Core Synergistics Revisited

So it would seem I pulled a double of sorts today. Or maybe a one-and-a-half. As I noted in my previous post, I "enjoyed" a 2 mile hike from Walmart to home and was covered in sweat as if I had just done a P90X workout. Then after cooling off and relaxing a bit, it was time to make up for yesterday's missed workout.

Day 27 - Core Synergistics

So I got to break in my new workout mat today! Yay! And it got quite damp with my sweat. Today's Core Syn was markedly better than the last one. I think my day of rest came in handy yesterday as I was very much energized for this workout.

Got off to a good start with the Stacked Foot/Staggered Hands Push-Ups. Still on my knees with push-ups in general, but it was much less awkward than last time. Banana Rolls were shaky due to my increased effort of trying to maintain height of my upper body and legs thoughout. I did the Leaning Crescent Lunges empty handed again, but it's still a challenge regardless. And the Squat Run is actually kinda fun!

Sphinx Push-Ups, not so much fun. Still trying to work out my arm position for that. I think I started off with them too far back, and that was hard, so I shuffled them for

ward and that was hard, too. My version of Bow to Boat is still shaky and not pretty, but much better than last time, even with still no hand to ankle connection. Got my knees a skootch higher this time. On the Low Lateral Skaters, Tony says to watch out that your feet don't start moving inward. I actually have the opposite problem in that my feet start spreading outward during this one. So I had to readjust a few times. I actually managed to get my stretched foot off of the floor for about 1/2 a second, but it happened!

On the Lunge & Reach, I still need to find the right position on the band to get the max out of that one. I end up either putting my foot too close to the handle creating too much tension on the upreach, or too far away creating not enough tension. Ah, yes and then the much appreciated first break!!

The Prison Cell Push-Ups are just a real doozy!! I think I completed 5 or maybe 6 of these, and very slowly. I felt happy I was able to do that many. Still using my lower legs for leverage on the Side Hip Raise, but maintained a better form and better height this time. I decided to skip the bands on the Squat X-Press again and focus on the squat portion of the exercise and then really extending upward on the press. I got through most of the duration of the Plank to Chaturunga Run and even though it was hard to maintain a really good form, I did a reasonable version of it for about 3/4 of the set before stopping.

I gave a B+ effort on the Walking Push-Ups. This can't be done on the knees, because that would be crawling, so I attempted them again. I know my butt was way too high in the air, but that was the only way I could maintain anything resembling the position for this. I got about 4 sets (2 forward, 2 back) done before collapsing on the floor, then got one more very trembly set done before giving it up. After that, the Superman Banana was quite challenging. I got through it and even almost kept up with the faster cadence toward the end. Almost.

I grabbed a couple of cans of veggies to use as light weights for the Lunge Kickback Curl Press. Better form on this than before. Had an easier time remembering the positioning of the arms. Then again with the short pauses between Towel Hoppers. And another appreciated break, but with Ballistic Stretches this time.

Heading to the end of the Core Syn tunnel, Reach High and Under Push-Ups. Again done with knees on floor and lower legs on the sideways position. It's still a bitch even done that way. Got a really good focused set of Steam Engines completed and in lieu of Dreya Rolls (after the near disastrous attempt last time), I opted to do a deep squat with arms extended forward and then up into a jump in the air.

Stuck it out for the Bonus Round again. On the Plank to Chaturanga Iso, my belly is still on the floor on the Chaturanga, but only that and hands and feet - I kept the knees off the floor. I was really drained during the Halfback, so they were a little sloppy, I must admit. Not the usual better form I had with these before. Instead of the Table Dip Leg Raise, I did a Chair dip with the leg raise. Got about 20 of those done. So another Core Synergistics in the books. Feeling much better about this one than the last one. And just like the last time I am feeling the effects in my core area well after finishing. So I guess that's a good sign that even with the modifications and the not so stable form on some parts, the work is still getting done. I'm good with that!

