P90X Final and This Month's Rotation

This is going to be a long post! Here are the strength changes over the last 90 days of P90X. Shoulders, Biceps and Triceps are harder to make big changes on because the weight variance is so big between weights. Like I said in a previous post, I really need to get PlateMates so that I can make the increment changes smaller than the 3-5 lb. ones I am making now.

Shoulders & Arms- Disc 3


Move                                                     Start                                Finish

Alternating Shoulder Press                  13 reps   12 lbs.               15 reps   15 lbs.
In & Out Bicep Curls                           16 reps   10 lbs.               16 reps   12 lbs.
Two-Arm Triceps Kickbacks               15 reps    8 lbs.                15 reps   10 lbs.
Deep Swimmer's Presses                     15 reps   12 lbs.                15 reps   15 lbs.
Full Supination Concentration Curls   13 reps   10 lbs.                15 reps   12 lbs.
Chair Dips                                             30 bent knees                   25 straight leg
Upright Rows                                       15 reps   10 lbs.               15 reps   15 lbs.
Static Arm Curls                                  16 reps   10 lbs.                16 reps   15 lbs.
Flip-Grip Twist Triceps Kickbacks     15 reps    8 lbs.                 15 reps   10 lbs.
Seated Two-Angle Shoulder Flys       16 reps    5 lbs.                 16 reps     8 lbs.
Crouching Cohen Curls                      15 reps   10 lbs.                15 reps   15 lbs.
Lying-Down Triceps Extensions        15 reps     8 lbs.                15 reps   10 lbs.
In/Out Straight-Arm Shoulder Flys    16 reps    8 lbs.                 16 reps   12 lbs.
Congdon Curls                                    15 reps   10 lbs.                15 reps   15 lbs.
Side Tri-Rises                                      12 reps   12 lbs.               15 reps   15 lbs.


Legs & Back- Disc 5


Move                                                     Start                                Finish

Balanced Lunges                                  25 reps                            25 reps
Calf-Raise Squats                                 25 reps    8 lbs.               25 reps   12 lbs.
Reverse Grip Chin-Ups(brown band)  18 reps                            26 reps
Super Skaters                                        25 reps(touching toe)     25 reps (no touch)
Wall Squats                                           90 seconds                     90 seconds
Wide Front Pull-Ups (brown)               24 reps                           30 reps
Step Back Lunge                                  15 reps    8 lbs.               15 reps   12 lbs.
Alternating Side Lunge                        12 reps    0 lbs.               12 reps   10 lbs.
Closed Grip Overhead Pull-Ups          20 reps                            26 reps
Single-Leg Wall Squats                       60 seconds                      60 seconds
Deadlift Squats                                    20 reps (touching floor)  20 reps (no touching)
Switch Grip Pull-Ups                          28 reps                            30 reps
Three-Way Lunge                               15 reps     0 lbs.               15 reps     8 lbs.
Sneaky Lunges                                    20 total                            20 total
Reverse Grip Chin-Ups                       24 reps                            26 reps
Chair Salutations                                   all                                    all
Toe-Roll Iso Lunge                             20 reps     0 lbs.               20 reps   10 lbs.
Wide Front Pull-Ups                           20 reps                            30 reps
Groucho Walk                                       all                                    all
Calf Raises                                            all +       5 lbs.                 all +      12 lbs.
Closed Grip Overhand Pull-Ups         20 reps                               26 reps
80/ 20 Siebers-Speed Squats              30 reps                               30 reps

Chest Shoulders & Triceps- Disc9


Move                                                     Start                                    Finish

