WEIGHT AT START OF PROGRAM = 197.4 lbs
BODY FAT AT START OF PROGRAM = 21.3%
MONDAY - DECEMBER 30, 2013 - Total Synergistics
This is my first ever P90X3 workout. I was very excited to get the program a few weeks ago, but for some reason I really wasn't that excited to start it today. I ate like absolute crap yesterday, trying to finish off all the Christmas sweets before the start of the new year. It kind of took away the excitement of the new program. I actually thought about putting it off for a week, but decided to get into it today. I also went cold turkey on the sweets. I did it a few weeks ago and felt great. I'll carry that forward into the new year. The workout was OK. Nothing super hard. I struggled with some of the pullups, mostly because I hadn't done any in months. The boat to plow moves was straining my back a bit, and it felt like that move was never going to end. I also did zero of the Half Moon to Warrior 3 moves. I simply cannot keep my balance because of my bad feet and ankles. Other than that it was fine. I do like the 30 minute time frame, but at the same time I want to get a good workout in. We'll see how it goes.
Time: 30 minutes; Calories Burned: 302; Avg Heart Rate: 121; Max Heart Rate: 144.
TUESDAY - DECEMBER 31, 2013 - Agility X
Last workout of the year. For some reason I thought this one was going to be slow and easy. Wrong! Still, I liked this one. There were quite a few (actually most) of the moves where I had to stop to watch their footwork, and I still didn't get it down. However, I'll keep doing it and will hopefully get better at it. I think this is going to be one of my favorites.
Time: 30 minutes; Calories Burned: 294; Avg Heart Rate: 119; Max Heart Rate: 152.
WEDNESDAY - JANUARY 1, 2014 - X3 Yoga
I like it. Most of the moves were from Yoga X with a few new ones thrown in. I haven't done a Yoga routine since July, so I was a bit rusty and not as flexible as I'd have liked. It will get better the more I do it. I used a new mat I got with the P90X3 kit. It seemed a lot sturdier than the ones I'd been using, so I was happy about that also.
Time: 30 minutes; Calories Burned: 219; Avg Heart Rate: 104; Max Heart Rate: 125.
THURSDAY - JANUARY 2, 2014 - The Challenge
This is Chest and Back. 4 types of Push-ups, repeated twice. 4 types of Pull-ups, repeated twice. The idea is to give yourself a number of pull-ups and push-up you'll do each set. I haven't done concentrated amounts of either in over 6 months, so I picked 20 push-ups and 5 pull-ups. Those are low numbers, but I still struggled on some of them because I wasn't used to doing them. On a lot of the pull-up moves I even came down to the floor before finishing my 5. My arms feel like jello after the workout. My heart rate monitor battery went just before I finished up, so the numbers below are educated guesses.
Time: 30 minutes; Calories Burned: 295; Avg Heart Rate: 118; Max Heart Rate: 155.
FRIDAY - JANUARY 3, 2014 - CVX
CVX is Cardio Vascular Extreme. I knew there were weights involved but didn't really know how much. There are 12 moves. You do them twice each for a minute each time. You are holding a weight for 11 of those 12 moves. I used an 8 lb medicine ball and it worked out fine. My shoulders, triceps and lats are all sore from yesterday's push-ups and pull-ups. This thing started out with Press Jacks, where you're doing jumping jacks and pressing the weight over your head at the same time. My shoulders were burning. By the third move I had to rest for a few seconds because of that. I did get through the workout, but I know I can do better. I didn't go as low as I could have on some of the reach moves. My heart rate monitor battery is dead, so once again the figures below are educated guesses.
Time: 30 minutes; Calories Burned 300; Avg Heart Rate: 128; Max Heart Rate: 150.
SATURDAY - JANUARY 4, 2014 - The Warrior
When I was reading through the Workout Guide and saw the moves involved, I realized this was Tony's U-C-M-L workout, which is a circuit routine of Upper Body, Cardio, Middle Body, Lower Body. On on of his live chats he demonstrated it and called it his "Warrior Workout", so I had an idea as to what to expect. I'm still sore as hell from "The Challenge" and have been feeling worn out all day because of that. I sucked on the push-up moves (especially the Elevators) because I was so sore, and I'd say I was only OK on the rest of the moves. I can't say it was my best effort. One thing about the soreness: I don't get this from any other workout programs other than the P90X programs. I'm sure it's from the concentrated push-ups and pull-ups that the other programs don't offer, but I'm thinking I'm going to be sore for the next 90 days. I'm still eating well too. Hardly any sweets or greasy foods at all since Sunday. Also, new battery for the heart rate monitor, so it's working again.
Time: 30 minutes; Calories Burned: 305; Avg Heart Rate: 123; Max Heart Rate: 149.
SUNDAY - JANUARY 5, 2014 - X3 Ab Ripper
Back to the Sunday ab workouts. This was tough in spots. I had to go to my knees a few times to rest during the Dolphin Hops, and I know there was at least one other move where I had to rest for a few seconds (can't remember which one) but once I get used to the moves I think I'll be able to complete everything without that happening. I used 5 lb weights on the two weighted moves, and I completed all 110 reps of the Speed Cycle, which was good. It was a bit different than P90X Ab Ripper and X2 Ab Ripper, where all the moves were on the floor, and there were no weights involved. I liked the difference. All I all, I thought this was a good routine.
