R4 D50 – What’s The Frequency Kenneth?

If I could, would I want to?

Frequency, consistency, repetition.

That is my problem with Yoga. The fact that I don’t work it in enough to get used to it or any good at it means every time I do it I feel a mixture of great and mind numbingly sore. The only consistent part is the constant disappointment I have with my flexibility. Of course, we will have to see if losing 50lbs or more helps with my flexibility or if it truly is a muscle mobility thing and not a layer of fat thing. Not that I have a thick layer, but there is probably more than there should be and according to the useless BMI scale I am “very obese” at 6ft and 260lbs.

So I took Tony to the basement and did Fountain of Youth Yoga, a far more appealing session than the P90X version however at the same time slightly less satisfying. It is quicker, no doubt, but maybe that is not the best thing about it. I think maybe I was more in the mood for stretching than actual yoga so possibly I wasn’t quite in the right frame of mind. Whatever it was, I struggled and by the end my back felt more sore than at the start. However, you can’t always count on soreness as an indication of wellness. I was OK before I started, but I know I was tight and immobile. When I finished I was in more pain but was far more mobile which in the long run is a better place to be.

On to the rest of “rest week 2”.

R4 D50 – Rest Week Part II

Since I am not strictly sticking to the 6 days on 1 off routine of P90X or Insanity, I am thinking that a whole week of rest is going to be a little excessive. So since a change is as good as a rest I am thinking that 4 days should suffice and of those 4 days 2 should be Yoga for the simple reason that I haven’t done it in a while and my tolerance is way up for twisting myself into a ball and trying to wrap my spine into a twizzler. I thought I was going to bag my rest week plan and sub some Crossfit instead but now I look at the schedule, it actually seems pretty appealing.

That means yoga tonight.

Well, at least I can rest assured that I will be on par with these ladies:

Namaste TV Bloopers

Follow Yoga (Fountain of Youth Yoga) with Core, Cardio and Balance and then Core Synergistics and you have a pretty quiet week with lots of muscle lengthening stretching and flexibility. On thr 4th day I may even go the whole hog and do Yoga X… We shall see.

As far as my workout schedule is going, I read this today over at “Harder, Better, Faster, Stronger” and liked it’s simplicity.

How about a weekly plan?

Monday – Strength training – Upper body pushing movement [Anaerobic – ATP]

Tuesday – Sprints [Anaerobic – ATP + glycogen]

Wednesday – Strength training – Upper body pulling movement [Anaerobic – ATP]

Thursday – Yoga/slow biking/walking/jogging for 30-50 mins [Aerobic]

Friday – 10-20min high intensity conditioning workout [Anaerobic – ATP + glycogen]

Saturday – Strength training – Lower body [Anaerobic – ATP]

Sunday – Rest

Round 3 – Days 6-21 and The Outline

So speaking to many people who have done at least one round of P90X they all seem to say the same thing, that once you are finished it’s time to work something else into the program. Most of them cite the hatred of at least one of the P90X DVDs as the main reason the others say its just a fact of variety. Myself, I have chosen Insanity and Fountain of Youth Yoga to help me along. I documented the first 6 days of my 3rd go around and since I have been sticking pretty well to my plan I thought I would outline it here with 2 stipulations.

1. This is not a weekly program. It is not do 6 days on and 1 day off. It is based on your schedule of breaks, do what you can when you can and rest when you must. Although the schedule adheres to the 7 day routine, by now I think we all understand that the schedule must be flexible.
2. It is not set in stone. There are options to do FOYY or any other oddball workouts you feel like on the days you need a change. Some days you know what you need, some days you don’t. If you feel like you could use a break and do a fit test to see where you are with your fitness then go for it.

The Outline below is based on the following:

Week 1 – 4 Phase 1 Regular Cardio
Week 5 – 7 Phase 2 Mixed Cardio
Week 8 – Rest Week
Week 9 – 12 Phase 3 Max Cardio

Week 1 – 4 Phase 1 Regular Cardio

Week 5 – 7 Phase 2 Mixed Cardio

Week 8 – Rest Week

Week 9 – 12 Phase 3 Max Cardio

The last week was the biggest let down for me with P90X since it is actually a rest week. I felt like I had been working towards something for 90 days and deserved a finale so this time around I am going to work out a handful of workouts that will test me for the last week and see what I can do with the new level of fitness I have achieved. For me, this may include a 5K or 10K run and a day of to-failure chinups and pushups and v-snaps. We will have to see but this time around my 90 days will go out with a bang not a whimper.