Slow Motion 3-in-1 Push Ups              last set on knees+6 bonus    all full + 10 bonus
In & Out Shoulder Flys                        16 reps    8 lbs.                     16 reps   10 lbs.
Chair Dips                                            30 bent knees                       28 straight leg
Plange Push-Ups                                  3 full 13 knees                     10 full 10 knees
Pike Press                                             12 reps                                 21 reps
Side Tri-Rise                                        15 reps each side                 18 reps each side
Floor Flys                                             3 sets (1 set full)                  4 sets full
Scarecrows                                           15 reps    5 lbs.                    15 reps   10 lbs.
Overhead Triceps Extension                15 reps    8 lbs.                    15 reps   10 lbs.
Two-Twitch Speed Push-Ups               3 sets (1 set full)                  3 sets (2 sets full)
Y Presses                                              15 reps    8 lbs.                    15 reps   12 lbs.
Lying Triceps Extension                      15 reps    8 lbs.                    15 reps   12 lbs.
Side-to-Side Push-Ups                         14 full                                  20 full
Pour Flys                                              15 reps    5 lbs.                    15 reps   10 lbs.
Side Leaning Triceps Extension           12 reps   8 lbs.                    14 reps   10 lbs.
One Arm Push-Ups                              3 reps on knees                   8 reps knees
Weighted Circles                                  all    3 lbs.                           all    3 lbs.
Throw the Bomb                                  12 reps    5 lbs.                   12 reps    10 lbs.
Plyo Push-Ups                                      6 full   7 knees                    13 full   8 knees
Slo-Mo Throws                                    13 reps    5 lbs.                   15 reps     8 lbs.
Front to Back Triceps Extensions        12 reps    8 lbs.                   14 reps   10 lbs.
One Arm Balance Push-Ups                10 full   6 knees                  14 full    4 knees
Fly-Row-Press                                      15 reps    5 lbs.                   15 reps    8 lbs.
Dumbell Cross-Body Blows                 25 reps    8 lbs.                   26 reps   12 lbs.

Back & Biceps- Disc10


Move                                                     Start                                Finish

Wide Front Pull-Ups                               22                                     30
Lawnmowers                                       12 reps   15 lbs.               15 reps   25 lbs.
Twenty-Ones                                       21 reps   10 lbs.               21 reps   15 lbs.
One-Arm Cross-Body Curls               13 reps    10 lbs.              15 reps   15 lbs.
Switch Grip Pull-Ups                             24                                     30
Elbows Out Lawnmowers                  14 reps    15 lbs.              15 reps   20 lbs.
Standing Biceps Curls                        15 reps    10 lbs.              15 reps   15 lbs.
One-Arm Concentration Curls           15 reps    10 lbs.              15 reps   12 lbs.
Corn Cob Pull-Ups                                 12                                     16
Reverse Grip Bent Over Rows           15 reps    10 lbs.              15 reps   15 lbs.
Open Arm Curls                                 15 reps    10 lbs.              15 reps   15 lbs.
Static Arm Curls                                 16 reps    10 lbs.             16 reps   12 lbs.
Towel Pull-Ups                                   5 sets of 3                       6 sets of 3
Congdon Locomotives                       40 reps    10 lbs.             40 reps   12 lbs.
Crouching Cohen Curls                     15 reps    10 lbs.             15 reps   12 lbs.
One Arm Corkscrew Curls                15 reps    10 lbs.             15 reps   15 lbs.
Chin-Ups                                                24                                    26
Seated Bent Over Back Flys             15 reps      5 lbs.              15 reps   12 lbs.
Curl Up/ Hammer Down                  15 reps    10 lbs.               15 reps   15 lbs.
Hammer Curls                                  12 reps    12 lbs.               14 reps   15 lbs.
Max Rep Pull Ups                                 20 wide front                   26 wide front
Superman                                              all                                     all
In-Out Hammer Curls                       8 reps    12 lbs.                  8 reps   15 lbs.
Strip Set Curls                                  10 reps    10 lbs.                 8 reps   12 lbs.
                                                         10 reps       8 lbs.                 8 reps   10 lbs.
                                                         10 reps       5 lbs.                10 reps    8 lbs.
                     

 Whew! That was a lot of typing!! I'll let this sink in and do a separate post with my new rotation on it : ) I hope that gives you an idea of the strength gains that I made through my P90X rotation. I loved every minute of it and I know I'll be doing it yet again one day.

Nicole

P90X Update plus a New Protein Supplement

Here I am in my last month of P90X and I can't believe it's almost over. I have thoroughly enjoyed this round and have noticed that I do not dread some of the workouts like when I have done it in the past. The biggest change I made was in the cardio. I did do some of the P90X cardio but really mixed it up with my other HiiT workouts, hiking, kickboxing, etc. This was a great way to take advantage of the program without getting burnt out on cardio repetition.

Because I am in the last 2 weeks, I am doing workouts for the "last" time. The absolute best part about doing workouts for the last time is that you can push yourself the hardest. You see, when I know I have to do the workout the next week I mentally hold back knowing that I will want to beat that number the next time I do the workout. Since I won't be doing the workout again, I push so hard I can even get a bit queezy. I like getting a bit queezy, it means I am pushing my hardest! I don't recommend it for everyone though ;)

Okay, so here are my final numbers from Chest & Back:

Move                                                     Start                                Finish

Standard Push-Ups                             15 full 15 knees               36 full
Wide Front Pull-Ups (brown band)      21                                    32
Military Push-Ups                                18 knees                          10 full 10 knees
Reverse Grip Chin-Ups                        22                                    28
Wide Fly Push-Ups                              17 knees                          20 full 5 knees
Close Grip Overhand Pull-Ups            16                                    26
Decline Push-Ups                                16 knees on chair             20 full
Heavy Pants                                         10 reps  15 lbs.                16 reps  20 lbs.
Diamond Push-Ups                              24 knees                          14 full 9 knees
Lawnmowers                                       15 reps  15 lbs.                13 reps  25 lbs.
Dive-Bomber Push-Ups                      10 knees                           8 full
Back Flys                                             15 reps  8 lbs.                  15 reps  12 lbs.