Time: 15 minutes; Calories Burned:130; Avg Heart Rate: 113; Max Heart Rate: 134.
SUNDAY WEIGH IN
Weight: 193.6 (-3.8 lbs)
Body Fat: 21.2% (-0.1%)
I'm happy with the drop. I concentrated on eating well, and it seems to have paid off.
THOUGHTS FOR THE WEEK
I haven't done a Tony Horton workout in 5 or 6 months, so it was good to get back to the "X". That's my home. I really liked the new workouts. When I heard these workout weren't "graduate" workouts from P90X or P90X2, and were only 30 minutes long, I wasn't sure what kind of a workout I'd get. My fears have been qualmed. They're intense workouts, and I think I'm going to get great results, especially with the fact I'm eating better. As I mentioned a few days ago, I'm already "P90X sore". Another good thing that happened today. On Sundays, I usually treat my self to a frozen pizza. I've been eating so good lately, it didn't even taste good, and I have no real desire to finish it, The weight loss this week is just more motivation for me.
Monday, December 30, 2013
Monday, December 23, 2013
FOCUS T25 - WEEK 10 - Week of 12/23/2013
MONDAY - DECEMBER 23, 2013 - The Pyramid
This is my third time through on this one, and this was by far my best effort. The two moves that still kill me are the Pike Ups (11 progressions), and the Push Ups (9 progressions). On the Pike Ups, I did them all but 5 or 6 reps on the 10th progression. On the Push Ups I did all but the entire 9th progression. On the 8th set I wasn't going all the way down to the floor. I was just barely bending my elbows. I thought there were 10 progressions, so I rested on the 9th, figuring I'd regroup for the 10th, but it turned out there wasn't a 10th. Other than those two moves, I did all the other reps. I used 15 lb weights on all the weighted moves.
Time: 25 minutes; Calories Burned: 297; Avg Heart Rate: 134; Max Heart Rate: 150.
TUESDAY - DECEMBER 24, 2013 - Speed 3.0
This is one tough workout. All I can say is I did my best. I missed a lot of the burpee reps because of fatigue, but it's something to try and get better at.
Time: 25 minutes; Calories Burned: 319; Avg Heart Rate: 138; Max Heart Rate: 156.
WEDNESDAY - DECEMBER 25, 2013 - Extreme Circuit
Christmas Day! I ate a big piece of lasagna for dinner and was feeling sluggish and tired all throughout the workout. Admittedly it wasn't my best effort and I missed a bunch of reps, but I did get through it. My sister hadn't seen me in a few weeks and told me it looked like I lost some weight, so that felt good. I'll be back on the wagon tomorrow.
Time: 25 minutes; Calories Burned: 291; Avg Heart Rate: 133; Max Heart Rate:211.
THURSDAY - DECEMBER 26, 2013 - Stretch
Not much to say about the Stretch workout. It went OK as usual. I did balance a bit better on the Cradle, so I guess that's an improvement. I'm still not eating perfect, but I'm not overeating a bunch of crap, either, so I guess that's an improvement too, over a few weeks ago. I'm certainly feeling thinner and better.
Time: 25 minutes; Calories Burned: 143; Avg Heart Rate: 96; Max Heart Rate: 109.
FRIDAY - DECEMBER 27, 2013 - Core Speed
The workout went OK. One thing I noticed is that all three times I've done this workout I've burned 300+ calories. This one seems to be the easiest of the Speed workouts (less Burpees), but the calorie burn is still there. I like it. On the nutrition side, I'm starting to stress eat again. I haven't been taking my salads to work which makes me eat bad during the day, which makes me eat bad later in the day, which makes me feel bad, and stresses me out even more. I need to break the cycle, but this time I think I know how to do it. Prepare my lunches ahead of time, and everything else will fall into line.
Time: 25 minutes; Calories Burned: 304; Avg Heart Rate: 138; Max Heart Rate: 156.
SATURDAY - DECEMBER 28, 2013 - Rip't Up
This was my final workout of this Focus T25 round. I did good, using 15 lb weights for most moves, and 5 lbs for the two Superman moves. I even did OK on the downward dog / plank / pushup moves. I didn't match their reps, or get as low as they did on a few of the pushups, but I certainly did better than last time. Still eating leftover Christmas sweets. Not good, but I'm not going to beat myself up over it, either. I'm a bit disappointed in myself that I decided to cut this round from 13 weeks to 10 weeks, so I could start P90X3 for the new year. I'd lent out my Alpha and Beta discs a few weeks ago and don't have them back yet.. If I still had them, I think I might have reconsidered and extended the round to 13 weeks. I could do Gamma for another 3 weeks if I wanted to, but I think the plan over the final 3 weeks would have been to do one more week of Beta and Gamma (I'd already done 4 weeks of Alpha), then finish it up with a week of the 4 Speed workouts along with 2 Stretch days. I'll leave that for next time. I'm definitely doing another Round of this program. Also, they teased they were also coming out with a "Delta" phase, so I'll look forward to that.
Time: 25 minutes; Calories Burned: 253; Avg Heart Rate: 129; Max Heart Rate: 202.
