min to walk to the playground and I ran it in 16.29min, damn in less then half the time, that was awesome.

I relaxed for 5min as I slowly walked and watched some events going on, there was a 10k marathon going on, a kayak and canoe race and some guys using a parasail to float down a hill, which looked fun. I then started a fast walk, made my way to the exercising section of the beach. Used the pull up bars and did 10 reverse grip pull ups, followed by 6 wide pull ups, then I went to the monkey bars and did 10 pull ups with my hands in parallel, then I placed my feet up on the monkey bars and did another 10 pull ups like that, got down and started on a fast walk back to home, I wanted to run but I did not want to mess myself up on my first day, so I fast walked and all this took me 1.5hrs.

Came home, ate omega 3 egg omelet with multigrain bread plus some skim milk and while I ate I researched the distance that I ran, thank God for Google Maps LOL now towards the end of my route I had to get creative because Google Maps did not map the bike route, so I ran 2.9km (1.8 miles) and the time I spent running in place and doing the Heisman probably gave me the full 3km WOOHOO!!

Here is the screenshot of Google Maps:

The red segment is the bike path, I stopped in front of the tree where the red line ends. Well I have to say that for a first run in like maybe 15 years, 3km was way to awesome. Of course I was soar. Green A is the first major intersection where I started and the curve is where the second major intersection came to play, and of course the red line is where the bike path went in to the beach, so I continued the google mark the same distance but on the main road in order to get the distance.

I waited till 3pm and I did my Yoga X:

Being sore on the legs is not the best thing for Yoga LOL but I did it anyways, my left leg was a bit more soar than the right. But I did my yoga as usual, nice slow chaturanga, with a nice and tall upward dog knees almost touching the floor, a push up before every downward dog. The part I had real problems with due to my sore legs was the half moon poses, man that hurt and I could not keep it going all the time, I had to put my leg down once and I did not float back nicely, I actually had to stand up first while rubbing my butt LOL and then place myself in crescent pose and keep going from there, but everything else was pretty much the same.

Once I finished I had my Whey Protein and after a little bit, thanks to Yoga and the amino acids most of my soreness went away :o)

Today I can for sure say once again I so BROUGHT IT!! YEAH!!

Tomorrow I have Core Synergistics, and I will try to get up and run again :o)

Thank you for your time:

Mike

R2D21 – X Stretch, Weight & Measurements

Today like I mentioned I worked 8hrs doing cable management in one of the class rooms, and I had to redo lots of network cable from scratch, and when I say that I don’t mean connecting it to the computer, I mean actually measuring, cutting and crimping RJ45 connectors on the cables, I love that kind of stuff it’s fun LOL. After I got home, I did my X Stretch.

I had not done X Stretch at all on this round of P90X, first one I had no time and took it as a rest day, second I had to take a Monday as a rest day due to family b-day dinner and not having time to workout, but today I was able to do it, even though next week is recovery week and I have X Stretch in there twice. It is very important to stretch. The stretches I am working on are still Camel and back hero.

Lets go to what matters today, which is weight and measurements…

First off I will say that the factor that my diet was pretty messed up this week, it did make a difference and not in a good way LOL.

Weight:

	Day 1	Day 14	Day 21	Gain/Loss	G/L Total
Weight	172.8	167.0	166.6	-0.4	-6.2
Body Fat %	16.7%	15.2%	14.5%	-0.7	-2.2
Lean Body Mass	144.0	141.6	142.4	+0.8	-1.6
Fat Body Mass	28.8	25.4	24.2	-1.2	-4.6
Body Surface Area (BSA)	18.2	17.9	17.9	+0	-0.3
Body Mass Index (BMI)	25.5	24.7	24.6	-0.1	-0.9

As you can see all I lost visible on the scale was 0.4lbs, but that is because I lost 1.6lbs of fat and gained 0.8lbs of lean body mass, I gained some muscle, possibly on my back and arms. I am so glad I check my body fat or I would be even more disappointed with that, considering that I have been losing anywhere from 3 to 4lbs a week, this is a bit sad LOL, I still have 24.2lbs of fat that I need to get rid of, well most of it as it is mostly still on my abdomen LOL.

