Month: June 2011

R7D5-7 – Week 1 and I feel better already!

It was the cardio part of the week, since I had switched, it was time for Plyometric Cardio Circuit and boy were my calves sore the next day. I have to admit I love the Insanity and P90X combo this time around, I think because I have been doing other things for so long that I have recovered from my Beachbody burnout. Plyometric cardio circuit is tough, I remember from the last time to take the warm up easy as possible for the first round (of 3) and that made a world of difference. I made it through the whole thing, doing everything, which IIRC was not possible the first time I tried. I followed that up with a day of RKC because I had failed at my first couple of days. My RKC workout looks like this:

3×3 ladders
20 one arm swings
20 two arm swings
10 C&P each arm
10 Snatch each arm

Doesn’t sound like a lot and for now it probably isn’t but if you are short on time and looking for a lung buster of a workout, KBs are the way to go.

Enough of the modifications, this week I will strive to do what I am supposed to on the days I am scheduled. I do feel a lot better, but I think I am up a few lbs since BL finished and its time to get back on the slide towards 220! I have to reward myself at 220, it is a huge goal that deserves a reward…

R7D3/4 – Switcheroo

First sub and we are only 4 days in! I decided to do shoulders and arms last night instead of plyo cardio circuit. I guess I just felt like I needed to get the 2 P90X weight days out of the way and leave the 3 cardio days together. Since I am still coaching Fridays I think I may stick with this, but I will try both ways and see what happens. The problem with it is that I will have 4 days of weight and then 3 days cardio which is a big split. If I had left it the way it was then I would only have had 2 days between weight workouts. That’s probably why I did it!!

However, as you all know I am sure, sometimes life gets into your schedule and has to take precedence. The baby has been sick and the hour I see her between work and coaching is not the time to be working out. So I have been doing some workouts at gym with the kids and will bump up that participation if I have to in order to get some chinups and pushups done. The RKC is easy to fit in, it’s short, you can do it with minimal warmup and still get a great workout so that is my go-to workout for coaching days if I can’t get anything else done.

Shoulders and Arms was pretty good, I find that doing varied range and position of curls irritates my elbow so I am having to sub some things out just like I did last round. The other thing is that the tricep stuff still irritates me so I do free dips and skull crusher push ups to help in getting the kind of tricep burn I want. Other than that, it’s a good workout with decent pace and enough variety to cover all the major areas. With the RKC giving me a lot of shoulder work, this is a good supplement too.

R7D1/2 I Felt That – It’s Up To Me.

June 8 2011.

“I felt that!” said Tony after the workout finished. “You and me both” I thought.

Maybe I’m nostalgic to the core, maybe the memory of my first round of P90X still wafts through my mind and convinces me that it was better than it was… or maybe P90X is really that good. Whatever it is, it was with great affection and excitement that I put the DVD for Chest and Back into the player last night and got ready to bring it once again. As usual, P90X did not disappoint and Tony with his inappropriate “choke pulling” jokes and campy effervescent attitude was just as annoying and amusing as ever. The workout was as hard as I needed, I killed most of my old numbers which was a bit of a surprise but a nice indicator that things are still on track. I do find nowadays though that my wrists are more sore than they used to be and my elbow hurts like hell when I do reverse chin ups even though I am a LOT lighter than I was during my first round almost 2 years ago.

That reminds me… I have finally managed to put a long and probably very boring history of my weight issues in a single page here. It’s a long story, one which I didn’t even realize sheds light on what my problems have been in the past. It also shows me that even though I am on the right path, and have been for a couple of years, sometimes you can be on the right path, but going the wrong way!

After completing that exercise I actually feel like I am finally doing everything right. Being back with Tony, training with Pavel and even the occasional hour with ShaunT feels like the right thing at the right time. Chest and Back last night made me into a believer once again, controlling my own physical destiny with a system that I have designed and I am comfortable with. Not only that, but being able to push myself harder than the people on the screen, being able to outpace them at my age is something of which I can be proud. Ending up in a puddle of sweat after screaming my way through another P90X workout plus Ab Ripper X makes me feel amazing! So what if it has taken me almost 2 years to be able to take before and after photos, the greatest thing of all is that I made it here, I made it to now and what comes next is up to me.