SUNDAY - DECEMBER 29, 2013 - Rest
SUNDAY WEIGH IN
Weight: 195.2 (+1.6 lbs)
Body Fat: 21.2% (+0.1%)
As I said, I'm stress eating again, and these was a lot of Christmas sweets left over. That combination doesn't lead to a good result. I guess it could have been a lot worse.
THOUGHTS FOR THE WEEK
Christmas week. While I'm not happy about the weight gain, I understand it, and I'll move forward. But, I'll need to keep an eye on things. Christmas week is over. I'm done with Focus T25 for now, and will be starting P90X3 next week. I'm looking forward to it, but as I mentioned in yesterday's post, I'm kicking myself for abbreviating the Focus T25 round. At the time I'd decided to cut it short (a few weeks ago), I hadn't started the Gamma section yet. That was a whole new ballgame for me. I really enjoyed it, and would have liked to have finished off by revisiting Alpha and Beta for another week each. Next time.
This is my third time through on this one, and this was by far my best effort. The two moves that still kill me are the Pike Ups (11 progressions), and the Push Ups (9 progressions). On the Pike Ups, I did them all but 5 or 6 reps on the 10th progression. On the Push Ups I did all but the entire 9th progression. On the 8th set I wasn't going all the way down to the floor. I was just barely bending my elbows. I thought there were 10 progressions, so I rested on the 9th, figuring I'd regroup for the 10th, but it turned out there wasn't a 10th. Other than those two moves, I did all the other reps. I used 15 lb weights on all the weighted moves.
Time: 25 minutes; Calories Burned: 297; Avg Heart Rate: 134; Max Heart Rate: 150.
TUESDAY - DECEMBER 24, 2013 - Speed 3.0
This is one tough workout. All I can say is I did my best. I missed a lot of the burpee reps because of fatigue, but it's something to try and get better at.
Time: 25 minutes; Calories Burned: 319; Avg Heart Rate: 138; Max Heart Rate: 156.
WEDNESDAY - DECEMBER 25, 2013 - Extreme Circuit
Christmas Day! I ate a big piece of lasagna for dinner and was feeling sluggish and tired all throughout the workout. Admittedly it wasn't my best effort and I missed a bunch of reps, but I did get through it. My sister hadn't seen me in a few weeks and told me it looked like I lost some weight, so that felt good. I'll be back on the wagon tomorrow.
Time: 25 minutes; Calories Burned: 291; Avg Heart Rate: 133; Max Heart Rate:211.
THURSDAY - DECEMBER 26, 2013 - Stretch
Not much to say about the Stretch workout. It went OK as usual. I did balance a bit better on the Cradle, so I guess that's an improvement. I'm still not eating perfect, but I'm not overeating a bunch of crap, either, so I guess that's an improvement too, over a few weeks ago. I'm certainly feeling thinner and better.
Time: 25 minutes; Calories Burned: 143; Avg Heart Rate: 96; Max Heart Rate: 109.
FRIDAY - DECEMBER 27, 2013 - Core Speed
The workout went OK. One thing I noticed is that all three times I've done this workout I've burned 300+ calories. This one seems to be the easiest of the Speed workouts (less Burpees), but the calorie burn is still there. I like it. On the nutrition side, I'm starting to stress eat again. I haven't been taking my salads to work which makes me eat bad during the day, which makes me eat bad later in the day, which makes me feel bad, and stresses me out even more. I need to break the cycle, but this time I think I know how to do it. Prepare my lunches ahead of time, and everything else will fall into line.
Time: 25 minutes; Calories Burned: 304; Avg Heart Rate: 138; Max Heart Rate: 156.
SATURDAY - DECEMBER 28, 2013 - Rip't Up
This was my final workout of this Focus T25 round. I did good, using 15 lb weights for most moves, and 5 lbs for the two Superman moves. I even did OK on the downward dog / plank / pushup moves. I didn't match their reps, or get as low as they did on a few of the pushups, but I certainly did better than last time. Still eating leftover Christmas sweets. Not good, but I'm not going to beat myself up over it, either. I'm a bit disappointed in myself that I decided to cut this round from 13 weeks to 10 weeks, so I could start P90X3 for the new year. I'd lent out my Alpha and Beta discs a few weeks ago and don't have them back yet.. If I still had them, I think I might have reconsidered and extended the round to 13 weeks. I could do Gamma for another 3 weeks if I wanted to, but I think the plan over the final 3 weeks would have been to do one more week of Beta and Gamma (I'd already done 4 weeks of Alpha), then finish it up with a week of the 4 Speed workouts along with 2 Stretch days. I'll leave that for next time. I'm definitely doing another Round of this program. Also, they teased they were also coming out with a "Delta" phase, so I'll look forward to that.
Time: 25 minutes; Calories Burned: 253; Avg Heart Rate: 129; Max Heart Rate: 202.
SUNDAY - DECEMBER 29, 2013 - Rest
SUNDAY WEIGH IN
Weight: 195.2 (+1.6 lbs)
Body Fat: 21.2% (+0.1%)
As I said, I'm stress eating again, and these was a lot of Christmas sweets left over. That combination doesn't lead to a good result. I guess it could have been a lot worse.
