MONDAY - June 6, 2011 - Kenpo X
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Time: 59:05
Calories Burned: 560
Avg Heart Rate: 120
Max Heart Rate: 149
Crappy day at work that leaked into my workout. I couldn't get my heart rate up early on, and there were periods when my mind was wandering, but I did my best and got a good sweat on.
TUESDAY - June 7, 2011 - Interval X Plus
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Time: 44:27
Calories Burned: 496
Avg Heart Rate: 130
Max Heart Rate: 189
A very good workout. I felt good going in and felt strong throughout.
WEDNESDAY - June 8, 2011 - Kenpo Cardio Plus
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Time: 42:01
Calories Burned: 439
Avg Heart Rate: 129
Max Heart Rate: 155
I thought this was my best Kenpo Cardio workout in a long time. I felt good all the way through and was really "bringing it". Everything was flowing smoothly. I had a good calorie burn, bit it probably was even higher than it showed, because my Heart Rate Monitor kept zeroing out early on.
THURSDAY - June 9, 2011 - Fountain of Youth (One on One)
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Time: 47:41
Calories Burned: 309
Avg Heart Rate: 103
Max Heart Rate: 127
Middle of the road Yoga session today. While I like the reduced time on this one (half that of Yoga X), I still miss the more relaxing last half of Yoga X. Today I was getting frustrated with my new yoga mat. I'm on top of plush carpet, so it was crumpling all up, and may hands were sliding a bit in some of the downward dogs. I may go back to my old, bigger mat.
FRIDAY - June 10, 2011 - Super Cardio (One on One)
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Time: 47:20
Calories Burned: 384
Avg Heart Rate: 115
Max Heart Rate: 143
Golf in the morning. Mowed the lawn when I got home. Then did this. Still not my favorite workout, but it does seem to make me sweat. I figure the actual cardio portion is only 13 minutes and 30 seconds long (9 moves, 3 times each, 30 seconds each), so it seems to be somewhat effective for the time involved.
SATURDAY - June 11, 2011 - Cardio Confusion: Mason's Choice (One on One)
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Time: 44:04
Calories Burned: 387
Avg Heart Rate: 115
Max Heart Rate: 148
Similar to yesterday's Super Cardio numbers, but it's a much more enjoyable workout because Tony is clowning around, and it puts me in a good mood. Perfect for a Saturday workout. Got in a good sweat and felt good.
SUNDAY - June 12, 2011 - Weigh In
==================================
Weight: 180.5 Body Fat: 23.6%
A decrease of 1.2 lbs and .2% Body Fat. A step in the right direction. I think I'm going to concentrate on making Shakeology a daily thing. It just makes me feel good, but it also seems to keep me in a good mood. Maybe because I'm eating less crap.
Tuesday, June 7, 2011
Monday, May 30, 2011
Week of 5/30/2011 - Maintenance
Back to posting. I had started posting again a few weeks ago, but had trouble getting signed on a few times, so I gave up, and let it slide. However, I've been continuing the workouts. Mostly cardio. I'm still doing a set of strength exercises a few mornings a week. Nothing major, but it keeps the strength up a bit.
MONDAY - May 30, 2011 - Plyocide (One on One)
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Time: 1:06:43
Calories Burned: 697
Avg Heart Rate: 125
Max Heart Rate: 152
This is the successor to Plyometrics for the P90X:MC2 series that will be coming out, and it's the first time I'm trying it. It's a bit different than the P90X Plyometrics in that the moves are done for one minute at a time (instead of 30 seconds), and most of them don't involve deep squatting. They're more about "exploding upward" or speed in your feet movement. I liked it a lot. Tony takes a lot of breaks to catch his breath, but I did keep up with him on most of the reps. My knees are a bit sore, but we'll see how they feel tomorrow. Overall, I liked the workout a lot, and i got a good calorie burn.
TUESDAY - May 31, 2011 - Interval X Plus
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Time: 44:26
Calories Burned: 522
Avg Heart Rate: 134
Max Heart Rate: 162
I ate a bit much before the workout, which I usually don't do. I notcied my heart rate was a bit higher than usual right as I started. It seemed to carry over into the workout, as I got my highest calorie burn ever for Interval X. I didn't think it was my best Interval X workout ever, but it was a good one nonetheless.
WEDNESDAY - June 1, 2011 - Kenpo Cardio Plus
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Time: 41:44
Calories Burned: 450
Avg Heart Rate: 128
Max Heart Rate: 154
I felt really good going in to the workout. My car was in the shop today, so I didn't go out for lunch from work. I had a Shakeology instead, and ate some almonds the rest of the day. I didn't feel weighted down or the least bit sluggish at all. The workout went well, and I got one of the higher calorie burns I've had on this workout. Maybe there is something to eating good.
THURSDAY - June 2, 2011 - Fountain of Youth (One on One)
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Time: 47:42
Calories Burned: 294
Avg Heart Rate: 99
Max Heart Rate: 123
I've been through this workout eight times, and I'm beginning to like it more and more. The Vinyasas section is under 30 minutes which is a lot better than Yoga X's 52 minutes. The main reason is that he's combining poses here, instead of starting a new vinyasa for each pose as he does in Yoga X. I admit I like the stretching section in Yoga X better, because its longer and more relaxing.
FRIDAY - June 3, 2011 - Base and Back (One on One)
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Time: 51:40
Calories Burned: 450
Avg Heart Rate: 115
Max Heart Rate: 151
This is the first time I've done this workout. I was a little afraid going into it, because I'm not a pullup guy, and in the previews Tony looks really gassed and even says it's the hardest workout he's done in years. It wasn't as bad as I thought it was going to be because for 75%-80% of the workout Tony was bent over gasping for breath. I stayed with him for the plyo/leg moves, but only did about one-third the pullups he did, so I'm sure that had something to do with it not being so bad for me. Pullups are still my weakness, but I'll keep working at them.
SATURDAY - Jume 4, 2011 - Cardio Confusion: Mason's Choice (One on One)
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Time: 43:59
Calories Burned: 351
Avg Heart Rate: 110
Max Heart Rate: 173
Very sore from yesterday's Base and Back, so that's good. It reminds me a bit of the first week ever of P90X three years ago, just not as bad.
I like this workout (Mason's Choice) because of the spontaneity and Tony is in such a great mood. It really makes the workout more fun. I couldn't get my heart rate up early, and didn't get much of a calorie burn. I'm still having problems with the heart rate monitor. Sometimes it seems like it's not registering at all.
SUNDAY - June 5, 2011 - Weigh In
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Weight: 181.7 Body Fat: 23.8%
A gain of 1.3 pounds and .4% body fat. I'm really going in the wrong direction. I ate pretty good during the week, but last night I was starving and finished up the final 3 pieces of the Hawaiian Pizza I made myself last Sunday. I'm sure that had something to do with the gain, but I shouldn't be putting myself in that position to begin with.
MONDAY - May 30, 2011 - Plyocide (One on One)
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Time: 1:06:43
Calories Burned: 697
Avg Heart Rate: 125
Max Heart Rate: 152
This is the successor to Plyometrics for the P90X:MC2 series that will be coming out, and it's the first time I'm trying it. It's a bit different than the P90X Plyometrics in that the moves are done for one minute at a time (instead of 30 seconds), and most of them don't involve deep squatting. They're more about "exploding upward" or speed in your feet movement. I liked it a lot. Tony takes a lot of breaks to catch his breath, but I did keep up with him on most of the reps. My knees are a bit sore, but we'll see how they feel tomorrow. Overall, I liked the workout a lot, and i got a good calorie burn.
TUESDAY - May 31, 2011 - Interval X Plus
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Time: 44:26
Calories Burned: 522
Avg Heart Rate: 134
Max Heart Rate: 162
I ate a bit much before the workout, which I usually don't do. I notcied my heart rate was a bit higher than usual right as I started. It seemed to carry over into the workout, as I got my highest calorie burn ever for Interval X. I didn't think it was my best Interval X workout ever, but it was a good one nonetheless.
WEDNESDAY - June 1, 2011 - Kenpo Cardio Plus
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Time: 41:44
Calories Burned: 450
Avg Heart Rate: 128
Max Heart Rate: 154
I felt really good going in to the workout. My car was in the shop today, so I didn't go out for lunch from work. I had a Shakeology instead, and ate some almonds the rest of the day. I didn't feel weighted down or the least bit sluggish at all. The workout went well, and I got one of the higher calorie burns I've had on this workout. Maybe there is something to eating good.
THURSDAY - June 2, 2011 - Fountain of Youth (One on One)
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Time: 47:42
Calories Burned: 294
Avg Heart Rate: 99
Max Heart Rate: 123
I've been through this workout eight times, and I'm beginning to like it more and more. The Vinyasas section is under 30 minutes which is a lot better than Yoga X's 52 minutes. The main reason is that he's combining poses here, instead of starting a new vinyasa for each pose as he does in Yoga X. I admit I like the stretching section in Yoga X better, because its longer and more relaxing.
FRIDAY - June 3, 2011 - Base and Back (One on One)
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Time: 51:40
Calories Burned: 450
Avg Heart Rate: 115
Max Heart Rate: 151
This is the first time I've done this workout. I was a little afraid going into it, because I'm not a pullup guy, and in the previews Tony looks really gassed and even says it's the hardest workout he's done in years. It wasn't as bad as I thought it was going to be because for 75%-80% of the workout Tony was bent over gasping for breath. I stayed with him for the plyo/leg moves, but only did about one-third the pullups he did, so I'm sure that had something to do with it not being so bad for me. Pullups are still my weakness, but I'll keep working at them.
SATURDAY - Jume 4, 2011 - Cardio Confusion: Mason's Choice (One on One)
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Time: 43:59
Calories Burned: 351
Avg Heart Rate: 110
Max Heart Rate: 173
Very sore from yesterday's Base and Back, so that's good. It reminds me a bit of the first week ever of P90X three years ago, just not as bad.
I like this workout (Mason's Choice) because of the spontaneity and Tony is in such a great mood. It really makes the workout more fun. I couldn't get my heart rate up early, and didn't get much of a calorie burn. I'm still having problems with the heart rate monitor. Sometimes it seems like it's not registering at all.
SUNDAY - June 5, 2011 - Weigh In
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Weight: 181.7 Body Fat: 23.8%
A gain of 1.3 pounds and .4% body fat. I'm really going in the wrong direction. I ate pretty good during the week, but last night I was starving and finished up the final 3 pieces of the Hawaiian Pizza I made myself last Sunday. I'm sure that had something to do with the gain, but I shouldn't be putting myself in that position to begin with.
Wednesday, May 11, 2011
Maintenance - Week of 5/9/11
WEDNESDAY - May 11, 2011 - Kenpo Cardio Plus
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Time: 41:54
Calories Burned: 485
Avg Heart Rate: 133
Max Heart Rate: 159
I haven't logged my workouts here for several weeks, and actually haven't done a workout for the last 12 days because I was sick, and wanted to give myself time to recover. Before that, I'd basically doing cardio workouts from P90X, P90X+, and some One on One's.
Today I got a great calorie burn from Kenpo Cardio Plus, perhaps my best ever. My heart rate really got up there, and stayed up there. I'm guessing it's because I haven't been working out for almost two weeks, so my body had to work a little bit harder. Nonetheless, it felt good to sweat a bit.
THURSDAY - May 12, 2011 - Fountain of Youth (One on One)
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Time: 47:44
Calories Burned: 377
Avg Heart Rate: 110
Max Heart Rate: 138
Today is a special day for me. Three years ago today I started P90X. It's been a great journey, and one of the best decisions I ever made in my life. Literally, life changing.
Fountain of Youth is sneaky. It's basically 40 minutes of Yoga and about 8 minutes of cool down, but about 25 minutes in you are sweating like crazy. I like it as an alternative to Yoga X every once in a while.
============================================
Time: 41:54
Calories Burned: 485
Avg Heart Rate: 133
Max Heart Rate: 159
I haven't logged my workouts here for several weeks, and actually haven't done a workout for the last 12 days because I was sick, and wanted to give myself time to recover. Before that, I'd basically doing cardio workouts from P90X, P90X+, and some One on One's.
Today I got a great calorie burn from Kenpo Cardio Plus, perhaps my best ever. My heart rate really got up there, and stayed up there. I'm guessing it's because I haven't been working out for almost two weeks, so my body had to work a little bit harder. Nonetheless, it felt good to sweat a bit.
THURSDAY - May 12, 2011 - Fountain of Youth (One on One)
=========================================================
Time: 47:44
Calories Burned: 377
Avg Heart Rate: 110
Max Heart Rate: 138
Today is a special day for me. Three years ago today I started P90X. It's been a great journey, and one of the best decisions I ever made in my life. Literally, life changing.
Fountain of Youth is sneaky. It's basically 40 minutes of Yoga and about 8 minutes of cool down, but about 25 minutes in you are sweating like crazy. I like it as an alternative to Yoga X every once in a while.
Sunday, April 10, 2011
After Round 7 Maintenance - Week of 4/4/2011
MONDAY - April 4, 2011 - Plyometrics
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Not my best Plyo workout, but not my worst either. Got in a good sweat.
TIME: 58:58; CALORIES BURNED: 655; HEART RATE - AVG: 130, MAX: 159
TUESDAY - April 5, 2011 - Interval X Plus
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Again, an average Interval X workout.
TIME: 44:18; CALORIES BURNED: 461; HEART RATE - AVG: 125, MAX: 157
WEDNESDAY - April 6, 2011 - Kenpo Cardio Plus
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A bit better than average. My best calorie burn on this routine in quite a while.
TIME: 41:40; CALORIES BURNED: 433; HEART RATE - AVG: 125, MAX: 151
THURSDAY - April 7, 2011 - Fountain of Youth (One on One)
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I bought a few of Tony Horton's One On One workouts to add a bit of variety to things. I've heard a lot of good things about Fountain of Youth, which is a shorter Yoga routine than the 92 minute Yoga X. I liked the workout. There were a few new things involved, but I'm wondering if it's too short. There's days when 92 minutes gets real tedious to me, so this is nice as an alternative, but I also don't want to be rushing through Yoga. It's about relaxing.