So between the hike earlier and Core Synergistics - on this Saturday, I put up quite a fight! So the obvious choice for the song of the day is "Saturday Nights Alright (For Fighting)" by Elton John. Please to enjoy. One day left in Phase I!! Woo!

http://www.youtube.com/watch?v=EadIvDAWkf8

:^D

Some Small Upgrading

Well it only took me nearly a month, but I finally got new workout and yoga mats and a set of yoga blocks! The yoga mat and blocks are lavender. And I am fine with that . . .

Afterwards (due to my current state of being "in between vehicles") I trekked 2 miles all the way home from Walmart on foot with my lightly loaded backpack on, a large shopping bag in one hand, wearing a black t-shirt and workboots, in near 90 humid degrees. The last part was the uphill climb of the driveway leading to the front door of my building and then climbing up one flight of stairs to my place. And I feel strangely exhilarated! I'm definitely gonna need a breather before hitting Core Synergistics after that!

I have to thank P90X for giving me the power and gumption to do that! I probably wouldn't have even thought about doing that a month ago.

:^)

Body Knows Best . . .

So when I got in from work this morning, I was a bit more tired than normal. So I had the bright idea to take a little catnap to sort of refresh myself before working out. That nap went on for about 8 and half hours and I woke up just in time for me to start getting ready to go to work again tonight. So I missed my scheduled Core Synergistics today. UGH! It makes sense, I know I haven't been getting enough sleep this week, and when that happens it always catches up with me. Your body will tell you what it needs when you're not giving it what it needs!!

I will hit Core Syn tomorrow most definitely. I most certainly want to end Phase I on the highest note possible, so I shall Bring the It for the next 2 days!!

:^)

A Good Day for a Stretch

After Core and Kenpo on consecutive days, my body was not liking me! I had general light soreness just about everywhere! So I was more than ready to take it a little easier today.

Day 25 - X Stretch

So nothing really groundbreaking with today's workout. Just calm, stretchy goodness. I really took my time and focused on extension and holding for this round of X Stretch. Still a huge fan of the Dreya Forearm Stretch. Everything leading up to it was done with enough intensity to really feel the arms being worked, but the Dreyas were done with as much flexing as I could muster and it felt good all up and down the arms. Sometimes I just like to do that one at random times just because it feels so good and really helps my arms.

Also still a big fan of the Rollers and the way it makes my back feel. It's exactly what I needed since my back has been still a bit stiff since the weekend. Still having to heavily modify the Plough, although I actually attempted to get into the shoulder stand position. Not happening just yet, so back to my version of it today. All of the stretches leading up to the Camel, were done successfully. The Camel itself was a bit shaky. I had to really fight the feeling of falling back, so some extra effort in supporting my back was the order. I again repeated the Camel for the Back Hero after attempting it first.

Still having to modify the Kenpo Quad Stretch and the Bow because of lack of hand to ankle connection. Then smooth sailing from the Low Squat all the way to the end with the Child's Pose.

A very good session. I always exit this with a similar calmness that I get from Yoga X, but without the extra sweat and the near acrobatics. And I really felt a difference in my body afterwards as well.

So tomorrow brings another fun-filled Core Synergistics as "Recovery" Week rolls on. Phase I is drawing to a close soon and I am feeling pretty good.

Today's song is Madonna's "Express Yourself" for no other reason than it just popped into my head and wouldn't leave. Enjoy!

http://www.youtube.com/watch?v=GsVcUzP_O_8

:^D

Hump Day Kix!!

Halfway through Recovery Week. I understand why it's called Recovery Week, but I don't feel like I'm recovering. Pretty much the opposite.. It's not a complaint. I am glad that the work has to continue between phases, 'cause I could quite easily take a really LONG break if given the opportunity.

Day 24 - Kenpo X

Well, today's entry is gonna be short and sweet. It was a good Kenpo session. Pretty much on par with the previous ones. Intensity was very much there today. But, it was a bit of a struggle because I am still feeling the effects of yesterday's Core Synergistics. My arms and especially my legs were were starting to burn MUCH sooner than normal. So

all of the exercises done in the Horse stance were a little uncomfortable in the quads, and the kicks took care of the hammies and calves. The punches and blocks did quite a number on my shoulders, as well.