THOUGHTS FOR THE WEEK
Christmas week. While I'm not happy about the weight gain, I understand it, and I'll move forward. But, I'll need to keep an eye on things. Christmas week is over. I'm done with Focus T25 for now, and will be starting P90X3 next week. I'm looking forward to it, but as I mentioned in yesterday's post, I'm kicking myself for abbreviating the Focus T25 round. At the time I'd decided to cut it short (a few weeks ago), I hadn't started the Gamma section yet. That was a whole new ballgame for me. I really enjoyed it, and would have liked to have finished off by revisiting Alpha and Beta for another week each. Next time.
Monday, December 16, 2013
FOCUS T25 - WEEK 9 - Week of 12/16/2013
MONDAY - DECEMBER 16, 2013 - The Pyramid
My second time through this one and I think I did much better. I did all the reps except I missed a few progressions (2 on each) on both the Pike Ups and pushups. I used 15 lbs on all the weighted moves. On a separate note, when I got home from work, my P90X3 was on my doorstep. Felt like an early Christmas present. I'm going to dig into it now.
Time: 25 minutes; Calories Burned: 283; Avg Heart Rate: 129; Max Heart Rate: 190.
TUESDAY - DECEMBER 17, 2013 - Speed 3.0
This might be the toughest workout for me in all of T25. It humbled me the first time out (last week) when I only got about 50% of the moves in. Today, I think I got 75-80% in. That doesn't sound great, but it's a big increase. The burpee moves are just killers, and there are a lot of them here. Not only are they themselves very tiring, but you're just exhausted going into the next move. In the second set, the burpees are every other move, so it all adds up. This is the most calories I've burned on T25, and I can't remember ever having an average heart rate of 144 on any workout I've ever done. I'll check my old P90X, Insanity, and Asylum numbers to see.
Time: 25 minutes; Calories Burned: 354; Avg Heart Rate: 144; Max Heart Rate: 161.
WEDNESDAY - DECEMBER 18, 2013 - Extreme Circuit
I'm finding this to be one of my favorite T25 workouts. I used 15 lb weights again, and did rather well. I might be able to go to 20's at some point, but I'm tiring quickly on a few of the moves as it is. Also, regarding yesterday's Average Heart Rate of 144: I went through my workout logs and that seemed to be the highest I've ever had. I'd hit 140 once during one of the Insanity workouts last year, but that was as close as I found.
Time: 25 minutes; Calories Burned: 264; Avg Heart Rate: 123; Max Heart Rate: 147.
THURSDAY - DECEMBER 19, 2013 - Stretch
Stretch felt good today. I tried concentrating a bit on lengthening the muscles instead of just going through the motions, and it helped a bit. My eating this week hasn't been as good as last week, but much better than two weeks ago. I'm still trying to get into good habits with the eating.
Time: 25 minutes; Calories Burned: 140; Avg Heart Rate: 97; Max Heart Rate: 115.
FRIDAY - DECEMBER 20, 2013 - Core Speed
Good workout, but I'm still uncoordinated on a bit of the moves. I'm still not comfortable going back on the single arm burpees, but I'll keep working at it. I did a few with just my right arm down. The calf muscle that had been bothering me the last few weeks no longer seems to be a problem, but I think I'm still wary I might tweak it again, so I was a bit cautious, but not too much. Poor day eating. I had a few protein bars that someone had brought into the office. There's worse things to eat, but they made me hyper. Probably a good idea to stay away from them.
Time: 25 minutes; Calories Burned: 301; Avg Heart Rate: 137; Max Heart Rate: 157.
SATURDAY - DECEMBER 21, 2013 - Rip't Up
I did good on this one. I got almost all the reps in, except on a few of the Superman lifts, and some of the Downward Dog to Plank to Pushups. I used 15, 10, and 5 lb weights with no problems. I need to clean up the eating a bit.
Time: 25 minutes; Calories Burned: 260; Avg Heart Rate: 123; Max Heart Rate: 149.
SUNDAY - DECEMBER 22, 2013 - Rest
SUNDAY WEIGH IN
Weight: 193.6 (-0.8 lbs)
Body Fat: 21.1% (no change)
As I said earlier, I didn't eat real bad, but I wasn't perfect. I'll take the weight drop.
THOUGHTS FOR THE WEEK
I'm continuing to eat better, and I certainly feel better. I'm encouraged by the results. I'm really liking the Gamma Phase. The cardio from the Alpha and Beta phases was starting to wear a bit thin, and it was beating up my legs. My calf muscle seems better because I'm not constantly pushing it, and that makes me feel better as a whole.
My second time through this one and I think I did much better. I did all the reps except I missed a few progressions (2 on each) on both the Pike Ups and pushups. I used 15 lbs on all the weighted moves. On a separate note, when I got home from work, my P90X3 was on my doorstep. Felt like an early Christmas present. I'm going to dig into it now.
Time: 25 minutes; Calories Burned: 283; Avg Heart Rate: 129; Max Heart Rate: 190.
TUESDAY - DECEMBER 17, 2013 - Speed 3.0
This might be the toughest workout for me in all of T25. It humbled me the first time out (last week) when I only got about 50% of the moves in. Today, I think I got 75-80% in. That doesn't sound great, but it's a big increase. The burpee moves are just killers, and there are a lot of them here. Not only are they themselves very tiring, but you're just exhausted going into the next move. In the second set, the burpees are every other move, so it all adds up. This is the most calories I've burned on T25, and I can't remember ever having an average heart rate of 144 on any workout I've ever done. I'll check my old P90X, Insanity, and Asylum numbers to see.