TIME: 47:37; CALORIES BURNED: 304; HEART RATE - AVG: 101, MAX: 128
FRIDAY - April 8, 2011 - Super Cardio (One on One)
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Another new workout for me, as I wanted to get some cardio alternatives, especially for Cardio X. This is an OK workout. There's nine moves that you do three times each. There's a few new moves in there, but I'd rate this on a par with Cardio X as far as difficulty and keeping my interest.
TIME: 46:24; CALORIES BURNED: 369; HEART RATE - AVG: 110, MAX: 150
SATURDAY - April 9, 2011 - Cardio Confusion: Mason's Choice (One on One)
=================================================
My third and final new workout. I liked this one a lot better than Super Cardio, as there's 24 different moves (picked out of a hat by cameraman Mason), and they seem to be more effective. Tony also seems to be in a crazier mood than in Super Cardio, so that makes it more interesting. Still a bit on the short side, and not as intense as Plyo or Interval X Plus, but I could see this as something I could use a lot.
TIME: 43:29; CALORIES BURNED: 401; HEART RATE - AVG: 118, MAX: 151
SUNDAY - April 10, 2011 - Weigh In
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WEIGHT: 181.0; BODY FAT: 23.5%
An increase of 1 pound and .2% Body Fat
I didn't eat great this week, again. The constant trying to watch what I eat thing is wearing me out mentally because I'm totally lost. I really need to sit down and figure things out.
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Not my best Plyo workout, but not my worst either. Got in a good sweat.
TIME: 58:58; CALORIES BURNED: 655; HEART RATE - AVG: 130, MAX: 159
TUESDAY - April 5, 2011 - Interval X Plus
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Again, an average Interval X workout.
TIME: 44:18; CALORIES BURNED: 461; HEART RATE - AVG: 125, MAX: 157
WEDNESDAY - April 6, 2011 - Kenpo Cardio Plus
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A bit better than average. My best calorie burn on this routine in quite a while.
TIME: 41:40; CALORIES BURNED: 433; HEART RATE - AVG: 125, MAX: 151
THURSDAY - April 7, 2011 - Fountain of Youth (One on One)
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I bought a few of Tony Horton's One On One workouts to add a bit of variety to things. I've heard a lot of good things about Fountain of Youth, which is a shorter Yoga routine than the 92 minute Yoga X. I liked the workout. There were a few new things involved, but I'm wondering if it's too short. There's days when 92 minutes gets real tedious to me, so this is nice as an alternative, but I also don't want to be rushing through Yoga. It's about relaxing.
TIME: 47:37; CALORIES BURNED: 304; HEART RATE - AVG: 101, MAX: 128
FRIDAY - April 8, 2011 - Super Cardio (One on One)
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Another new workout for me, as I wanted to get some cardio alternatives, especially for Cardio X. This is an OK workout. There's nine moves that you do three times each. There's a few new moves in there, but I'd rate this on a par with Cardio X as far as difficulty and keeping my interest.
TIME: 46:24; CALORIES BURNED: 369; HEART RATE - AVG: 110, MAX: 150
SATURDAY - April 9, 2011 - Cardio Confusion: Mason's Choice (One on One)
=================================================
My third and final new workout. I liked this one a lot better than Super Cardio, as there's 24 different moves (picked out of a hat by cameraman Mason), and they seem to be more effective. Tony also seems to be in a crazier mood than in Super Cardio, so that makes it more interesting. Still a bit on the short side, and not as intense as Plyo or Interval X Plus, but I could see this as something I could use a lot.
TIME: 43:29; CALORIES BURNED: 401; HEART RATE - AVG: 118, MAX: 151
SUNDAY - April 10, 2011 - Weigh In
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WEIGHT: 181.0; BODY FAT: 23.5%
An increase of 1 pound and .2% Body Fat
I didn't eat great this week, again. The constant trying to watch what I eat thing is wearing me out mentally because I'm totally lost. I really need to sit down and figure things out.
After Round 7 Maintenance - Week of 3/28/2011
MONDAY - March 28, 2011 and TUESDAY - March 29, 2011 - REST
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Continuing to rest my body.
WEDNESDAY - March 30, 2011 - Kenpo Cardio Plus
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My body is still a bit beat up, but I really needed to get back into this. I started off with Kenpo Cardio Plus, which is my favorite workout. The 10 day break did me good. I felt engergized and got in a good workout.
TIME: 41:44; CALORIES BURNED: 424; HEART RATE - AVG: 127, MAX: 157
THURDSAY - March 31, 2011 - Plyometrics
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Instead of doing my usual Thursday Yoga or Stretch, I went with Plyo to get a liitle extra calorie burn. It went very well. My knees were still a bit sore afterwards, but I don't think I'm ever going to get away from that.
TIME: 58:45; CALORIES BURNED: 697; HEART RATE - AVG: 134, MAX: 165
FRIDAY - April 1, 2011 - Interval X Plus
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I stuck Interval X in instead of my Modified Cardio X routine simply because I'm getting bored with the Cardio X. Interval X always gives me a better burn for the time, and it did so again. I actually burned over 500 calories in 44 minutes, which I believe may be the first time I've hit 500 for this workout.
TIME: 44:23; CALORIES BURNED: 504; HEART RATE - AVG: 131, MAX: 160
SATURDAY - April 2, 2011 - Kenpo X
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Last time I did this workout I concentrated on keeping me heart rate up and burned over 600 calories for the first time on Kenpo X. I wanted to follow up strong today. While I didn't hit 600, I got close, so I'm happy.
TIME: 58:58; CALORIES BURNED: 582; HEART RATE - AVG: 122, MAX: 156
SUNDAY - April 3, 2011 - Weigh In
==================================
WEIGHT: 180.0; Body Fat: 23.3%
A drop of .5 lbs and .3% Body Fat. I'm still not eating great, but it's a loss.
========================================================
Continuing to rest my body.
WEDNESDAY - March 30, 2011 - Kenpo Cardio Plus
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My body is still a bit beat up, but I really needed to get back into this. I started off with Kenpo Cardio Plus, which is my favorite workout. The 10 day break did me good. I felt engergized and got in a good workout.
TIME: 41:44; CALORIES BURNED: 424; HEART RATE - AVG: 127, MAX: 157
THURDSAY - March 31, 2011 - Plyometrics
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Instead of doing my usual Thursday Yoga or Stretch, I went with Plyo to get a liitle extra calorie burn. It went very well. My knees were still a bit sore afterwards, but I don't think I'm ever going to get away from that.
TIME: 58:45; CALORIES BURNED: 697; HEART RATE - AVG: 134, MAX: 165
FRIDAY - April 1, 2011 - Interval X Plus
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I stuck Interval X in instead of my Modified Cardio X routine simply because I'm getting bored with the Cardio X. Interval X always gives me a better burn for the time, and it did so again. I actually burned over 500 calories in 44 minutes, which I believe may be the first time I've hit 500 for this workout.
TIME: 44:23; CALORIES BURNED: 504; HEART RATE - AVG: 131, MAX: 160
SATURDAY - April 2, 2011 - Kenpo X
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Last time I did this workout I concentrated on keeping me heart rate up and burned over 600 calories for the first time on Kenpo X. I wanted to follow up strong today. While I didn't hit 600, I got close, so I'm happy.
TIME: 58:58; CALORIES BURNED: 582; HEART RATE - AVG: 122, MAX: 156
SUNDAY - April 3, 2011 - Weigh In
==================================
WEIGHT: 180.0; Body Fat: 23.3%
A drop of .5 lbs and .3% Body Fat. I'm still not eating great, but it's a loss.
Sunday, March 27, 2011
After Round 7 Maintenance - Week of 3/21/2011
MONDAY - March 21, 2011 through SATURDAY - March 26, 2011 - REST ====================================================
My body needed a break. My knees are really sore and my mind also needed a break, as I was getting a little bit of burnout. I started P90X in May of 2008, and the only days I missed (aside from Sundays) were in September of 2009 when I took a week off because I was really sick, and physically couldn't do the workouts. I'm hoping this break helps me re-charge things, and I'm also thinking of taking next week off.
SUNDAY - March 27, 2011 - Weigh In
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Weight: 180.5 Body Fat: 23.6%
An increase of 1.4 lbs and .6% body fat. Both numbers are big increases. I had expected a small increase, but was hoping for nothing like that. I ate fairly well throughout the week. No sweets, except for two very small cookies on Friday. I had a few tuna subs during the week which had some mayo mixed in and some cheese on the top, and on Saturday, I finished off a piece and a half of stale pizza because I had nothing else in the house to eat. Not perfect, I know, but the thought and effort were there.
My body needed a break. My knees are really sore and my mind also needed a break, as I was getting a little bit of burnout. I started P90X in May of 2008, and the only days I missed (aside from Sundays) were in September of 2009 when I took a week off because I was really sick, and physically couldn't do the workouts. I'm hoping this break helps me re-charge things, and I'm also thinking of taking next week off.
SUNDAY - March 27, 2011 - Weigh In
============================
Weight: 180.5 Body Fat: 23.6%
An increase of 1.4 lbs and .6% body fat. Both numbers are big increases. I had expected a small increase, but was hoping for nothing like that. I ate fairly well throughout the week. No sweets, except for two very small cookies on Friday. I had a few tuna subs during the week which had some mayo mixed in and some cheese on the top, and on Saturday, I finished off a piece and a half of stale pizza because I had nothing else in the house to eat. Not perfect, I know, but the thought and effort were there.
Tuesday, March 15, 2011
After Round 7 Maintenance - Week of 3/14/2011
MONDAY - March 14, 2011 - Stationary Bike
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Time: 1:02:47
Calories Burned: 433
Heart Rate - Avg: 103 Max: 113
My knees were a bit beat up so I thought I'd pass on Plyo and try riding my stationary bike, which I haven't used in over a year. I was curious as to the calorie burn I'd get in an hour. Turns out it wasn't much. My heart rate never got real high, and stayed steady throughout the workout. The final calorie burn was exactly what I burned during my horrible Kenpo X workout on Saturday. I may do this again a few times duuring maintanance when my knees need a rest, or I simply need a change of pace, but I can't see myself relying on it full time.
TUESDAY - March 15, 2011 - Interval X Plus
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Time: 44:16
Calories Burned: 490
Heart Rate - Avg: 129 Max: 159
My body is getting really, really tired, and I'm seriously considering taking a week or two off to let it recover and let my mind refresh itself. I was really thinking of doing that today, as i was really exhausted when I got home, and my spirit wasn't there. However, I didn't want to not do it because I didn't feel like working out, so I went at it. I got a great calorie burn on this one. One of my highest with Interval X, so I'm happy I did it.
WEDNESDAY - March 16, 2011 - Kenpo Cardio Plus
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Time: 41:39
Calories Burned: 404
Heart Rate - Avg: 121 Max: 150
I felt good during the workout and the calorie burn was a bit above what I've been getting lately from this routine, so I'm happy. I'm still trying to eat better. It's still not great, but no junk.
THURSDAY - March 17, 2011 - Yoga X
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Time: 1:34:47
Calories Burned: 666
Heart Rate - Avg: 104 Max: 135
I really wasn't looking forward to a 90 minute workout today, so I was thinking of alternatives: Plyo (which I didn't do on Monday), or even repeating Kenpo Cardio Plus because I love it, and it's only 41 minutes. However, I decided to do Yoga X, and once again, I'm glad I did. My mind wandered a bit, but overall I felt good, and did a good job. My balancing was OK, but not perfect, and everything else went well.
FRIDAY - March 18. 2011 - Cardio X (Modified)
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Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:08
Calories Burned: 564
Heart Rate - Avg: 121 Max: 157
I got a good sweat worked up on this one, as I always do, but it really doesn't get going until the Core section, at which point my heart rate really gets elevated. I'm always going back and forth on whether I should do Insanity, but telling myself no. I'm thinking it's probably somehere near or above the intensity of the Core section of Cardio X, just for a lot longer than 10 minutes. I probably should consider it more. I never thought I could do P90X, and I have, so maybe I should look at Insanity in the same way.
SATURDAY - March 19, 2011 - Kenpo X
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Time: 59:04
Calories Burned: 615
Heart Rate - Avg: 126 Max: 157
I didn't eat really great during the first part of the day. Some greasy fish sticks and some pancakes (whole wheat), so I was feeling a bit heavy going into the workout, and was a bit stiff during the warmup. I didn't want to repeat my pathetic effort from last week, so once the actual workout began I really concentrated on trying to keep my heart rate up. It worked big time. I got my heart rate to 130 during the first section (punching), and noticed it hit 150 during a few of the kicking routines. It maxed out at 157 during Hook, Uppercut, Sidekick in the last section. I think this may be the first time I've ever hit 600 calories burned during this workout, so I'm very happy. I just need to concentrate on the eating a bit more, and make the committment. It's not bad, but could still be better.
SUNDAY - March 20, 2011 - Weigh In
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Weight: 179.1 Body Fat: 23.0%
A decrease of .1 lbs and .1% body fat. Could have been worse. I have been eating a lot more lately, but I haven't been eating a lot of sweets. I've had a few tuna subs lately, and I know there's a bit of mayo and cheese on those.
=================================
Time: 1:02:47
Calories Burned: 433
Heart Rate - Avg: 103 Max: 113
My knees were a bit beat up so I thought I'd pass on Plyo and try riding my stationary bike, which I haven't used in over a year. I was curious as to the calorie burn I'd get in an hour. Turns out it wasn't much. My heart rate never got real high, and stayed steady throughout the workout. The final calorie burn was exactly what I burned during my horrible Kenpo X workout on Saturday. I may do this again a few times duuring maintanance when my knees need a rest, or I simply need a change of pace, but I can't see myself relying on it full time.
