P90X+: Round 3: Day 90: Yoga

Day 90! Day 90! Day 90!

I don't know if anyone noticed, but today is Day 90, marking the completion of Round 3. This round took a couple weeks longer than I had anticipated, due to illness one week and a week's vacation causing the restart of another. No matter, the important thing is that I just continued to commit to working out on a regular basis. As these posts have shown, there's no magic in the 90 days; really, they're merely benchmarks in a lifetime of pursuing the goal of overall fitness. Just as the 30-60-90 day photos are benchmarks of progress within a Round, so are the Rounds benchmarks in a year of fitness. Soon, the years will count themselves.

This Round wrapped up with Yoga, a nice, mentally-relaxing (though physically exerting) routine during which I managed to clear my mind and release some stress. I've noticed recently that it's somewhat more difficult to get my arms straight in the air above my eyes during the chair twist and right-angle pose. I'm hoping that's because I have increased my muscle mass in my shoulders, but I'm guessing that I'm just a bit inflexible in that posture. That's something to work on in the future.

As far as future objectives go, I'm trying to design the next Round's workouts to achieve a number of goals:

1) vary the workouts to encourage muscle confusion and avoid boredom

2) increase abdominal exercises (there's still more work to be done)

3) continue to work different parts of the body on different days, but ensuring that all parts of the body are worked on

4) focus on my weaknesses: abdomen, shoulders, cardio

The new Round will consist of workouts from P90X, P90X+ and One on One with Tony Horton. The schedule is broken into three phases, like P90X, for a total of 13 weeks. Weeks 4, 8 and 13 will be Recovery Weeks. Unlike P90X, the workouts vary week to week, so there's not much repetition. That should encourage muscle confusion.

Ab workouts will return three times a week, with Ab Killer on Sundays, where I'll have the extra time (I hope!) to do the elongated workout. I'm scheduling Abs/Core + for Tuesdays, and ARX on Thursdays. We'll see how it goes, and adjustments can be made along the way.

Some of the workouts may have to be rescheduled, due to a lack of dumbbells. If I can pick up a set, then I'll be able to do Diamond Delts and Just Arms. Failing that, I'll substitute some of the P90X workouts until dumbbells can be procured.

The cardio portion of the program is a bit up in the air right now, because I haven't done all of the One on One cardio workouts yet. I'll try them in Weeks 1 and 2, and adjust the schedule as required. There is a possibility of doubling up on some of the cardio workouts. I'd like to try that on Fridays, and see how my body takes it. I'd like to increase the cardio component of the workouts to encourage a bit more weight loss. That, combined with proper eating and increased ab work will hopefully reveal more of a 6-pack. Time will tell.

Legs will be worked out every Thursday, along with cardio days on Monday and Friday. I'm not expecting too many problems there.

Back will be worked out at least twice a week, rotating through Sunday, Tuesday and Thursday.

Finally, the core will get hit at least three times a week, and occasionally more often.

I was able to get worksheets from a P90X colleague (thanks to Lee Lichlyter) for the One on One workouts, so I'll be able to journal my reps and weights. I've found that journalling results is indispensable for success in this program. Paraphrasing Tony, information is knowledge, knowledge is power and power leads to success. How do you know what you're doing if you don't write it down? How will you adjust your weights or reps the next time you do the workout if you don't know what you've done before? Keeping a log is, in my opinion, critical to success.

I'll be reviewing the schedule and monitoring my progress and making adjustments as time goes by. I want to make sure that I feel challenged and stimulated. If I don't, I'll make a change. If the workouts aren't difficult enough, I'll revise things to make life a little harder and more rewarding as a result. It's possible that as more workouts become available, I'll work those into the Round. There are no hard and fast rules. I merely want to continue on my path to achieving and maintaining good overall health. Hopefully, this plan will help me get there.

Next: Reset to Day 1: Bring It!

P90X+: Round 3: Day 89: Core Synergistics

I wasn't particularly looking forward to this workout today. To be honest, I was a bit intimidated by it, so I shirked my responsibilities on Day 86 and did Mammoth UML in its place. Today, I had passing thoughts about doing Medicine Ball Core Cardio instead of CS, but, lacking a medicine ball, decided to bite the bullet and leg out CS. I've been lugging about some 3 and 5lb plates in the back of my trunk for the past few weeks, intended as substitutes for a medicine ball, but I've been forgetful about bringing them inside the house and, at 6:30AM and 2°C temperature, I wasn't about to rush out of the house to retrieve them. So, Core Synergistics was at the top of the menu.