Time: 25 minutes; Calories Burned: 354; Avg Heart Rate: 144; Max Heart Rate: 161.
WEDNESDAY - DECEMBER 18, 2013 - Extreme Circuit
I'm finding this to be one of my favorite T25 workouts. I used 15 lb weights again, and did rather well. I might be able to go to 20's at some point, but I'm tiring quickly on a few of the moves as it is. Also, regarding yesterday's Average Heart Rate of 144: I went through my workout logs and that seemed to be the highest I've ever had. I'd hit 140 once during one of the Insanity workouts last year, but that was as close as I found.
Time: 25 minutes; Calories Burned: 264; Avg Heart Rate: 123; Max Heart Rate: 147.
THURSDAY - DECEMBER 19, 2013 - Stretch
Stretch felt good today. I tried concentrating a bit on lengthening the muscles instead of just going through the motions, and it helped a bit. My eating this week hasn't been as good as last week, but much better than two weeks ago. I'm still trying to get into good habits with the eating.
Time: 25 minutes; Calories Burned: 140; Avg Heart Rate: 97; Max Heart Rate: 115.
FRIDAY - DECEMBER 20, 2013 - Core Speed
Good workout, but I'm still uncoordinated on a bit of the moves. I'm still not comfortable going back on the single arm burpees, but I'll keep working at it. I did a few with just my right arm down. The calf muscle that had been bothering me the last few weeks no longer seems to be a problem, but I think I'm still wary I might tweak it again, so I was a bit cautious, but not too much. Poor day eating. I had a few protein bars that someone had brought into the office. There's worse things to eat, but they made me hyper. Probably a good idea to stay away from them.
Time: 25 minutes; Calories Burned: 301; Avg Heart Rate: 137; Max Heart Rate: 157.
SATURDAY - DECEMBER 21, 2013 - Rip't Up
I did good on this one. I got almost all the reps in, except on a few of the Superman lifts, and some of the Downward Dog to Plank to Pushups. I used 15, 10, and 5 lb weights with no problems. I need to clean up the eating a bit.
Time: 25 minutes; Calories Burned: 260; Avg Heart Rate: 123; Max Heart Rate: 149.
SUNDAY - DECEMBER 22, 2013 - Rest
SUNDAY WEIGH IN
Weight: 193.6 (-0.8 lbs)
Body Fat: 21.1% (no change)
As I said earlier, I didn't eat real bad, but I wasn't perfect. I'll take the weight drop.
THOUGHTS FOR THE WEEK
I'm continuing to eat better, and I certainly feel better. I'm encouraged by the results. I'm really liking the Gamma Phase. The cardio from the Alpha and Beta phases was starting to wear a bit thin, and it was beating up my legs. My calf muscle seems better because I'm not constantly pushing it, and that makes me feel better as a whole.
Monday, December 9, 2013
FOCUS T25 - WEEK 8 - Week of 12/09/2013
MONDAY - DECEMBER 9, 2013 - The Pyramid
Today is the start of my 3 week Gamma (Strength) phase. I wasn't sure exactly what to expect, but I was guessing it would be some kind of progressions, and I was right. There were a few cardio moves, and once again I had to modify the "jack" moves because of my calf. I was OK on most of the progression moves except the pushups, where I skipped the 7 count and 10 count progressions because I was out of gas. I also skipped the 11 count pike ups for the same reason. On the weight moves I used 15 lbs.
Time: 25 minutes; Calories Burned: 286; Avg Heart Rate: 129; Max Heart Rate: 150.
TUESDAY - DECEMBER 10, 2013 - Speed 3.0
Are you kidding me? That was absolutely brutal, and I think I only did 50% of the moves. I had to wear my sneakers again, so I was moving a bit slower on the upright cardio moves. They affected me on the burpees too, but I'm not sure I'd have done any better in my bare feet. I've got a long way to go on this one. Well done, Shaun T.
Time: 25 minutes; Calories Burned: 326; Avg Heart Rate: 139; Max Heart Rate: 156.
WEDNESDAY - DECEMBER 11, 2013 - Extreme Circuit
Another toughie, but I actually enjoyed this one. Four moves for one minute each, then repeat them all for 15 seconds each in the Burnout. Repeat that sequence four more times, with four new moves on each sequence. I was already feeling it three minutes into the workout when I had to stop a few times during the Shoulder Presses. I was using 15 lb weights, which I think is what Shaun T was using. I didn't do the pullups like Scott was doing. The weights were doing just fine. Maybe I'll try using the pullup bar in the future for variety. I'm eating really good this week. Except for two very small cookies on Sunday, I've eaten no sweets and very little sugar at all during the week. Tonight I had some chicken wings and a few Diet Pespi's at a get together for our golf and fantasy football group, but I planned for it, and didn't over indulge. I also ordered P90X3 yesterday, and I'm pumped. I can't wait to get it.
Time: 25 minutes; Calories Burned: 297: Avg Heart Rate: 131; Max Heart Rate: 154.
THURSDAY - DECEMBER 12, 2013 - Stretch
I always enjoy stretch day. Not much else to say. Still eating good.
Time: 25 minutes; Calories Burned: 150; Avg Heart Rate: 98; Max Heart Rate: 114.
