Hoff's P90Xperience

2/26/09 - P90X+ Round 1, Week 1, Day 4 - Fountain Of Youth Yoga

So here's a word of warning regarding P90X+: I'm pulling/straining muscles even with light weight.  The high speed/intensity exercises with large range of motion is really pushing areas of my body that I can tell you I was/am not prepared for.

I think part of this has to do with the fact that I need to warm up before the warmup with more static stretches balanced with some light cardio.

I really needed the yoga tonight (didn't think I'd ever say that) just to try and work out some of the kinks, knots and pinches I have in my various flexors -- mostly hips and glutes.

Tomorrow we're back to the Upper Plus and Abs/core Plus routine.

/hoff

2/25/09 - P90X+ Round 1, Week 1, Day 3 - Total Body Plus

I'm adjusting to the pace and intensity of the X+ workouts. I have to tell you, however, that my balance and core are deceptively lacking when compared to where I thought I was after exiting my first round of P90X.

I'm starting out with lighter weights to maximize form and reps during the timed sessions and it's a good decision given how dynamic some of the exercises are.

TB+ is 20 exercises with a bonus plyo push-up at the end.

The exercises are the old push-up and pull-up majority with some lower-impact plyo tossed in for good measure.

All in all, it was a fun and tough routine. I burned 758 calories in 45 minutes, so it's a quality workout.

I am, however, really sore from this week's routines. They are working areas/muscles that have led to strains/pulls that never happened in P90X. This may also have to do with the warm-ups which I think I need more of.

Looking forward to Yoga and then back to hitting the Upper+ and Abs/Core Plus, Kenpo and then Stretch X.

/Hoff

2/24/09 - P90X+ Round 1, Week 1, Day 2 - Interval X+ (and BJJ)

Well, this was a seriously intense workout. The total time, with warmup and cooldown is 45 minutes, so we're really talking about a 35 minute workout period...that just about killed me ;)

I don't know of the HR chest strap slipped, but the max HR on this routine showed up as 215bpm!  That's 118% of max!  I think it's an error ALTHOUGH I was at 170 for quite a lot of time.

The intervals of recovery/slow, second gear and then all-out works really well.  The exercises were great and challenging...some of them border on a little kitschy, but Tony, Tracy and Mark make it fun to participate.

I burned 623 calories/12% from fat (in 45 minutes) with Z1=7:25, Z2=5:32, Z3=30:58, AvgHR=147 and MaxHR=215 bpm ;)  I did this workout at about 8:30 at night, so I look forward to engaging a little more when I'm more awake.

...AND I had BJJ for 1.5 hours in the afternoon and torqued the hell out of my shoulder.

Need to go book my MRI :(

Total Body Plus tomorrow.

2/23/09 - P90X+ Round 1, Week 1, Day 1 - Upper Plus, Abs/Core Plus and BJJ

Today was the first day of P90X+.  I've pre-screened the videos so I would know generally what to expect, but it didn't really prepare me for the step up in pace.

I did the Upper Plus much later in the day than I would have liked. It's a fast-paced routine and relatively short at around 45 minutes. 

The exercises are really going to take some getting used to since most of them are new (in relation to P90X.)  This routine is NOT about building mass, but rather toning and strength given the fact that it's about max reps. in a constrained time period.

I'm coming to terms with that. ;)

I didn't think I was getting much of a workout until I had difficulty lifting my arms about 3/4 of the way through ;) I felt much better isolation in the tricep exercises and the core exercises like the wacky jacks, L-lifts, etc. are going to bring a new dimension to my exercising.

All in all, I was happy with the workout, but it's going to take a mental adjustment going from P90X to X+...they are very, very different routines.  I liked the grunt of the resistance exercises in P90X -- you knew what you were working...it's all a bit of a mystery still with X+.  I am sure that will change.

I also had difficulty keeping track of reps since it's about time in these routines, but I'll do better with this as I get used to the routines.  I also probably could have gone heavier, but I like to make sure I'm doing the exercise properly first.

You're clearly supposed to do Abs/Core Plus right after (as there is no warmup/stretch just like there is not in Ab Ripper X) but I ran out of time as I had to go to BJJ class.

I did an hour and a half (including the back room) of solid rolling in BJJ and then headed home.

After that I fired up Abs/Core plus and was not properly warm/stretched, so it was a chore!

Because many of the exercises in Abs/Core plus are balance and hanging exercises that really focus on form, I was struggling -- they were all new, also.

I didn't get a very good ab workout because of the form issue, and while it attacked my entire core, I'm not going to give up doing Ab Ripper X anytime soon...so I'll integrate the two somehow.  The hanging exercises are really the issue here.

I turned on the "trainer track" in which Tony gives much more specific form tips and it was very helpful.