TUESDAY - March 15, 2011 - Interval X Plus
=================================
Time: 44:16
Calories Burned: 490
Heart Rate - Avg: 129 Max: 159
My body is getting really, really tired, and I'm seriously considering taking a week or two off to let it recover and let my mind refresh itself. I was really thinking of doing that today, as i was really exhausted when I got home, and my spirit wasn't there. However, I didn't want to not do it because I didn't feel like working out, so I went at it. I got a great calorie burn on this one. One of my highest with Interval X, so I'm happy I did it.
WEDNESDAY - March 16, 2011 - Kenpo Cardio Plus
======================================
Time: 41:39
Calories Burned: 404
Heart Rate - Avg: 121 Max: 150
I felt good during the workout and the calorie burn was a bit above what I've been getting lately from this routine, so I'm happy. I'm still trying to eat better. It's still not great, but no junk.
THURSDAY - March 17, 2011 - Yoga X
=============================
Time: 1:34:47
Calories Burned: 666
Heart Rate - Avg: 104 Max: 135
I really wasn't looking forward to a 90 minute workout today, so I was thinking of alternatives: Plyo (which I didn't do on Monday), or even repeating Kenpo Cardio Plus because I love it, and it's only 41 minutes. However, I decided to do Yoga X, and once again, I'm glad I did. My mind wandered a bit, but overall I felt good, and did a good job. My balancing was OK, but not perfect, and everything else went well.
FRIDAY - March 18. 2011 - Cardio X (Modified)
===================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:08
Calories Burned: 564
Heart Rate - Avg: 121 Max: 157
I got a good sweat worked up on this one, as I always do, but it really doesn't get going until the Core section, at which point my heart rate really gets elevated. I'm always going back and forth on whether I should do Insanity, but telling myself no. I'm thinking it's probably somehere near or above the intensity of the Core section of Cardio X, just for a lot longer than 10 minutes. I probably should consider it more. I never thought I could do P90X, and I have, so maybe I should look at Insanity in the same way.
SATURDAY - March 19, 2011 - Kenpo X
==============================
Time: 59:04
Calories Burned: 615
Heart Rate - Avg: 126 Max: 157
I didn't eat really great during the first part of the day. Some greasy fish sticks and some pancakes (whole wheat), so I was feeling a bit heavy going into the workout, and was a bit stiff during the warmup. I didn't want to repeat my pathetic effort from last week, so once the actual workout began I really concentrated on trying to keep my heart rate up. It worked big time. I got my heart rate to 130 during the first section (punching), and noticed it hit 150 during a few of the kicking routines. It maxed out at 157 during Hook, Uppercut, Sidekick in the last section. I think this may be the first time I've ever hit 600 calories burned during this workout, so I'm very happy. I just need to concentrate on the eating a bit more, and make the committment. It's not bad, but could still be better.
SUNDAY - March 20, 2011 - Weigh In
============================
Weight: 179.1 Body Fat: 23.0%
A decrease of .1 lbs and .1% body fat. Could have been worse. I have been eating a lot more lately, but I haven't been eating a lot of sweets. I've had a few tuna subs lately, and I know there's a bit of mayo and cheese on those.
Monday, March 7, 2011
After Round 7 Maintenance - Week of 3/7/2011
MONDAY - March 7, 2011 - Plyometrics
==============================
Time: 58:49
Calories Burned: 653
Heart Rate - Avg: 130 Max: 160
I was a bit bummed because I ate pretty good the last week and it didn't show on the scale. I should know better, but it still gets frustrating a bit. I actually ate like crap Sunday and most of today, but the good part is I didn't like it, and I'll be back to eating well. I just needed to get the frustration out of my system. Today's workout started a bit slow from the frustration, but the more I got into it the better I felt about things. I turned in a pretty good sweat and calorie burn, so I'm happy.
TUESDAY - March 8, 2011 - Interval X Plus
================================
Time: 44:18
Calories Burned: 464
Heart Rate - Avg: 126 Max: 156
Interval X is always a good workout for me. It's almost impossible not to get a good calorie burn, and today fit right in. I'm still eating some junk here and there on purpose, and on the drive home from work today, I realized why. I ate pretty good last week, almost perfectly, and still added some weight and bodt fat. I thought it was just because I was pissed off and getting back at myself. However, today's realization was I'm eating the junk on purpose to see what effect it'll have on my weigh-in. If I lose weight, or even gain as much as I did last week, what's the point of eating well and depriving myself? The fact of the matter point is that I don't even enjoy the junk food anymore, and I know in the long run, it will catch up to me. It'll put me in worse health, and I know it certainly puts me in a worse state mentally and mood-wise. So maybe that small increase last week was a blessing in disguise.
WEDNESDAY - March 9, 2011 - Kenpo Cardio Plus
=====================================
Time: 41:37
Calories Burned: 407
Heart Rate - Avg: 122 Max: 151
"Brought It" today. This is a tough workout to really go full throttle, but I concentrated on going as hard as I could. Decent calorie burn. Certainly more than I've had from this workout lately. Still not eating great.
THURSDAY - March 10, 2011 - X Stretch
===============================
I allow myself a bit of flexibility with the schedule when I'm not on official rounds, so I did X Stretch today instead of Yoga X. I just needed an easy day. I wasn't as flexible today as usual, but it still went well. Ate much better today.
FRIDAY - March 11, 2011 - Cardio X (Modified)
===================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time:58:56
Calories Burned: 579
Heart Rate - Avg: 122 Max: 152
One of the better calorie burns I've had on this routine in a while. I noticed my heart rate was starting to get up early, which was encouraging. Still eating OK, but not perfect. Had a few cheese crackers at work, and another Diet Pepsi for lunch. I'm just not into eating great right now. Maybe it's the long winter that never seems to end. I'm itching for spring, and playing some golf.
SATURDAY - March 12, 2011 - Kenpo X
==============================
Time: 59:02
Calories Burned: 433
Heart Rate - Avg: 106 Max: 132
Crappy workout, and it all starts with the eating. I had a heavy lunch (chicken and baked beans)a few hours before the workout, and I was sluggish. My heart rate never got up. I really, really, really need to figure out my diet.
SUNDAY - March 13, 2011 - Weigh In
============================
Weight: 179.2 Body Fat: 23.1%
A loss of .5 lbs and .3% Body Fat. A step in the right direction. I was expecting an increase, but I didn't really eat too bad later in the week. I'm realizing I don't think I really need to follow a fixed diet per se. I know what I'm supposed to be eating, and what I'm not supposed to be eating, so it should work itself out.
==============================
Time: 58:49
Calories Burned: 653
Heart Rate - Avg: 130 Max: 160
I was a bit bummed because I ate pretty good the last week and it didn't show on the scale. I should know better, but it still gets frustrating a bit. I actually ate like crap Sunday and most of today, but the good part is I didn't like it, and I'll be back to eating well. I just needed to get the frustration out of my system. Today's workout started a bit slow from the frustration, but the more I got into it the better I felt about things. I turned in a pretty good sweat and calorie burn, so I'm happy.
TUESDAY - March 8, 2011 - Interval X Plus
================================
Time: 44:18
Calories Burned: 464
Heart Rate - Avg: 126 Max: 156
Interval X is always a good workout for me. It's almost impossible not to get a good calorie burn, and today fit right in. I'm still eating some junk here and there on purpose, and on the drive home from work today, I realized why. I ate pretty good last week, almost perfectly, and still added some weight and bodt fat. I thought it was just because I was pissed off and getting back at myself. However, today's realization was I'm eating the junk on purpose to see what effect it'll have on my weigh-in. If I lose weight, or even gain as much as I did last week, what's the point of eating well and depriving myself? The fact of the matter point is that I don't even enjoy the junk food anymore, and I know in the long run, it will catch up to me. It'll put me in worse health, and I know it certainly puts me in a worse state mentally and mood-wise. So maybe that small increase last week was a blessing in disguise.
WEDNESDAY - March 9, 2011 - Kenpo Cardio Plus
=====================================
Time: 41:37
Calories Burned: 407
Heart Rate - Avg: 122 Max: 151
"Brought It" today. This is a tough workout to really go full throttle, but I concentrated on going as hard as I could. Decent calorie burn. Certainly more than I've had from this workout lately. Still not eating great.
THURSDAY - March 10, 2011 - X Stretch
===============================
I allow myself a bit of flexibility with the schedule when I'm not on official rounds, so I did X Stretch today instead of Yoga X. I just needed an easy day. I wasn't as flexible today as usual, but it still went well. Ate much better today.
FRIDAY - March 11, 2011 - Cardio X (Modified)
===================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time:58:56
Calories Burned: 579
Heart Rate - Avg: 122 Max: 152
One of the better calorie burns I've had on this routine in a while. I noticed my heart rate was starting to get up early, which was encouraging. Still eating OK, but not perfect. Had a few cheese crackers at work, and another Diet Pepsi for lunch. I'm just not into eating great right now. Maybe it's the long winter that never seems to end. I'm itching for spring, and playing some golf.
SATURDAY - March 12, 2011 - Kenpo X
==============================
Time: 59:02
Calories Burned: 433
Heart Rate - Avg: 106 Max: 132
Crappy workout, and it all starts with the eating. I had a heavy lunch (chicken and baked beans)a few hours before the workout, and I was sluggish. My heart rate never got up. I really, really, really need to figure out my diet.
SUNDAY - March 13, 2011 - Weigh In
============================
Weight: 179.2 Body Fat: 23.1%
A loss of .5 lbs and .3% Body Fat. A step in the right direction. I was expecting an increase, but I didn't really eat too bad later in the week. I'm realizing I don't think I really need to follow a fixed diet per se. I know what I'm supposed to be eating, and what I'm not supposed to be eating, so it should work itself out.
Monday, February 28, 2011
After Round 7 - Maintenance - Week of 2/28/11
MONDAY - February 28, 2011 - Plyometrics
=================================
Time: 58:43
Calories Burned: 659
Heart Rate - Avg: 130 Max: 157
A good workout. My heart rate was up early, and I got a good calorie burn. My knees are still hurting a bit, but not as much as a few weeks ago, so I'm cautiously optimistic they're getting better. I'm still eating good. No excessive sugar.
TUESDAY - March 1, 2011 - Interval X Plus
================================
Time: 44:20
Calories Burned: 476
Heart Rate - Avg: 127 Max: 156
I felt pretty good throughout and got another good calorie burn. Had a Diet Pepsi with my lunch, but otherwise I'm still eating good.
WEDNESDAY - March 2, 2011 - Kenpo Cardio Plus
=====================================
Time: 41:40
Calories Burned: 360
Heart Rate - Avg: 114 Max: 142
Not a lot of energy today. I wasn't sluggish, but it just wasn't explosive. A low heart rate and calorie burn to show for it. No junk today again, but must figure out a way to have more energy for the workout.
THURSDAY - March 3, 2011 - Yoga X
============================
Time: 1:36:28
Calories Burned: 579
Heart Rate - Avg: 98 Max: 126
I was debating on whether to do Yoga X or X Stretch. I decided I wanted the extra calorie burn, so I decided to do Yoga X. I was expecting a phone call later in the evening, so I was hoping to get it in before that happened. Therefore, I started out feeling rushed, and then the phone rang 12 minutes into the workout, and the interruption totally threw me off for the remainder of the workout. It was one of the worst Yoga X workouts I've had in a long time. My mind was all over the place, my heart monitor was slipping down my chest, my balance stunk, and I just wanted to get it over with. There's days like that, and I'll move on. The energy has been down a bit the last few days, so this morning I stopped at Tim Horton's and got one of their bagel sandwiches and a large hot chocolate with whipped cream. It's the most junk I've eaten in a week, but I hoped it might jump start me. I'm not sure that happened, but it tasted good. The rest of the day I ate pretty clean.
FRIDAY - March 4, 2011 - Cardio X (Modified)
==================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:43
Calories Burned: 545
Heart Rate - Avg: 118 Max: 151
Not a great workout. There's days when this workout doesn't excite me, and today was one of those days. The energy stiil isn't there. I need to get that figured out. I just wasn't into it, and I certainly wasn't "Bringing It". I dread doing the Dreya Rolls. The entire routine, I'm thinking about doing them, and it brings down the mood of the entire rest of the workout. I had three squares of pizza for lunch. Not because I wanted them, but because everyone in the office ordered a party pizza, and I was too tired to try and figure out something on my own. The good part is that's all the junk I had. No pop. No snacks.
SATURDAY - March 5, 2011 - Kenpo X
=============================
Time: 59:09
Calories Burned: 466
Heart Rate - Avg: 110 Max: 138
Just an average Kenpo X workout. At one point I looked ay my heart rate monitor and saw it wasn't working properly, so I'm thinking the heart rate and calorie burn numbers are a bit lower than they should be. I'm wondering if that's happened in the past, where I think I really "brought it", but the numbers weren't there. Ate clean again today.
SUNDAY - March 6, 2011 - Weigh In
===========================
Weight: 179.7 Body Fat: 23.4%
An increase of .6 lbs and .3% Body Fat. I'm not sure why the increase. No sweets for the week, and only a few small pieces of pizza on Friday. I did have a few meals of whole wheat pasta with veggies, including one yesterday afternoon. Maybe that's it?
=================================
Time: 58:43
Calories Burned: 659
Heart Rate - Avg: 130 Max: 157
A good workout. My heart rate was up early, and I got a good calorie burn. My knees are still hurting a bit, but not as much as a few weeks ago, so I'm cautiously optimistic they're getting better. I'm still eating good. No excessive sugar.
TUESDAY - March 1, 2011 - Interval X Plus
================================
Time: 44:20
Calories Burned: 476
Heart Rate - Avg: 127 Max: 156
I felt pretty good throughout and got another good calorie burn. Had a Diet Pepsi with my lunch, but otherwise I'm still eating good.
WEDNESDAY - March 2, 2011 - Kenpo Cardio Plus
=====================================
Time: 41:40
Calories Burned: 360
Heart Rate - Avg: 114 Max: 142
Not a lot of energy today. I wasn't sluggish, but it just wasn't explosive. A low heart rate and calorie burn to show for it. No junk today again, but must figure out a way to have more energy for the workout.