FRIDAY - DECEMBER 13, 2013 - Core Speed
The day started out very stressful at work, so I caved and had a few small leftover Christmas cookies, the had a number of handfuls od peanut butter filled pretzels throughout the day. It's the worst I've eaten this week, but I got through it. When I got home, I took a half hour nap. Usually, I'm really sluggish after all that, but today I felt refreshed and good going into the workout. This was a supplementary workout to the T25 program, and I'd never done it before, but I really liked it. It was a repeat of a lot of T25 moves with some new ones thrown in. My calf muscle and rear knee are still a bit sore, but I pretty much went all out because I was feeling good. I'm entering this about a half hour after finishing the workout, and I still feel great.
Time: 25 minutes; Calories Burned: 300; Avg Heart Rate: 133; Max Heart Rate: 153.
SATURDAY - DECEMBER 14, 2013 - Rip't Up
This was the last Focus T25 workout I hadn't done yet. For some reason it went by real fast. I remember looking at the clock at one point and seeing I was already more than halfway done, and it seemed like I'd just started. I was OK on most of the moves, but got tired during the Downward Dog to Plank section, especially doing the pushups there. I was also off a bit on the weights. For all the other routines, I'd been using 15 lbs, but in this workout there are some moves where you need lighter weights, and I used 5's there. I also had a problem balancing on one leg for some of the moves, but that's just normal for me.
Time: 25 minutes; Calories Burned: 232; Avg Heart Rate: 116; Max Heart Rate: 144.
SUNDAY - DECEMBER 15, 2013 - Rest
SUNDAY WEIGH IN
Weight: 194.4 (-3.6 lbs)
Body Fat: 21.1% (-0.7%)
Last week's weigh in was the highest I been in years, so I know I had to do something. The goal was to cut out sugar and grease. When I'd initially started in 2008, that's what I concentrated on, and it worked. I'm happy with the results this week. It shows it can be done. I just need to keep it up.
THOUGHTS FOR THE WEEK
This week was all about eating better. I'd hoped to lose around 5 lbs, but I wasn't perfect, and I ate a lot of nuts which I know adds calories (but good ones). As far as the workouts went, it was my first week of the Gamma Phase, which is strength oriented. I liked the workouts. Speed 3.0 killed me, but I'll get better at it. Because the week wasn't all about jumping around, my calf seems to be feeling a lot better. All in all, a good week.
Today is the start of my 3 week Gamma (Strength) phase. I wasn't sure exactly what to expect, but I was guessing it would be some kind of progressions, and I was right. There were a few cardio moves, and once again I had to modify the "jack" moves because of my calf. I was OK on most of the progression moves except the pushups, where I skipped the 7 count and 10 count progressions because I was out of gas. I also skipped the 11 count pike ups for the same reason. On the weight moves I used 15 lbs.
Time: 25 minutes; Calories Burned: 286; Avg Heart Rate: 129; Max Heart Rate: 150.
TUESDAY - DECEMBER 10, 2013 - Speed 3.0
Are you kidding me? That was absolutely brutal, and I think I only did 50% of the moves. I had to wear my sneakers again, so I was moving a bit slower on the upright cardio moves. They affected me on the burpees too, but I'm not sure I'd have done any better in my bare feet. I've got a long way to go on this one. Well done, Shaun T.
Time: 25 minutes; Calories Burned: 326; Avg Heart Rate: 139; Max Heart Rate: 156.
WEDNESDAY - DECEMBER 11, 2013 - Extreme Circuit
Another toughie, but I actually enjoyed this one. Four moves for one minute each, then repeat them all for 15 seconds each in the Burnout. Repeat that sequence four more times, with four new moves on each sequence. I was already feeling it three minutes into the workout when I had to stop a few times during the Shoulder Presses. I was using 15 lb weights, which I think is what Shaun T was using. I didn't do the pullups like Scott was doing. The weights were doing just fine. Maybe I'll try using the pullup bar in the future for variety. I'm eating really good this week. Except for two very small cookies on Sunday, I've eaten no sweets and very little sugar at all during the week. Tonight I had some chicken wings and a few Diet Pespi's at a get together for our golf and fantasy football group, but I planned for it, and didn't over indulge. I also ordered P90X3 yesterday, and I'm pumped. I can't wait to get it.
Time: 25 minutes; Calories Burned: 297: Avg Heart Rate: 131; Max Heart Rate: 154.
THURSDAY - DECEMBER 12, 2013 - Stretch
I always enjoy stretch day. Not much else to say. Still eating good.
Time: 25 minutes; Calories Burned: 150; Avg Heart Rate: 98; Max Heart Rate: 114.
FRIDAY - DECEMBER 13, 2013 - Core Speed
The day started out very stressful at work, so I caved and had a few small leftover Christmas cookies, the had a number of handfuls od peanut butter filled pretzels throughout the day. It's the worst I've eaten this week, but I got through it. When I got home, I took a half hour nap. Usually, I'm really sluggish after all that, but today I felt refreshed and good going into the workout. This was a supplementary workout to the T25 program, and I'd never done it before, but I really liked it. It was a repeat of a lot of T25 moves with some new ones thrown in. My calf muscle and rear knee are still a bit sore, but I pretty much went all out because I was feeling good. I'm entering this about a half hour after finishing the workout, and I still feel great.