Body Fat %, Measurement with Caliper:

	REPEAT
SITE	1	2	3	Average	BF
Chest	14	13	13	13.3	14.53%
Abdomen	22	22	22	22.0
Thigh	10	10	10	10.0

As you can see at least I still lost a bit of body fat.

Measurements:

	Start	Week 2	Week 3	Gain/	G/L
	Day 1	Day 14	Day 21	Loss	Total
Neck	16	15.5	15.5	+0	-0.5
Shoulder	15	14	14.5	+0.5	-0.5
Chest	41.75	41.25	41	-0.25	-0.75
Waist	36.5	36	35.75	-0.25	-0.75
Abdomen	38	37	37	+0	-1.0
Hips	37	36.25	36.25	+0	-0.75
Thigh	21.5	21.5	21.25	-0.25	-0.25
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	1.073170732	0.993103	0.986207

As you can see I gained 0.5” on my shoulders so basically my back. I did loose a bit on my chest and waist but nothing on my abs which I normally loose from there. Well that’s what happens when there are so many B-Days all together LOL and summer is here and you tend to enjoy it LOL. I am sure I will get back on track, I am pretty conscious about this, it’s not like I am doing it without remembering and keeping my goals in mind.

What do I plan to do? Well if I can I will be trying to go out and jog or take long walks. Next week I only have 1 day of work, so I am off most of the week, besides house work I will be trying to go out and do some cardio, either walking or jogging.

Well tomorrow starts my first recovery week for this Round and I start with Yoga X.

Thank you for your time:

Mike

R2D20 – Kenpo X

Today I came home at noon and decided to walk to the clinic as it is a 30min walk, so I walked there, got my blood taken and then walked back home. So basically I had an hour walk today, which is a great add on to a cardio day.

Let see how I did…

Kenpo X:

I certainly brought my speed and intensity yet again, there is no point in doing a cardio workout if your not going to bring it and burn those calories. As you workout you find it easier every time, the easier you find it, you will also find that your heart rate does not increase as much and you sweat less, therefore you need to work harder as time goes by, and in Kenpo all you can do is increase the intensity and the speed, now you increase the speed to a certain extent, you don’t want it to affect your intensity and form.

Again I took no break, because I don’t need no stinking break LOL. I will say that when you do something like this and take no breaks, you need to make sure your breathing, like Shaun T says in Insanity, when your feeling tired take a deep breath to bring in fresh oxygen. When your doing kenpo you will tend to match your breath with your punches and kicks, which means that you will be taking in lots of quick short breaths, therefore when you feel the intensity is dropping, take in a couple of deep breaths and that seems to work, as the muscles gain larger amounts of oxygen.

Also I wish I had a heart rate monitor for workouts like this, that way it would be easier for me to tell if I am in the zone or not and can try to maintain it there longer, as the longer you stay within your zone the more calories you will burn. What I do right now is just place my hand on my chest and try to feel my heart rate and have an idea on how I am doing, not the best thing, but at the same time it helps me understand my body a little better.

I also wanted to mention again that my diet this week has been pretty messed up, and I am trying to get back to watching what I eat and making sure I get enough fiber, nutrients and protein in my diets. I have another family dinner still pending on which I will cheat, I don’t want to go to someone’s house and then say I don’t eat that anymore LOL not nice after they cooked for me, but this will be sometime next week. We will see what my results are tomorrow.

Tomorrow I have a full days work, I have to redo all the power and network cable configurations in a classroom and I am booked to get it done between 8am and 4pm, and I will be moving some things around so I will be burning some calories LOL.

Tomorrow I have X Stretch and I will try and make sure I can get my stretches in.