THURSDAY - March 3, 2011 - Yoga X
============================
Time: 1:36:28
Calories Burned: 579
Heart Rate - Avg: 98 Max: 126
I was debating on whether to do Yoga X or X Stretch. I decided I wanted the extra calorie burn, so I decided to do Yoga X. I was expecting a phone call later in the evening, so I was hoping to get it in before that happened. Therefore, I started out feeling rushed, and then the phone rang 12 minutes into the workout, and the interruption totally threw me off for the remainder of the workout. It was one of the worst Yoga X workouts I've had in a long time. My mind was all over the place, my heart monitor was slipping down my chest, my balance stunk, and I just wanted to get it over with. There's days like that, and I'll move on. The energy has been down a bit the last few days, so this morning I stopped at Tim Horton's and got one of their bagel sandwiches and a large hot chocolate with whipped cream. It's the most junk I've eaten in a week, but I hoped it might jump start me. I'm not sure that happened, but it tasted good. The rest of the day I ate pretty clean.
FRIDAY - March 4, 2011 - Cardio X (Modified)
==================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:43
Calories Burned: 545
Heart Rate - Avg: 118 Max: 151
Not a great workout. There's days when this workout doesn't excite me, and today was one of those days. The energy stiil isn't there. I need to get that figured out. I just wasn't into it, and I certainly wasn't "Bringing It". I dread doing the Dreya Rolls. The entire routine, I'm thinking about doing them, and it brings down the mood of the entire rest of the workout. I had three squares of pizza for lunch. Not because I wanted them, but because everyone in the office ordered a party pizza, and I was too tired to try and figure out something on my own. The good part is that's all the junk I had. No pop. No snacks.
SATURDAY - March 5, 2011 - Kenpo X
=============================
Time: 59:09
Calories Burned: 466
Heart Rate - Avg: 110 Max: 138
Just an average Kenpo X workout. At one point I looked ay my heart rate monitor and saw it wasn't working properly, so I'm thinking the heart rate and calorie burn numbers are a bit lower than they should be. I'm wondering if that's happened in the past, where I think I really "brought it", but the numbers weren't there. Ate clean again today.
SUNDAY - March 6, 2011 - Weigh In
===========================
Weight: 179.7 Body Fat: 23.4%
An increase of .6 lbs and .3% Body Fat. I'm not sure why the increase. No sweets for the week, and only a few small pieces of pizza on Friday. I did have a few meals of whole wheat pasta with veggies, including one yesterday afternoon. Maybe that's it?
Monday, February 21, 2011
After Round 7 - Maintenance - Week of 2/21/11
Between Rounds Maintenance Schedule
=============================
The Plan is to do the same cardio schedule I did between Rounds 6 and 7:
Monday - Plyometrics
Tuesday - Interval X Plus
Wednesday - Kenpo Cardio Plus
Thursday - Yoga X
Friday - Cardio X (My modified Double Cardio version)
Saturday - Kenpo X
Sunday - Rest
I may also throw in a week of P90X Plus here and there to keep the strength up.
Also, I'm going to be adding some daily notes on my Nutrition along with the info on my workouts. Hopefully, that will hold me more accountable.
MONDAY - February 21, 2011 - Plyometrics
=================================
Time: 58:45 Pause Time: 0
Calories Burned: 630
Heart Rate - Avg: 127 Max: 156
I was a bit nervous about the cardio schedule because of my left knee situation, especially starting off with Plyo. However, I put the knee brace on and it seemed to hold up OK. I got a good workout in.
Nutrition: I ate like garbage yesterday (Sunday). I haven't been eating any junk lately so on the way back from grocery shopping I stopped and grabbed 2 Burger King Cheeseburgers. Not to justify things, but I haven't had one in months. I also made a homemade pizza with whole wheat dough and ate half of that. Today wasn't much better. Lunch today was a Wendy's Spicy Chicken Sandwich along with fries and a "medium" diet coke, which looked like a tub of Diet Coke when I got it. Haven't had much of any of those items lately either. I just needed a few "bad" days.
Also, after doing a little label reading research yesterday, I found the Baked Beans I had twice last week were loaded with sugar. There are alternative flavors with hardly any sugar, so I bought those instead. However, the real eye-opener was how much sugar was in the Cliff Protein Bars I've been eating. I'm going to definitely cut down on them and see if it makes a difference.
TUESDAY - February 22, 2011 - Interval X Plus
===================================
Time: 44:16 Pause Time: 0
Calories Burned: 450
Heart Rate - Avg: 124 Max: 154
I'm bummed a bit about my knee and my poor eating the last few days, so it was hard to get into the spirit of the workout. However, I still burned 450 calories, which is at the lower end of an Interval workout for me, but not far off from my average.
Nutrition: I really wanted to get back on track, as the poor eating is starting to get me depressed. I went back to my old breakfast of a Whole Wheat English Muffin with an egg, turkey bacon, and fat free cheese. When I got to the office I found someone had brought in a lot of sweets they didn't want. I held out for a while, but eventually caved, and had more than I should have. I realize it's affecting me mentally and phyically and I need to control it. I guess I just don't have a concrete plan. The P90X Nutrition Plan just doesn't seem to work for me, and I'm just feeling lost during the day right now. I've just been wanting to eat everything in sight. I did finish the day off with a Shakeology, which always makes me feel good.
WEDNESDAY - February 23, 2011 - Kenpo Cardio Plus
========================================
Time: 41:41 Pause Time: 0
Calories Burned: 391
Heart Rate - Avg: 119 Max: 148
This was one of my best Kenpo Cardio workouts. I felt good, kept pace with all the moves, and pretty much kept my balance. The calorie burn wasn't my highest, but it was a success otherwise. Nutritionwise, I ate good all day. Except for about 4 very small pieces of some chocolate thingys in the late afternoon to keep my energy up, everything else was good. An apple and oatmeal for breakfast, chicken taco for lunch, and a salad with two chicken breasts and some beans (the low sugar ones) for dinner.
THURSDAY - February 24, 2011 - Yoga X
===============================
Time: 1:35:00
Calories Burned: 605
Heart Rate - Avg: 100 Max: 133
My mind was wandering a lot, so I can't say this was a great workout. I was trying to concentrate, but found myself on auto-pilot a lot. I continued with my recent balance changes, and they worked OK in the vinyasa half, but I struggled with the Balance Postures on my left leg. Other than that, all was OK.
My eating was good and bad today. I started out good by passing up anything at Tim Horton's when I stopped to get something for a co-worker. However, a little while later, a company rep brought in some Tim Horton donuts. I ended up having a peanut one, but no more. Lunch was a tuna sub (forgot to order it on whole wheat), and I did have a can on Diet Pepsi. Post workout was an apple along with my regular low fat chocolate milk. I found myself really hungry afterwards and caved and finished the last two pieces of the pizza I'd made Sunday. It was on whole wheat, so it wasn't as bad as it could have been. I finished up with a Shakeology. It wasn't perfect, but it could have been a lot worse. No binges.
FRIDAY - February 25, 2011 - Cardio X (Modified)
=====================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:26
Calories Burned: 537
Heart Rate - Avg: 118 Max: 150
I hadn't eaten enough during the day and had very little energy. Not a great workout, and not a good calorie burn. I ate good during the day. No junk at all. I just didn't eat enough.
SATURDAY - February 26, 2011 - Kenpo X
================================
Time: 58:56
Calories Burned: 506
Heart Rate - Avg: 114 Max: 150
This was one of my best Kenpo X workouts ever. As I began the actual workout (after the warmup), I decided I was going to concentrate on keeping my heart rate up, and went though each move with that in mind, all the way to the end. Throughout the workout I noticed my heart rate was higher than normal. However, for some reason, my calorie burn and average heart rate didn't reflect this. The only thing I can figure is that my heart rate was lower than usual during the warmup and first few moves, so this brought the averages down a bit. Regardless, I was very, very happy with the workout. I ate good again today. No junk, but again, I think I still need to eat more.
SUNDAY - February 27. 2011 - Weigh In
==============================
Weight: 179.1 Body Fat: 23.1%
A loss of 2.4 lbs and .5% body fat. Great results. I basically concentrated on cutting down on the sugar. I stopped the Protein Bars after Tuesday, tried a lower sugar baked beans to go along with my chicken, and held myself back from eating excessive junk at work, even though it was available.
=============================
The Plan is to do the same cardio schedule I did between Rounds 6 and 7:
Monday - Plyometrics
Tuesday - Interval X Plus
Wednesday - Kenpo Cardio Plus
Thursday - Yoga X
Friday - Cardio X (My modified Double Cardio version)
Saturday - Kenpo X
Sunday - Rest
I may also throw in a week of P90X Plus here and there to keep the strength up.
Also, I'm going to be adding some daily notes on my Nutrition along with the info on my workouts. Hopefully, that will hold me more accountable.
MONDAY - February 21, 2011 - Plyometrics
=================================
Time: 58:45 Pause Time: 0
Calories Burned: 630
Heart Rate - Avg: 127 Max: 156
I was a bit nervous about the cardio schedule because of my left knee situation, especially starting off with Plyo. However, I put the knee brace on and it seemed to hold up OK. I got a good workout in.
Nutrition: I ate like garbage yesterday (Sunday). I haven't been eating any junk lately so on the way back from grocery shopping I stopped and grabbed 2 Burger King Cheeseburgers. Not to justify things, but I haven't had one in months. I also made a homemade pizza with whole wheat dough and ate half of that. Today wasn't much better. Lunch today was a Wendy's Spicy Chicken Sandwich along with fries and a "medium" diet coke, which looked like a tub of Diet Coke when I got it. Haven't had much of any of those items lately either. I just needed a few "bad" days.
Also, after doing a little label reading research yesterday, I found the Baked Beans I had twice last week were loaded with sugar. There are alternative flavors with hardly any sugar, so I bought those instead. However, the real eye-opener was how much sugar was in the Cliff Protein Bars I've been eating. I'm going to definitely cut down on them and see if it makes a difference.
TUESDAY - February 22, 2011 - Interval X Plus
===================================
Time: 44:16 Pause Time: 0
Calories Burned: 450
Heart Rate - Avg: 124 Max: 154
I'm bummed a bit about my knee and my poor eating the last few days, so it was hard to get into the spirit of the workout. However, I still burned 450 calories, which is at the lower end of an Interval workout for me, but not far off from my average.
Nutrition: I really wanted to get back on track, as the poor eating is starting to get me depressed. I went back to my old breakfast of a Whole Wheat English Muffin with an egg, turkey bacon, and fat free cheese. When I got to the office I found someone had brought in a lot of sweets they didn't want. I held out for a while, but eventually caved, and had more than I should have. I realize it's affecting me mentally and phyically and I need to control it. I guess I just don't have a concrete plan. The P90X Nutrition Plan just doesn't seem to work for me, and I'm just feeling lost during the day right now. I've just been wanting to eat everything in sight. I did finish the day off with a Shakeology, which always makes me feel good.
WEDNESDAY - February 23, 2011 - Kenpo Cardio Plus
========================================
Time: 41:41 Pause Time: 0
Calories Burned: 391
Heart Rate - Avg: 119 Max: 148
This was one of my best Kenpo Cardio workouts. I felt good, kept pace with all the moves, and pretty much kept my balance. The calorie burn wasn't my highest, but it was a success otherwise. Nutritionwise, I ate good all day. Except for about 4 very small pieces of some chocolate thingys in the late afternoon to keep my energy up, everything else was good. An apple and oatmeal for breakfast, chicken taco for lunch, and a salad with two chicken breasts and some beans (the low sugar ones) for dinner.
THURSDAY - February 24, 2011 - Yoga X
===============================
Time: 1:35:00
Calories Burned: 605
Heart Rate - Avg: 100 Max: 133
My mind was wandering a lot, so I can't say this was a great workout. I was trying to concentrate, but found myself on auto-pilot a lot. I continued with my recent balance changes, and they worked OK in the vinyasa half, but I struggled with the Balance Postures on my left leg. Other than that, all was OK.
My eating was good and bad today. I started out good by passing up anything at Tim Horton's when I stopped to get something for a co-worker. However, a little while later, a company rep brought in some Tim Horton donuts. I ended up having a peanut one, but no more. Lunch was a tuna sub (forgot to order it on whole wheat), and I did have a can on Diet Pepsi. Post workout was an apple along with my regular low fat chocolate milk. I found myself really hungry afterwards and caved and finished the last two pieces of the pizza I'd made Sunday. It was on whole wheat, so it wasn't as bad as it could have been. I finished up with a Shakeology. It wasn't perfect, but it could have been a lot worse. No binges.
FRIDAY - February 25, 2011 - Cardio X (Modified)
=====================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 58:26
Calories Burned: 537
Heart Rate - Avg: 118 Max: 150
I hadn't eaten enough during the day and had very little energy. Not a great workout, and not a good calorie burn. I ate good during the day. No junk at all. I just didn't eat enough.
SATURDAY - February 26, 2011 - Kenpo X
================================
Time: 58:56
Calories Burned: 506
Heart Rate - Avg: 114 Max: 150
This was one of my best Kenpo X workouts ever. As I began the actual workout (after the warmup), I decided I was going to concentrate on keeping my heart rate up, and went though each move with that in mind, all the way to the end. Throughout the workout I noticed my heart rate was higher than normal. However, for some reason, my calorie burn and average heart rate didn't reflect this. The only thing I can figure is that my heart rate was lower than usual during the warmup and first few moves, so this brought the averages down a bit. Regardless, I was very, very happy with the workout. I ate good again today. No junk, but again, I think I still need to eat more.
SUNDAY - February 27. 2011 - Weigh In
==============================
Weight: 179.1 Body Fat: 23.1%
A loss of 2.4 lbs and .5% body fat. Great results. I basically concentrated on cutting down on the sugar. I stopped the Protein Bars after Tuesday, tried a lower sugar baked beans to go along with my chicken, and held myself back from eating excessive junk at work, even though it was available.
