Tag Archives: weight lifting

P90 Week 5

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Looking at my 30 day progress pictures, I saw some definite improvements, especially in my back and upper midsection. Something that I didn’t directly notice in the pictures yet saw in my daily life was that my biceps and triceps are more hard and defined, and my legs are a lot harder and sturdier. Plus, as is the case with consistent exercise, my face appears less puffy as well.

Sculpt B has proven itself to still be one of my favorite workouts of all time, because it’s both classic and progressive, incorporating old school routines like classic curls and 7/7/7 curls from Tony’s original Power 90, while also invoking P90X3-esque routines like balance curls and push-up+side arm balances (aka “The Crab Special”, a name that made me more hungry than anything else. Yes, I know it’s treif.). What I also like about it is that the entire routine can be done with dumbbells so, unless you prefer it, you can do rocket rows with dumbbells.

Sweat B is a definite improvement over its Month A predecessor, making its moves slightly more complex by adding on extra twists (i.e. downward strikes + sprawls instead of just sprawls). Plus, seeing Maddy strike and kick her way through this routine not only motivates me to keep up with her, but she also reminds me of Alice (aka “Pain in the Alice”) from P90X3, who proved herself to be nothing short of a bonafide badass in routines like The Challenge and MMX. The major downside of this lies not in the moves themselves, but within Tony’s incessant need to copy the modifying performer’s English accent. Ugh. As for Ab Ripper B, I’ll be honest…I didn’t do it. I don’t really have the time to add ab routines on top of 35+ min routines (though I should), but it’s basically Ab Ripper A with some added moves.

I also sampled the 22 Minute Hard Corps Cardio 1 workout, which absolutely kicked my ass but it was over in practically no time. It’s basically repeated sets of moves like step-back lunges, side-to-side lunges, and (holy &%$!)…burpees. Lots of burpees. I can tell this is going to be fuuuuunnnnn.

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P90 Week 4 / “Month A” Review

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And so ends Month A. How I hardly knew thee.

I’ll miss you all…Jim, with your ripping 61-year-old biceps putting my 26 year-old twigs to shame, Stella (STELLAAAAA!!!) with your awesome Lara Croft braid and your horrible, horrible form (though mine isn’t much better), Christy with your refusal to do anything Tony says, and of course, Dakota. No matter if I’m going north, south, east, or west…you’ll always be in my heart. Because your “advanced” level shenanigans inspired me to crank up my heart rate.

So yeah, I got through it. I did very little Sweat A + Ab Ripper A, but that’s ok because I did most of my Sculpt A workouts and substituted cardio with yoga sessions, which made me sweat like Chris Christie on stage with Donald Trump. Here are my thoughts on the workouts:

Sculpt A

Like I had mentioned in a previous post, I have never been a weightlifting guy. I think that stems from the fact that I was always overweight growing up and a lot of what helped me (temporarily) lose weight was running and other forms of cardio. That, and I always assumed the sole purpose of lifting weights was to get you big. It’s not. It’s prolonged calorie burn, and like Tony says during lunges (in a voice so flamboyant it makes Richard Simmons sound like Arnold): “BURNING SENSATION! Which means calories are burning, which means you’re gonna lose weight and look good.”

Sculpt A is an awesome and accessible introduction for people who have never so much as lifted a dumbbell yet will still provide one hell of a challenge. It’s a total body workout that includes both isolating moves (standard curls, swimmer’s presses, pulldowns) and moves incorporating the multiple areas (rocket launcher kickbacks, weighted kayak lunges, Sawyer chin pulls). You do 16 reps per move, take a break midway, then do slightly harder versions of those same moves. For instance, you’d start with half pushups in the first round, then start with walking half pushups in the second round. Overall, it’s a quick yet effective calorie burner that novices and pros alike will get a lot out of.

Sweat A

As I’ve said, Tony isn’t a big cardio guy. Shaun T just straight up annihilates him when it comes to cardio workouts, while Tony offers more in terms of resistance (two sides of the same ridiculously shredded coin). So, while it has its moments that I got a lot out of (particularly its MMA moves), this workout really didn’t do it for me. Not because it was too easy, because it did make me work up a sweat, but because it just kind of bored me. It’s one of those “have to” workouts that I ultimately ended up substituting yoga in its place. I prefer cardio set to a rhythm, which is why Les Mills COMBAT is and will most likely remain one of my favorite home workout programs of all time. It’s rhythmic, fun, energetic cardio that keeps you moving because it’s set to a musical tempo. Here, the background music serves just as that: background noise. Not terrible by any means, but not particularly motivating either. I say try it out a few times, and if you like it, great. If not, do something that makes you giddy as a [something giddy] to work out.

