Surprises...

Yesterday I was able to complete legs and back but because I was in a bit of a time crunch, I was not able to do Ab Ripper X. Today, I finished up week 5 with a session of Kenpo X and since I was unable to do Ab Ripper X yesterday, I just did it after Kenpo X today. I still cannot believe how soar portions of my body are such as my arms and lats at the end of the week. Today’s session of Kenpo X really helped to loosen up my joints and then tomorrow is my rest day so I am a bit relieved. I may do X stretch in attempt to further loosen up my muscles.

At the beginning of the week, I entered Phase II of the P90X program and as instructed, I took my photos to show my progress over the course of the first four weeks. I was somewhat surprised at how much my body has begun to change. I suppose the reason that I have not been able to notice many of the changes I have undergone because of the fact that I see my body every day. Anyway, the photographs really served a motivational tool because now that I have actually seen the proof I have become even more motivated to continue the program and try even harder to complete it the best that I can. I am quite excited to see what changes I will be able to see after day 60 and day 90.

Bring the INTENSITY!!!

Week 5 of P90X has proved to be very challenging thus far. This past Sunday (the 25th), I started out with Chest, Shoulders, & Triceps with a side of Ab Ripper X. This upper-body blast left me feeling as if I was the strongest person around. After completing the workout, I felt so chiseled that I could bust out of the t-shirt I was wearing similar to how hulk Hogan used to. The next day I woke up feeling the most sore as I have been in a very long time. My chest, shoulders, and triceps were hurting; I could even feel soreness in my side around my ribs. This workout is definitely a winner.

On Monday (the 26th), I had to perform plyometrics. I almost forgot how draining this workout was because the week prior was my recovery week and did not involve plyometrics. By the time I finish it FELT as though I burned about 10,000 calories (exaggeration). I was completely covered in sweat once again.

Tuesday (the 27th) was designated for Back and Biceps with a serving of Ab Ripper X. Similar to the Chest, Shoulders, & Triceps workout done earlier in the week, this one proved to be very challenging. The workout left my biceps completely destroyed. Due to day 1s exercises, my triceps were completely trashed and after the Back and Biceps workout so was my biceps. Now both arms feel as though they will be out of commission for the rest of the week. Today’s session of Yoga X did not make things too much better with all the Astanga Salutations and Downward Dogs that were required. Even so, I definitely feel as though the intensity has increased compare to Phase I.

End of the Recovery Week

Ok, today is the last day of week 4 and I performed a session of Core Synergistics to conclude. Thus far, I truly believe that Core Synergistics is the hardest workout in the program. Once again, this workout had me exhausted with sweat all over. Though this workout proved to be difficult, the large variety of exercises present really makes the hour go by rather quick. In addition, even though the workout is difficult because you are constantly reinforced by Tony to set your own goals, you are never overwhelmed. You know your body; you know what you can handle so you decide the amount of repetitions you can accomplish with good technique. Furthermore, you are further reinforced to press the pause button if you need to or just slow down until you are able to work your way up. I love the fact that this workout works the whole body (upper body, lower body, and the abdominals especially) then afterwards finish up with a nice stretch.

Tomorrow, I begin phase II of the program and I’m very excited. So far, I have seen some changes in my physique compared to when I started. For years, I was great about keeping my body in shape but for a short while, it seemed as though I was on a hiatus because I was not taking care of my body as I was supposed to. As a result, I took a few steps back and since I have doing this program, I’m finally taking some steps forward again. Week 5 starts tomorrow and I can’t wait to press play.

Saving the World One Arm At A Time...

Tuesdays and Thursdays are usually my long days; I have classes from 9 a.m. – 5 with an hour and a half to two hour break which I usually use to eat and workout. After checking my email I was reminded by the American Red Cross that I had signed up for blood donation. Instead of working out, I decided to eat lunch and fulfill the obligation that I made. Sometimes when you try to do good things you end up suffering for it. After going through all the checks to donate blood I was ready to go. The needle that Red Cross representative pulled out seemed as though it was meant for an oversized animal, even so I decided to go through with the process (a bad idea). The first representative that attempted to draw my blood had some issues finding my vain so after a few pokes they decided to try the other arm. After that experience most people would have probably decided to not do it but it is for a good cause so I decided to do it. I am happy to say that with a more experienced representative the process went perfect.

After I was finished donating, the representative instructed me not to perform any activities that involve heavy lifting, pushing or pulling, things that would exert me, etc. for the rest of the day. She noted that it included working out. This meant that I will not be able to do Core Synergistics today but I will probably just use today as my rest day instead so that I can stay on track. This means tomorrow will be Yoga X as and then Saturday will be Core Synergistics. Anyway, until next time.

A much needed STRETCH...

