P90X Phase 1 Results
Posted by: rsissons in General, Health, Personal Growth, Uncategorized on
Well here are the stats for the first Phase of P90X
Day 1
Weight @200lbs
Body Fat 25.7%
28 days later
Weight @193
Body Fat 24.4%
I feel better, have noticed that my pants are more loose, and I am down a hole on my belt. I figure I have lost an inch or two in my waist. I needed to take measurements and realize how important that is. I will be taking measurements now to compare to the end of Phase 2. Here are some comparison photos.
There are some slight changes in my appearance. The say the more dramatic results come from the second phase. We will see…
P90X – Week 4 – Recovery Week
Posted by: rsissons in General, Health, Personal Growth, Uncategorized on
The Following Takes Place between Monday, May 3rd, 2010 and Sunday May 9th, 2010 at 5 AM:
I have a conference this week, so this will take some planning. The good thing during recovery week is that there are no “workouts”, mostly cardio and yoga. I packed my gym bag with my mat, and some bands.
The workout for the week is P90X Yogax, Core Synergistics (new), KenpoX, XStretch, Core Synergistics, YogaX, and XStretch. I had a ground floor hotel room, so that was good for not bothering anyone below me.
The YogaX, KenpoX, were the same, as was the XStretch. The Core Synergistics, on the other hand, was a monster workout.Maybe because it was new to me, or because it was from shoulders to abs and everything in between, or both. It kicked my butt. The one that I could not do were Sphinx Push ups.Holy Crap.. I will have to master those.. All in all a good week. Still eating 5x’s a day and getting the right combination of protein\carb\fat ratio. I have lost approximately 7-8 lbs., am down from 26% body fat to 24.5% (6% of my total body fat), and I am almost down one hole on my belt.
Each and every exercise in the Core Synergistics workout recruits multiple muscle groups to build and support the core (lumbar spine and trunk muscles), while at the same time conditioning your body from head to toe. Loaded with a variety of fun, unique, and challenging exercises, this routine will get you moving in all directions to maximize your P90X results. – Tony Horton
Phase 1 complete
.Next week beg
ins Phase 2.. I can’t wait!
P90X – Days 8 – 21 Repeat of the first week
Posted by: rsissons in Health, Personal Growth, Uncategorized on
The Following Takes Place between Monday, April 19th, 2010 and Sunday May 2nd, 2010 at 5 AM:
The next 2 weeks of P90X is a repeat of week one, wherein you do all of the exercise routines over. If your following the nutrition guide you should start seeing some weight loss over these 3 weeks. This is where most people lose fat, but your mileage may vary. Don’t expect to look like Tony after 3 weeks, and your changes may be slight. Don’t use the scale as a gauge. Your weight will fluctuate based on diet change and your new workout program. Your body isn’t used to it and your weight will fluctuate until it sees that this is the new norm. Use how you feel and how your clothes are starting to look on you. this is a good gauge to go by for the first 30 days.
Next week is Recovery Week. This does not mean rest, but there is no working on the specific muscle groups.
P90X – Day 7 – April 18th, 2010 – Rest\StretchX
Posted by: rsissons in Uncategorized on
The Following Takes Place on Sunday, April 18th, 2010 at 5 AM:
Day 7 – April 18th, 2010 – Rest\Stretch
This is a day of rest OR you can do the P90X XStretch. I recommend you do the XStretch as it will relieve a lot of the soreness and tension in your joints\tendons\mucles. You will thank the TV afterward.
Some of the XStretch moves in this routine:
Sun Salutations, Neck Stretch ,Back Up The Car, Head Roll, Topas Shoulder Stretch, Dreya Forearm Stretch..etc.
I didn’t realize how important stretching was as part of the overall fitness routine, but it is. You need to be able to move freely to optimize your workout results. This does the trick!
From the beachbody website:
Stretching is the one thing that will help you achieve a higher level of athleticism over a longer period of time. The X Stretch routine is an integral part of the program that will help prevent injuries and avoid plateaus. The extensive full-body stretches that make up this routine use disciplines from Kenpo karate, hatha yoga, and various sports to ensure that your body is fully prepared to meet all P90X challenges head-on.
P90X – Day 6 – April 17th, 2010 – Legs and Back
Posted by: rsissons in General, Health, Personal Growth, Uncategorized on
The Following Takes Place on Saturday, April 17th, 2010 at 5 AM:
Day 6 – April 17th, 2010 – Legs and Back
1 Week down! (Except for Stretch X tomorrow 
)
KenpoX was great! Did all the exercises, but about 95% of the reps.It’s punches, jabs, crosses, knee kicks etc..