Upper Plus: 668 calories, 18% from fat, Z1=19:11, Z2=26:41, Z3=12:27, AvgHR=132, MaxHR=165

Abs/Core Plus: 232 calories, 20% from fat. Z1=5:13, Z2=15:05, Z3=0:0, AvgHR=131, MaxHR=144

BJJ: ~1100 calories

...If you add up those caloric totals, it's clear to see why I have to eat like a horse!

/Hoff

2/21/09 - Rest Day (Sort of) Prior to Restart of Round 2 (X+ instead of X) - X Stretch & Cardio X

So I aborted the completion of the rest of Week 1 of Round 2 of P90X because of two things:

1. I didn't pace myself properly, started too heavy and overworked my muscle groups in the first 4 days.
2. My P90X+ discs showed up and I finally got the information I needed to see how the entire X+ program worked 

So yesterday I took a rest day because I felt horrible.  This morning I did X Stretch which helped to further unkink the sore spots and then later in the day did Cardio X which I've never done before.

Cardio X is a cute little workout that is part yoga, part kenpo and part plyo.  It was a nice, light cardio workout compared to Plyo.  I am preparing for my chiropractic appointment in the morning and then the first day of P90X+: Upper Plus and Abs/Core Plus.

 

What Are My Goals With This Round Of P90X+

To be honest with you, I was waffling between doing another round of P90X or starting P90X+

I'd be lying if I didn't say I would like to add more mass to my frame, because in certain areas, I do, namely my chest, traps, lats and arms. I think I just said I wanted more mass everywhere... ;)

However, the other side of me recognizes that I've added quite a bit of muscle already and a lot of the resistance/strength exercises that would have me increase weight/lower reps. will actually put more strain on my injured areas. 

The other choice, use lower weights/higher reps and tone the muscle I already have which probably makes a lot more sense given my frame and status.

So I rationalized that if I was not looking to add mass by upping to heavier weights which are obviously taxing my joints, but I wanted better definition and up my cardio, that P90X+ makes sense.

So that's where I'm at.  I'm going to do P90X+ for this next round and work on really work on definition.

My goals for this round are:

1. Get the diet better refined. Eat on a more controlled schedule. Prepare meals ahead of time. Work on the balance of Protein/Carb/Fat in a more strict form
2. Lose the remainder of my back/belly fat 
3. Pay attention to form on the exercises more - video myself to check
4. Work on solid definition, especially in the core and abs. 
5. Add lean mass (not bulk) 
6. Balance out the weird imbalance between my left/right lats 
7. Get my pecs more uniformly developed 
8. Up my cardio and endurance 
9. Really work on flexibility 
10. Workout on a more defined and predictable timetable 
11. Thoughtfully integrate BJJ and Kickboxing 

I really want to get to the point that I have the tight core with a 6 pack that is always there, not hiding under a layer of pudge.  I shall achieve this goal!

In my estimation, my core looks OK here but needs a lot more definition, especially in the mids/lowers and I need to get rid of the remaining fat stores around my obliques:

Doable, I think.  I'd like to get this accomplished before summer.

Looking forward to P90X+

2/20/09 - Round 2, Phase I, Week 1, Day 5 - X Stretch (Sub. for Legs & Back)

In between ending round 1 of P90X and just after starting round 2, all the P90X+ stuff showed up.

Per my post on the topic, I realized that I needed to basically stop P90X and then start P90X+ to do it properly.

I was already on day 4 of P90X when this occurred to me.

So I decided that rather than finish out this week of P90X (round 2) and then move to P90X+ (round 1,) I was going to turn the remainder of the week into the recovery week which I didn't have between rounds.

I found I really need this, despite the fact that I dislike these rest periods because my motivation sags. My body has taken a pounding of the last couple of weeks and everything has been a chore, so perhaps it's a good thing.

I don't know why, but everything just hurts.  A lot. 

Update: Duh! I figured out why I hurt much, much more than usual. I just realized that prior to the rest week (week 13,) the shoulders & ams/chest & back routines were not done after week 11.  So when I started the next round, that basically amounts to not working these muscle groups intensely for almost 3 weeks AND I upped all the weights on the routines. Idiot.  I didn't pace myself properly and start with the last recorded weight.

Last night I did X Stretch instead of Legs & Back which really, really helped. I've got a Chiropractic appointment on Monday which will help finish things up in terms of restorative help.

I'll do either X Stretch and some cardio tomorrow or perhaps Fountain of Youth Yoga.

/Hoff

The P90X+ Classic Plus Workout Routine Schedule

I could not find the actual schedule or methodology enumerating how to work P90X+ into my existing P90X routine anywhere! That's because you don't work P90X+ into your P90X routines at all...

I thought P90X+ was really an extension to P90X with some routines you'd substitute for others, but It's really its own workout which borrows a couple of routines from P90X. This is a major miss from BeachBody as far as I am concerned.

Check the website. I see the individual routines, but I could not find how they actually lay out over 13 weeks.