I don't have any major complaints about this workout. The reason it intimidates me is three-fold: prison cell pushups, plank to chataranga run, and walking pushups. Each on its own is manageable; plank to chataranga run, immediately followed by walking pushups is my nemesis. I can't think of a more gruelling combination in P90X or P90X+ than those two. Prison cell pushups are just plain nasty. I always get off to a quick start, but fade down the stretch, and by the time the exercise is over, I'm extremely thankful. Other than those exercises, Core Synergistics is pretty much a breeze. But those three tend to colour the entire workout for me.

I'd have to say that overall, CS is a tougher workout than Mammoth UML, but perhaps both have their place in a typical Recovery Week. I'll be evaluating that as time goes on. My objective for the next round is to continue to challenge myself. Because I'm deviating from a standard program, I want to make sure that I don't baby myself. If anything, I want to make life harder than easier. After all, that is the essence of Bringing It.

P90X+: Round 3: Day 88: X Stretch

Upon my return home yesterday, I jumped into my shorts and cranked out a Super Cardio workout. This is the first time I've done this workout, and I'd heard mixed reviews: some loved it, others did not find it as intense a cardio workout as those found in P90X and P90X+. No matter; I have the disc, and I'm doing the workout.

The workout consists of 3 sets of 3 moves, repeated 3 times. The first two sets are generally jumping moves; the final set are Kenpo moves. I found the first two sets pretty exerting; the third, not so much. Overall, I'd agree with those of the opinion that it's not as intense a cardio workout as the P90X or P90X+ programs. I never had to pause the disc, and didn't really find myself huffing and puffing too much. I'd be saying otherwise if the third set weren't Kenpo. I actually found myself cooling off a bit during the third set, rather than ratcheting up the intensity. I'd be happy to give this workout another twirl, and now that I know what's in store for me, I'll bring up the intensity level myself.

This morning, I relaxed a bit and did X Stretch. I still enjoy this workout, even though it's not a challenge and I don't break a sweat. Every now and then, you've got to give yourself a break, and X Stretch gives you the opportunity to say you worked out, without actually having to intensively work out. Still, at the end, I felt a bit tingly all over,and did feel relaxed, calmed and stretched out. It's true that most of your energy ends up concentrated in your neck, shoulders and hamstrings, and it's nice to spend some time dedicated to alleviating the stress in those parts of the body.

P90X+: Round 3: Day 86: Mammoth UML

Recovery Week time. Again, this week will be slightly truncated, because I was unable to start on Sunday.

I did yoga yesterday. My inflexibility at the start of the yoga workout simultaneously amazes and disgusts me. I can't believe how stiff my legs get, especially my hamstrings, when I don't stretch them out for a couple of days. The workout went reasonably well, although I didn't get sweat as much as I normally do. I think my mind was really in the moment, because I don't know where the time went. Before I knew it, the workout was over.

This morning, I decided to substitute Mammoth UML (Upper, Middle, Lower) for Core Synergistics. I wasn't particularly in the mood for Core Synergistics, and had yet to try Mammoth UML, so I was more interested in a new routine than one I've done many times before. Also, mentally, I just didn't feel up to Core Synergistics. I know, not a great attitude, but it's one that we all have sometimes. At least I didn't skip a workout; I just made a substitution. Besides, Mammoth UML does hit the core reasonably well.

Mammoth UML consists of a series of 6 sets, with 3 exercises per set. The three exercises per set targets - as indicated in the workout name - the upper (chest, arms, shoulders), the middle (abs and core) and the lower (legs). There's a short break between each set. Tony is working out in a hotel room in Mammoth, California, and all he has at his disposal in terms of exercise equipment is what's available in the hotel room: table, sofa, chairs, snowboarding boots, his body, and gravity. Using those, he manages to create a decent workout. Not bonecrushingly difficult, but moderately challenging. He puts together moves off the top of his head. Some are difficult, such as plyo hopping pushups (for lack of a better description) and 40 jump-knee-tucks at the end of the routine (I stopped at 30, but could likely have done more). I found that he took a bit too much time between individual exercises within a set, which allowed my heart rate to settle a bit more than it probably should have. It seems that Tony is a bit more winded than usual when exercising, due, no doubt, to working out in higher altitude. In general, I think I'll include this workout as part of Recovery Week for Round 4, and restrict Core Synergistics to just one day in Recovery Week instead of two. Muscle confusion, you see.