Thank you for your time:

Mike

R2D19 – Legs & Back + Ab Ripper X

Again I got home around noon, I was suppose to go get some blood test done, but I figured I would do it tomorrow because your not allowed to lift things for a while and I would be doing pull ups, the test is not necessary for another 3 weeks, therefore it’s ok, if your wondering it’s a test I get done every 6 months to check for cancer markers, to make sure no cancer has returned, so far so good in 4 years, and this visit to the oncologist will mark 4.5 years of cancer free.

OK so today there was someone sleeping and I was not able to workout till 6pm, around 4:30pm I was restless and I wanted to do something so I did crunches with 20lbs of weight LOL plus some other ab exercises, then I rested a bit and around 5:10pm I went for a 35min speed walk and then came home to workout at 5:50 because they finally got up LOL

Lets see how I did…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	+0
02 Calf Raise Squat	R	25	W	20	+0
03 Reverse Grip Chin-Ups	NC1	15	C1	-	+2
	NC2	15	C2	-	+2
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	13	C1	-	+2
	NC2	12	C2	-	+1
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	25	W	0	+0
09 Closed Grip Overhand Pull-Ups	NC1	12	C1	-	+2
	NC2	12	C2	-	+1
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	16	C1	-	+2
	NC2	16	C2	-	+2
13 Three-Way Lunge	RL	5	LL	5	+0
14 Sneaky Lunge	R	20	-	-	+0
15 Chair Salutations (sec)	S1	30	-	-	+0
	S2	30	-	-	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	+0
17 Groucho Walk	R	40	-	-	+0
18 Calf Raises	R	75	W	20	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	+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
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

Well after a 35min speed walk doing legs makes a difference LOL, So I will say I brought it cause I felt it, now there are no extra reps, it is what was asked to do and it is what I did, now the pull ups are a different story.

I love doing pull ups now after I can do them LOL, so I started strong and did 15 right off the bat and then I hung there for the rest of the time, it felt so awesome! My mind set on pull ups now every time I do the same set is I have to do at least an extra 2 pull ups then the ones I did last time. Some times I have to take a small pause in order to complete this but as Tony says, that’s ok. The important part is the struggle with the last few, and I will tell you I felt it, so I know I brought it. The switch grip pull ups I always seem to do more because when you switch hands I find it’s like a mini break so it helps you do more.

Ab Ripper X:

 

Results Chart:

	Day 17	Day 19	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

Like I mentioned earlier I had done some crunches with 20lbs worth of weight around 4:30pm plus some other ab exercises LOL so I guess it was time to workout my abs yet again LOL and to top it off it is tough to do after doing Legs & Back, but it is getting easier for me to do after this routine, but thanx to the extra bit of workout, I felt the first 80 quite nicely, and by the time I was doing hip rock and raise, it was burning really good and it felt AWESOME!!

Once I was done I did elbow plank with a small crunch action as well, oh man I really finished up the burn. That was awesome.

Tomorrow I have Kenpo X.

Thank you for your time:

Mike

PS: Sorry I still have not worked on a calendar, I was thinking of just making a simple one considering I am already 3 weeks in to the workout LOL, We shall see.

R2D18 – Yoga X

Today was an awesome day, I worked till noon, came home, did my Yoga X and went out with my wife for the rest of the day, played dress up at some stores checking out what will be next on my clothing agenda since I need a new wardrobe LOL then dinner and a movie. I had a blast! :o)

I will say that my diet has not been the greatest since Saturday LOL, my wife’s Aunt B-Day on Saturday, my early B-Day with friends on Sunday and Today my actual B-Day with my wife, and there is still a dinner my in-laws want to make for me floating around somewhere LOL, hey you have to enjoy yourself when you can, but I did stick to water trying to dilute whatever I ate LOL.

Lets see how my Yoga went today…

Yoga X:

I will say that I don’t have any real big changes here, it was awesome as usual, very nice slow chaturangas to nice and tall upward dogs with very low knees, a push up before every downward dog, plus sweat like hell LOL.

Angle poses, still no change, I am not able to turn my torso enough to be able to grip my hands bind my back in this pose, but I still work on it.