Monday, February 14, 2011
ROUND 7 - WEEK 13
This is a Recovery Week
MONDAY - February 14, 2011 - Yoga X
=============================
Time: 1:34:58
Calories Burned: 738
Avg Heart Rate: 109
Max Heart Rate: 142
I felt pretty strong going in, and wanted to make this a good workout. I succeeded. It was one of my best Yoga X workouts ever. My mind didn't wander too much, and during the Vinyasas section I was able to concentrate on each move and tried to improve my balance my taking the weight off my inner heel and instead putting it on the front outer part of the foot. This was difficult to get used to, but it seemed to work. On the back foot of some of the moves I tried to do the same thing, but it was hard to keep my foot from rolling inwards. My ankles just don't bend that way. However, it's all a starting point, and I'll keep working at it. I pushed it during the second half of the workout also. My balance postures were OK, but not great, but everything else went well. I even held Crane for quite a bit of time. All in all, the extra effort seemed to pay off, as I burned 738 calories, which I believe is the most I've burned on any workout this round.
TUESDAY - February 15, 2011 - Core Synergistics
=====================================
Time: 57:49
Calories Burned: 577
Avg Heart Rate: 123
Max Heart Rate: 157
A good Core Synergistics workout. I did my best on all the moves. Can't ask for more than that.
WEDNESDAY - February 16, 2011 - Cardio X (Modified)
=========================================
MODIFICATION: Skipped the Yoga section. Did the Kenpo, Plyo, Core sections, then repeated them.
Time: 58:35
Calories Burned: 519
Avg Heart Rate: 115
Max Heart Rate: 150
I can't say the effort wasn't there, but the energy certainly wasn't. I just had no gas from the get go. I don't think I've been eating a lot of carbs lately, so that might have had something to do with it. I really noticed it in my Swing Kicks, as I felt like I was in slow motion.
THURSDAY - February 17, 2011 - X Stretch
=================================
Time: 57:46
Calories Burned: 212
Avg Heart Rate: 86
Max Heart Rate: 106
Everything went pretty good. I had a bit of a problem getting back on Camel becuse my quads were tight, but I was able to get flat on my back during the last 10 seconds or so of Hero Pose. I also got my stomach on the floor in Frog.
FRIDAY - February 18, 2011 - Core Synergistics
===================================
Time: 57:44
Calories Burned: 611
Avg Heart Rate: 126
Max Heart Rate: 160
Core is one workout where I'm pretty consistent. I'm usually doing the same number of reps with the same amount of weight, and I end up burning somewhere around 580-600 calories. Today was no exception. I did a few extra Staggered Hands Pushups to get things started, and a few extra reps on a few other moves, so it was somewhat of an improvement. It's still not my favorite workout, but overall it went well. The energy was there and I did my best.
SATURDAY - February 19, 2011 - Yoga X
===============================
Time: 1:36:21
Calories Burned: 735
Avg Heart Rate: 108
Max Heart Rate: 139
My last workout of the Round. I wanted to finish it off good and continue the momentum from Monday's excellent Yoga X workout. I did that. I continued working on my balance points, and they seemed to become more natural. Except for a minor interruption during Yoga Belly 7, my mind didn't wander too much. I held both Warrior 3 poses perfectly, and I only tapped the floor once during any of the Half-Moons (the last one). During the Balance Postures, I held all the ones on the right leg perfectly. I stuggled a bit on my leg leg ones, but they were better than usual. Crane wasn't as good, so I guess I'm not perfect, but overall I'm very, very happy I was able to build on Monday's effort and finish the Round off strong. I'll post my final thoughts on the Round tomorrow along with my Weigh In results.
SUNDAY - February 20, 2011 - Weigh In
==============================
Weight: 181.5 Body Fat: 23.6%
An increase of 1.4 lbs and .2% Body Fat. I don't know where that came from. I thought I ate great this week. The only sweets I had were a few pieces of peanut brittle on Thursday. I did have a protein bar each day for breakfast instead of my egg and turkey bacon on whole wheat english muffin. I also had another protein bar later in the day a few times, so maybe that's it. I also had two meals of pasta this week, and two cans of Bush's Baked Beans (one with chicken breasts and the other with pasta), so it might be one or both of those. I guess I'm going to have to figure out what it is because this is the second time this round I thought I ate good for the week and added on a bit of weight. Obviously I'm not happy with it, but I could, and will, look at it as an eye opener and an opportunity to find the problem, and therefore a solution.
ROUND 7 THOUGHTS
=================
I started the Round at 176.9 lbs with 22.7% body fat and finished it at 181.5 lbs and 23.6% body fat. As mentioned above, I'm not very happy with those results, and also a bit confused, but I will look for reasons and solutions. I'm sure part of it is the time of year, in that I'm not as active as I am during the spring, summer, and fall.
With that aside, I thought it was a good round. I started out slow in a few areas, notably pullups, but increased my strength in a lot of those areas. I used heavier weights on a lot of moves, I thought my Yoga improved, especially over that last week, and I was even able to trust myself to do some clap pushups. I also cut down my pause time on a few of the routines, which is also good.
The most important thing, however, is that I feel good about myself. Even though I've been doing this for almost 3 years, it's still not easy, and I feel like I accomplished something wonderful after each workout. That's the reason I continue. I still love it.
Right now, I'm concerned about my left knee, and am not sure where to go from here if it doesn't get better. I'm going to start my between rounds maintenance schedule and see how it reacts. Hopefully, it will get better.
MONDAY - February 14, 2011 - Yoga X
=============================
Time: 1:34:58
Calories Burned: 738
Avg Heart Rate: 109
Max Heart Rate: 142
I felt pretty strong going in, and wanted to make this a good workout. I succeeded. It was one of my best Yoga X workouts ever. My mind didn't wander too much, and during the Vinyasas section I was able to concentrate on each move and tried to improve my balance my taking the weight off my inner heel and instead putting it on the front outer part of the foot. This was difficult to get used to, but it seemed to work. On the back foot of some of the moves I tried to do the same thing, but it was hard to keep my foot from rolling inwards. My ankles just don't bend that way. However, it's all a starting point, and I'll keep working at it. I pushed it during the second half of the workout also. My balance postures were OK, but not great, but everything else went well. I even held Crane for quite a bit of time. All in all, the extra effort seemed to pay off, as I burned 738 calories, which I believe is the most I've burned on any workout this round.
TUESDAY - February 15, 2011 - Core Synergistics
=====================================
Time: 57:49
Calories Burned: 577
Avg Heart Rate: 123
Max Heart Rate: 157
A good Core Synergistics workout. I did my best on all the moves. Can't ask for more than that.
WEDNESDAY - February 16, 2011 - Cardio X (Modified)
=========================================
MODIFICATION: Skipped the Yoga section. Did the Kenpo, Plyo, Core sections, then repeated them.
Time: 58:35
Calories Burned: 519
Avg Heart Rate: 115
Max Heart Rate: 150
I can't say the effort wasn't there, but the energy certainly wasn't. I just had no gas from the get go. I don't think I've been eating a lot of carbs lately, so that might have had something to do with it. I really noticed it in my Swing Kicks, as I felt like I was in slow motion.
THURSDAY - February 17, 2011 - X Stretch
=================================
Time: 57:46
Calories Burned: 212
Avg Heart Rate: 86
Max Heart Rate: 106
Everything went pretty good. I had a bit of a problem getting back on Camel becuse my quads were tight, but I was able to get flat on my back during the last 10 seconds or so of Hero Pose. I also got my stomach on the floor in Frog.
FRIDAY - February 18, 2011 - Core Synergistics
===================================
Time: 57:44
Calories Burned: 611
Avg Heart Rate: 126
Max Heart Rate: 160
Core is one workout where I'm pretty consistent. I'm usually doing the same number of reps with the same amount of weight, and I end up burning somewhere around 580-600 calories. Today was no exception. I did a few extra Staggered Hands Pushups to get things started, and a few extra reps on a few other moves, so it was somewhat of an improvement. It's still not my favorite workout, but overall it went well. The energy was there and I did my best.
SATURDAY - February 19, 2011 - Yoga X
===============================
Time: 1:36:21
Calories Burned: 735
Avg Heart Rate: 108
Max Heart Rate: 139
My last workout of the Round. I wanted to finish it off good and continue the momentum from Monday's excellent Yoga X workout. I did that. I continued working on my balance points, and they seemed to become more natural. Except for a minor interruption during Yoga Belly 7, my mind didn't wander too much. I held both Warrior 3 poses perfectly, and I only tapped the floor once during any of the Half-Moons (the last one). During the Balance Postures, I held all the ones on the right leg perfectly. I stuggled a bit on my leg leg ones, but they were better than usual. Crane wasn't as good, so I guess I'm not perfect, but overall I'm very, very happy I was able to build on Monday's effort and finish the Round off strong. I'll post my final thoughts on the Round tomorrow along with my Weigh In results.
SUNDAY - February 20, 2011 - Weigh In
==============================
Weight: 181.5 Body Fat: 23.6%
An increase of 1.4 lbs and .2% Body Fat. I don't know where that came from. I thought I ate great this week. The only sweets I had were a few pieces of peanut brittle on Thursday. I did have a protein bar each day for breakfast instead of my egg and turkey bacon on whole wheat english muffin. I also had another protein bar later in the day a few times, so maybe that's it. I also had two meals of pasta this week, and two cans of Bush's Baked Beans (one with chicken breasts and the other with pasta), so it might be one or both of those. I guess I'm going to have to figure out what it is because this is the second time this round I thought I ate good for the week and added on a bit of weight. Obviously I'm not happy with it, but I could, and will, look at it as an eye opener and an opportunity to find the problem, and therefore a solution.
ROUND 7 THOUGHTS
=================
I started the Round at 176.9 lbs with 22.7% body fat and finished it at 181.5 lbs and 23.6% body fat. As mentioned above, I'm not very happy with those results, and also a bit confused, but I will look for reasons and solutions. I'm sure part of it is the time of year, in that I'm not as active as I am during the spring, summer, and fall.
With that aside, I thought it was a good round. I started out slow in a few areas, notably pullups, but increased my strength in a lot of those areas. I used heavier weights on a lot of moves, I thought my Yoga improved, especially over that last week, and I was even able to trust myself to do some clap pushups. I also cut down my pause time on a few of the routines, which is also good.
The most important thing, however, is that I feel good about myself. Even though I've been doing this for almost 3 years, it's still not easy, and I feel like I accomplished something wonderful after each workout. That's the reason I continue. I still love it.
Right now, I'm concerned about my left knee, and am not sure where to go from here if it doesn't get better. I'm going to start my between rounds maintenance schedule and see how it reacts. Hopefully, it will get better.
Monday, February 7, 2011
ROUND 7 - WEEK 12
This is a P90X Plus Week
MONDAY - February 7, 2011 - Upper Plus
===============================
Time: 47:06
Calories Burned: 498
Avg Heart Rate: 127
Max Heart Rate: 160
Easily the best Upper Plus workout I've ever had. I did as many, or more reps than I've ever done, and I cut my "Pause Time" down to about 4 minutes. The first few times I did Upper Plus this round, my "pause time' was about 12 minutes for the workout. Today, I didn't even hit the pause button until midway through the third set. By the time I got to "Biceps Everything", the second last exercise, my arms were spent, and I actually had to pause in the middle of that for about 20 seconds so I could get in my 32 reps. I took another small break and finished it up with 15 Combat Pushups, where I'd been stuck on 14 this round. I'm happy with the workout.
TUESDAY - February 8, 2011 - Interval X Plus
==================================
Time: 44:18
Calories Burned: 473
Avg Heart Rate: 127
Max Heart Rate: 155
I looked at my numbers for this routine this round and the calorie burns and heart rates are all similar. However, there's been times when I've felt really sluggish during the workout and other times I haven't. Today was one of the good days. I felt really crisp throughout, and that always makes it a good workout.
WEDNESDAY - February 9, 2011 - Total Body Plus
=====================================
Time: 56:30
Calories Burned: 600
Avg Heart Rate: 126
Max Heart Rate: 153
I'm starting to think about this routine like I think about Core Synergistics. Not my favorite workout. There's just too many moves I don't like. I'm also gassed early on this one. It might be the long warmup, which is more like a mini-workout that a warmup. The third move, Deadlift Curl Presses also wears me out, so I tried decreasing the weight today from 30lbs to 25 lbs to see if that helped, It didn't. I took a lot of breaks, but did finish it up. I also burned 600 calories, which is good. I get another chance at this routine on Friday, so maybe I'll have a better attitude about it.
THURSDAY - February 10, 2011 - Yoga X
===============================
Time: 1:35:27
Calories Burned: 614
Avg Heart Rate: 101
Max Heart Rate: 130
I wasn't concentrating much of the time, and I spent a lot of time being frustrated over my lack of balance. It just wasn't a great session.
FRIDAY - February 11, 2011 - Total Body Plus
==================================
Time: 56:57
Calories Burned: 600
Avg Heart Rate: 126
Max Heart Rate: 154
My attitude was bit better, but the numbers were almost identical to Wednesday's workout. Even though it's not my favorite workout, I still put in a good effort. I do want to cut down on the Pause time in the future.
SATURDAY - February 12, 2011 - Kenpo Cardio Plus
=======================================
Time: 41:40
Calories Burned: 400
Avg Heart Rate: 120
Max Heart Rate: 148
I was felling a bit uncoordinated on a few of the moves, so I think I was maybe holding back a tiny bit so I didn't fall on my head. Hence, the low calorie burn. However, I still enjoyed the workout however.
SUNDAY - February 13, 2011 - Weigh in and Abs/Core Plus
============================================
Weight: 180.1 Body Fat: 23.4%
A decrease of .4 lbs and no change in body fat %. I actually thought I might have an increase because my eating wasn't great this week, but it wasn't bad either. I guess I shouldn't be satisfied with just settling for what happens. If I really want my abs to "pop" and really feel great most of the time, I should be making it happen.