When I woke up this morning it felt as though each muscle in my body was tight and in need of some stretching. Today was scheduled for X Stretch so I was happy about that. X Stretch was just what the doctor ordered. It helped me to stretch every joint from head to toe leaving me feeling simply amazing. I am really glad that Tony chose to include a DVD that exclusively deals with stretching. More often than not people tend to neglect the importance of stretching. Some people simply choose to not include it into their regimen or rather just rush through it and do not get the full benefit.

One thing to pay attention to in this P90X program is that Tony have incorporated stretching exercises throughout each DVD in addition to a DVD for that purpose only. Stretching is crucial to improving overall flexibility. Due to the large amount of stretching within this program, I have been able to see large improvements in my flexibility. Before starting this program, though I knew how important stretching was, sometimes I would still neglect this aspect or simply not devote enough time to it. As a result, I have low flexibility. Prior to the program I was only able to reach to about my shins. Now, I am easily able to stretch to my toes and slightly beyond. Furthermore, my increased flexibility has enabled me to see improvements in my muscle balance around my joints. In addition, I constantly had pains in my knees prior to the program but now the pains have ceased. Also, I have noticed that there has been a reduction in my level soreness after workouts compared to my past experiences.

Phase I Recovery Week, Day 3 Down...

Its day 3 of the recovery week and the video for today was Kenpo X. I finished the Kenpo workout earlier today before I went to work. Anyway, as usual the workout was fun, it almost seemed as though the time just flew by and on top of it I got a great workout. I tried to really intensify the workout today by just focusing all those punches, kicks, and bows that Tony had me throwing. In addition, I tried to speed up everything up by either matching what Tony and the 3 people in the video were doing or even by reducing my breaks.

I am kind of surprised that I have not become bored with Kenpo as of yet. I think that the various combinations of moves throughout the entire routine keep it fun, appealing, and intense. From the jabs, hooks, crosses, claws, uppercuts, elbows, block techniques to the various directional kicks used; Kenpo X continues to stay fresh. Each time I perform this routine I notice that I become more accustomed to the different combo moves Tony has in the video. In the Kenpo X DVD Tony directs you to perform a jabs, then the next exercise would be crosses, then hooks, then uppercuts and so forth. Eventually, he directs you to put these move together to make a combo move, for instance, he tells you to do a jab followed by a cross, then a hook, and then an uppercut. This constitutes as one repetition. Things like this is done throughout the workout which is why I end up completely covered in sweat by the end of the workout. Anyway, I am looking forward to X Stretch tomorrow so I can loosen up some muscles.

Recovery Week 1, Core Synergistics #1

Earlier today, I performed the dreaded Core Synergistics exercise for the first time. I found the Core Synergistics workout in the P90X program to be not only be very challenging but also fun overall. As the name implies, the workout really focuses on your entire core engaging each muscle within your torso including the abs (inner, outer, and side abdominals), the back and spine, and also the legs. This workout forces you to push your body to the limit. Many people seem to complain about how difficult workouts like Plyometrics are but I believe Core Synergistics is more challenging and leaves the body in a much more fatigued state.

Whether you are an athlete, someone looking for strength in all movements, or you just want to strengthen the body to prevent injury then it is essential that you strengthen the core. Everything starts with the core and a strong core is essential if you are a person that plays any kind of sports (basketball, football, tennis, soccer, etc.).

With Core Synergistics you are asked to perform 22 exercises, I know a lot of you are thinking, “oh my goodness”. The good news is that even though you are asked to do 22 different exercises, the good thing is that each is only done once. While exercises like the Prison Cell Push-up will challenge you (looks like you are imitating spider-man), other exercises like the sphinx push up and banana roll will make you feel very goofy. Overall, Core Synergistics is a great change of pace during the recovery week and for those who get bored quickly it provides an alternative for things like Ab Ripper X. Guaranteed to sweat. lol

Recovery week!!

Today is the beginning of Week 4 also known as the recovery week…supposedly. Day one of week 4 is Yoga X. Each time I perform this exercise I am able to see small improvements in my balance, coordination, flexibility, and overall strength. The only things I continue to struggle with is the crane and half moon. Anyway, as usual I sweated profusely working out each of my muscles. Looking at the schedule for week 4, I noticed that Yoga X is done twice this week. Week one’s schedule starts out with day 1 being Yoga X, day2 is Core Synergistics, then Kenpo X on day 3, on day 4 in the middle of the week Tony schedule’s X stretch. The week continues with another session of Core Synergistics on day 5, then another session of Yoga X on day 6 thereafter finishing up the week with either rest or X stretch.