Half moon sequence, again did not let my leg go down but my glut was so on fire LOL however the only good thing that came today here is that I was able to float back, normally my glut hurts so much I just stand up and grab my butt because it hurts LOL and then go to warrior one, but today I was able to keep it together and just float back to warrior one, with lots of pain and agony LOL.

Toe lock, I was not able to hold it the 20sec I was doing before, I think I only went to like 15sec this time, not sure what happened. But I did not fall out completely, I just pulled my knee back.

Crane, no change, for some reason still toe one and off every 5 sec or so, sooner or later I will get this LOL.

Yoga belly 7, Oh I love this part, I reached as high as I could reach and made my abs burn as much as I could, it was awesome! :o)

Tomorrow I have Legs & Back + Ab Ripper X: 

Thank you for your time:

Mike

R2D17 – Shoulders & Arms + Ab Ripper X

This week at work all I have to do is teach, so no working out due to moving things around LOL. Today I worked out at 4pm, and I thought it was awesome, Lets see why… :o)

Shoulders & Arms:

Results Chart:

01 Alternating Shoulder Presses	R1	10	W	HML	-7
	R2	11	W	HML	-6
02 In & Out Bicep Curls	R1	16	W	30	+0
	R2	16	W	30	+0
03 Two-Arm Tricep Kickbacks	R1	14	W	20	+2
	R2	14	W	20	+2
04 Deep Swimmer's Presses	R1	12	W	20	+0
	R2	12	W	20	+1
05 Full Sublimation Concentration Curls	R1	10	W	30	-4
	R2	10	W	30	-5
06 Chair Dips	R1	30			-3
	R2	35			+5
07 Upright Rows	R1	15	W	20	+0
	R2	15	W	20	+0
08 Static Arm Curls	R1	16	W	30	+0
	R2	16	W	30	+0
09 Flip-Grip Twist Tricep Kickbacks	R1	12	W	20	+2
	R2	12	W	20	+4
10 Seated Two-Angle Shoulder Flys	R1	16	W	20	+0
	R2	16	W	20	+0
11 Crouching Cohen Curls	R1	8	W	30	-6
	R2	8	W	30	-6
12 Lying-Down Tricep Extensions	R1	12	W	20	+0
	R2	12	W	20	+0
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	10	W	20	+1
	R2	10	W	20	+1
14 Congdon Curls	R1	9	W	30	-7
	R2	10	W	30	-6
15 Side Tri-Rises	LA	35	RA	35	+5
	LA	35	RA	35	+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
• W = Weight
• LA = Left Arm
• RA = Right Arm
• HML = High + Medium + Low Resistance Band (The old ones)

First I will say, the reps don’t look all that impressive with all that red up there LOL but if you look at the weight you will see why, the weight has increased YAY!!! I used my new black resistance band, which goes from 29lbs to 100lbs. Now I put 30 because I was not sure how to mark it, here is what I did.

I did not use the resistance band like they do on the DVD, instead of stepping on it with one foot, I used both feet, that created a bit of extra tension, when he asked for 16 reps I placed my legs closer together to release some more tension and when he said 8 to 10 or 14 to 15 reps, I spread my legs a bit to create more tension and that is how it caused me to do around 9 or 10 reps instead, I also felt this on my back a little as my back has to try and keep me straight while I pull this thing up. Lots of tension with this band for sure, I really felt I was pulling like mad, I could feel it for sure, that was so awesome.

I could not use it for some things because it was to heavy, but man it was awesome. I also figured out that my older 3 bands may not be good for biceps but stretched out pretty far it is a little over 20lbs and that worked for shoulders, at least first exercise.