No worries. There was no giving up. I took a few mini-breaks when it was necessary and quickly regrouped and went on. I still love Kenpo X! Tomorrow brings X Stretch before Core Syn rears its ugly head again on Friday. Whoop-skiddly-doo!!!!

So how about a little Digital Underground with "Humpty Dance" for your Hump Day?

http://www.youtube.com/watch?v=cj9_yW8tZxs

:^)

. . . To The Core

So yesterday's less than groovy Yoga X, plus a lower back stiffness pretty much dampened my spirits yesterday. But I was physically and mentally feeling much better heading into today's workout. Recovery (Schmecovery) week is off and running. So today I got to experience my first foray in . . .

Day 23 - Core Synergistics

Uhm, wow . . . This workout certainly kicked me in the butt (as well as a few parts I didn't know I had) today. It's a good thing I sort of mentally prepared myself by reviewing the workout in the book last night at work. I can truly say I was not prepared enough. There's nothing more humbling

after just starting to master a few of the workouts, then get sideswiped by a monster like Core Synergistics.

So let's relive the sweet memories . . .

So the butt kicking begins right off the bat with Stacked Foot/Staggered Hands Push Ups. So I attempted this in the normal position, but the knees volunteered their services and I took them up on it. It was a little awkward, but I got some sort of rhythm going with it about 3/4 of the way through. The Banana Roll was actually easier then I anticipated. I did okay here, although my upper body and legs got closer and closer to the floor as the sets went on. The Leaning Crescent Lunges are similar in motion to the Sneaky Lunges, so I had no real issue with them. I don't have any free weights at the moment, so next time I may use some cans from the cupboard for a little weight.

The Squat Run was kinda fun, my shoulders didn't enjoy it when I sped up, however. I hit the knees once more for the Sphinx Push-Up and pulled my elbows back for more of a challenge. I still have issues with the Bow in that I can't make the connection with my hands and feet, so I lifted my legs and chest as far off the floor as I could, and rolled into a very sloppy, shaky Boat. I couldn't raise the extended legs on the Low Lateral Skates, so I just went side to side, it still was challenging, especially trying to keep my feet in position. The Lunge & Reach started off kinda messy because I was trying to raise BOTH handles on the upreach and not getting very far, so I looked at Blam! again and realized she was only raising one handle with both hands, so that made a big difference. Thank Jeebus for that first break. I was ready for it.

Next there was the Prison cell Push-Ups. Are . . . you . . . kidding . . . me? Oh, well. I gave it a try and did 4 very slow and shaky reps on this one. That one's gonna take some time to get ahold of. I modified the Side Hip Raise by keeping the lower half of each leg on the floor and followed through the rest of the motion as demonstrated. The Squat X-Press was hard for me to do with the band so I put it aside and continued the set without resistance and concentrated on the squat part.

More real torture came in the form of the Plank to Chaturanga Run. I just barely knocked about maybe 5 or 6 sets with both legs, then I had to stop. I was glad I was able to do that much. The Walking Push-Up was also a difficult challenge. I did attempt it and got a few very trembly sets done, then had to stop about a 1/4 way through. Superman Banana was a welcome respite because It was much easier for me to do - for about 3/4 of the set until Tony started speeding up the cadence. THAT was NOT cool!!!!!

I did the Lunge Kickback Curl Press without weights, but I needed to get the motion down with this one, so not having weights was actually a help here. This was followed by a very slow but steady set of Towel Hoppers with a slight pause between each hop. And then a much appreciated Ballistic Stretch break.

I was on the knees and kept the lower half of the legs down on the Reach High & Under Push-Ups and did about 6. The Steam Engine went fairly well. I could stand to get my knees a bit higher, but at this point in the workout, I was happy with the effort. Dreya Rolls.. Hmm, yeah. That's right up there with the Crane. I did, at least, attempt it. It was nothing close to pretty. It was actually quite hideous. That needs some time and work.