As usual, Tony and the team take you through a warmup to get the muscles used in this workout nice a loose so you don’t injure your self. Remember any signs of pain or discomfort, back off and don’t be a hero.
Here are the moves in this workout.
Twist & Pivot
Jabs
Jab-Cross
Jab-Cross-Hook
Jab-Cross-Hook-Uppercut
Step Drag Punch High & Low
Jab Cross Switch
Hook Uppercut Switch
Knee Kicks
High Kicks
Side Kicks
Back Kicks
Three Direction Kicks
High Sword/Low Hammer
Step Drag Claw Low Punch
High Blocks
Inward Blocks
Outward Blocks
Downward Blocks
Star Blocks
High Block/Low Punch
Knee/Back Kick
Back Knuckle/Ball Kick/Back Kick
Hook/Uppercut/Low Side Kick
Elbow Series
There are breaks, but every time it was break, I drank some water and went right into all the jumping jacks and all the others instead of standing around. I was drenched by the time I was done.. Nice cool shower and I felt fantastic!
A little protein recovery drink and I was good to go.
P90X – Day 5 – April 16th, 2010 – Legs and Back
Posted by: rsissons in General, Health, Personal Growth, Uncategorized on
P90X Extreme Home Fitness Workout Program
The Following Takes Place on Friday, April 16th, 2010 at 5 AM:
Day 5 – April 16th, 2010 – Legs and Back
Did Legs and Back this morning. Still do not have anywhere to put a pull up bar in the Lv. Rm. and don’t have a eye-hook in the ceiling. So I used weights for pull ups. I lift them up, and flex\resist as I pull down. I can still feel it, but probably not as much as if I was using bands or the bar. I will have to remedy that somehow. One legged wall squats had me shaking, which pretty much shook the whole house. It was like we were having an earthquake. It turned out pretty good though. The exercises focus pretty much on lunges, squats, and pull ups. It was very difficult to do a lot of the exercises. I am still getting use to the routine. The best part is I can hit pause, setup what I need to do, and hit play. It’s at my pace, ..my speed.
AbRipperX- I can see progress, although slight. I was able to do a bit more than Wed. Even if I can do one more rep of each move, it’s progress. Still had my heart in my ears though.
.
Moves for today’s routine
Balance Lunge
Calf-raise squat
Reverse grip chin-up
Super skater
Wall squat
Wide front pull-up
Step back lunge
Alternating side lunge
Closed grip overhand pull-up
Single leg wall squat
Dead lift Squat
Switch grip pull-up
Three way lunge with two kick option
Sneaky lunge
Reverse grip chin-up
Chair salutations
Toe roll iso lunge
Wide front pull-up
Groucho walk
Calf raises
Closed grip overhand pull-up
80/20 cyber speed squat
Here is part of what I ate today. My idea of eating for fuel and not pleasure is taking a bit longer than expected…
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
| Starbucks Pike Place Roast 8oz Drip Coffee | 3.00 | 15 | 0g | 0mg | 2mg | 0g | 0g | 0g | 2g |
| Tuna Fish Sandwich On 7-grain Bread With Mayo | 0.50 | 98 | 3g | 14mg | 143mg | 10g | 1g | 1g | 10g |
| Almonds, Raw | 1.00 | 9 | 1g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Tuna Fish Sandwich On 7-grain Bread With Mayo | 1.00 | 196 | 6g | 27mg | 286mg | 19g | 2g | 2g | 20g |
| Chipotle Carnitas Burrito Bol | 0.30 | 195 | 9g | 0mg | 0mg | 13g | 0g | 0g | 14g |
| Roasted Chicken Brest With Skin | 1.00 | 170 | 7g | 70mg | 0mg | 0g | 0g | 0g | 25g |
| canned corn | 1.00 | 67 | 1g | 0mg | 0mg | 16g | 0g | 0g | 0g |
| Almonds, raw (16 almonds) | 1.00 | 80 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Totals: | 830 | 26g | 111mg | 431mg | 58g | 3g | 3g | 70g | |
P90X – Day 4 – April 15th, 2010 – YogaX
Posted by: rsissons in Health, Personal Growth, Uncategorized on
The Following Takes Place on Thursday, April 15th, 2010 at 5 AM:
Day 4 – April 15th, 2010 – YogaX
Tomorrow is YogaX – That doesn’t sound too hard!
I don’t know what I was thinking when I made that statement. It’s not cardio, it’s stretching and breathing, and moves I wouldn’t have thought I would ever do.