All of the moves are repeated in a second round so this is the lowest and highest of the 2 rounds. I don't like the Dive-Bomber Push-Ups in the beginning and I don't like them in the end. I do them like Marain does them and just go under the fence then push up. I was quite happy with my final round today and am so glad to see the vast improvement. I lost my book from the last two rounds I did and I am sad because I know I have improved since then. Anyways, one down, five strength workouts to go!!

On another subject, I started using a new protein powder a couple of months ago and I really like it. It's still vegan like my other brown rice powder but it has so much more good stuff in it. They changed the formula on my Vanilla Protein Energizer which was a bummer. They took out a lot of the spirulina and wheatgrass because some of the customers said it was too "green". My advice to them, drink something else and leave my perfectly good protein alone! Oh well, here is the new one I found that's even better!

I managed to get this when Amazon was offering it on Subscribe and Save and have still been able to have it shipped that way. I'm sure next month they'll not do it anymore and then I'll be sad. I love that it uses several different proteins(Pea, Hemp, Rice with Chia Seed) and has lots of greens as well as 10 essential amino acids. Plus, the taste is delicious!!

Hope you liked the update! If you are thinking about doing P90X, do it!!

Nicole

Another Year, Another Round of P90X

Yep, it's P90X time again! It's been quite a while since my last round and I'm anxious to start up. I've decided to do the Classic Rotation because I have an issue with Core Synergistics sometimes in the Lean Rotation. This time around I am also mixing up my cardio because it can get a bit monotonous doing the same cardio over and over. I will mix Kenpo, Plyo and CardioX in here and there though.

I'm excited to Bring It! Anyone else out there starting a round?

Here's my schedule:

12/26     Chest & Back + Ab Ripper X

12/27     Hiking

12/28     Shoulders & Arms + Ab Ripper X

 12/29    Hiking

12/30     Yoga X

12/31     Legs & Back + Ab Ripper X

1/2       Slide & Glide Workout + Ab Ripper X

1/3       Chest & Back

1/4       Athletic Training Workout + Ab Ripper X

1/5       Shoulders & Arms 

1/6       Legs & Back + Ab Ripper X

1/7       Yoga X

1/9       Chest & Back + Ab Ripper X

1/10     KenpoX

1/11     Shoulders & Arms + Ab Ripper X

1/12     HiiT 30/30

1/13     Legs & Back + Ab Ripper X

1/14     Yoga X

1/16     Yoga X

1/17     Core Synergistics

1/18     Cardio

1/19     X Stretch

1/20     Core Synergistics

1/21     Yoga X

1/23     Kenpo Cardio Plus

1/24     Back & Biceps + Ab RipperX

1/25     HiiT

1/26     Chest, Shoulders & Triceps + Ab Ripper X

1/27     Legs & Back + Ab RipperX

1/28     YogaX

1/30     Chest, Shoulders & Triceps + Ab Ripper X
1/31     After Burn 
2/1       Back & Biceps + Ab Ripper X
2/2       Kenpo Cardio Plus 
2/3       Yoga X
2/4       Legs & Back + Ab Ripper X

2/6       6-mile Walk

2/7       Chest, Shoulders & Triceps + Ab Ripper X

2/8       HiiT

2/9       Legs & Back + Ab Ripper X

2/10     Yoga X

2/11     Back & Biceps

2/13     Chest Shoulders & Triceps (because I forgot it was a rest week!)
2/14     3-mile hike

2/15     Yoga X
2/16     Core Synergistics
2/17     X Stretch
2/18     Core Synergistics

2/20     Chest & Back + Ab Ripper X
2/21     KenpoX
2/22     Shoulders & Arms + Ab Ripper X

2/23     HiiT

2/24     Yoga X

2/25     Legs & Back + Ab Ripper X

2/27     Chest, Shoulders & Triceps + Ab Ripper X

2/28     Cardio Supersets
2/29     Back & Biceps + Ab Ripper X
3/1       CardioX
3/2       Yoga X
3/3       Legs & Back + Ab Ripper X