Now I also figured out by the end of this workout that I should do like I do with the pull ups, a bit of static time, at the end with the congdon curls when I finished my rep, I pulled the bands halfway up and just held them there and that gave me one heck of an extra pump, so I think I will add that next time when I am done with my bicep reps and if there is time left a bit of static hold to get that extra pump. However today was awesome pulling that heavy band, to bad that next week is recovery week LOL now I am looking forward to getting pumped :o)  

Now the chair dips, as you can see there is a –3 on the first set, well I raised my leg from the start, this puts extra weight on your arms, but on the second round I fought to do the extra 5 even with the leg raise, YEAH!! BRING IT! :o)

Ab Ripper X:

Results Chart:

	Day 15	Day 17	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	70	75	+5
Total Crunches	425	430	+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
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Alright so far not much changed, still enjoying the burn after doing 80 in & outs and using the rest as burners, but today I managed to do an extra 5 mason twist WOOHOO!!! and then I did elbow plank for about 1min to continue feeling it.

Today was awesome workout with the bands, I still have to figure out some better ways of working with them, but I think the two feet on the band is better, it also hurts less as I workout barefooted LOL

Tomorrow I have Yoga X, and it’s also my actual B-Day, so I will come home around noon as I teach in the morning and I will do my Yoga and then go out for the rest of the day with my wife, so tomorrow’s post may be very late or maybe short LOL.

Thank you for your time:

Mike

R2D16 - Plyometrics

Today I went to the cottage for the day, to celebrate my B-Day early with some close friends. Had tones of fun, especially with my God-Daughter. I also was on a peddle boat for 1.5 hrs, that was awesome and after a full day of fun, peddling the peddle boat and running around my 5yr old God-Daughter I came home straight to do Plyo, how crazy is that? LOL I left at 7:30am and I arrived back home at 8:20pm.

Lets see how I did…

Plyometrics:

The first thing in my mind again as soon as I popped in the DVD was, I have to keep up with Dominique or I wont be bringing it LOL. Well I had no issues keeping up with Dominique again, even though I had an exhausting fun day at the cottage LOL. Right off the bat I started with quite a bit of energy, not sure how LOL but man I was squatting and jumping like nothing. Every time I jumped I made sure I had some nice height, all my squats I tried to make sure they were nice and low, and I was just having fun. Every time Tony said Dominique would do special ones, I was right there with him, I double timed with out any issues on jump knee tuck, and at the end of it I even yelled “WOOHOO.. BRING IT!!!” LOL, also again I did the 15sec of all the way around jumps, and again I felt dizzy at the end LOL.

I also followed Pam, when she was asked to do a couple of things that were harder like raising her hands on the jumping squat jacks. I also sped up on some of the exercises like the Heisman and double Heisman and a couple of others so I did a bit more but I made sure to keep that hold.

Well today was an awesome day and an awesome workout :o)

Tomorrow I have Shoulders & Arms + Ab Ripper X and I will try the new resistance bands on my biceps tomorrow :o)

Thank you for your time:

Mike

R2D15 – Chest & Back + Ab Ripper X – DAMN!

Alright today I worked out at 10:30am, I had a B-Day party to go to for a 90 year old family member at 2pm and it’s not every day you get to go to one of those, I will also mention that I cheated a bit on food there and well this week food wise might have another 2 little cheat days, so I will have to workout hard to compensate :o)

Also today for the exercises that required the dumbbells I tried the new resistance bands and all I have to say is DAMN! LOL Besides the factor that I killed myself big time today which means I BROUGHT IT!!! Check it out!

Chest & Back:

Result Chart:

01 Standard Push-Ups	N1	50	K1	-	+5
	N2	40	K2	10	+5
02 Wide Front Pull-Ups	NC1	11	C1	-	+3
	NC2	10	C2	-	+2
03 Military Push-Ups	N1	30	K1	-	+5
	N2	20	K2	10	+5
04 Reverse Grip Chin-Ups	NC1	12	C1	-	+2
	NC2	12	C2	-	+2
05 Wide Fly Push-Ups	N1	40	K1	-	+5
	N2	32	K2	8	+5
06 Closed Grip Overhand Pull-Ups	NC1	10	C1	-	+2
	NC2	10	C2	-	+2
07 Decline Push-Ups	N1	30	K1	-	+5
	N2	28	K2	-	+3
08 Heavy Pants	R1	13	W	30	-7
	R2	10	W	30	-10
09 Diamond Push-Ups	N1	23	K1	2	+5
	N2	25	K2	-	+5
10 Lawnmowers	R1	10	W	30	-10
	R2	10	W	30	-10
11 Dive-Bomber Push-Ups	N1	18	K1	-	+3
	N2	16	K2	-	+2
12 Back Flys	R1	20	W	20	+0
	R2	20	W	20	+0