I have been doing this for 3 weeks now and this is how it has looked so far:

1 Chest & Back, Ab Ripper X 6/7/2010

2 Plyometric Cardio Circuit 6/8/2010

3 Shoulders & Arms, Ab Ripper X 6/9/2010

4 Cardio Power and Resistance 6/10/2010

5 OFF 6/11/2010

6 Fountain of Youth Yoga 6/12/2010

7 Pure Cardio 6/13/2010

8 Legs & Back, Ab Ripper X 6/14/2010

9 Plyometric Cardio Circuit 6/15/2010

10 Chest & Back, Ab Ripper X 6/16/2010

11 Cardio Power and Resistance 6/17/2010

12 Shoulders & Arms, Ab Ripper X 6/18/2010

13 Pure Cardio 6/19/2010

14 Legs & Back, Ab Ripper X 6/20/2010

15 Plyometric Cardio Circuit 6/21/2010

16 Chest & Back, Ab Ripper X 6/22/2010

17 Cardio Power and Resistance 6/23/2010

18 Shoulders & Arms, Ab Ripper X 6/24/2010

19 Pure Cardio 6/25/2010

20 OFF – Deck build all day 6/26/2010

21 OFF – Deck build all day 6/27/2010

22 Chest & Back, Ab Ripper X 6/28/2010

The Outline:

23 Cardio Power and Resistance 6/29/2010

24 Shoulders & Arms, Ab Ripper X 6/30/2010

25 Pure Cardio 7/1/2010

26 Legs & Back, Ab Ripper X 7/2/2010

27 Plyometric Cardio Circuit 7/3/2010

28 Foutain Of Youth Yoga 7/4/2010

29 Chest, Shoulders & Triceps, Ab Ripper X 7/5/2010

30 Plyometric Cardio Circuit 7/6/2010

31 Back & Biceps, Ab Ripper X 7/7/2010

32 Max Cardio 7/8/2010

33 Legs & Back, Ab Ripper X 7/9/2010

34 Cardio Power and Resistance 7/10/2010

35 Foutain Of Youth Yoga 7/11/2010

36 Chest, Shoulders & Triceps, Ab Ripper X 7/12/2010

37 Max Interval Plyo 7/13/2010

38 Back & Biceps, Ab Ripper X 7/14/2010

39 Pure Cardio 7/15/2010

40 Legs & Back, Ab Ripper X 7/16/2010

41 Max Interval Circuit 7/17/2010

42 Foutain Of Youth Yoga 7/18/2010

43 Chest, Shoulders & Triceps, Ab Ripper X 7/19/2010

44 Plyometric Cardio Circuit 7/20/2010

45 Back & Biceps, Ab Ripper X 7/21/2010

46 Max Cardio 7/22/2010

47 Legs & Back, Ab Ripper X 7/23/2010

48 Cardio Power and Resistance 7/24/2010

49 Foutain Of Youth Yoga 7/25/2010

50 Chest, Shoulders & Triceps, Ab Ripper X 7/26/2010

51 Max Interval Plyo 7/27/2010

52 Back & Biceps, Ab Ripper X 7/28/2010

53 Pure Cardio 7/29/2010

54 Legs & Back, Ab Ripper X 7/30/2010

55 Max Interval Circuit 7/31/2010

56 OFF – Scheduled Rest 8/1/2010

57 Foutain Of Youth Yoga 8/2/2010

58 Core Cardio and Balance 8/3/2010

59 Core Synergistics 8/4/2010

60 Foutain Of Youth Yoga 8/5/2010

61 Core Synergistics 8/6/2010

62 Core Cardio and Balance 8/7/2010

63 OFF – Scheduled Rest 8/8/2010

64 Chest, Shoulders & Triceps, Ab Ripper X 8/9/2010

65 Max Interval Plyo 8/10/2010

66 Back & Biceps, Ab Ripper X 8/11/2010

67 Max Cardio 8/12/2010

68 Legs & Back, Ab Ripper X 8/13/2010

69 Max Interval Circuit 8/14/2010

70 OFF – Scheduled Rest 8/15/2010

71 Chest, Shoulders & Triceps, Ab Ripper X 8/16/2010

72 Max Interval Plyo 8/17/2010

73 Back & Biceps, Ab Ripper X 8/18/2010

74 Max Cardio 8/19/2010

75 Legs & Back, Ab Ripper X 8/20/2010

76 Max Interval Circuit 8/21/2010

77 OFF – Scheduled Rest 8/22/2010

78 Chest, Shoulders & Triceps, Ab Ripper X 8/23/2010

79 Max Interval Plyo 8/24/2010

80 Back & Biceps, Ab Ripper X 8/25/2010

81 Max Cardio 8/26/2010

82 Legs & Back, Ab Ripper X 8/27/2010

83 Max Interval Circuit 8/28/2010

84 OFF – Scheduled Rest 8/29/2010

85 Push Ups and Triceps Test Day 8/30/2010

86 5K run 8/31/2010

87 Pull Ups and V-Snaps (abs) test 9/1/2010

88 Sprint tests with hills 9/2/2010

89 Leg and Back test 9/3/2010

90 Cardio Test 2 9/4/2010