Day 49 – X Stretch, Weight & Measurements

So X Stretch yet again, so far no days off what so ever for me. Still working on Camel and Back Hero, I am at least still able to do a bit of back hero, however I am still struggling with Camel, can’t get my arms to close enough to grab both feet LOL Other than that, the stretch was fantastic.

Ok so for what you all came here today. First off, I will say that I have yet to take any supplements, that means, no recovery drinks nor whey protein. I have to wait till I have more cash, I was thinking that I will do two rounds of P90X, this round if I can’t get Whey Protein by the time I am done, I will leave as a weight loss, and next round will be the muscle gainer.

Also wanted to mention that due to the same financial situation, nutrition has not been the best either, it’s expensive to purchase all the good foods. But I have done well keeping away from junk foods, eating fiber and grains and trying to keep fruit and veggies in my diet. Also times for workouts have been very erratic due to people who live with me that work shift work and I respect that, so I have to workout at different times, either morning, afternoon or evening, and all this makes a difference, very hard to try to adjust to so much time shifting between workouts.

Weight:

	Day 1	Day 42	Day 49
Weight	207.4	194.2	189.6
Body Fat %	33.4%	25.9%	25.7%
Lean Body Mass	138.1	143.9	140.9
Fat Body Mass	69.3	50.3	48.7
Body Surface Area (BSA)	20.1	19.3	19.1
Body Mass Index (BMI)	30.6	28.7	28.0

WOOHOO I am down to 189.6lbs that you can see on the scale, that’s a lose of 17.8lbs YAY!! Now lets look at the body fat %, it went down to 25.7% giving me 48.7lbs of fat in my body, which means I have lost a total of 20.6lbs of fat, and I have 140.9lbs of lean body mass. I am not sure if I am also losing some of the muscle I built up at the beginning since I am not doing my nutrition properly, but that should be corrected at some point. So this week alone I lost 4.6 visible lbs, YAY! 

Measurements:

	Day 1	Day 42	Day 49
Neck	18	16.75	16.75
Shoulder	17	15	16
Chest	45.5	45	45
Waist	44	41.5	40
Abdomen	44	42.25	41.75
Hips	41	40	39.5
Thigh	23.5	23.5	23.5
Knee	14.5	14.5	14.5
Calf	15	14.75	14.5
Ankle	9	9	8.75
Arm	13.5	13.5	12.5
Forearm	11	11.5	11.5
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.0375	1.012658228

OK so my shoulders went up, not sure if that means that I am gaining some muscle since I was able to do a pull up last time LOL and I lost 1.5 inches on my waist and .50 inches on my abdomen and .50 on my hips so it is all slowly going down. I am really happy with that, also I even lost on my ankle, I had to measure them several times, I measured both and I have the same measurements, I could not believe I lost there, they are not fat to begin with LOL my arms went down and I think that may be where I might have lost some muscle, grrr, but could have been some fat too.

Alright so this week I had way better results than last week, it shows me to cheat with cake so many times in a row LMAO! So tomorrow start my recovery week and it starts with Yoga, oh yeah, I like yoga, so BRING IT!!

Thank you for your time:

Mike

Day 48 – Kenpo X – Real Sweat, Real People

Today I had to workout pretty late, I was tired but I still brought it, I decided to put as much intensity as possible, because I said to myself, there is no tired, it’s just mental. By the time I was half way I was running out of gas LOL so I went back to my regular intensity which is still pretty high and plowed through it, and yet again I did not need to take a break either, so did all cardio exercises during the break period. By the time I was done I had sweat about twice as much LOL So this was a great workout even though I was feeling tired, YEAH BRING IT!!

So tomorrow I just have X Stretch and then Saturday I start recovery week, in order to end Phase II, WOOHOO!! Also tomorrow I will take my weight and measurements and post them, so make sure to come back and we shall see what I have done this week :o)

Thank you for your time:

Mike 

Day 47 – Legs & Back + Ab Ripper X

Today was my last heavy workout day before the recovery period, and I brought, even though you will see a number that went down in the reps but there is a reason behind it and I am happy about it :o)