P90X+: Round 3: Day 83: Kenpo / Cardio Plus

Great X-citement Plus here today, as this officially completes Round 3. I now head into the next phase of my life, into Round 4, with a recovery week in-between as a buffer. I'm looking forward to a little stretchy time next week to allow my body a chance to mend. Something about micro-tears in the muscles needing healing, I understand.

It's been an interesting journey. I've certainly felt challenged by the P90X+ program, and would not say that I conquered it; rather, it's like the feeling I had upon completing my first round of P90X. I did reasonably well, but did not master it. This week was testament to that: I still found Upper Plus and Total Body Plus quite challenging, even in Week 12. Not as challenging as in Week 1, but difficult nevertheless. I like the way the program continues to challenge you, or perhaps, you challenge the program. As your level of fitness improves, you can achieve more, so you strive for more. It never becomes easy.

I doubt I'd repeat this program as-is. I feel that the program could have benefitted from greater variety, and that doing Upper Plus twice each week became slightly boring and repetitive, although the workout is enjoyable. I'd rather have seen a legs or lower body workout substituted. In that vein, I've been toying with the idea of creating a custom workout schedule for Round 4, consisting of P90X, P90X+ and 1 on 1 with Tony Horton. That should keep the mind sharp and the muscles confused.

Today was Kenpo Cardio Plus and, like yesterday, I didn't get sufficient sleep due to another late baseball game (the Angels beat the hated and despised Red Sox in L.A.) and my wife's all-night coughing (the poor thing). I still felt reasonable energized during the workout and never felt that I was going to crash. Perhaps that is due to my increased water intake yesterday and a new insistence that I eat a good breakfast, in addition to my recovery drink. I really like this workout, especially the high arm block burnout at the end. This workout will definitely make its way into the cardio section of Round 4.

To anyone out there listening, thanks for reading. And if there's no-one out there, writing these almost-daily notes has been a great motivator for me. It's served as an opportunity for me to consider my highs and lows, successes and failures, and to keep my on my personal path to living a healthier life, in all respects.

P90X+: Round 3: Day 82: Upper Plus

My lifelong love affair with all things baseball affected me greatly today. There were 3 games on yesterday, two of which I saw commencing at 6:07PM, and ending around 12:37AM, when, in the 5th inning, my eyes closed from fatigue (and disgust from a hideous throwing error), I headed to bed. At this morning's workout, I paid the price for having stayed up so late. My energy level was down, my endurance was off, and it was really difficult to get my mind right. I managed to persevere, but it was not the kind of workout I would have liked to end this round. In some instances, my numbers were up (I know, I've said repeatedly that it's not about the numbers, but it's still an indication of progress), in some, my numbers were down. I've been finding pumper curls more difficult to pump out recently. Today, those numbers were down because I was more focussed on an isometric hold at the top of the curl. Those additional fractions of seconds add up, resulting in a numerical decrease. The intensity of the exercise, however, was increased. The sweat was flowing.

On the other hand, my lack of endurance caused me to pause the DVD a couple of times to catch my breath. I took some extra time during the breaks to sufficiently recover. I've now done this workout 21 times, and it's still challenging.

On a personal level, I now truly understand the importance of getting sufficient sleep. The lack of sleep, accompanied by a likely lack of hydration, is not conducive to working out. Drink your water people! Today, my glass is beside me and I'm rehydrating. Lesson learned.

P90X+: Round 3: Day 81: Yoga

I missed Yoga last week, as I took a bit of time off to recover from an ailing stomach. As a result, it's been 2 weeks since I last really stretched out.

I was feeling a bit tight this morning, likely from yesterday's Total Body workout. Specifically, my legs and glutes needed a good stretch. It's surprising, and somewhat disturbing, that my body can become so tight within such a short period of time. During my time off, my neck, legs, glutes, shoulders and back all became a bit stiff, and in some cases, somewhat sore. It only serves to reinforce the importance of consistent exercise and consistent stretching.

So, yoga was most welcome today. The routine moved quickly, and I was very focussed on stretching out specific parts of my body. Warrior 1, Warrior 2 and Warrior 3 were terrific. I got a great stretch all along the side of my body during Warrior 3. I've been thinking that during my early rounds of P90X, I didn't think so much about what the particular pose was supposed to accomplish. Now, I'm much more aware of that, and I'm going deep into my poses, concentrating on the stretch, and focussing on breathing through any discomfort. It's all good.

Namaste.