3/5       Chest & Back + Ab Ripper X

3/6       Cardio

3/7       Shoulders & Arms + Ab Ripper X

3/8       Cardio

3/9       Yoga X

3/10     Legs & Back + Ab Ripper X

3/12     Chest, Shoulders & Triceps + Ab Ripper X

3/13     Cardio
3/14     Back & Biceps + Ab Ripper X
3/15     Cardio
3/16     Yoga X
3/17     Legs & Back + Ab Ripper X 

3/19     Yoga X

3/20     Core Synergistics

3/21     Cardio

3/22     X Stretch

3/23     Core Synergistics

3/24     Yoga X

Wish me luck! I'll let you all know how it goes and I will update the calendar as I choose the cardio workouts.

Need worksheets?  Click Here

Need the workout? Click Here


What are your workout goals/plans for 2012?

Nicole

So Here's What I'm Thinking: P90X/ Insanity Rotation

 I read a post on Rob Humphrey's blog about combining P90X and Insanity. I've heard of quite a few people doing this and wonder what it would be like. I'm always up for a challenge! What do you think? Am I crazy? Here's what the rotation will look like:




Phase 1

Weeks 1-3

1. P90X Chest & Back / Cardio Abs
2. Insanity Plyo Cardio Circuit
3. P90X Shoulder & Arms / Cardio Abs
4. Insanity Cardio Recovery
5. P90X Legs and Back / Cardio Abs
6. Insanity Pure Cardio P90X
7. Rest or X Stretch

Week 4

1. Insanity Core Cardio
2. P90X Core Synergistics
3. Insanity Core Cardio & Balance
4. P90X X Stretch
5. Insanity Core Cardio
6. Core Synergistics
7. Rest or X Stretch

Phase 2

Weeks 5 – 7

1. P90X Chest Shoulders & Tri’s / Cardio Abs
2. Insanity Power & Resistance
3. P90X Back & Biceps / Cardio Abs
4. Insanity Cardio Recovery
5. P90X Legs & Back / Cardio Abs
6. Insanity Pure Cardio
7. Rest or X Stretch

Week 8

1. Insanity Core Cardio
2. P90X Core Synergistics
3. Insanity Core Cardio & Balance
4. P90X X Stretch
5. Insanity Core Cardio
6. P90X Core Synergistics
7. Rest or X Stretch

Phase 3

Weeks 9 and 11

1. P90X Chest & Back / Cardio Abs* 
2. Insanity Max Interval Plyo 
3. P90X Shoulder & Arms / Cardio Abs*  
4. Insanity Max Recovery 
5. P90X Legs and Back / Cardio Abs*  
6. Insanity Max Cardio Conditioning 
7. Rest or X Stretch 

Weeks 10 and 12

1. P90X Chest Shoulders & Triceps / Cardio Abs*
2. Insanity Max Interval Circuit
3. P90X Back & Biceps / Cardio Abs*
4. Insanity Max Recovery
5. P90X Legs & Back / Cardio Abs*
6. Insanity Max Cardio Conditioning
7. Rest or X Stretch

 
Final Recovery Week

1. Insanity Core Cardio
2. P90X Core Synergistics
3. Insanity Core Cardio & Balance*
4. P90X X Stretch
5. Insanity Core Cardio
6. P90X Core Synergistics
7. Rest or X Stretch

*If you have the DELUXE Package of Insanity, you can replace CARDIO ABS with INSANE ABS, and CORE CARDIO & BALANCE with MAX INTERVAL SPORTS TRAINING (Phase 3 only)

Thanks Rob for the idea....... I think : )

Nicole

Loving Fitness

I LOVE to workout! Even if I'm having a bad day it becomes brighter when I do my workout. Now I realize many of you may not feel the same way but I really want you to. There are so many different types of exercise and I know you can find the right one for you.

I was watching Biggest Loser last week and really connected with something one of the players said. He said if he didn't find a workout he loved to do he would never stick with it once the show was over. That is so true! For him it may be the show but for others it could be that high school reunion, family reunion, bikini season, etc., that keeps them motivated. What happens when your motivation is gone and the monotony of working out sets in? I'll tell you what, you'll lose interest and momentum. That is NOT good! Today I hope to show you other ways to get your workout in and keep it fun and interesting.