Well I made it this far, and was still mostly alive. So why not go into the Bonus Round? yay . . . . Plank to Chaturanga was reasonably smooth. Unfortunately I can't keep my belly off the floor on the Chaturanga, but I did raise my knees up. Halfback is pretty much the same as the Football Hero from Plyo, which is actually one of my favorite sets, so that was actually a highlight of the workout. And I was brought back down to earth with the Table Dip Leg Raise. I can do the Table just fine. But raising a leg and dipping proved to be way more work than my body was willing to do at this point. I gave it a good try, but it was another display of ugly. Got about 4 almost sets done.

So there was a lot of learning new moves and quite a few of them are gonna be a real challenge to master. But I have to pat myself on the back for sticking with it to the end. I felt like I brought more focus and intensity today than I did yesterday, so I'm happy about that as well. My first Core Synergistics is in the books and I have a feeling I'll be feeling it tomorrow. But I will just take it as a sign that It was Brought!!

So I am, at this moment, feeling the effects of this workout from my core to my arms and legs. So today's song is "Love You Inside and Out" by the BeeGees. Kenpo X tomorrow YAY! Talk atchu then!

http://www.youtube.com/watch?v=JI1ItgP8QjI

:^D

Blah-ga X

Recovery Week (Week 4) commenced today. Still feeling a little stiff in the lower back. Not out right sore, just stiff. So I went back and forth and back again about working out today. So I opted to suck it up and Press Play. Today was just . . . okay.

Day 22 - Yoga X

I don't know what the problem was but this was not a shining moment for me with Yoga X. I dragged myself though it, but my focus and drive were not nearly as strong as it has been. Meither, in turn were my balance and extensions. Didn't want to give up, though.

I felt so much like I was just going through the motions during the Moving Asanas. Where my Downward Dogs and Planks were so strong in my last session, today I just wasn't all there. Relied on my kness a little more than I should've. Also found I hade to constantly adjust myself on pretty much all of the Warriors and Triangles. Oddly enough, in this section, I had the least trouble with the Chair, which had been troublesome for me before. I kept falling out of the Right Angle Poses and the Pose & Grab, moreso than the last few times. What balance I had gained just didn't seem to be there. The frustration continued with the Side Arm Balance, Standing Splits and Half Moons.

So when it came time to move onto the Balance Postures, I tried to regroup mentally. Things got a little better here, but just a little. Afte successfully doing Tree without falling out of it in my last Yoga X session, I kept slipping out of it when it went to balancing on my right foot today. My focus was just faltering. Got thru Royal Dancer okay, got the quivers again on the Standing Leg Extension, however.

Onto Floor Work. Child's Pose in lieu of Crane. The way things were going so far, I knew this wouldn't be the day to attempt Crane. Spinal Stretch, Cat Stretch, Frog and Bridge were pretty much on par with the last session. Heading into Plough, Etc. a neighbor dropped by to see my roommate, so I pretty much had to pause everything for the few minutes they were in the living room with me. If I couldn't focus alone, I knew I wouldn't be able to in front of an audience. Afterwards, I resumed with the Table, Cobbler Pose and Hamstring Stretches with more of the same "meh".

Yoga Belly 7. I'm not gonna lie. I sort of half-assed my way though the first half of Belly. From the first Touch the Sky up to Scissor I was just not completely feeling it. But I knew the end was near, so I really tried to muster up some gusto for the remainder of the workout. So I kicked it up a little halfway through the Scissor, did an okay effort with the Torso Twist Holds and the second Touch the Sky. The Side Twist through to the the Child's Pose saw a little better effort on my part. And then I finally made to the end with the Corpse, Fetal and Meditation poses.

So even though this was sort of a lackluster Yoga X session for me, I can take some solace in knowing that I at least forced myself to get through it to the end and not completely give up. I will definitely have to regroup for tomorrow because that will bring my first session of Core Synergistics. I know I am gonna have to get back in the driver's seat and really Bring It.