Ab Ripper A

This is actually where Sweat A improves a bit, with its immediate followup of Ab Ripper A. This 8 minute core routine, if done correctly, will make your midsection sore and make you feel like you put in genuine work. All of it is floor work, though, so if you’re a standing abs kind of person, then you’re out of luck. Thankfully it’s relatively quickly, and as someone who HATES working his abs, I’ve been through more torturous routines.

Saturday Special

This is a P90X3 workout.

Okay, it’s not, but since this weekend workout has a time length of 30 minutes and the fact that it will make you sweat a ton (and whine a little) by its end puts it in the same category as Accelerator or anyother X3 cardio routines. It’s fast-paced cardio and abs (standing and floor) that puts you to work for half an hour but makes you work. It’s one of those “hate it but I love it” workouts that is a challenge no matter what month you’re on, because you can always go faster or intensify your moves. Definitely an improvement over Sweat A for sure.

So yeah, this was a good month and I’m already noticing myself slimming down and fitting into jeans that were too tight a month ago. Up next is Month B…

BUT.

The peer pressure of Facebook has proven itself too much for me, as I have been invited to participate in a #SummerStrong fitness challenge group. This means that beginning April 4th, I will be committing 60 days to Tony Horton’s brand new military-inspired fitness program 22 Minute Hard Corps in lieu of the second half of Month B, all of Month C, and the first half of P90X3 Month 1. My reasoning is simple: I get to satiate my desire to try this (really cool-looking) program out and get a free t-shirt at the end. What I may do to appease my OCD desire to finish P90 is to create some weird hybrid of the two, but we’ll see.

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P90 Week 3

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Greetings, nonathletes!

So, despite my initial determination to complete as full and unadulterated a P90 calendar as possible, I’ve realized how much I actively dislike Sweat A + Ab Ripper A and have instead opted to switch in yoga workouts instead, making this a strength training + yoga hybrid for the time being.

This past week, I did the following workouts:

Mon: P90X3 Yoga + P90 Sculpt A

Tues: P90X3 Yoga

Wed: Rested

Thurs: P90X3 Dynamix – A dynamic stretch routine co-developed by Olympic athlete Malachi Davis.

Fri: Moving heavy boxes (yep, counting it as a workout)

Sat: Yoga Booty Ballet Pure and Simple Yoga – Hey, don’t knock it till you try it. As silly as its name is, it’s an ass-kicker.

Sun: PiYo Sweat – To make up for Wednesday (and a Saturday of St. Patrick’s Day festivities), I tried the BOD sample workout of Chalene Johnson’s PiYo program.

This week, I’m reincorporating more of Sculpt A to not only reintroduce my body to resistance training, but also to adequately prepare myself for next month’s Sculpt B workouts. I’m particularly excited about this since I feel Sculpt B is one of the best resistance workouts I’ve ever done. On the remaining days, I’ll alternate between various BOD yoga routines and make sure one of them has cardio, so ideally, PiYo Sweat or Jericho McMatthews’ Half & Half cardio + yoga BOD workout.

I’m really excited about pushing my body further with the relaxing yet challenging and sweat-inducing power of yoga and the adrenaline rush of lifting iron and cranking out pushups and pulldowns.

Whatever it is you’re doing (or thinking about doing), “do your best and forget the rest.”

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P90: Week 2

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Greetings, Nonathletes!

Confession: This week was about the same in the diet department: not great but not terrible (speaking of which, Ruffles All Dressed chips are amazing), and I ended up not working out Wednesday and Friday. So instead, I did a less than stellar Amazon.com free yoga workout Saturday morning in addition to Joel Freeman’s 8×8 workout on Beachbody OnDemand that night (I highly recommend it – 22 minutes of HELL on your legs and biceps).

Today, to make up for last week and to kick off Week 3 just right, I did the P90X3 Yoga routine right before today’s P90 Sculpt A, and I was pleasantly surprised to find that I have greatly improved at yoga! Despite not having done any yoga workouts lately, I attribute my new strength to two things: (1) The vinyasas at the beginning of every P90 workout and (2) The insane leg strength I’ve developed thanks to Sculpt A 3 days a week. Speaking of improved strength – when I started P90, I was doing max 50 lbs during pulldown exercises and 35 lbs on tricep pulldowns. As of today, I can now do 70 and 50 lbs respectively.