Lets see…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	25	+0
02 Calf Raise Squat	R	25	W	40	25	+0
03 Reverse Grip Chin-Ups	NC1	-	C1	15	15	+0
	NC2	-	C2	15	15	+1
04 Super Skater	RL	25	LL	25	25	+0
05 Wall Squat (sec)	S	90	-	-	90	+10
06 Wide Front Pull-Ups	NC1	1	C1	10	15	-3
	NC2	1	C2	10	15	-3
07 Step Back Lunge	RL	20	W	40	20	+0
	LL	20	W	40	20	+0
08 Alternating Side Lunge	R	25	W	0	25	+0
09 Closed Grip Overhand Pull-Ups	NC1	-	C1	13	15	+1
	NC2	-	C2	13	15	+3
10 Single Leg Wall Squat (sec)	S	30	-	-	30	+10
11 Deadlift Squat	LL	20	RL	20	20	+0
12 Switch Grip Pull-Ups	NC1	-	C1	14	15	+2
	NC2	-	C2	14	15	+2
13 Three-Way Lunge	RL	5	LL	5	5	+0
14 Sneaky Lunge	R	20	-	-	20	+0
15 Chair Salutations (sec)	S1	30	-	-	30	+0
	S2	30	-	-	30	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	20	+0
17 Groucho Walk	R	25	-	-	25	+0
18 Calf Raises	R	75	W	40	75	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	30	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
  • Green = More Reps or Seconds
  • Red = Less Reps or Seconds
• Second to last column is the goals I had set for myself.
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

OK, if you notice for the wide front pull ups it says I did 3 less then last time, however if you look at the chart I actually did 1 without the chair assistance, YEAH BRING IT!! Wide front are the easiest ones to do, also hand positioning is better for me on the bar on that one, the regular chin ups feel odd because where I would place my hands it has bars that stick out, but I mustered a lot to do it, and made it all the way to my chin on the bar, and was able to accomplish it twice, so I am looking forward now to the next round to see if I can do this again and if I can do more YEAH! WOOHOO finally, been pretty upset about these till now. I tried to muster it for every other hand position but I couldn’t, so far just wide, but hey that’s better than nothing.

Wall Squats, oh yeah, I am also doing better at this and was also able to last 30sec for each leg, YEAH BABY, BRING IT!! :o) And last but not least, I totally decided to be bold and bring it with my calfs, I did think I had issues with them before but what the heck I’ll give it a try, I did the full 75 reps with 40lbs for calf raises, OH THE BURN! BUT OH SO GOOD! LMAO! I so BROUGHT IT!! I will say, that I did not think I was going to be able to hold those dumbbells for much longer though, they were pulling my arms out of the sockets LOL.

Ab Ripper X

Results Chart:

	Day 45	Day 47	Difference
In & Out	50	50	+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	13	13	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	50	50	+0
Total Crunches	362	362	+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 had mentioned before, doing this routine after working out legs, it’s a killer, because the legs are already tired and most of the exercises include some sort of leg work.

You will notice that I did not do anything extra today but as I did last time, I am working on my form, to be able to take full advantage of the exercises. So the one thing I did today and that was nuts enough was to do bicycle with my hands up in the air, OH WOW that was insane, I had a hard time trying to complete the reps.

For fifer scissors I am still working on trying to straighten the lifted leg, very tough. And for both hip rock n raise and pulse ups, I tried my best not to use the inertia of my legs to help me pulse up, this time I tried just to use my ab muscle to pulse up as much as possible, lets just say I felt it really good.

Finally mason twist, again I thought about surpassing the 50 but I fell over at 45, got right back up and fell over again at 50, I think the other exercises left me worn out LOL.

Well I felt I brought it today, and that was awesome. Two more days to finish this week, tomorrow I have the fun Kenpo X, can’t wait.

Thank you for your time:

Mike

Day 46 – Yoga X

I was going to do Yoga at 8am today as well, but it seems I woke bloated due to the CPAP machine and I did not feel up to it as I was all full of air. It seems that soon I will have to bring down the pressure yet again, that’s a good thing though :o)

I was out early, which worked out to be fantastic as when I got home, I was home alone, so I quickly changed into my comfy clothes, popped in the DVD, cleared my mind and away I went into Yoga world.

It was another super sweaty, yet fantastic workout. It now has become a routine to do a push up before each downward dog, I do these now without even thinking about it, same thing when using the top part of my toes for upward dog.

I tried working on getting my stance lower and I can tell you I burnt my thighs, I can still feel the right one burning LOL. Tried again the angle poses, still can’t grab my hands. Worked on Crane, no change, still taking off and placing the toe back on the floor. Toe lock, for some reason today I was not able to do it properly, but I kept trying.

I tried wheel again, I was able to lift and stay for about 5sec, then I placed my head on the floor and held wheel like that a bit longer before I went back to bridge. And I still can’t touch the floor with plow, however the interesting thing that did happen is that I did not feel like my stomach had weight and was falling as I was on plow, before I kind of felt my tummy pull, I guess it use to be loose but now my abs are stronger so I have more control over the blob LOL.