Reading the chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps then last time
• Red = Less Reps then last time
• N# = No knee
• K# = Using Knees
• NC = No Chair
• C = With Chair assist
• R = Reps
• W = Weight

Oh man what a workout today, it was so AWESOME!! Again I did not listen to pace myself on round one, all I can think of was 5 more pushups; well man oh man I pushed and huffed those 5 more, I was so pumped and sore LOL but hey the harder you work the more results you get. It was so intense that on the second round I had a hard time trying to keep up, I had to do more with my knees then before LOL

Pull ups, Oh man I am so improving at this big time, for sure I am still climbing, it was tough because the push ups alone were killing me LOL but I hit that bar hard, plus I did my hang time. I am so proud of myself for getting so far with these pull ups.

When I reached the segment to use weights like heavy pants, you will notice that the numbers of reps went down but check out the weight, I used the new resistance bands and I marked it as 30lbs, since I have to do a loop in order to bend and use them, so added 1 to the normal 29lbs they already have to begin with. I am not sure how much weight they created but man I felt it, I really had to pull, even for lawnmowers and that is what you want, I can even make the loop smaller if I need to, so that is awesome. I got to play with it before Monday LOL. I was not able to use them for back flies, they were to heavy after wrapping them around my legs, so I kept the 20’s for that.

Ab Ripper X:

Results Chart:

	Day 13	Day 15	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	70	70	+0
Total Crunches	425	425	+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

I was pretty toast already, the bands added the extra pumped effect on my back and all the push ups and pull ups I was pulling really had me going. The first thing in my mind when I started this round of Ab Ripper X was I have to do at least the same amount as last time. I fought it but I did it, by the time I was done I was ready to puke LOL

Man oh man I brought it today for sure, and I am glad I did because I am eating some things that are not all that great for me, however I am not eating a lot of it but it’s still trans fats and bad carbs. I think I got my metabolism at high gear now so I think it should not affect me as much, we shall see when this week ends.

Tomorrow I will be going up to the cottage for the day to celebrate my B-Day early with some friends, I hope to be back home in time to do some Plyo, we shall see, it’s a 2hr car ride, if not then I will shift the workouts again.

Thank you for your time:

Mike

R2D14 – Kenpo X, Weight & Measurements

As we all know today was suppose to be X Stretch or Rest but I had to take rest on Monday, so I pushed back all my workouts for this week, therefore this week ended with Kenpo X.

Today was another day of teaching in the morning for 3hrs and after that, full workout with the rest of the PCs of the school, lift and clean, lift and clean LOL after I came home I went straight in to Kenpo X. Lets see…

Kenpo X:

I did not mention it before, but I did cheat on Monday (Food wise) LOL it was a B-Day party with hotdogs and burgers LOL but I only had 1 hotdog and the burgers were the tiny fun burgers so I had 2 (apparently 3 make up one full burger) and the rest was salads. Either way I wanted to workout strong today as well to compensate for that LOL, and I did.

I brought as much intensity as possible plus as much speed as I could bring while keeping the intensity, in most of the exercises I pretty much doubled the amount asked, and in some I just did a few over, but full of intensity. I almost lost my intensity when there was 20min left for some reason but I picked it right back up, and I am glad I did. I also made sure I included my torso as much as possible in all my punches, looked back when needed to every time, I believe that the constant look back and forth movement is really good to reduce neck fat, so I make sure I do it and hey it works, I just lost some more around my neck, so make sure to check out the measurements section.

I did not take a break as usual, cause I don’t need no stinking break LOL, plus every moment that was wasted with Tony speaking I was jumping around to keep moving. Needless to say I brought it once again, WOOHOO!!

