Posts Tagged ‘P90x Chest’

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!

Weekly stats

  • Running – 10.5  miles
  • Bike/spinning – 23.5  miles
  • Swimming 0 yards
  • P90x – Week 7 workouts – all workouts w/ some portion of Yoga X missed and back only on legs back.

Highlight for me this week was somehow moving through a good old Nebraska blizzard, three no school days and all sorts of schedule adjustments.   You can still run, mountain bike and workout in the winter weather.  Here’s a great article from Runner’s World on preparing for it.

http://www.runnersworld.com/article/0,7120,s6-238-267-269-12331-0,00.html

Sunday, Day 43 – Chest, Shoulder’s and Triceps – No run in the morning (long run on Saturday) – wasn’t feeling the most motivated but did the workout with my oldest daughter Rachael, which brought the motivation and then some!  Weight in the 14 to 25 range and much stronger on push ups (w/ bars).  Great wrap with Ab Riper X!

Monday, Day 44 – Plyometrics.  Another good plyo workout – hint of winter weather so got 3 miles running in before the start of it.

Tuesday, Day 45 – Back and Legs.  3 miles running during the heavy snow with my dog friends.  Back and Biceps were done @ the Y on Thursday…. Improvised my own back workout – 70 minutes of shoveling with good back rotation.  Incorporated some good stances, leap frog squats and full body movement.  Kept a heart rate of 125-140 during the shoveling – so think I accomplished about as much.  No School today.

Wednesday and Day 46, Yoga. Got all the moving postures and some balanced postures.  Good way to recover from Day 2 of Shoveling.   A nice 3 mile run in 10 inches of snow to begin.  Day 2 of No School!

Thursday, Day 47, Back and Biceps –25 minutes of precor bike and then back and biceps at the Y.  Oh, Day 3 of No School – ARGGGGGH 😉

Friday, Day 48, A light run with my dog friends, Spinning Class (13 miles on bike) and  KenpoX / Ab Riper X.  Kenpo and Ab Riper were done at night.  Amazing how despite fatigue, my energy picks up once I’m into it!

Saturday, Day 49. Rest Day.  5 miles on recumbent bike at the Blair Y during swim meet.  Joshua and Annaliese hit PR’s or right at PR’s.  Very close to regional qualifying times  – really hope and pray they’re able to nail those this year!

Back at the end of Week 8!

Will begin Day 31 of P90x today, but am thinking about Day 29.  There are so many good blogs out there on it.  One of my favorites is from a real overachiever in the San Francisco Bay area – http://www.fitbomb.com.  Check it out.  It’s a nicely daily diary of his journey!

Sunday, Day 29 was  torture in terms of beginning the week 5 rotation after a morning Sprint triathlon.   Held indoors at the Northeast Lincoln YMCA in support of the Strong Kids Campaign,  the Sprint was a blast.

Even more rewarding was doing this alongside my son Joshua.  He ripped through the kids dualthon.  He finished his 50 yard swim and 3/4 mile way too fast (should have done the 100 yard swim and 1 mile for the 11-13 age group, actually wished he would have swam my 500).  The good news he was there to run the lap counter and lament that dad still doesn’t have his flip turn down (I can coach it and did it in high school but need to tune it).  A pedestrian 10:30, 500 yard swim (need to get that to 8 minutes soon), fast 10 mile bike (32 mph- love the spin machines) and good 5k on treadmill (23:55) left me pumped.

And left me lamenting the new set of punishment and torture in the evening.  This was probably my most lack  luster workout of them all, yet was glad I still brought it, tried my best and forgot the rest.   1 ARM push-ups, now familiar chair dips and pike push-ups were just what I needed to bring me out of my shell.   All 24 exercises were worth it.