Tomorrow I have Legs & Back + Ab Ripper X, I will either try for the morning or after noon since I am home early again.

Thank you for your time:

Mike

Day 45 – Back & Biceps + Ab Ripper X

WOOHOO!!! Today marks my half point of my 90 Day Adventure! This so far has been one hell of ride, and I can’t believe I am half way there to 90 days.

Today I worked out early, at 8am to be exact :o) and it was awesome.

Let see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC		C	14	15	+1
02 Lawnmowers	RA	20	W	20	20	+0
	LA	20	W	20	20	+0
03 Twenty-Ones	R	25			25	+0
04 One-Arm Cross-Body Curls	RA	15	W	20	15	+1
	LA	15	W	20	15	+1
05 Switch Grip Pull-Ups	NC		C	10	10	+2
06 Elbows-Out Lawnmowers	RA	20	W	20	20	+3
	LA	20	W	20	20	+3
07 Standing Bicep Curls	R	15	W	20	15	+2
08 One-Arm Concentration Curls	RA	8	W	20	15	+0
	LA	8	W	20	15	+0
09 Corn Cob Pull-Ups	NC		C	3	4	+0
10 Reverse Grip Bent-Over Rows	R	16	W	20	15	+1
11 Open Arm Curls	R	12	W	20	15	+2
12 Static Arm Curls	R	16	W	20	15	+0
13 Towel Pull-Ups	NC		C	2	4	+0
14 Congdon Locomotives	R	40	W	20	40	+0
15 Crouching Cohen Curls	R	10	W	20	15	+1
16 One-Arm Corkscrew Curls	R	15	W	20	15	+2
17 Chin-Ups	NC		C	11	10	+3
18 Seated Bent-Over Back Flys	R	20	W	20	15	+4
19 Curl-Up/Hammer Downs	R	11	W	20	15	+1
20 Hammer Curls	R	13	W	20	15	+3
21 Max Rep Pull-Ups	NC		C	11	10	+1
22 Superman	R	All			All	+0
23 In-Out Hammer Curls	R	7	W	20	10	+1
24 Strip-Set Curls	R1	14	W1	20	12	+2
	R2	12	W2	H++	12	+0
	R3	12	W3	H++	12	+0
	R4	12	W4	H++	12	+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
• Second to Last Column = Set Goals
• NC = No Chair
• C = Chair Assisted
• RA = Right Arm
• LA = Left Arm
• R = Rep
• W = Weight
• H = Heavy Resistance Band
• H+ = Heavy Resistance Band with loop
• H++ = Heavy Resistance Band with large loop  

Today I tried to work on my form as this is the last hard workout week before I start the recovery period, not like it’s any easier LOL. So I tried to do the pull ups with out the chair, I managed half way, which is better then nothing, so again I made sure that after every rep I hung on the bar as much as I could with no chair assist. So we shall see, I still think I must have done something wrong while assisting myself, since I started, perhaps a little to much assistance, but it’s hard when the bar is so low.

For the biceps I did very good, the 20s are still working out for me, so that is awesome, and I am feeling my biceps nice and tight after done. The last rep which is the strip set, this time as you can see I kept the same loop on the bands and just kept plugging away, it felt good!

Ab Ripper X:

Results Chart:

	Day 43	Day 45	Difference
In & Out	50	50	+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	13	10	+3
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS10 LS10	RS12 LS12	RS+2 LS+2
Mason Twist	50	50	+0
Total Crunches	358	362	+4

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

Today I managed to finish the Leg Climb, I worked pretty hard to get it done, but like I mentioned before I also wanted to work on form, so I worked on from on everything else, I had a very hard time not dropping in numbers but I managed to accomplish better form on everything, except Fifer Scissors, for some reason I can’t keep my leg straight when raised, but I am working on it.

Masson Twist, I had in mind surpassing the 50 reps but I fell over exactly at 50 and took to long to get back up so I left it alone LOL.

Tomorrow I have Yoga X, and I may do it in the morning as well.

Thank you for your time:

Mike

Day 44 - Plyometrics

Today I am home alone, so I just finished Plyo at noon. I am currently eating a spinach omelet, baby carrots, mini tomatoes and some chocolate milk, mmmmmmm.

Alright, so today was another very awesome plyo day, no issues with my calfs that is so awesome, I worked out pretty hard, that by the time I reached the Mary Katherines I had to modify those LOL, and the hot foot, for hot foot I at least did jump rope. Other than that everything else was hardcore! YEAH BRING IT!!

I sweat like crazy today so I know burned calories like mad. Thank God for the washing machines LOL.