So I will just take this as a minor setback and move forward. In honor of that notion here's "I Will Survive". Not the original, but the very cool cover by Cake. Here ya go. Laterz.

http://www.youtube.com/watch?v=596qaxm-u4o&NR=1

:^/

Make-Up Day

Actually it was Make-Up Weekend. I was IN make-up on Saturday on the set of a zombie movie trailer. And because of that I didn't get to my scheduled workout, in essence turning it into a rest day. So today I had to, yes, "make up" for it (clever, yes, I know, hee hee . . .). So I rolled my creeky butt out of bed and took a hot shower to sort of loosen my body up some, and then hit the "gym" for a little . . .

Day 21 - Kenpo X:

I really hated to miss out on Kenpo X yesterday, so I was quite eager to get to it today. Started things out a little slow, because I was still feeling the effects of yesterday's activities, which involved hours of sitting (and napping) on an uncomfortable chair then acting like a zombie into the wee hours of the morning (well, to about 1 am).

So the intensity came on more and more as I went thru the the first section of the workout (Twist & Pivot through to the Jab/Cross/Hook/Uppercut). By the time I got to the first cardio break, I was sweating nicely, a good sign that I was doing the work. During the cardio break I felt like trying the X jumps and gave it ago about halfway through. Although my legs didn't extend as far as Tony & Co.'s on the way up, I got up there and it felt pretty good. So I decided to do it in all of the cardio breaks.

I felt so good about finally making a somewhat more successful than normal attempt at the the X Jumps, I entered the next set of exercises with some real gusto! Steady and growing intensity from the Step Drag/Hi-Lo Punch all the way through to the Ball Kick. I especially brought it to the Knee Kick, that one felt relly good! In the next cardio Break I did the X Jumps from the beginning. Yes!

The next set was also quite intense coming out of another sweet cardio break. The highlight from this section (Side Kick through to the Step Drag/Claw/Low Punch) was most definitely the Side Lunge with High Sword/Low Hammer. This is my favorite part of this section. For some reason it really gets me going and I am swording and hammering like a mad man. It's usually around this point where I notice the glistening sweat on my shoulders and know that I am truly bringing it, and it makes me work even harder. This was followed by another great cardio break.

I am also starting to like the Block section more and more, even if it kills my quads from being in that Horse stance the most of the time. And now that I really have the cadence and motions down with the Star Block, I'm able to focus and end this section on a true high note. Star Block is definitely the highlight of this section. Then the next cardio break.

The last section of the workout arrived and I was really on fire by this point. From the Front Shuffle with Hi Block/Lo Punch through to the Vertical Punches, I was hitting that stage where I knew the end was coming, and wanted to finish strong. So that's waht I did. I think the highlight in this section has to be the Knuckles/Ball Kick/Back Kick. It's the most elaborate part of this section and took me a few tries to get the movement right. Now that I've got a better hold of it, I can really focus and work it out pretty hard.

A couple of small notes

I am very happy with this workout! I know that in general P90X is effecting my body. The proof was especially evident during the cardio breaks. Not only I was able to get airbornes with the X Jacks, but I noticed I got through the Jumping Jacks much stronger and less winded. That realization made me quite happy.

Again, so far this is my favorite workout in the series, so there was no way I was gonna let this week get by without doing it. Started a little slow, but definitely didn't end that way!

This puts 3 weeks in the books for my first round of P90X! Tomorrow begins Recovery Week. Which doesn't mean I get to rest. Not at all. Along with the continuation of Yoga X, Kenpo X and X Stretch, I will be introduced to Core Synergistics. Can't wait to see how that meeting turns out! You'll find out about it right here. So stay tuned!

So today's song is related to this post only because the words "make up" are in the lyrics. My favorite scene from the movie "My Best Friend's Wedding" is Rupert Everett and the cast singing "I Say a Little Prayer for You". Enjoy it and the rest of your Sunday. Week 4 starts tomorrow and next week we'll get some weights and measures done and see how things are progressing.

http://www.youtube.com/watch?v=lUyFZUKo6u8&feature=related

:^D

No Kenpo X Today . . . BOOO! >:^O

Got too much going on today!! Running errands and getting ready to go be a Zombie in a a movie today. I will have to move Kenpo X to tomorrow. Well, I can't think of a better thing to do on a Sunday. . . . .