Between that and the physical toning I’m noticing, I’d say I’m not off to a bad start. If I’m able to, I’d like to do yoga 2-3 times a week in addition to my normal routine to make sure my flexibility is on point. I’m still liking the program and I’m glad to finally be halfway done with Month A.

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P90: Week 1

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P90 may be called the “on switch to fitness” for people who haven’t worked out in a long time (or ever), but as someone who’s dabbled with INSANITY, P90X and X3, I can safely say that P90 is definitely a challenging program…if you make it challenging.

Any fitness expert could easily dog his way through this stuff and not get anything out of it. But by upping your speed, weights, squat and lunge depth, and overall intensity, you can make this legitimately hard to finish, especially if you focus on your overall weaknesses.

Case in point: I opted for the Sculpt calendar (3 days lifting, 3 days cardio) because I’ve always been more of a cardio man. I recognize that I need more lifting in my life to prevent bone and joint issues, to burn calories longer, and to be an overall stronger and fitter person. But what I’ve realized is that I actually enjoy Sculpt A more than Sweat A + Ab Ripper A. Maybe it’s due to the fact that deep down, even the most cardiophilic of men still have a primal desire to lift heavy things and put them down. Regardless, it’s still a fun butt-kicker of a workout. Sweat A + Ab Ripper A are nice, but Tony Horton is an admitted cardiophobe, so while you will sweat (I should hope so, it’s in the title), it probably won’t be the most fun you’ve had working out.

In terms of my diet (the REAL challenge), I have been very healthy and on top of my vitamins and water intake, but I will fully admit I could use a bit more discipline and order in the food department (pizza and wings were had this week, and that’s all I will say…also, pineapple and green peppers go very well together).

Still, not bad for my first week.

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Les Mills COMBAT Day 2: Power HIIT 1

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Good day, Nonathletes! I want to take a moment to thank everyone for the likes so far. I’m new at this blogging thing and I appreciate the support so far and being able to connect with others going through their own fitness journeys.

Today, I completed Power HIIT 1, a non-MMA themed workout designed around high rep weighted workouts and calisthenics. It’s also one of the toughest workouts I’ve ever done in my entire life. Not even kidding.

The short warmup alone will get you soaking with sweat, especially from its its body weighted squats to its suicide runs. I was shocked at how quickly I broke a sweat, especially considering it takes me longer do to do with INSANITY. Then the weights came out, and Dan the Man made me do deadrows, cleans, and a LOT of clean and presses and power presses. My arms were fried like bacon after this, and I had to temporarily downgrade my weights from 20 to 15 just to get through it. Then he and the crew threw in some plyo lunges just to make me suffer a tiny bit more. They must have been able to see I was still breathing a tiny amount and were like, “F*** that noise, jump around some more!”

And then there were the burpee-pushup-squats. Fast ones, no less. That should be self-explanatory enough to tell you about the terror my body went through. I did maybe 3 or 4 whole ones and modified a few more when I wasn’t on the floor gasping for air. Then Dan started jumping between his squats. I almost sent my Powerblock flying at him through the TV.

My food consisted of:

Vegan Chocolate Shakeology, almond butter, almond milk

Almond chicken and grilled veggies x 2 (plus half  a sweet potato)

Greenberry Shakeology and a Promax bar

You might think that because of how I just described it, I must hate Power HIIT 1. But I don’t, I actually love the challenge it gave me. I thought this would be a breeze given I’ve done both INSANITY and some Les Mills PUMP, the former with its emphasis on super speed and the latter with its constant use of high reps.

Imagine having those two elements combined in one workout, going from an extreme amount of high reps to plyo lunges to burpee-pushup-squat-jumps. Set to a tempo. It ain’t easy, I can tell you that. But instead of making me feel dejected, it makes me want to improve and kick the workout’s @$$ next time. It’s like Dan says in the video: “The burn is called fatigue, and fatigue is my friend. ‘Hey fatigue, would you like to go to dinner?’ ‘Yeah, I’d love to!'”

Fatigue and I will be having dinner 6 days a week for the next 60 days.

Keep it real and *kisses fist* stay with the fight.

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