This week is listed as the recovery week and out of curiosity, I decided to go to youtube to see what I had to expect. I already know what to expect with Yoga X, Kenpo X, and X Stretch with Core Synergistics being the only new workout. After watching the videos of other people performing the workout, I left just saying wow. If this is what I have to look forward to in the recovery week then phase II looks to be ridiculous. One day down, six more to go. Tomorrow is Core Synergistics and I believe I’m getting a little excited.

Day 6 Down…

Day 6 Down

Today I finished up week 3 with Kenpo X. Every time I do this workout, it reminds me of my days back in karate class. Whenever I do this routine, it does not even feel as though I am working out. It just feels like I am a kid again pretending I’m the blue power ranger destroying Rita’s putty monsters. lol Anyway, I was able to work up a real good sweat during my session. This is probably the only workout that I am able to completely able to keep up with Tony and the gang. Now that I have finished day 6 (Kenpo X), tomorrow I will come to a crossroad, use the day as a rest day or pop in the stretching DVD. I think I will go ahead and perform the stretching exercises to really keep my muscles loose. I am one third of the way complete.

One area that I have had some difficulty with in the past when performing a fitness program is staying on top of the nutrition plan. I have studied health and fitness over the years, taken classes, and talked to personal trainers so I completely understand the enormous impact a good diet can have on your results. Being a lowly college student sometimes it is difficult to come across the proper foods or in my case find the time to eat as much as I need to. I am happy to say at least 2 out the 3 weeks of this program thus far I have been able to consume the recommended amount of calories each day. In the mornings, I am usually in a hurry which leaves little time for breakfast. One thing I have done to ensure that I get all the necessary nutrients like protein is to drink about 4 raw eggs. Some people think it is too nasty and they could never do it but one thing I do is mix it with orange juice and bingo no nasty taste.

Two More Days Until the Recovery Week...

Today’s legs and back workout for week3 of the program went really well. Yesterday’s Yoga X session really got me loose and ready for legs and back. Throughout the entire legs and back workout I have been able to see improvement from the week prior. I have been able to see increased repetitions with all my pull ups. One of my main goals has been to make sure I complete each exercise with good form not worrying about getting a certain number. Whenever I start to see my form going bad or that I start to cheat, I decide to call it a wrap. Thus far I have been able to stay consistent.

Another goal I had set was to try and increase the amount of weight I use for things like the calf raise squats, step back lunges, and alternating lunges. In the previous two weeks, I did not use a lot of weight with these exercises as I tried to focus on correctly performing each workout. In the past two weeks, I used either 15 or 20 pound dumbbells for the squat and lunge exercises. Today, since I felt confident and loose I decided to use the 25 Ib. dumbbells to increase the overall intensity of the workout and that it did. When performing the exercise with the new weight I was able to match the amount of reps I previously did with 15 and 20 Ib. dumbbells.

Ab Ripper X has been going really well for me all week long. I still cannot completely match Tony and the gang but I continuously see improvement each time I perform Ab Ripper X. The most significant improvement to probably note is that I am able to complete all 40 reps with the mason twists. Today I was even able to do some of the bonus reps before submitting to the burn. Tomorrow I will complete Kenpo X then most likely perform the stretch for day 7 before entering the recovery week.

Week 3 Day 4 Yoga X

It is now day 4 of week 3 this means it is time for Yoga X. I would like to reiterate for those who may have missed my earlier blogs that yoga X is no joke. Even though it is not as bad as when I first began this program back in week one, Yoga x still proves to be challenging. I have been able to improve over the past couple weeks becoming more flexible, balanced, etc. but I am still unsure of whether I will ever be able to do some of the moves that Tony and the rest of the people performed in the video. Currently, I still struggle with moves such as the one arm side stand, I was having trouble holding it for a full count but today I was able to bring it and endure through the pain. Furthermore, though I have had some improvement with things like the warrior 3 pose, I still experience a lot of difficulty. Warrior 3 is pretty much forming a T-shape with your body, balancing yourself on one leg while extending the other leg laterally so it is even with your torso. The most difficult move illustrated on the DVD that I have been unable to perform is called the crane. With this move you have to balance your body on your hands. I will still work and work until I achieve success with this move.

It is still hard for me to believe that a workout that does not incorporate a lot of fast paced intense movement could cause me to sweat as much as Yoga X. As with any other time that I did Yoga X, I finished completely drenched in sweat. I look forward to the sweat though; it really lets me know that I am doing work.

Week 3: Shoulders & Arms

Today I completed day 3 of the week 3 workout shoulders and arms. Instead of performing the workout at home as I usually do, I decided to go to a gym. My rational for this was that I felt as though it would give me the opportunity to really push myself. At home, I do not have a wide variety of weights to choose from which can limit my progress. Like many of you out there I am unable to simply go out there and purchase a set of quality dumbbells so I am forced to improvise as best as I can. Currently, the heaviest weights I have are a couple 30 pound dumbbells that I can break down as needed. Since the heaviest I can go is 30 pounds, with workouts such as the lawnmowers that I am able to lift up to 60 pounds I am limited. Usually, I deal with this issue by performing more repetition. Anyway, by going to the gym I was able to use heavier weights on exercises such as shoulder presses. This really intensified the entire workout. Since I expended more energy on exercises that I chose to increase the weight, it also intensified all the exercises I did subsequently.