For the Dancers:

Hip Hop Abs- I have done Hip Hop Abs several times and had a lot of fun doing it. Shaun T. can be a little bit much sometimes but you get use to him and his personality. The results are really worth it. If you're unsure check out some clips or get one DVD from eBay and try it out.

Bollywood Booty- This is a fun, belly dance inspired workout. I actually had a good time doing this workout and really felt my core when it was over.

Yoga Dance Fusion- This workout combines endurance, flexibility and strength to give you a fresh perspective on the fusion of yoga and dance. The fluidity and gracefulness of this workout is what I enjoy most.

There are also lots of dance classes available at the gym. I know my local 24 Hour Fitness offers classes from salsa to hip hop and they are always packed so they must be fun : )


For the Outdoor Type:

Take a walk. Yeah, I know it sounds obvious but you can mix it up. Try adding in walking lunges, squats, burpees, push-ups, etc.

Rock Climbing- Even if you don't have an area outdoors to rock climb, there are gyms that have rock climbing walls available. Check online. If you love it and can stick with it, it just may be the workout for you!

Mountain Biking- Mountain biking demands endurance and power in your legs and core. It will also build tremendous upper body strength and power as you become a more advanced rider. Your balance will also be tested in slick, bumpy and/or steep conditions. An hour of riding will burn about 600 calories.

There's a little playground and a softball field near my house. On a nice day, if I decide I just want to get a real quick outdoor workout in, I get over to the field, spend a couple minutes limbering up, and then... depending on how I feel, do about 10-20 minutes of the following exercises with almost no rest in between:

-50, 75, or 100-yard wind sprints

-hill sprints (if you have a hill nearby)

-pushup variations

-walking lunge variations

-bodyweight squat variations

-box jump, squat jump, or lunge jump variations

-pullups on the playground monkey bars

-mountain climbers on ground

Sometimes I'll rotate through all of these exercises and sometimes I'll just pick a couple of them and just keep alternating. Whatever I choose, I keep the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible. This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout. Believe me, if you do this at a high speed clip, you'll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

For the Martial Arts Enthusiast:

Yep, that would be me! As I stated before, I adore kickboxing workouts. I get so sore every time I do them and I like being sore!

Kickboxing class- Just about any gym you go to will have some sort of martial arts based class. I have been to many and thoroughly enjoy them. Check out your local gym and go to one at a less busy time of day if you're shy. I go to the one in the morning and it is far less busy than the one at night but it may be the opposite at your gym. Go workout and keep an eye on the classes to see which one you would feel most comfortable doing.

Martial Arts Dojo- There are so many martial arts studios! These are far different from the classes you would take at a gym but oh my, you will get a serious workout! HERE is a directory, find one in your area and go check it out.

Kickboxing DVD's- There are so many and I have reviewed several of them. They are a great investment!

For the Hardcore:

STS- Cathe outdid herself again with this amazing shock training system! I am currently doing my 2nd round and am amazed at how much more weight I can lift. It's a very motivating program and I know it would keep you on track with your strength goals. This program requires an aerobic step, a stability ball, a barbell, various dumbbells and a pull-up bar so if you don't have that equipment it may be a large investment.

P90X- This is an awesome system! I have done it twice and had great results both times. Tony has a funny way of making you forget you're working out and that's a good thing sometimes ; ) The great thing is that the only equipment you need are various dumbbells and a pull-up bar. There are even variations in the workouts that allow you to use resistance bands in place of the pull-up bar and dumbbells. I just realized I have never done a review of this awesome system. I'll make a mental note to do that soon!

Insanity- This workout, as stated, is insane! If you are ready for a serious challenge, this is it! The best thing about this workout is that the only equipment you need is yourself. I love that kind of workout!

Chalean Extreme- This is the female version of P90X. Now, that's not to say it's easier, it's not! It just has a woman's touch and that's why I liked it so much. Chalene is such an amazing motivator and that may be just what you need to stick with it.

For the Adventurer:

Surfing- Okay, now I know this isn't as readily available for a lot of you but if you've never thought about it, maybe you should. Go take a few lessons and see if it's something that you could do long term and love. It's a great sport to build core strength and that is so important. It's also great for balance, coordination, muscle tone and endurance.

Train for a Marathon or Triathlon- This is something I've always wanted to do. It is on my list and I hope to do it once my boys are a little older and I can really prepare for it. There's something about the camaraderie that really makes these sports enjoyable.

Stay Limber:

Don't forget to keep yoga and stretching a regular part of any program you choose. Staying limber is the best way to avoid injury! Take a look at my yoga/stretching reviews.

Now go out there and find a workout you love!

What is your favorite workout?

Nicole