YogaX -This was a real challenge to see what I could do to increase my overall flexibility, balance, and piece of mind. This is very important in terms of being healthy, it’s not just eating right and exercising, but also about the mind. It requires muscle control, balance, and coordination.
This was no walk in the park. I should have read up more as I was unaware that this was an hour and a half session. So I did what I could in the hour that I have in the morning committed to workout. I will have to get up earlier next Thursday. There are a lot of moves in YogaX. Downward Dog, Upward Dog, Cobra, Warrior (1, 2, &3), Reverse Warrior, Prayer Twist and Half Moon. Int the video, Tony Horton demonstrates all of the moves prior to starting the timer. Even though I didn’t know what the hell a Reverse Warrior move looked like, It was shown to me. Let me tell you, I never sweated so much with the least amount of exertion in my life. There are a lot of balance moves as well, such as Tree and Royal Dancer. Let me tell you, this was difficult to the point where my whole body was shaking from trying to hold these balance poses. There are a combination of stretching moves done on the floor as well to get your aching muscles and tight hamstrings from the earlier days workouts (trust me, you will be sore) nice and loose. The bridge move, I can do, but I can’t do wheel, (although Tony Horton will tell you if this is your first time, stick with the bridge move), and there is also table pose, which..well, makes you into a table. The last few moves in the video are the best. Dead Mans Pose, Side Baby Pose, and the OHM session are nice and relaxing, although unfamiliar.
I tell you, after doing this for the first time, I gotta say I won’t look at Yoga the same way again. It was challenging, tough, sweat inducing, and calming all at the same time. My sore muscles thanks me afterward because they were not sore after this. I felt like a million bucks the rest of the day.
Here is what I ate today. I was way under my caloric intake. This nutrition plan is probably the hardest thing to adapt to, but I know I can do it!
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
| Starbucks Pike Place Roast 8oz Drip Coffee | 3.00 | 15 | 0g | 0mg | 2mg | 0g | 0g | 0g | 2g |
| Tuna Fish Sandwich On 7-grain Bread With Mayo | 0.50 | 98 | 3g | 14mg | 143mg | 10g | 1g | 1g | 10g |
| Almonds, Raw | 1.00 | 9 | 1g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Tuna Fish Sandwich On 7-grain Bread With Mayo | 1.00 | 196 | 6g | 27mg | 286mg | 19g | 2g | 2g | 20g |
| Chipotle Carnitas Burrito Bol | 0.30 | 195 | 9g | 0mg | 0mg | 13g | 0g | 0g | 14g |
| Roasted Chicken Brest With Skin | 1.00 | 170 | 7g | 70mg | 0mg | 0g | 0g | 0g | 25g |
| canned corn | 1.00 | 67 | 1g | 0mg | 0mg | 16g | 0g | 0g | 0g |
| Almonds, raw (16 almonds) | 1.00 | 80 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Totals: | 830 | 26g | 111mg | 431mg | 58g | 3g | 3g | 70g | |
P90X – Day 3 – April 14th, 2010 – Arms and Shoulders
Posted by: rsissons in Health, Personal Growth, Uncategorized on
The Following Takes Place on Tuesday, April 15th, 2010 at 5 AM:
Day 3 – April 14th, 2010 – Arms and Shoulders
Arms and Shoulders is the workout for the day. Finally a workout I was used to. All you need are a set of dumbbells by Xmark or the P90X workout bands, and a Chin Up Bar. Make sure you get the chin up bar from BeachBody. It costs more..but the other ones advertised as “Ideal for P90X” look identical, are not made of quality material and may not be able to support your weight. If you don’t have a doorway to put your chin up bar, you can use the workout bands. They demonstrate how to use them instead of a chin up bar. I don’t use a chin up bar as I don’t have anywhere to put one in my living room. You start the day by warming up the muscles that will be used today (Tricepts, Bicepts, Lats..etc..). The pace is quick and you perform 2 sets of each exercise, alternating between shoulder and arm workouts. Here are the exercises for today’s workout.
Alternating Shoulder Press
In & Out Bicep Curls
Two-arm Tricep Kickbacks
Deep Swimmer’s Press
Full Supination Concentration Curls
Chair Dips
Upright Row
Static Arm Curls
Flip-Grip Twist Tri Kickbacks
Two-angle Shoulder Flys
Crouching Cohen Curls
Lying-down Tri Extensions
In & Out Straight-arm Shoulder Flys
Congdon Curls
Side Tri-Rises
I was able to get through all of the exercises doing most of the reps using 10lb. dumbbells. I haven’t lifted in probably 10 yrs, so I wanted to try it out first with a lighter weight as there are a lot of exercises. You ‘re supposed to use weights to be able to perform 8-10 reps for definition or 10-12 for size. The last two reps of whichever you choose to do should make you work for it. I will be upping the weights next week as it was too easy. But again, i was sore and sweating after the workout.