Tomorrow I have Back & Biceps + Ab Ripper X, also tomorrow will be day 45 which means it marks the half way point of the 90 Days, that is so awesome! I am half way there! :o)

Thank you for your time:

Mike

Day 43 – Chest, Shoulders & Triceps + ARX

WOW and so Week 7 starts!

Today I worked out in the early afternoon which was fantastic as I still had energy so it was an awesome workout, it felt great and I was able to bring it. Also before I worked out today I went to the grocery store and stocked up on fruit and veggies like mad, so I hope to have more energy as I eat proper, my wife works at a pharmacy and I am good friends with the pharmacists there, and they always tell me the same thing, you don’t need vitamin supplements if you eat correctly, and if you eat correctly and take the supplements, it’s not really a good thing, to much of a good thing is a bad thing. I am not knocking down some things like Whey protein, they actually recommend that, but multivitamins are only advised for those who can’t eat properly.

Any who, lets see how I did today…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	12	20	+4
02 In & Out Shoulder Flys	R	16	W	H	16	+0
03 Chairs Dips	R	16			16	+0
04 Plange Push-Ups	N1	9	K1	9	20	+4
05 Pike Presses	R	14			15	+2
06 Side Tri-Rises	RA	12	LA	12	15	+0
07 Floor Flys	R	18			20	+2
08 Scarecrows	R	18	W	H	20	+0
09 Overhead Tricep Extensions	R	20	W	H	20	+2
10 Two-Twitch Speed Push-Ups	N1	10	K1	10	20	+6
11 Y-Presses	R	18	W	H	20	+2
12 Lying Tricep Extensions	R	20	W	H	20	+0
13 Side-To-Side Push-Ups	N1	14	K1		20	+2
14 Pour Flys	R	14	W	H	15	+2
15 Side-Leaning Tricep Extensions	RA	20	W	H	16	+5
	LA	20	W	H	16	+5
16 One-Arm Push-Ups	N1	1	K1	8	5	+4
17 Weighted Circles	R	40	W	M	40	+2
18 Throw the Bomb	RA	15	W	H	16	+0
	LA	15	W	H	16	+0
19 Clap or Plyo Push-Ups	N1	1	K1	18	20	+3
20 Slo-Mo Throws	R	12	W	H	15	+0
21 Front-To Back Tricep Extensions	RA	22	W	H	20	+2
	LA	22	W	H	20	+2
22 One-Arm Balance Push-Ups	R	7			10	+0
23 Fly-Row Presses	R	9	W	H	10	+1
24 Dumbbell Cross-Body Blows	R	16	W	20	20	+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
• Second to last column are my set goals.
• 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
  • H = Heavy Resistance Band

Like I mentioned before I felt this was an awesome workout, I so feel I brought it. I like this DVD, the first routine alone after completed leaves your chest all pumped up and feeling great! Love it. Its just pushes yourself to the limit right off the bat LOL, it makes it a bit harder for the rest of the exercises as you already start to get tired but it’s great, makes you work harder.

OK the most awesome thing to highlight today is the one arm push ups, oh man, still I can’t do the regular, no knees one, but I was able to do 4 full ones with each arm on my knees, I was not able to go down at all before, today I went down as far as I could go, needless to say I was pretty excited and had to yell, YEAH BRING IT!! LOL

Ab Ripper X:

Results Chart:

	Day 40	Day 43	Difference
In & Out	50	50	+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	10	13	+3
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS10 LS10	RS10 LS10	RS+0 LS+0
Mason Twist	50	50	+0
Total Crunches	355	358	+3

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 by the time I finished the first round, I was excited but pretty exhausted, but I still worked on my abs, for this routine, I am starting to work on form and quality over quantity. Also the Roll up V Up, I did 3 more, now remember that I have been counting these wrong, which means I did 26 reps, that is 1 more than what they do, which is AWESOME! I have to work on Leg climb to get that extra 2 on each side and I will have everything pat down as they do it, plus the extra 25 on IN and Outs, that is so AWESOME!!

Masson twist, before I broke down sometime after 40 reps and had to get back up to complete 50, today I completed all 50 and then fell over, that was awesome as well, as grunted at the same time Tony did LOL.

So just to compare from Day 1, on that day I did a total of 97 crunches and as of today I did a total of 358 crunches and that is with the bad count LOL so that is a difference of 261 crunches more since Day 1, WOOHOO YEAH BRING IT!! :o)

Alright so tomorrow I have Plyo, and I am sure I will bring, because I have to, all these routines for except Yoga will be my last for at least 2 weeks, because next week is recovery week, so I have to bring it, no matter what!

Thank you for your time:

Mike