21 Days Was Enough. Time For Round 7.

I am surprised and a little disappointed in Insanity Asylum. It was an OK workout but I think that the ladder and the bands made it a little gimmicky, more so than I could tolerate. Sure, agility ladders have a place, but you can’t expect to build a workout around one, especially not when you are aiming at an audience that is comprised of P90X and Insanity grads. It was an OK system, I think if it was the first Beachbody product I had bought it would have held my attention longer but the fact that they provided a p90X and Insanity hybrid says to me that they knew the product wouldn’t stand on it’s own for most people. That said, I will be using a couple of the workouts in my new SuperHybrid workout (that I really need a better name for).

It’s almost Monday, so time for a change. Not only that, my daughter is now into her 1’s having turned 1 this weekend so it’s a great time for things to move to the next level. In fact , speaking of time, it is almost 2 years that I have been posting my progress and workouts here, in 13 days I will move into year 3. It’s amazing how time flies.

So welcome to R7, let’s hope that this time I can make it through to the 90 day line, or at least a healthy percentage thereof. I think with the plan firmly in place as it is and a wide variety of workouts, this may be the one!

This week, brought to you by the number 7.

Monday: RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Tuesday: Chest & Back, Ab Ripper X
Wednesday: RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Thursday: Plyometric Cardio Circuit
Friday: Shoulders & Arms, Ab Ripper X
Saturday: Pure Cardio
Sunday: FOY Yoga With Tony

By the way, if you want to join in and you have 90 days and a bag full of energy to spare (and the P90X, Insanity and Insanity Asylum videos and a couple of kettlebells) then come along for the ride and let’s see how much pain we can inflict on ourselves in the name of feeling young and strong!!!

 

The Big Reveal – My Future In 90 Days

Today was weird, I did a short RKC workout out on the deck since my wife had filled the gym with newly painted childrens furniture. I did 5×3 rungs then 30 10 double and 10 single swings plus 20 snatches thrown in at the end for goo d measure. It doesn’t sound like a lot but I was beat by the end. The bigger news is that I think I have finished my schedule for the SuperHybrid workout. I have highlighted it on the sheet of schedules I made up and it can be found HERE… (can you tell I am proud of myself for putting that list together!?)

As a taster, and as a reminder for myself, I will post the weeks as I come into them, starting Monday this is what I am looking at for phase 1:

RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Chest & Back, Ab Ripper X
RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Plyometric Cardio Circuit
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Chest & Back, Ab Ripper X
RKC 10 minute 25 swings, 5 min TGU, 5 min C&P, 10 snatch
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Chest & Back, Ab Ripper X
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Plyometric Cardio Circuit
Shoulders & Arms, Ab Ripper X
Pure Cardio
FOY Yoga With Tony

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Core Synergistics
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Cardio Recovery
Core Synergistics
Cardio Core and Balance
Yoga X

The reason for the weird RKC pieces in there is because those days I have to coach and have about 40 minutes between work and the gym. Since I have Warrior Dash in a few weeks, I really need this schedule to stick however, if I skip RKC days I know I can make them up easily and the bulk of the cardio work which is where I am weakest is loaded towards the week’s end.

Cross your fingers, I am going to need all the help I can get!

P90X, Insanity, Insanity:Asylum, RKC, Insanity:Asylum/P90X Hybrid Schedules

I finally got around to doing this. I have included, on one page, the schedule for P90X Classic, Insanity, Insanity Asylum, Insanity Asylum P90X Hybrid and the RKC Minimum and RKC Rite of Passage (which is 12 weeks total).

I hope to build a true hybrid system from this including some workouts from each discipline, however this leaves no time for Crossfit type movements including Olympic lifting, wallball, running, sprints etc. However, there are plenty of rest days in there that I can do a quick WOD style workout with deadlifts, clean and jerk etc if I feel the need.

I wasn’t able to find this table or anything even close to it on the internet anywhere so I hope it will come in useful for people searching for a comparison chart of the schedules.

I have tried many times to find a way to get it to display here in the blog but it appears like it just won’t cooperate.

So, you will have to view it HERE!