Tomorrow P90X YogaX. It can’t be that hard…
I had a big lunch packed of Kielbas and Peppers, so I split it into lunch and two snacks, that’s why its listed three times.
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
| Coffe With Irish Cream And Sugar | 1.00 | 125 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Almonds, raw (16 almonds) | 1.00 | 80 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Kielbas and Peppers | 0.50 | 253 | 15g | 35mg | 481mg | 20g | 2g | 1g | 10g |
| Kielbas and Peppers | 1.00 | 506 | 31g | 70mg | 962mg | 39g | 4g | 2g | 19g |
| Kielbas and Peppers | 0.50 | 253 | 15g | 35mg | 481mg | 20g | 2g | 1g | 10g |
| Chipotle Carnitas Burrito Bol | 0.25 | 163 | 7g | 0mg | 0mg | 11g | 0g | 0g | 11g |
| Spagetti Meat Sauce | 0.50 | 64 | 30g | 0mg | 0mg | 5g | 0g | 0g | 0g |
| David Sunflower Seeds, Original | 1.00 | 190 | 15g | 0mg | 130mg | 5g | 1g | 2g | 7g |
| Totals: | 1,633 | 113g | 140mg | 2,053mg | 99g | 9g | 6g | 57g | |
P90X – Day 3 – April 14th, 2010
Posted by: rsissons in Health, Personal Growth, Uncategorized on
The Following Takes Place on Wednesday, April 14th, 2010 at 5 AM
OK, day 3 of the P90X workout! Today is Arms and Shoulders. All you need is some dumbbells, a towel, some water, and a chair.
This workout is a repeat workout, meaning they go through all the exercises twice.
In the beginning, of course, is the warm-up that focuses on the muscles being used in the exercises.
The exercises in the workout are:
- Alternating SHoulder Presses
- In & Out Bicep Curls
- Two-Arm Tricep Kickbacks
- Deep Swimmers Presses
- Full Supination Concentration curls
- Chair Dips
- Upright Rows
- Static Arm Curls
- Flip-Grip Twist Tricep Kickbacks
- Two-Angle Should Flys
- Crouching Cohen Curls
- Lying-Down Tricep Extenions
Bonus Round:
- In & Out Straight Arm Shoulder Flys
- Congdon Curls
- Side Tri- Rises.
I started out using 10lb dumbbells. I havn’t worked out in a long time and I am not a hero. I am not going to pull a muscle the first week out, and I am trying to get a feel for the moves, so that’s what I used. I did about 2/3′rds of the reps and it was still difficult. I think next week I will up the weigh
After the workout, is ABRipperX. I was able to do more today than on Monday, although maybe only 1 more rep on some of the moves, but progress is progress.
Tomorrow is Yoga X – That doesn’t sound too hard!
Oh Yeah, heres what I ate today:
| Food Item | Servings | Cals | Fat | Cholest | Sodium | Carbs | Sugars | Fiber | Protein |
| Coffe With Irish Cream And Sugar | 1.00 | 125 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Almonds, raw (16 almonds) | 1.00 | 80 | 0g | 0mg | 0mg | 0g | 0g | 0g | 0g |
| Kielbas and Peppers | 0.50 | 253 | 15g | 35mg | 481mg | 20g | 2g | 1g | 10g |
| Kielbas and Peppers | 1.00 | 506 | 31g | 70mg | 962mg | 39g | 4g | 2g | 19g |
| Kielbas and Peppers | 0.50 | 253 | 15g | 35mg | 481mg | 20g | 2g | 1g | 10g |
| Chipotle Carnitas Burrito Bol | 0.25 | 163 | 7g | 0mg | 0mg | 11g | 0g | 0g | 11g |
| Spagetti Meat Sauce | 0.50 | 64 | 30g | 0mg | 0mg | 5g | 0g | 0g | 0g |
| David Sunflower Seeds, Original | 1.00 | 190 | 15g | 0mg | 130mg | 5g | 1g | 2g | 7g |
| Totals: | 1,633 | 113g | 140mg | 2,053mg | 99g | 9g | 6g | 57g | |
