Posts Tagged ‘P90x Back and Legs’

Weekly stats

  • Running – 23.25  miles
  • Bike/spinning – 13.2  miles
  • Swimming – 0 miles
  • P90x – Week 11 workouts – Chest & Back, Shoulders and Arms, Legs and Back, 4 Ab Riper X and KenPo
  • Snow Shoveling –45 minutes

Talk about a challenging week to run outside.  I made it 3 times outside and 2 track workouts inside.  Temps dipped into minus 14 range overnight Thursday – Saturday.  Brrr… 

Sunday, Day 71 –  Walk/jog 1+ mile to get the car parked back at church, chest and back as well as 5.7  miles on bike and Ab RiperX at the Y.   Great to have P90x in the inclement weather.  Not making gains on every routine, but overall better workout.  The push up bars (used since week 4 at home or at Y) really stress the form.   Pull up routines benefit from the Precor pull up machine (allows a little weight to boost) as well as straight out trying it.  Still not above 12 in one shot.  Really enjoy the chest/arm/ab workout!

Monday, Day 72 –  3.2 miles – with last 2 at an elevated track at Faith Lutheran during boy scouts.  Felt great to just run without worry of footfall on ice/snow.

Tuesday, Day 73 –  Ran 6 from Lincoln High at night (good footing on the trails) and Ab Riper X core (all exercises except for the sit up modified). 

Wednesday, Day 74 – Ran 6 from home with dogs Heidi and Cash.  Much slower.  In advance of another, thankfully lesser, snow fall.  Spikes held up well.  Went from 9:50 pace on Tuesday night to 11:10 mile.  Yuck!  Shoulders and Arms at the Y afterward.

Thursday, Day 75-  7.3 miles on bike at the Y – much faster than Sunday.  Maintained a 15mph pace.  Then Legs and Back, Ab RiperX!  Tony Horton comes to town on Friday so better look good!

Friday, Day 76 –  2 miles running in minus 5 weather, with dogs, then KenpoX.  Met Tony Horton and other area coaches tonight!  What a blast of encouragment.  Nice to have him stop in right after a flight when he could have ducked and crashed in the hotel to rest.  What an inspiration!  I’ll be with my kids on Saturday at a swim meet, so will miss out on the group work. 

Saturday, Day 77 – Ran 5 miles at 8:30 clip at a nice indoor track at Norfolk YMCA during the kids’ swim meet.  Joshua and Annaliese rocked during their swim events!  Also Ab RiperX (4 times this week)!  Mason Twists with medicine ball on final 10.  Probably my biggest improvement in P90x has been the Ab Riper X.  The first workout I had to take 2 minute breaks between each of the 11 routines, fading and falling to match the reps on final 5.  Now I can actually add to each one. 

Back at the end of Week 12 which kicked off with a great 12 mile run on Sunday!

Weekly stats

  • Running – 25.89  miles
  • Bike/spinning – 63.0  miles
  • Swimming – 0
  • P90x – Week 7 workouts – core synergies
  • Snow Shoveling – 3 hours, 25 minutes, 7 rounds, (yes it’s legit).  Aerobic/Anaerobic equivalent of 20 miles.
Good week for the “core” part of P90x.  There’s four more weeks of the “extreme” part before a few “recovery days” and end of P90x, round 1.  All AbX workouts and the 3 traditional strength workouts are back this week.  I bypassed Plyo/Yoga and KenPo this week due to heavy running/spinning load (89 miles) and alternate KenPo/Plyo workout – Snow ShovelingX.  Yeah, snow shoveling can be great exercises, especially after 13 inches of snow over a 3 day period in the worst blizzard these parts have seen since the mid 1970’s.  Check out this reference from renowned distance runner and coach Dick Beardsley.

Sunday, Day 57 – Chest and Back.  The first workout returns and some improvement from Day 1 and Day 8.  All push ups were done with a push up bar (amazing to think I can now do over 250 push ups across the multiple types).   Pull ups were done on a chilly bar outside.  It was all fun though.  Ab RiperX is something I continue to look forward to and no longer dread.

Monday, Day 58 –  4.2 mile run at pretty good clip with my dog friends (Heidi and Cash) and 8 miles on the Precor bike during the kids’ swim team.  No Plyo today – felt the run/bike was sufficient.  Did work in some sprints on the bike.

Tuesday, Day 59 – Shoulders and Arms, nice return to this Phase 1 routine as well (did this following the book at Y).  Also AbRiper X.  9 miles of running (6 outside w/ dogs and 3 on the “dreadmill” at the YMCA) and 18.5 of spinning.  Great aerobic day.  Busy day of workouts!

Wednesday, Day 60 – Gee maybe I should get a day 60 picture – or how about Day 75?  Yoga day was spent spinning 18.2 miles and slipping through the rain ice of the leading edge of the blizzard for a mile with Heidi and Cash.

Thursday, Day 61 –  Back and Legs, following the book at the Y, 18.3 miles spinning (wow one of the toughest ones yet), Ab RiperX and 2.15 miles running at the onset of the blizzard.  Another good tough 20 mile day.  Plus Round #1 of the Shoveling brigade!  I wish the weather was a bit nicer, would make the workouts easier, but that’s not how it is and there’s a certain twisted joy in overcoming extreme obstacles!

Friday, Day 62 –  KenPoX is replaced by 3 more  rounds of ShovelingX.  All kidding aside, the pillar and core strength helped the shovel only enthusiast in me make it through today.  Plus 1.44 miles of running with the dogs during the peak of the blizzard (insane fun running against 30 – 40 mph winds and 3 foot drifts).

Saturday, Day 63 – 8 mile trail run with friends on the newly cleared MoPac.  Yes I live in a city that clears the bike trails before the residential streets and it’s a good thing!  3 more rounds of shoveling at home and helping others. Arms and obliques are sore but plenty of stretching to help!

Back at the end of Week 10!