If you want to stick around here I have cut and pasted the schedules below, it’s not pretty, I am not proud to do it this way but I figure you can format it yourself, I already did all the hard work for you! 🙂

Classic P90X

Fit Test

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest, Shoulders & Tris, Ab Ripper X
Plyometrics
Back & Biceps, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Chest & Back, Ab Ripper X
Plyometrics
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Kenpo X
Rest / Stretch X

Yoga X
Core Synergistics
Kenpo X
X Stretch
Core Synergistics
Yoga X
Rest

Insanity

Fit Test
Plyometric Cardio Circuit
Cardio Power Resistance
Cardio Recovery
Pure Cardio
Plyometric Cardio Circuit
OFF

Cardio Power & Resistance
Pure Cardio
Plyometric Cardio Circuit
Cardio Recovery
Cardio Power & Resistance
Pure Cardio & Cardio Abs
Off

Fit Test
Plyometric Cardio Circuit
Pure Cardio & Cardio Abs
Cardio Recovery
Cardio Power & Resistance
Plyometric Cardio Circuit
OFF

Pure Cardio & Abs
Cardio Power & Resistance
Plyometric Cardio Circuit
Cardio Recovery
Pure Cardio & Cardio Abs
Plyometric Cardio Circuit
OFF

Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
Cardio Core and Balance
OFF

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning
Max Recovery
Max Interval Circuit
Max Interval Plyo
OFF

Max Cardio Conditioning
Max Interval Circuit
Max Interval Plyo
Max Recovery
Max Cardio Conditioning & Abs
Core Cardio & Balance

Fit Test & Max Interval Circuit
Max Interval Plyo
Max Cardio Conditioning & Abs
Max recovery
Max Interval Circuit

Max Interval Plyo
Max Cardio Conditioning & Abs
Max Interval Circuit
Core Cardio & Balance
Max Interval Plyo
Max Cardio Conditioning & Abs
Fit Test

Insanity Asylum

Fit Test
Speed and Agility
Strength
Back to Core
Vertical Plyo
OFF
Speed and Agility
Strength

Back to Core
Vertical Plyo
Relief
Game Day
Back to Core
Strength
Relief

Speed and Agility
Vertical Plyo
Strength
Relief
Game Day / Overtime
Vertical Plyo
Back to Core

OFF
Speed and Agility
Strength
Game Day / Overtime
Vertical Plyo
Back to Core
Relief

Speed and Agility
Fit Test

Insanity Asylum P90X Hybrid

Chest & Back, Ab Ripper X
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Yoga X
Legs & Back, Ab Ripper X
Speed and Agility
OFF

Back & Biceps, Ab Ripper X
Vertical Plyo
Chest, Shoulders & Tris, Ab Ripper X
Speed and Agility
Legs & Back, Ab Ripper X
Game Day / Overtime
OFF

Strength
Vertical Plyo
Shoulders & Arms, Ab Ripper X
Speed and Agility
Strength
Game Day / Overtime
OFF

Strength
Vertical Plyo
Back to Core
Speed and Agility
Strength
Game Day / Overtime
Yoga X

Speed and Agility
Fit Test

Russian Kettlebell Challenge (Minimum and Rite Of Passage)

Squats Halos Pumps (10min) Daily Warmup

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 20 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 30 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 40 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
12 minutes x 50 swings plus active rest
5 minutes Turkish Get Ups
OFF
OFF

RITE OF PASSAGE STARTS WEEK 5

3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
3×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
4×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF
5×3 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×4 Clean and Press Ladders Plus Dice Roll Snatches
Variety
5×5 Clean and Press Ladders Plus Dice Roll Snatches
Variety
OFF

 

R6 I:A D19 – Strength (to carry on…)

I feel better doing my own thing.

Last night was strength which I enjoy but the thought of the other workouts and not having a fixed schedule is getting to me.

Maybe it’s the variety I can build in, maybe it’s the flexibility I allow myself but whatever it is, sticking to one program doesn’t do it for me any more. I took a look at the Insanity and P90X hybrid last night on my wall chart and it looks interesting.

Today’s job, to add some of the Insanity workouts in and create a superfreakhybrid of all 3 workouts. I will post what I come up with.