I feel as though my body is beginning to get used to the workouts because even though the intensity of the workouts are still quite high, I can tell that things have began to get slightly easier. After I complete week 3, the program will go into the recovery week thereafter I will enter phase 2 in which I believe the idea of muscle confusion will take place.

Big Weekend!!

I would like to apologize because I have not been able to an update concerning my progress for the past few days. If you all remember, in some of my earlier blogs I mentioned that I was preparing for a step show. The step show I was referring to took place on Saturday, April 10, 2010, a day after the Snoop Dogg concert here at Illinois State University. I was sorry to say that I missed the concert but I was busy practicing for my step show the subsequent day. I started week 3 of the program Friday but unfortunately I was forced to miss a couple of days of the P90X program Saturday and Sunday which was suppose to be Plyometics for Saturday and shoulders & arms with Ab Ripper X Sunday. Disappointment seemed to be somewhat of the theme for the weekend because not only did I miss the Snoop Dogg concert, I also missed a couple days of the program but worst of all, after all the sacrifice I made my team came in second behind the men of Alpha Phi Alpha. All in all the entire experience was fun.

By performing the program leading up to the show I felt as though some of my physical abilities were increased a good deal. After performing in a show that consisted of many energy consuming moves for 15 minutes straight I can honestly say that I barely tired. The show felt like a warm up session. This let me know that if anything my endurance increased a good deal. Now that I have put the show behind me I am ready to continue my journey on the road known as P90X. Today, I picked up where I left off with Plyometrics. Similar to the weeks prior I ended up in a pool of my own sweat. I have been able to tell that my body is adjusting because my level of soreness after each session has not been as high as it was in previous sessions.

Week 2: Shoulder & Arms

I am now in week 2 day 3, Shoulders and Arms followed by ab ripper X. Today’s exercises went really well, I was able to either at least match my previous numbers from week 1 or surpass them. I have been able to really get in the swing of things; I did not take as many breaks as I did when I previously started the program last week. I do not want to make it seem as though I breezed through the exercises because the truth is that I have not. My entire body is still soar which did cause some difficulty but even so, I feel as though my body is ready to meet the challenge. Moreover, in my mind I have set a goal to be able to either match or surpass the individuals on the dvd. I am the type of person that once I have set a goal I do everything in my power to achieve it and so far I have seem small improvements from week 1 to week 2. This may have been an extra rep in a few exercises but it is all progress.

For some small details, shoulders and arms consist of eight cycles where you repeat the exercises you did for the first cycle in the second cycle. For instance, cycle 1 and cycle 2consists of alternating shoulder presses, in and out bicep curls and two arm tricep kickbacks. The only difference is that Tony asks that you increase the intensity from cycle 1 to 2. Thus far, I have been using 30 pound weights for presses, 25s for the curls and 15s for the kickbacks. My goal is to increase each by 5 pounds comfortably by the time phase 2 comes around. Ab Ripper X, like Tony says, “I hate it, but I love it”. Next up…Yoga!

Updates...

Sorry for the delays with my updates, things got a little busy so I was not able to give an update but I did not miss a day. On Wednesday, I did Kenpo X. When I was a kid, my mother got me involved in martial arts so most of the things Tony had on the dvd was very familiar and fun. The exercises in Kenpo X are cardio based consisting of a variety of kicks, punches, and blocking techniques that really causes you to exert yourself. Throughout the workout, I did not really even notice how strenuous it was because it was so fun. The entire experience was nostalgic of my martial arts class as a child. I feel that it is important to note that with Kenpo X, individuals do not need to believe that they will be able to learn martial arts by doing this exercise routine. My theory is that Tony believes that if he is going to have a cardio routine that’s focused on getting your heart rate up, why not make it something fun. In addition, people carry around a lot of stress and anger so what better way to ensure that they get a good exercise as well as release some of that stress and anger by throwing some punches. Even though this was an hour long exercise time just seemed to fly by.

P90X gives you the option of either stretching or resting for day seven. Since I am a pretty busy guy, I decided to use the day for rest in a sense. On Friday, the whole thing restarted as I performed chest, back and ab ripper X once again. This day proved to be pretty difficult since I was still sore from the week prior. Regardless I was able to push through and complete the exercises. Today, I performed plyometrics and I must say I believe I have begun to enjoy these exercises. Each day brings me closer to the goal…day 90.