Time: 25 minutes; Calories Burned: 300; Avg Heart Rate: 133; Max Heart Rate: 153.
SATURDAY - DECEMBER 14, 2013 - Rip't Up
This was the last Focus T25 workout I hadn't done yet. For some reason it went by real fast. I remember looking at the clock at one point and seeing I was already more than halfway done, and it seemed like I'd just started. I was OK on most of the moves, but got tired during the Downward Dog to Plank section, especially doing the pushups there. I was also off a bit on the weights. For all the other routines, I'd been using 15 lbs, but in this workout there are some moves where you need lighter weights, and I used 5's there. I also had a problem balancing on one leg for some of the moves, but that's just normal for me.
Time: 25 minutes; Calories Burned: 232; Avg Heart Rate: 116; Max Heart Rate: 144.
SUNDAY - DECEMBER 15, 2013 - Rest
SUNDAY WEIGH IN
Weight: 194.4 (-3.6 lbs)
Body Fat: 21.1% (-0.7%)
Last week's weigh in was the highest I been in years, so I know I had to do something. The goal was to cut out sugar and grease. When I'd initially started in 2008, that's what I concentrated on, and it worked. I'm happy with the results this week. It shows it can be done. I just need to keep it up.
THOUGHTS FOR THE WEEK
This week was all about eating better. I'd hoped to lose around 5 lbs, but I wasn't perfect, and I ate a lot of nuts which I know adds calories (but good ones). As far as the workouts went, it was my first week of the Gamma Phase, which is strength oriented. I liked the workouts. Speed 3.0 killed me, but I'll get better at it. Because the week wasn't all about jumping around, my calf seems to be feeling a lot better. All in all, a good week.
Monday, December 2, 2013
FOCUS T25 - WEEK 7 - Week of 12/02/2013
MONDAY - DECEMBER 2, 2013 - Core Cardio
My right calf muscle is still sore, but I decided to go for it and do the best I could, for as long as I could. That turned out to be about three and a half minutes when I felt the muscle really tweak. I kept going full blast for another few minutes, but then decided to follow Tania, who was doing the modified, less impact moves. For the rest of the workout I went harder when I didn't have to rely on the right calf, and modified a bit when I did. It wasn't the best workout, but I got through it. I've also set a goal for myself to lose ten pounds by the end of the year.
Time: 25 minutes; Calories Burned: 279; Avg Heart Rate: 128; Max Heart Rate: 151.
TUESDAY - DECEMBER 3, 2013 - Upper Focus
Today was supposed to be Speed 2.0, but my calf muscle is getting worse, so there was no way I'd have been able to get through that workout. Upper Focus is usually my Saturday workout and doesn't have too much jumping around in it, so I decided to swap days. On the cardio moves that were in Upper Focus I had to modify or just march in place. I did OK on the strength moves, and used 15 lbs for all the weight moves. I was thinking of using 20's, but didn't want to take a chance under the circumstances, and played it safe.
Time: 25 minutes; Calories Burned: 253; Avg Heart Rate: 124; Max Heart Rate: 206.
WEDNESDAY - DECEMBER 4, 2013 - Rip't Circuit
I didn't get a lot of sleep last night and was drained at work near the end of the day. Afterwards we had our office Christmas dinner and I did OK except for the piece of Peanut Butter Chocolate pie I talked myself into. Because I was totally exhausted and bloated by the time I got home at 9pm, I thought I'd skip todays workout and push it into tomorrow. However, I talked myself into doing it, and got it in between 10:30 and 11:00pm. Again I had to modify the cardio moves, but did OK on the rest, except for the one legged burpees, which were OK on my left leg, but impossible on my injured right one. Despite all that, I did burn a decent amount of caloriies for the 25 minutes.
Time: 25 minutes; Calories Burned: 287; Avg heart Rate: 130; Max Heart Rate: 204.
THURSDAY - DECEMBER 5, 2013 - Stretch
This was one of my better Stretch session. I felt relaxed and was a bit more flexible than usual.
Time: 25 minutes; Calories Burned: 141; Avg Heart Rate: 101; Max Heart Rate: 218.
FRIDAY - DECEMBER 6, 2013 - Dynamic Core
I'm still eating horribly and it's bothering me a lot. I simply have to decide to do it right. In today's workout I still had to modify any move that was jarring my right calf. The good thing is that I finished up strong, doing all 21 of the burpee squat thingys.
Time: 25 minutes; Calories Burned: 219; Avg Heart Rate: 113; Ma Heart Rate: 154.
SATURDAY - DECEMBER 7, 2013 - Speed 2.0
This was my normal Tuesday workout that I swapped to today with hopes my calf muscle would be feeling better. The calf is still tender, but the pain had moved up to the back of my knee. I knew I couldn't go full blast, so I was planning on just following Tania and do the modifiers. I decided just before the workout to try it in sneakers again to give myself more stability. It turns out by doing that I was able to do most of the moves at 80%-90% without modifying, so I actually got in a pretty good workout. It was the most calories I've burned in any of the T25 workouts this round, and it was also my highest average heart rate.
Time: 25 minutes; Calories Burned: 329; Avg Heart Rate: 140; Max Heart Rate: 162.