ABS/CORE PLUS
Time: 24:25
Calories Burned: 241
Avg Heart Rate: 122
Max Heart Rate: 205
Maybe my best effort at this routine. I tried to minimize the pause time by writing down my results for multiple moves instead of after each one. One thing I noticed is that for the small amount of time it takes to do this workout, I burn a lot of calories. And that's starting with minimal warmup and a low heart rate. I also noticed my max heart rate spikes around 200 somewhere. I'm guessing it's on one of the hanging moves. Overall, a good job.
MONDAY - February 7, 2011 - Upper Plus
===============================
Time: 47:06
Calories Burned: 498
Avg Heart Rate: 127
Max Heart Rate: 160
Easily the best Upper Plus workout I've ever had. I did as many, or more reps than I've ever done, and I cut my "Pause Time" down to about 4 minutes. The first few times I did Upper Plus this round, my "pause time' was about 12 minutes for the workout. Today, I didn't even hit the pause button until midway through the third set. By the time I got to "Biceps Everything", the second last exercise, my arms were spent, and I actually had to pause in the middle of that for about 20 seconds so I could get in my 32 reps. I took another small break and finished it up with 15 Combat Pushups, where I'd been stuck on 14 this round. I'm happy with the workout.
TUESDAY - February 8, 2011 - Interval X Plus
==================================
Time: 44:18
Calories Burned: 473
Avg Heart Rate: 127
Max Heart Rate: 155
I looked at my numbers for this routine this round and the calorie burns and heart rates are all similar. However, there's been times when I've felt really sluggish during the workout and other times I haven't. Today was one of the good days. I felt really crisp throughout, and that always makes it a good workout.
WEDNESDAY - February 9, 2011 - Total Body Plus
=====================================
Time: 56:30
Calories Burned: 600
Avg Heart Rate: 126
Max Heart Rate: 153
I'm starting to think about this routine like I think about Core Synergistics. Not my favorite workout. There's just too many moves I don't like. I'm also gassed early on this one. It might be the long warmup, which is more like a mini-workout that a warmup. The third move, Deadlift Curl Presses also wears me out, so I tried decreasing the weight today from 30lbs to 25 lbs to see if that helped, It didn't. I took a lot of breaks, but did finish it up. I also burned 600 calories, which is good. I get another chance at this routine on Friday, so maybe I'll have a better attitude about it.
THURSDAY - February 10, 2011 - Yoga X
===============================
Time: 1:35:27
Calories Burned: 614
Avg Heart Rate: 101
Max Heart Rate: 130
I wasn't concentrating much of the time, and I spent a lot of time being frustrated over my lack of balance. It just wasn't a great session.
FRIDAY - February 11, 2011 - Total Body Plus
==================================
Time: 56:57
Calories Burned: 600
Avg Heart Rate: 126
Max Heart Rate: 154
My attitude was bit better, but the numbers were almost identical to Wednesday's workout. Even though it's not my favorite workout, I still put in a good effort. I do want to cut down on the Pause time in the future.
SATURDAY - February 12, 2011 - Kenpo Cardio Plus
=======================================
Time: 41:40
Calories Burned: 400
Avg Heart Rate: 120
Max Heart Rate: 148
I was felling a bit uncoordinated on a few of the moves, so I think I was maybe holding back a tiny bit so I didn't fall on my head. Hence, the low calorie burn. However, I still enjoyed the workout however.
SUNDAY - February 13, 2011 - Weigh in and Abs/Core Plus
============================================
Weight: 180.1 Body Fat: 23.4%
A decrease of .4 lbs and no change in body fat %. I actually thought I might have an increase because my eating wasn't great this week, but it wasn't bad either. I guess I shouldn't be satisfied with just settling for what happens. If I really want my abs to "pop" and really feel great most of the time, I should be making it happen.
ABS/CORE PLUS
Time: 24:25
Calories Burned: 241
Avg Heart Rate: 122
Max Heart Rate: 205
Maybe my best effort at this routine. I tried to minimize the pause time by writing down my results for multiple moves instead of after each one. One thing I noticed is that for the small amount of time it takes to do this workout, I burn a lot of calories. And that's starting with minimal warmup and a low heart rate. I also noticed my max heart rate spikes around 200 somewhere. I'm guessing it's on one of the hanging moves. Overall, a good job.
Monday, January 31, 2011
ROUND 7 - WEEK 11
This is a Classic Phase Two Week
MONDAY - January 31, 2011 - Chest, Shoulders, and Triceps
============================================
Time: 58:55
Calories Burned: 570
Avg Heart Rate: 121
Max Heart Rate: 160
A very good workout. I increased my reps on a few moves (36 Chair Dips, 24 Pike Presses, 68 Cross Body Blows), and actually did 8 Clap pushups off the floor. They weren't pretty, but I did them. I decreased the weight from 25 to 20 lbs on the Front to Back Tricep Extensions, but did more reps. I'd been struggling with 25 lbs on some of the other tricep moves, and just wanted to back off a bit.
TUESDAY - February 1, 2011 - Plyometrics
================================
Time: 58:45
Calories Burned: 625
Avg Heart Rate: 127
Max Heart Rate: 156
My left knee is still injured so I'm still not able to go full blast on this workout. I probably shouldn't even be doing Plyo with the injury, but I really like the workout, so I went at it. I wore my knee brace again. It limited my mobility on some of the moves, but otherwise things went OK. I'm hoping the knee heals on it's own, but deep inside I'm not sure that's going to happen.
WEDNESDAY - February 2, 2011 - Back and Biceps
======================================
Time: 1:00:55
Calories Burned: 596
Avg Heart Rate: 121
Max Heart Rate: 181
I used the same weight I did last time, but I increased my reps on some of the moves. Once again, I need to consider upping my weight and doing less reps, but for some reason I think doing less reps means I'm doing less of a workout. I need to get over that mindset. The pullups still aren't great, but I didn't struggle with them as much as I do sometimes. I also cut about 5 minutes off my usual pause time for this workout, so that's also a plus.
THURSDAY - February 3, 2011 - Yoga X
==============================
Time: 1:35:38
Calories Burned: 575
Avg Heart Rate: 98
Max Heart Rate: 126
An above average Yoga X. I was able to concentrate on the moves for the most part, with very little mind wandering. While still not great, my balancing was better than usual. My balance is something I'm going to keep working on, as it's a challenge.
FRIDAY - February 4, 2011 - Legs and Back
================================
Time: 59:50
Calories Burned: 571
Avg Heart Rate: 120
Max Heart Rate: 159
This was one of my best Legs and Back workouts. I still need to work on the balance a bit, but things just seemed to flow smoothly today. The leg exercises went well, and I increased my pullups by 6 over my workout from 2 weeks ago.
SATURDAY - February 5, 2011 - Kenpo X
===============================
Time: 58:55
Calories Burned: 483
Avg Heart Rate: 112
Max Heart Rate: 138
Just a pathetic effort as shown by my heart rate numbers. I had no energy and was sluggish the entire workout. Bad eating had something to do with it. I was low on food in the house so for lunch I finished off the last 20% or so of a container of low fat ice cream. Bad me.
SUNDAY - February 6, 2011 - Weign In and Ab Ripper X
=========================================
Weight: 180.5 Body Fat: 23.4%
An increase of 1 lb and .2% body fat. I didn't eat real good this week, so this wasn't unexpected.
AB RIPPER X
Time: 17:51
Calories Burned: 133
Avg Heart Rate: 106
Max Heart Rate: 147
Total Moves: 402
Did the workout during Super Bowl halftime. The 402 total moves included 88 Mason Twists.
MONDAY - January 31, 2011 - Chest, Shoulders, and Triceps
============================================
Time: 58:55
Calories Burned: 570
Avg Heart Rate: 121
Max Heart Rate: 160
A very good workout. I increased my reps on a few moves (36 Chair Dips, 24 Pike Presses, 68 Cross Body Blows), and actually did 8 Clap pushups off the floor. They weren't pretty, but I did them. I decreased the weight from 25 to 20 lbs on the Front to Back Tricep Extensions, but did more reps. I'd been struggling with 25 lbs on some of the other tricep moves, and just wanted to back off a bit.
TUESDAY - February 1, 2011 - Plyometrics
================================
Time: 58:45
Calories Burned: 625
Avg Heart Rate: 127
Max Heart Rate: 156
My left knee is still injured so I'm still not able to go full blast on this workout. I probably shouldn't even be doing Plyo with the injury, but I really like the workout, so I went at it. I wore my knee brace again. It limited my mobility on some of the moves, but otherwise things went OK. I'm hoping the knee heals on it's own, but deep inside I'm not sure that's going to happen.
WEDNESDAY - February 2, 2011 - Back and Biceps
======================================
Time: 1:00:55
Calories Burned: 596
Avg Heart Rate: 121
Max Heart Rate: 181
I used the same weight I did last time, but I increased my reps on some of the moves. Once again, I need to consider upping my weight and doing less reps, but for some reason I think doing less reps means I'm doing less of a workout. I need to get over that mindset. The pullups still aren't great, but I didn't struggle with them as much as I do sometimes. I also cut about 5 minutes off my usual pause time for this workout, so that's also a plus.
THURSDAY - February 3, 2011 - Yoga X
==============================
Time: 1:35:38
Calories Burned: 575
Avg Heart Rate: 98
Max Heart Rate: 126
An above average Yoga X. I was able to concentrate on the moves for the most part, with very little mind wandering. While still not great, my balancing was better than usual. My balance is something I'm going to keep working on, as it's a challenge.
FRIDAY - February 4, 2011 - Legs and Back
================================
Time: 59:50
Calories Burned: 571
Avg Heart Rate: 120
Max Heart Rate: 159
This was one of my best Legs and Back workouts. I still need to work on the balance a bit, but things just seemed to flow smoothly today. The leg exercises went well, and I increased my pullups by 6 over my workout from 2 weeks ago.
SATURDAY - February 5, 2011 - Kenpo X
===============================
Time: 58:55
Calories Burned: 483
Avg Heart Rate: 112
Max Heart Rate: 138
Just a pathetic effort as shown by my heart rate numbers. I had no energy and was sluggish the entire workout. Bad eating had something to do with it. I was low on food in the house so for lunch I finished off the last 20% or so of a container of low fat ice cream. Bad me.
SUNDAY - February 6, 2011 - Weign In and Ab Ripper X
=========================================
Weight: 180.5 Body Fat: 23.4%
An increase of 1 lb and .2% body fat. I didn't eat real good this week, so this wasn't unexpected.
AB RIPPER X
Time: 17:51
Calories Burned: 133
Avg Heart Rate: 106
Max Heart Rate: 147
Total Moves: 402
Did the workout during Super Bowl halftime. The 402 total moves included 88 Mason Twists.
Monday, January 24, 2011
ROUND 7 - WEEK 10
This is a Plus Week
MONDAY - January 24, 2011 - Upper Plus
===============================
Time: 54:49
Calories Burned: 633
Avg Heart Rate: 132
Max Heart Rate: 162
I had Jury Duty today and was exhausted when I got home. I hadn't had a lot to eat during the day, I really wasn't in the mood to workout, but did my best. I got all the moves in, with mostly the same reps and weight as last time, but I did have a lot of "pause" time. Still, my arms felt like jello when I was done, and I think it was a successful workout.
TUESDAY - January 25, 2011 - Interval X Plus
==================================
Time: 44:16
Calories Burned: 464
Avg Heart Rate: 126
Max Heart Rate: 155
During the first part of the workout, I was still a bit sluggish from the 2 hour and 15 minute "nap" I took when I got home. After the first few moves I was OK and finished pretty well. Not my best Interval X workout, but probably not my worst either.
WEDNESDAY - January 26, 2011 - Total Body Plus
=====================================
Time: 55:32
Calories Burned: 596
Avg Heart Rate: 127
Max Heart Rate: 154
No nap today. I got home, and pretty much got right into it. I found I had much more energy than usual, so maybe this is something I'll have to keep doing. The workout went OK. I'm still taking a lot of breaks with this workout, about 10 minutes in "pause" time today, but I'm also not taking any of the exercises off. I'm doing the best I can. The third move, Dead Lift Curl Press, is the one that starts to wear me out. I'm using 30 lb weights, which doesn't seem like a whole lot, but it tires you real quick.
THURSDAY - January 27, 2011 - Yoga X
==============================
Time: 1:35:49
Calories Burned: 570
Avg Heart Rate: 99
Max Heart Rate: 128
No nap again today, and I felt good during the entire workout. My mind wandered a bit here and there, but I was relaxed throughout. My balance was really off on my Half Moons and my left leg Balance Postures. My right leg balance postures were almost perfect. I even held Crane for a long time.
I've been eating a lot better lately. I haven't touched any sweets since last Wednesday. Today, someone brought some chocolate cake into the office. Normally, I'd have dived in, but not today.
FRIDAY - January 28, 2011 - Upper Plus
==============================
Time: 50:30
Calories Burned: 493
Avg Heart Rate: 121
Max Heart Rate: 159
I took a lot less breaks than usual on this routine, and didn't take any during the first half. I did a few more reps on a few of the moves, and equaled what I'd done before on all the others. Overall, I felt good with the workout.
SATURDAY - January 29, 2011 - Kenpo Cardio Plus
======================================
Time: 41:40
Calories Burned: 375
Avg Heart Rate: 116
Max Heart Rate: 147
My favorite workout, but not a great job today. I was sluggish all the way through. However, 375 calories burned is riduculously low. My calorie burns the last three days have all been real low, so I'm not sure if something is going on with my heart rate monitor or not. Today was a bad workout, but not that bad, and the previous two days were average to above average. I'll keep an eye on it.
SUNDAY - Jamuary 30, 2011 - Weigh In and Abs/Core Plus
============================================
WEIGH IN
Weight: 179.5 Body Fat: 23.2%
An increase of .8 lbs and .2% body fat. A huge surprise and disappointment. I thought I ate great this week. No sweets except for 3 very small Pumpkin Drop cookies someone had made for me. I also feel better and tighter, which is what I guess really counts. I think I might have to really start looking at what else I'm eating in the non-sweets category. I had a small can of Bush's Beans with my chicken the other day. I throw some store brand peanut butter into my Shakeology and Oatmeal. I eat about 5 Clif Protein Bars during the week. Maybe these things add up, or maybe it's just something else that affected todays weigh in. Who knows?