It seems a lot more cardio-focused and has an emphasis on some of the missing interval training that I was hoping for. I also like that it uses the same SelectTech dumbbells I have as the exercises are built around the extra heft of these units.  I wish they had done a different version of Yoga X, but I'm way happy with substituting the 1-on-1 Fountain of Youth version. ;)

I hope you find this helpful.

Here's the P90X+ Classic Plus Schedule:

Weeks 1-3

Monday:      Upper Plus and Abs/Core Plus

Tuesday:     Interval X Plus

Wednesday: Total Body Plus

Thursday:    Yoga X

Friday:        Upper Plus and Abs/Core Plus

Saturday:     Kenpo Cardio Plus

Sunday:       Rest or X Stretch (or die)

Week 4

Monday:      Back & Biceps/Ab Ripper X

Tuesday:     Core Syn

Wednesday: Chest, Shoulders & Triceps

Thursday:    X Stretch

Friday:        Legs & Back and Abs/Core Plus

Saturday:     Yoga X

Sunday:       Rest or X Stretch (or die)

Weeks 5-7

Monday:      Upper Plus and Abs/Core Plus

Tuesday:     Plyometrics

Wednesday: Total Body Plus

Thursday:    Yoga X

Friday:        Upper Plus and Abs/Core Plus

Saturday:     Kenpo Cardio Plus

Sunday:       Rest or S Stretch (or die)

Week 8

Monday:      Chest & Back/Ab Ripper X

Tuesday:     Core Syn

Wednesday: Shoulders & Arms & Ab Ripper X

Thursday:    X Stretch

Friday:        Legs & Back and Abs/Core Plus

Saturday:     Yoga X

Sunday:       Rest or X Stretch (or die)

Weeks 9 & 11

Monday:      Upper Plus and Abs/Core Plus

Tuesday:     Interval X Plus

Wednesday: Total Body Plus

Thursday:    Yoga X

Friday:        Upper Plus and Abs/Core Plus

Saturday:     Kenpo Cardio Plus

Sunday:       Rest or X Stretch (or die)

Weeks 10 & 12

Monday:      Upper Plus and Abs/Core Plus

Tuesday:     Plyometrics

Wednesday: Total Body Plus

Thursday:    Yoga X

Friday:        Upper Plus and Abs/Core Plus

Saturday:     Kenpo Cardio Plus

Sunday:       Rest or X Stretch (or die)

You can download the P90X+ worksheets from here.

Note, it looks like there are some mistakes (like double sets on the UBP routine) on some of the P90X+ sheets like there where on the P90 ones (like missing weight sections, etc.) Pay attention. ;)

 

P90X+, 1-on-1 Mammoth UML and Total Body Solutions Showed Up Today

I'll have more detailed reports on all of these but it was like a BeachBody Christmas around here today:

1. The P90X recovery formula pouches makes it SO much more convenient to travel and have the recovery drink handy...no more explaining to the TSA what the powder is. ;) 
2. The Total Body Solutions DVD includes rehabilitation and pain relief routines for the neck, shoulders, core, hips and knees. We did the shoulder routine today and it really did a nice job of opening up all the contributing muscle groups and improved my mobility/eased the pain quickly.  I am impressed thus far.  
3. Tony Horton's 1-on-1 Mammoth UML (Upper, Mid, Lower) routine arrived also. This is a "maintenance" routine for if you're traveling, don't have bands and want a routine you can do in cramped quarters to get an OK workout that doesn't require equipment.  I tweeted that it may be better than the Road Warrior...not because you get a better workout, but because it lets you get one without a lot of fuss. Looks like mostly push-up type exercises. 
4. P90X+...These routines look like a lot of fun and promise to be ass-kickers. They have two new folks exercising with Tony -- neither of which is annoying like Drea -- and they are ripped!  I will be posting the 13 week P90X+ cycles as I couldn't find them anywhere...you will have fun with these.  Further, these routines use the SelectTech dumbbells, so a  number of the routines that I have trouble with in P90X due to the size, are adapted around these, so I am a happy camper!

More detail on each as I get more time with them to comment.

It is clear now that I understand what the P90X+ round looks like, I will actually call this last week my warm-up/rest week between rounds and transition over to the full-fledged P90X+ routine starting next Monday for my second round...can't wait! Do-over! ;) 

/Hoff

 

2/19/09 - Round 2, Phase I, Week 1, Day 4 - BJJ, Ab Ripper X & Total Body Solutions (Sub. for Yoga X)

I was going to do Fountain of Youth Yoga today (I may still -- it's only 10pm ;) but I had almost 2 hours of BJJ today, did Ab Ripper X and cardio work with the jumprope while helping my buddy train for his MMA fight on the 28th and then did the Total Body Solutions Shoulder rehab routine.

My shoulders were killing me today and the TBS stuff really actually helped make them feel better -- the whole family came down and did the routine which was cool.

Check the next post -- a whole slew of BeachBody stuff showed up today.  w00t!