Alright lets take a look at this weeks results:

Weight:

	Day 1	Day 7	Day 14	Gain/Loss	G/L Total
Weight	172.8	169.4	167.0	-2.4	-5.8
Body Fat % (From "CALCULATORS" sheet)	16.7%	16.1%	15.2%	-0.9%	-1.5%
Lean Body Mass	144.0	142.2	141.6	-0.6	-2.4
Fat Body Mass	28.8	27.2	25.4	-1.8	-3.4
Body Surface Area (BSA)	18.2	18.0	17.9	-0.1	-0.3
Body Mass Index (BMI)	25.5	25.0	24.7	-0.3	-0.8

Alright, I put the difference from this week vs last week and the difference from this week vs Day1.

I lost a total of 2.4lbs visible on the scale. and I almost lost a full body fat percentage, making me lose 1.8lbs of fat YAY!! as you can see all I have left of fat is 25.4lbs and they are all around my lower abs LOL once most of it is gone I will have my 6 pack :o)

In two weeks I have lost a total of 5.8lbs. So counting from the day 1 of round 1, I have lost a total of 40.4lbs! WOOHOO!!!

Body Fat Caliper Results:

	REPEAT
SITE	1	2	3	Average	BF
Chest	14	15	14	14.3	15.26%
Abdomen	23	22	23	22.7
Thigh	11	11	11	11.0

Just putting here the results, so again you can see how I calculated my body fat using my caliper, well it is done on the spread sheet but I had to measure myself 3 times, the average is deduced and then the sheet calculates the body fat %.

Measurements:

	Start	Week 1	Week 2	Gain/	G/L
	Day 1	Day 7	Day 14	Loss	Total
Neck	16	15.75	15.5	-0.25	-0.5
Shoulder	15	15	14	-1.0	-1.0
Chest	41.75	41.5	41.25	-0.25	-0.5
Waist	36.5	36.25	36	-0.25	-0.5
Abdomen	38	37.5	37	-0.5	-1.0
Hips	37	36.75	36.25	-0.5	-0.75
Thigh	21.5	21.5	21.5	+0	+0
Knee	14	14	14	+0	+0
Calf	14.25	14.25	14	-0.25	-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	0.986395	0.993103

And I am still losing inches around me :o). First off I think there might have been a mistake with last weeks shoulder measurements it seems I lost 1” since I started the second round and that has to do with the pull ups, that I could not do before, WOOHOO!!! So it seems I might have already been losing around my shoulders and some how we miss measured so not it seems I lost an entire inch in one week.

Also I lost some more around my neck, YES!! this is what helps me breath at night, less weight on the neck, less worries about sleep apnea, and I can tell you I no longer sleep with the mask WOOHOO!!

So far I am still doing AWESOME!! that’s because I keep bringing it! and my goal is still my 6 pack and I can tell you I can see them starting to peak out, but you guys might have to wait till day 30 for pics unless they come out strong before then and I get to excited and post some early pics LOL

New Purchase:

Alright so I said I wanted to fix my issue with my biceps not getting enough weight. Today I went to Fitness Depot and I purchased a new resistance band and a proper one as well, because I can’t afford to many dumbbells and at least with the resistance band if I add a loop I increase the weight.

I purchased the Lifeline TNT handle with the Black TNT Cable which is 29 – 100lbs, I tested them and yeap I like them so far and once they get easier I can put a loop to make it harder and then purchase more bands but it does not have to be as soon as if it were dumbbells.

I will post 2 pics so you can see what I purchased, here are the handles that came with my bands:

These are what the handles look like, I can add up to 3 bands. The handles are very cool, they red plastic rotates and they are very sturdy, plus they are large so you can actually curl properly without hitting your wrist with the lower plastic part of the handle.

This is the cable or resistance band, they are very awesome quality, and I purchased the black one as I mentioned before, very nice and heavy.