ABS/CORE PLUS
Time: 25:25
Calories Burned: 245
Avg Heart Rate: 120
Max Heart Rate: 146
Nothing exciting to say. I took a few small breaks here and there to write things down, but otherwise got through it OK.
MONDAY - January 24, 2011 - Upper Plus
===============================
Time: 54:49
Calories Burned: 633
Avg Heart Rate: 132
Max Heart Rate: 162
I had Jury Duty today and was exhausted when I got home. I hadn't had a lot to eat during the day, I really wasn't in the mood to workout, but did my best. I got all the moves in, with mostly the same reps and weight as last time, but I did have a lot of "pause" time. Still, my arms felt like jello when I was done, and I think it was a successful workout.
TUESDAY - January 25, 2011 - Interval X Plus
==================================
Time: 44:16
Calories Burned: 464
Avg Heart Rate: 126
Max Heart Rate: 155
During the first part of the workout, I was still a bit sluggish from the 2 hour and 15 minute "nap" I took when I got home. After the first few moves I was OK and finished pretty well. Not my best Interval X workout, but probably not my worst either.
WEDNESDAY - January 26, 2011 - Total Body Plus
=====================================
Time: 55:32
Calories Burned: 596
Avg Heart Rate: 127
Max Heart Rate: 154
No nap today. I got home, and pretty much got right into it. I found I had much more energy than usual, so maybe this is something I'll have to keep doing. The workout went OK. I'm still taking a lot of breaks with this workout, about 10 minutes in "pause" time today, but I'm also not taking any of the exercises off. I'm doing the best I can. The third move, Dead Lift Curl Press, is the one that starts to wear me out. I'm using 30 lb weights, which doesn't seem like a whole lot, but it tires you real quick.
THURSDAY - January 27, 2011 - Yoga X
==============================
Time: 1:35:49
Calories Burned: 570
Avg Heart Rate: 99
Max Heart Rate: 128
No nap again today, and I felt good during the entire workout. My mind wandered a bit here and there, but I was relaxed throughout. My balance was really off on my Half Moons and my left leg Balance Postures. My right leg balance postures were almost perfect. I even held Crane for a long time.
I've been eating a lot better lately. I haven't touched any sweets since last Wednesday. Today, someone brought some chocolate cake into the office. Normally, I'd have dived in, but not today.
FRIDAY - January 28, 2011 - Upper Plus
==============================
Time: 50:30
Calories Burned: 493
Avg Heart Rate: 121
Max Heart Rate: 159
I took a lot less breaks than usual on this routine, and didn't take any during the first half. I did a few more reps on a few of the moves, and equaled what I'd done before on all the others. Overall, I felt good with the workout.
SATURDAY - January 29, 2011 - Kenpo Cardio Plus
======================================
Time: 41:40
Calories Burned: 375
Avg Heart Rate: 116
Max Heart Rate: 147
My favorite workout, but not a great job today. I was sluggish all the way through. However, 375 calories burned is riduculously low. My calorie burns the last three days have all been real low, so I'm not sure if something is going on with my heart rate monitor or not. Today was a bad workout, but not that bad, and the previous two days were average to above average. I'll keep an eye on it.
SUNDAY - Jamuary 30, 2011 - Weigh In and Abs/Core Plus
============================================
WEIGH IN
Weight: 179.5 Body Fat: 23.2%
An increase of .8 lbs and .2% body fat. A huge surprise and disappointment. I thought I ate great this week. No sweets except for 3 very small Pumpkin Drop cookies someone had made for me. I also feel better and tighter, which is what I guess really counts. I think I might have to really start looking at what else I'm eating in the non-sweets category. I had a small can of Bush's Beans with my chicken the other day. I throw some store brand peanut butter into my Shakeology and Oatmeal. I eat about 5 Clif Protein Bars during the week. Maybe these things add up, or maybe it's just something else that affected todays weigh in. Who knows?
ABS/CORE PLUS
Time: 25:25
Calories Burned: 245
Avg Heart Rate: 120
Max Heart Rate: 146
Nothing exciting to say. I took a few small breaks here and there to write things down, but otherwise got through it OK.
Monday, January 17, 2011
ROUND 7 - WEEK 9
This is a Classic Phase 1 Week
MONDAY - January 17, 2011 - Chest and Back
==================================
Time: 57:39
Calories Burned: 595
Avg Heart Rate: 125
Max Heart Rate: 168
Total Pushups: 210
Total Pullups: 26
An increase of 4 pushups from last time. An increase on the Standard, Military, Wide, and Diamonds, and a decrease on the Declines and the Dive Bombers. I was just out of gas by the time I got to them. Also, one less pullup than last time. I only did one Wide Front Pullup on the second time through. Still disappointing on the pullups, but I did my best.
TUESDAY - January 18, 2011 - Plyometrics
================================
Time: 58:39
Calories Burned: 622
Avg Heart Rate: 126
Max Heart Rate: 155
My left knee is still very sore from doing Plyo two weeks ago. I actually think it may be damaged, not just sore. The entire day I was planning on doing my Modified Cardio X workout instead, because I didn't want to further damage the knee. While taking a small rest before my workout, I was debating whether I could get through Plyo, but as I started to put on my sweats, my knee twinged a bit, so I decided on Cardio X. Then I saw my old elastic knee brace I'd been thinking of using, tried it on, liked the way it felt, and did Plyo after all. The brace seemed to hold up well. I held back a little during the workout because I was still a bit nervous about the knee, but I got through it. I'm typing this a few hours after the workout, and the knee is about as sore as it was before the workout. I'll know more in the next few days. I'm hoping it's a temporary solution until the knee heals itself, or I decide Plyo is too big of a risk. I'd hate to get to that point.
WEDNESDAY - January 19, 2011 - Shoulders and Arms
=========================================
Time: 1:03:35
Calories Burned: 641
Avg Heart Rate: 120
Max Heart Rate: 157
This was pretty much a repeat of what I did the first two times this round. I did a few less Deep Swimmers Presses on the second go around, but did a few more Chair Dips and Side-Tri-Rises than I did before. Everything else was the same as last time, including the weights. I'm doing 12 reps on a lot of the moves, so maybe it's time to bump up the weight to where I can only do 8 reps.
THURSDAY - January 20, 2011 - Yoga X
==============================
Time: 1:35:29
Calories Burned: 547
Avg Heart Rate: 97
Max Heart Rate: 127
Just an absolutely horrible workout. I thought I'd try turning out the lights and just using the light of the TV to do the workout, just as a change of pace and atmosphere. It wasn't working. It was hard to keep my focus, literally, because I couldn't focus on spots on the wall, etc. This caused my balance to stink, and I was falling out of my poses. After the Chair Salutation move, I went to turn the lights on and the lightbulb blew out, so I had to finish up in the dark. Not a good sign. The second half was a bit better, but by then I was so not into it that my mind wandered throughout. My calorie burn was also near the lowest it's ever been for Yoga X, probably because I wasn't holding my poses as well as I should have. Bad workout. Move on.
FRIDAY - January 21, 2011 - Legs and Back
================================
Time: 59:06
Calories Burned: 572
Avg Heart Rate: 121
Max Heart Rate: 158
Total Pullups: 71
Another bad workout. I'm just tired overall, some physical, but mostly mentally. I was just going through the motions on a lot of the moves. My balance was poor today and it was frustrating me a lot. Instead of fighting to concentrate and correct it, I just let it get the best of me. I did increase my pullups, which is good. However, I felt I could have done more.
SATURDAY - January 22, 2011 - Kenpo X
===============================
Time: 58:54
Calories Burned: 560
Avg Heart Rate: 120
Max Heart Rate: 148
After poor workouts the last two days, I really wanted to put in a good effort on this one, and I did. I concentrated on what I was doing and worked up a pretty good sweat. I'm happy with it.
SUNDAY - January 23, 2011 - Weigh-In and Ab Ripper X
==========================================
Weight: 178.7 Body Fat: 23.0%
A drop of 1.8 lbs and .4% Body Fat. I ate like garbage the first half of the week. I had a gift basket at work filled with sweets that someone had given to me for Christmas. I was holding out on opening it, but caved in on Monday and gorged myself on Monday, Tuesday, and Wednesday. As I was leaving on Wednesday, I was pissed off at myself, decided enough was enough, and gave away the remainder of it. The only sugar I had the rest of the week was a few handfuls of Total cereal. I'm not even craving sweets right now, and have no desire to eat any. In fact, the thought of them just turns me off right now.
AB RIPPER X
Time: 18:48
Calories Burned: 121
Avg Heart Rate: 101
Max Heart Rate: 142
Total Moves: 398
Took my time. Did 84 Mason Twists.
MONDAY - January 17, 2011 - Chest and Back
==================================
Time: 57:39
Calories Burned: 595
Avg Heart Rate: 125
Max Heart Rate: 168
Total Pushups: 210
Total Pullups: 26
An increase of 4 pushups from last time. An increase on the Standard, Military, Wide, and Diamonds, and a decrease on the Declines and the Dive Bombers. I was just out of gas by the time I got to them. Also, one less pullup than last time. I only did one Wide Front Pullup on the second time through. Still disappointing on the pullups, but I did my best.
TUESDAY - January 18, 2011 - Plyometrics
================================
Time: 58:39
Calories Burned: 622
Avg Heart Rate: 126
Max Heart Rate: 155
My left knee is still very sore from doing Plyo two weeks ago. I actually think it may be damaged, not just sore. The entire day I was planning on doing my Modified Cardio X workout instead, because I didn't want to further damage the knee. While taking a small rest before my workout, I was debating whether I could get through Plyo, but as I started to put on my sweats, my knee twinged a bit, so I decided on Cardio X. Then I saw my old elastic knee brace I'd been thinking of using, tried it on, liked the way it felt, and did Plyo after all. The brace seemed to hold up well. I held back a little during the workout because I was still a bit nervous about the knee, but I got through it. I'm typing this a few hours after the workout, and the knee is about as sore as it was before the workout. I'll know more in the next few days. I'm hoping it's a temporary solution until the knee heals itself, or I decide Plyo is too big of a risk. I'd hate to get to that point.
WEDNESDAY - January 19, 2011 - Shoulders and Arms
=========================================
Time: 1:03:35
Calories Burned: 641
Avg Heart Rate: 120
Max Heart Rate: 157
This was pretty much a repeat of what I did the first two times this round. I did a few less Deep Swimmers Presses on the second go around, but did a few more Chair Dips and Side-Tri-Rises than I did before. Everything else was the same as last time, including the weights. I'm doing 12 reps on a lot of the moves, so maybe it's time to bump up the weight to where I can only do 8 reps.
THURSDAY - January 20, 2011 - Yoga X
==============================
Time: 1:35:29
Calories Burned: 547
Avg Heart Rate: 97
Max Heart Rate: 127
Just an absolutely horrible workout. I thought I'd try turning out the lights and just using the light of the TV to do the workout, just as a change of pace and atmosphere. It wasn't working. It was hard to keep my focus, literally, because I couldn't focus on spots on the wall, etc. This caused my balance to stink, and I was falling out of my poses. After the Chair Salutation move, I went to turn the lights on and the lightbulb blew out, so I had to finish up in the dark. Not a good sign. The second half was a bit better, but by then I was so not into it that my mind wandered throughout. My calorie burn was also near the lowest it's ever been for Yoga X, probably because I wasn't holding my poses as well as I should have. Bad workout. Move on.
FRIDAY - January 21, 2011 - Legs and Back
================================
Time: 59:06
Calories Burned: 572
Avg Heart Rate: 121
Max Heart Rate: 158
Total Pullups: 71
Another bad workout. I'm just tired overall, some physical, but mostly mentally. I was just going through the motions on a lot of the moves. My balance was poor today and it was frustrating me a lot. Instead of fighting to concentrate and correct it, I just let it get the best of me. I did increase my pullups, which is good. However, I felt I could have done more.
SATURDAY - January 22, 2011 - Kenpo X
===============================
Time: 58:54
Calories Burned: 560
Avg Heart Rate: 120
Max Heart Rate: 148
After poor workouts the last two days, I really wanted to put in a good effort on this one, and I did. I concentrated on what I was doing and worked up a pretty good sweat. I'm happy with it.
SUNDAY - January 23, 2011 - Weigh-In and Ab Ripper X
==========================================
Weight: 178.7 Body Fat: 23.0%
A drop of 1.8 lbs and .4% Body Fat. I ate like garbage the first half of the week. I had a gift basket at work filled with sweets that someone had given to me for Christmas. I was holding out on opening it, but caved in on Monday and gorged myself on Monday, Tuesday, and Wednesday. As I was leaving on Wednesday, I was pissed off at myself, decided enough was enough, and gave away the remainder of it. The only sugar I had the rest of the week was a few handfuls of Total cereal. I'm not even craving sweets right now, and have no desire to eat any. In fact, the thought of them just turns me off right now.
AB RIPPER X
Time: 18:48
Calories Burned: 121
Avg Heart Rate: 101
Max Heart Rate: 142
Total Moves: 398
Took my time. Did 84 Mason Twists.
Monday, January 10, 2011
ROUND 7 - WEEK 8
This is a Recovery Week
MONDAY - January 10, 2011 - Yoga X
=============================
Time: 1:35:37
Calories Burned: 692
Avg Heart Rate: 106
Max Heart Rate: 141
I banged my small toes (badly) of my left foot last night, walking around in the dark, so I was a bit concerned about holding some of the poses and doing the "dogs", but it wasn't a real problem there. I worked around it when necessary. However, I couldn't hold any of my balance postures on the left leg because I couldn't put any pressure on them. Yes, that's an excuse. I can't hold balance postures on my left leg with a good foot, so who am I kidding. I was OK on the right leg. My mind wandered a bit during the last part of the vinyasa half, and throughout much of the second half, but otherwise things went OK. For some reason, I was struggling during Yoga Belly 7. Not sure why. My calorie burn was back up near the 700 level.