SUNDAY - DECEMBER 8, 2013 - Rest
SUNDAY WEIGH IN
Weight: 198.0 (+2.2 lbs)
Body Fat: 21.8% (+0.3%)
Horrific numbers, but deserved. I ate tons of sweets this week. Mostly Christmas Cookies that people had brought into the office. I'm a bit scared by the overall weight increase during the last year or so, but I'm also looking at it as a real wake up call, and a challenge to get back to where I was. That used to be my motivation, and I'd lost it.
THOUGHTS FOR THE WEEK
The horrible eating is first and foremost in my mind. As I said, I'm a bit scared that I won't be able to get it back down. I know in the back of my mind that I can if I want to, but I'm nervous I'll talk my self out of it. As far as the workouts go, it was a bad week because of my sore calf muscle. I was "babying" it and couldn't go all out, so it was frustrating. I've decided to cut this Focus T25 round to 10 weeks so I can start P90X3 at the beginning of the year. This means I'm done with the Beta section, and I'll start the Gamma section, which is strength training, on Monday.
My right calf muscle is still sore, but I decided to go for it and do the best I could, for as long as I could. That turned out to be about three and a half minutes when I felt the muscle really tweak. I kept going full blast for another few minutes, but then decided to follow Tania, who was doing the modified, less impact moves. For the rest of the workout I went harder when I didn't have to rely on the right calf, and modified a bit when I did. It wasn't the best workout, but I got through it. I've also set a goal for myself to lose ten pounds by the end of the year.
Time: 25 minutes; Calories Burned: 279; Avg Heart Rate: 128; Max Heart Rate: 151.
TUESDAY - DECEMBER 3, 2013 - Upper Focus
Today was supposed to be Speed 2.0, but my calf muscle is getting worse, so there was no way I'd have been able to get through that workout. Upper Focus is usually my Saturday workout and doesn't have too much jumping around in it, so I decided to swap days. On the cardio moves that were in Upper Focus I had to modify or just march in place. I did OK on the strength moves, and used 15 lbs for all the weight moves. I was thinking of using 20's, but didn't want to take a chance under the circumstances, and played it safe.
Time: 25 minutes; Calories Burned: 253; Avg Heart Rate: 124; Max Heart Rate: 206.
WEDNESDAY - DECEMBER 4, 2013 - Rip't Circuit
I didn't get a lot of sleep last night and was drained at work near the end of the day. Afterwards we had our office Christmas dinner and I did OK except for the piece of Peanut Butter Chocolate pie I talked myself into. Because I was totally exhausted and bloated by the time I got home at 9pm, I thought I'd skip todays workout and push it into tomorrow. However, I talked myself into doing it, and got it in between 10:30 and 11:00pm. Again I had to modify the cardio moves, but did OK on the rest, except for the one legged burpees, which were OK on my left leg, but impossible on my injured right one. Despite all that, I did burn a decent amount of caloriies for the 25 minutes.
Time: 25 minutes; Calories Burned: 287; Avg heart Rate: 130; Max Heart Rate: 204.
THURSDAY - DECEMBER 5, 2013 - Stretch
This was one of my better Stretch session. I felt relaxed and was a bit more flexible than usual.
Time: 25 minutes; Calories Burned: 141; Avg Heart Rate: 101; Max Heart Rate: 218.
FRIDAY - DECEMBER 6, 2013 - Dynamic Core
I'm still eating horribly and it's bothering me a lot. I simply have to decide to do it right. In today's workout I still had to modify any move that was jarring my right calf. The good thing is that I finished up strong, doing all 21 of the burpee squat thingys.
Time: 25 minutes; Calories Burned: 219; Avg Heart Rate: 113; Ma Heart Rate: 154.
SATURDAY - DECEMBER 7, 2013 - Speed 2.0
This was my normal Tuesday workout that I swapped to today with hopes my calf muscle would be feeling better. The calf is still tender, but the pain had moved up to the back of my knee. I knew I couldn't go full blast, so I was planning on just following Tania and do the modifiers. I decided just before the workout to try it in sneakers again to give myself more stability. It turns out by doing that I was able to do most of the moves at 80%-90% without modifying, so I actually got in a pretty good workout. It was the most calories I've burned in any of the T25 workouts this round, and it was also my highest average heart rate.
Time: 25 minutes; Calories Burned: 329; Avg Heart Rate: 140; Max Heart Rate: 162.
SUNDAY - DECEMBER 8, 2013 - Rest
SUNDAY WEIGH IN
Weight: 198.0 (+2.2 lbs)
Body Fat: 21.8% (+0.3%)
Horrific numbers, but deserved. I ate tons of sweets this week. Mostly Christmas Cookies that people had brought into the office. I'm a bit scared by the overall weight increase during the last year or so, but I'm also looking at it as a real wake up call, and a challenge to get back to where I was. That used to be my motivation, and I'd lost it.
THOUGHTS FOR THE WEEK
The horrible eating is first and foremost in my mind. As I said, I'm a bit scared that I won't be able to get it back down. I know in the back of my mind that I can if I want to, but I'm nervous I'll talk my self out of it. As far as the workouts go, it was a bad week because of my sore calf muscle. I was "babying" it and couldn't go all out, so it was frustrating. I've decided to cut this Focus T25 round to 10 weeks so I can start P90X3 at the beginning of the year. This means I'm done with the Beta section, and I'll start the Gamma section, which is strength training, on Monday.
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