It cost me $23.00, all bands are the same prize, and they all come with a set of handles, I will definitely be purchasing more, some lighter ones for some other exercises and more of the heavier ones for when I need to add more weight to the bands, also some companies recommend to change your bands at least once a year, this company says at least every 3 years, so that is also very cool. I will be testing this puppy out on Monday for sure :o)

Tomorrow starts a week regularly, I have Chest & Back + Ab Ripper X, can’t wait, however my B-day is this coming Tuesday, we are doing a small celebration up at the cottage on Sunday, I should be home on time for Plyo hopefully and then sometime during the week the in-laws want to have a B-Day dinner, so not sure if at some point and time this coming week I will also have to push around my workouts LOL but they will get done :o)

Thank you for your time:

Mike

R2D13 – Legs & Back + Ab Ripper X

Today was yet another day of bending over cleaning PCs, taking them off a low rack on to the floor, clean them and back on to the low rack, so I basically worked out my back here already LOL. I am still impressed on how I can do this and I can also crouch without issues, I use to hate crouching as it use to hurt my knees when getting back up, I no longer have that issue either, again thank you P90X :o)

So after all that, I came home to workout on Legs & Back + Ab Ripper X right away, what a masochist LMAO

Let see how it went…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	+0
02 Calf Raise Squat	R	25	W	20	+0
03 Reverse Grip Chin-Ups	NC1	13	C1	-	+2
	NC2	13	C2	-	+4
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	11	C1	-	+2
	NC2	11	C2	-	+4
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	25	W	0	+0
09 Closed Grip Overhand Pull-Ups	NC1	10	C1	-	+3
	NC2	11	C2	-	+5
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	14	C1	-	+4
	NC2	14	C2	-	+2
13 Three-Way Lunge	RL	5	LL	5	+0
14 Sneaky Lunge	R	20	-	-	+0
15 Chair Salutations (sec)	S1	30	-	-	+0
	S2	30	-	-	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	+0
17 Groucho Walk	R	40	-	-	+0
18 Calf Raises	R	75	W	20	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	+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
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

First off, legs is not an increase because I am doing what it is being asked, most of all the reps are 25, 24 or 20 and that’s all, so that is all I did.

Now check out my pull ups, OH YEAH!! I keep increasing on these suckers!! LOL I can also pull myself up pretty high over the bar as well, which I thought was so cool :o) I had an increase from a minimum of 2 to a maximum of 5 pull ups per exercise YEAH BRING IT!! That was awesome.

Totaling up the pull ups, last time I did this routine, I did a total of 71 pull ups and today I did a total of 97 pull ups! HOLY COW!!! and to think I could not do even 1 like 1 month and a half ago. That’s a difference of 26 more pull ups today WOOHOOO!!!! YEAH BRING IT!! :o)

Ab Ripper X:

Results Chart:

	Day 11	Day 13	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	70	70	+0
Total Crunches	425	425	+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

Like I have mentioned before doing Ab Ripper X right after legs & back is a bit tough, especially for all those that involved leg work, like in & out and bicycles. However I did my best and made sure to keep the same reps from last time I did Ab Ripper, and it burnt my abs yet again OH YEAH!!

I will keep this short, I will say that it was another awesome burning ab workout and when I managed to get to mason twist, I fell over at 67 and had to get back up and finish it LOL I did not want less reps LOL.

Today was awesome especially those pull ups, I am so excited :o)

Also today I had to go buy a couple of new items of clothing, as I need an entire new wardrobe LOL so here is what I bought a wally world today LOL.

A performance sleeveless shirt, this is a medium, I have always wanted one and never could wear one due to being fat, I have to say it’s not to shabby, can’t wait to see how I look in this in R2D90 :o)

 

A sleeveless shirt, this is also a medium, I needed another as my sleeveless are all large or extra large and I swim in them LOL.

 

The shirt is a medium and the jeans are size 32x32. Finally a pair that fits me right now LOL cause I have been wearing size 36 & 34 with a belt LOL

It’s been a while since I have gone shopping LOL. It was fun to play dress up without knowing what the heck size I am LOL.

Tomorrow I have Kenpo X.

Thank you for your time:

Mike