TUESDAY - January 11, 2011 - Core Synergistics
====================================
Time: 57:35
Calories Burned: 605
Avg Heart Rate: 126
Max Heart Rate: 161
An OK workout. I found myself behind on the reps a few times which usually doesn't happen, but I finished them all. It just left a little less break time in between exercises.
WEDNESDAY - January 12, 2011 - Cardio X (Modified)
========================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 57:59
Calories Burned: 579
Avg Heart Rate: 123
Max Heart Rate: 153
Not a great workout. For some reason, I was very uncoordinated during the first go-around on Kenpo. The second time was a bit better. I was also taking it a bit easy because of my sore left foot and knee. I'm feeling like a wounded warrior. But I did do 32 Dreya Rolls, 16 on each set, so that should count for something.
THURSDAY - January 13, 2011 - X Stretch
================================
My body has been feeling a bit beat up and stiff lately, so X Stretch was a welcome workout. I was a bit more flexible than last month, but not as much as a few months ago. I was able to go all the way onto my back in Back Hero pose, but I couldn't hold it the entire time and had to come out early.
FRIDAY - January 14, 2011 - Core Synergistics
===================================
Time: 57:44
Calories Burned: 586
Avg Heart Rate: 124
Max Heart Rate: 158
I pretty much dove into the workout once I got home because I didn't want to be sitting around dreading doing it. It was a good decision. I felt good throughout. No breakthroughs or anything, just a good, solid workout.
SATURDAY - January 15, 2011 - Yoga X
==============================
Time: 1:35:43
Calories Burned: 676
Avg Heart Rate: 104
Max Heart Rate: 134
For some reason, I was getting more tired than usual in the first half, especially on the pushups into the downward dogs. I'm not sure why, but I fought through it. My Warrior 3 / Half Moons were pretty good. I think I only tapped the floor once. The second half went fine. My balance postures were better than they have been lately, and I really felt good afterwards. Overall, a very successful workout.
SUNDAY - January 16, 2011 - Weigh In and Rest
====================================
Weight: 180.5 Body Fat: 23.4%
A drop of .4 lbs and no change in Body Fat%. I'm a little disappointed. I tried to eat well this week. The only sweets I had was a small piece of carrot cake at the office on Tuesday. Sweets are my weakness and I avoided all other temptations during the week, just to see what would happen. I guess I need to look at what else I'm eating also. Maybe adding a spoonful of peanut butter to my oatmeal isn't such a great idea. Maybe the chicken tacos I'm eating at work have something in there that isn't helping. I did check the Weight Control Oatmeal packets I'm eating, and I noticed the sodium content is high, whereas the straight oatmeal has none. Regardless, something isn't working.
MONDAY - January 10, 2011 - Yoga X
=============================
Time: 1:35:37
Calories Burned: 692
Avg Heart Rate: 106
Max Heart Rate: 141
I banged my small toes (badly) of my left foot last night, walking around in the dark, so I was a bit concerned about holding some of the poses and doing the "dogs", but it wasn't a real problem there. I worked around it when necessary. However, I couldn't hold any of my balance postures on the left leg because I couldn't put any pressure on them. Yes, that's an excuse. I can't hold balance postures on my left leg with a good foot, so who am I kidding. I was OK on the right leg. My mind wandered a bit during the last part of the vinyasa half, and throughout much of the second half, but otherwise things went OK. For some reason, I was struggling during Yoga Belly 7. Not sure why. My calorie burn was back up near the 700 level.
TUESDAY - January 11, 2011 - Core Synergistics
====================================
Time: 57:35
Calories Burned: 605
Avg Heart Rate: 126
Max Heart Rate: 161
An OK workout. I found myself behind on the reps a few times which usually doesn't happen, but I finished them all. It just left a little less break time in between exercises.
WEDNESDAY - January 12, 2011 - Cardio X (Modified)
========================================
Modification: Skipped Yoga section. Did Kenpo, Plyo, Core sections, then repeated them.
Time: 57:59
Calories Burned: 579
Avg Heart Rate: 123
Max Heart Rate: 153
Not a great workout. For some reason, I was very uncoordinated during the first go-around on Kenpo. The second time was a bit better. I was also taking it a bit easy because of my sore left foot and knee. I'm feeling like a wounded warrior. But I did do 32 Dreya Rolls, 16 on each set, so that should count for something.
THURSDAY - January 13, 2011 - X Stretch
================================
My body has been feeling a bit beat up and stiff lately, so X Stretch was a welcome workout. I was a bit more flexible than last month, but not as much as a few months ago. I was able to go all the way onto my back in Back Hero pose, but I couldn't hold it the entire time and had to come out early.
FRIDAY - January 14, 2011 - Core Synergistics
===================================
Time: 57:44
Calories Burned: 586
Avg Heart Rate: 124
Max Heart Rate: 158
I pretty much dove into the workout once I got home because I didn't want to be sitting around dreading doing it. It was a good decision. I felt good throughout. No breakthroughs or anything, just a good, solid workout.
SATURDAY - January 15, 2011 - Yoga X
==============================
Time: 1:35:43
Calories Burned: 676
Avg Heart Rate: 104
Max Heart Rate: 134
For some reason, I was getting more tired than usual in the first half, especially on the pushups into the downward dogs. I'm not sure why, but I fought through it. My Warrior 3 / Half Moons were pretty good. I think I only tapped the floor once. The second half went fine. My balance postures were better than they have been lately, and I really felt good afterwards. Overall, a very successful workout.
SUNDAY - January 16, 2011 - Weigh In and Rest
====================================
Weight: 180.5 Body Fat: 23.4%
A drop of .4 lbs and no change in Body Fat%. I'm a little disappointed. I tried to eat well this week. The only sweets I had was a small piece of carrot cake at the office on Tuesday. Sweets are my weakness and I avoided all other temptations during the week, just to see what would happen. I guess I need to look at what else I'm eating also. Maybe adding a spoonful of peanut butter to my oatmeal isn't such a great idea. Maybe the chicken tacos I'm eating at work have something in there that isn't helping. I did check the Weight Control Oatmeal packets I'm eating, and I noticed the sodium content is high, whereas the straight oatmeal has none. Regardless, something isn't working.
Monday, January 3, 2011
ROUND 7 - WEEK 7
This is a Classic Phase 2 Week
MONDAY - January 3, 2011 - Chest, Shoulders and Triceps
===========================================
Time: 58:48
Calories Burned: 556
Avg Heart Rate: 120
Max Heart Rate: 158
I got started a bit later than usual, but still got in a good workout. I increased the weight on most of the tricep moves. I had no problem using 20 lbs, but I could feel it when I went to 25 lbs, and had to decrease my reps in some cases. I was consistent to where I was last time on the pushup moves. No increase from last time, but no decrease either. And I felt them. The Two Twitch-Speed ones really get me, but I did the entire 25. As I mentioned last time, I still need to get off my knees on the Clap Pushups. I think it's more a coordination and trust issue with those things than a lack of strength.
TUESDAY - January 4, 2010 - Plyometrics
===============================
Time: 58:48
Calories Burned: 668
Avg Heart Rate: 131
Max Heart Rate: 158
I took a longer than usual nap when I got home from work, and was a bit sluggish at the beginning of the workout. I noticed my heart rate wasn't up as high as last time, but I did get a good calorie burn.
WEDNESDAY - January 5, 2010 - Back and Biceps
=====================================
Time: 1:05:16
Calories Burned: 650
Avg Heart Rate: 123
Max Heart Rate: 196
I took a lot of breaks to let my arms calm down, but I concentrated on increasing the weight about 5 lbs on a lot of the exercises. On many of the back moves I went from 40 to 45 lbs with no problems. On some of the arm exercises I went from 30 to 35 lbs and struggled to keep my reps up, but it'll pay off in the long run. I tried starting the Strip Set with 40 lbs, but could only do 4, so I started over again with 35's. I think if I wasn't so tired, 40's might have been possible. Overall, I'm very happy with the way the workout went.
THURSDAY - January 6, 2011 - Yoga X
=============================
Time: 1:35:43
Calories Burned: 607
Avg Heart Rate: 100
Max Heart Rate: 130
My average heart rate was the lowest this round for Yoga X, and the calorie burn was about 100 less than usual. I'm not sure why, but I did think it was a good workout anyways. My mind wasn't really wandering, and I was relatively calm throughout. Maybe that's the reason for the lower heart rate.
FRIDAY - January 7, 2011 - Legs and Back
===============================
Time: 59:11
Calories Burned: 588
Avg Heart Rate: 122
Max Heart Rate: 161
I'm getting into a bad pattern of coming home and taking a nap before I workout. And lately they've been 40 minute naps. This is not refreshing me, but instead making me feel sluggish before I even start. I know the root cause is a lack of sleep, and I really need to change that. When I woke up I was thinking there's no way I can get through this workout. I just couldn't see it happening, even though I knew I'd do it because I never miss workouts. Once I got myself moving, however, things went OK, and it ended up being a good workout. I increased my pullups to 67, which is still short of where I finished my last round (78 pullups), but a lot more than the first Legs and Back of this round where I only did 51. So, I'm encouraged. My balance is still bad on a lot of the leg moves because of my bad ankles. I'm not sure I'll ever have great balance, but I'll still work on it. Never admit defeat.
SATURDAY - January 8, 2011 - Kenpo X
==============================
Time: 59:02
Calories Burned: 517
Avg Heart Rate: 115
Max Heart Rate: 142
An average Kenpo workout. I wasn't really lethargic, but I wasn't "bringing it" for some reason, and the low calorie burn showed that. Just one of those days.
SUNDAY - January 9, 2011 - Weigh-In and Ab Ripper X
=========================================
WEIGH IN
Weight: 180.9 Body Fat: 23.4%
No change from last week on either figure. I was eating great during the first part of the week, but no so good during the last half. Mostly the sweets thing. Some cookies here and there, and some low-cal ice cream.
AB RIPPER X
Time: 18:21
Calories Burned: 131
Avg Heart Rate: 105
Max Heart Rate: 144
I found myself taking a little more time on the moves, instead of rushing through them. It seemed to make the workout flow easier, but I still felt it.
MONDAY - January 3, 2011 - Chest, Shoulders and Triceps
===========================================
Time: 58:48
Calories Burned: 556
Avg Heart Rate: 120
Max Heart Rate: 158
I got started a bit later than usual, but still got in a good workout. I increased the weight on most of the tricep moves. I had no problem using 20 lbs, but I could feel it when I went to 25 lbs, and had to decrease my reps in some cases. I was consistent to where I was last time on the pushup moves. No increase from last time, but no decrease either. And I felt them. The Two Twitch-Speed ones really get me, but I did the entire 25. As I mentioned last time, I still need to get off my knees on the Clap Pushups. I think it's more a coordination and trust issue with those things than a lack of strength.
TUESDAY - January 4, 2010 - Plyometrics
===============================
Time: 58:48
Calories Burned: 668
Avg Heart Rate: 131
Max Heart Rate: 158
I took a longer than usual nap when I got home from work, and was a bit sluggish at the beginning of the workout. I noticed my heart rate wasn't up as high as last time, but I did get a good calorie burn.
WEDNESDAY - January 5, 2010 - Back and Biceps
=====================================
Time: 1:05:16
Calories Burned: 650
Avg Heart Rate: 123
Max Heart Rate: 196
I took a lot of breaks to let my arms calm down, but I concentrated on increasing the weight about 5 lbs on a lot of the exercises. On many of the back moves I went from 40 to 45 lbs with no problems. On some of the arm exercises I went from 30 to 35 lbs and struggled to keep my reps up, but it'll pay off in the long run. I tried starting the Strip Set with 40 lbs, but could only do 4, so I started over again with 35's. I think if I wasn't so tired, 40's might have been possible. Overall, I'm very happy with the way the workout went.
THURSDAY - January 6, 2011 - Yoga X
=============================
Time: 1:35:43
Calories Burned: 607
Avg Heart Rate: 100
Max Heart Rate: 130
My average heart rate was the lowest this round for Yoga X, and the calorie burn was about 100 less than usual. I'm not sure why, but I did think it was a good workout anyways. My mind wasn't really wandering, and I was relatively calm throughout. Maybe that's the reason for the lower heart rate.
FRIDAY - January 7, 2011 - Legs and Back
===============================
Time: 59:11
Calories Burned: 588
Avg Heart Rate: 122
Max Heart Rate: 161
I'm getting into a bad pattern of coming home and taking a nap before I workout. And lately they've been 40 minute naps. This is not refreshing me, but instead making me feel sluggish before I even start. I know the root cause is a lack of sleep, and I really need to change that. When I woke up I was thinking there's no way I can get through this workout. I just couldn't see it happening, even though I knew I'd do it because I never miss workouts. Once I got myself moving, however, things went OK, and it ended up being a good workout. I increased my pullups to 67, which is still short of where I finished my last round (78 pullups), but a lot more than the first Legs and Back of this round where I only did 51. So, I'm encouraged. My balance is still bad on a lot of the leg moves because of my bad ankles. I'm not sure I'll ever have great balance, but I'll still work on it. Never admit defeat.
SATURDAY - January 8, 2011 - Kenpo X
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Time: 59:02
Calories Burned: 517
Avg Heart Rate: 115
Max Heart Rate: 142
An average Kenpo workout. I wasn't really lethargic, but I wasn't "bringing it" for some reason, and the low calorie burn showed that. Just one of those days.
SUNDAY - January 9, 2011 - Weigh-In and Ab Ripper X
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WEIGH IN
Weight: 180.9 Body Fat: 23.4%
No change from last week on either figure. I was eating great during the first part of the week, but no so good during the last half. Mostly the sweets thing. Some cookies here and there, and some low-cal ice cream.
AB RIPPER X
Time: 18:21
Calories Burned: 131
Avg Heart Rate: 105
Max Heart Rate: 144
I found myself taking a little more time on the moves, instead of rushing through them. It seemed to make the workout flow easier, but I still felt it.
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