Imagine being upset about missing a workout. Yep, the X-Kool-Aid is in me deep, folx!!

:^(

To Legs & Back Again

I had to complete a couple of little projects before hitting the "gym", so again I got a late start. I was SOOOO tempted to blow it off. But I've been doing quite well so far with faithfully hitting every workout so far since starting . . . and there is no point in interrupting the momentum, right?

Day 19 - Legs & Back / Ab Ripper X

I would've felt really bad if I had skipped the workout, especially fter having such a good one! Just like all the other workouts this week, this was the best Legs & Back, so far! For the first time, I was able to keep up with Tony & Friends for I would guess about 80% (oh, let's say 85%!) of the workout!

Covering the Leg portions of the workout first. There were virtually no wobblies on the Balance Lunge, just a slight one after switching legs. Got lower and better extension on the Calf-Raise Squat. Still tapping the foot on the Super Skater, but I managed to keep the free foot off the floor for about a third of the first set. I started off a little higher than 90 degrees on the Wall Squat and then went to 90 when it was time to lower myself. This helped a lot and I was able to stay with it for the whole duration for the first time. I attempted to raise my arms up (using the Red band) on the Step Back Lunge, but could only do it for a couple of reps, then went back to the lower stance. Made it through the Alternating Side Lunges with only 1 tiny mini-break.

The Dreaded Single-Leg Wall Squat is still my nemesis in this workout, but I used the wall and the door knob (I do it against the front door because all of the walls in the living room have furniture in front of them) for a little leverage and that helped me to at least get the raised foot off of the floor. So it wasn't nearly as bad as before. Deadlift Squat was done with the toes of the bent leg on the floor. I attempted to do a few with the foot raised, but couldn't maintain it, so I lowered it back.

I really like the Three-Way Lunge with Kick! On paper that doesn't make sense knowing my past aversion towards lunges in general, but I tend to get a really good groove going on this one. I like the Sneaky Lunges as well, though I had to take one mini-break near the end of the set. I think I have Yoga X to thank for my much improved Chair Salutations. I did have to break out of it briefly, but it wasn't nearly as uncomfortable as it was the first time I did them. I really focused on form for the Toe-Roll Iso Lunge and it made a big difference. Much better than last week when I couldn't seem to get the toe-roll part right.

Much better on the Groucho Walk. I managed to get a little lower and maintain the depth for the whole set. Calf Raises were just above par form last week. Really brought some inensity to the super sets! Another proud moment was when I actually went airborne on the 80/20 Seibers-Speed Squat. I completed the first set with no break, but had to take a brief one toward the end of the second. But I was really happy with what I accomplished there!

Now onto the Chin-Ups/Pull-Ups. Still using the Red Band, but moved back another half-ish foot back for more tension. I think I will move up to the Green band on the next go 'round with these. As usual, the difference is in red.

Reverse Grip Chin-Ups: 17/20 -1/+5

Wide Front Pull-Ups: 22/20 +3/+8

Closed Grip Overhand Pull-Ups: 17/20 +2/0

Switch Grip Pull-Ups: 19/25 -1/+5

I brought a litte more intensity to the second rounds of these and the increased numbers I think reflect that, as well as a likely need for more resistance. So we'll try the Green band next week.

Another killer Ab-Ripper X (or as a fellow X-er Anthony Balberchak calls it Ab Crippler X)! Pretty much on par with the last session, but with a slight, but notable improvement on Hip Rock N Raise, Pulse Ups, and Oblique V-Ups. Inching closer to LIKING it.

A good jam for a Friday: Vanessa Williams with "Running Back to You." Kenpo X tomorrow! YEAH!

http://www.youtube.com/watch?v=d3PzWGLkZLo&feature=PlayList&p=D50DAB5E0EDBAF79&playnext=1&index=4

:^D

Yo, Ga! Wassup?

The one thing I really like about P90X is that as hard and challenging as the workouts are, if you you really focus and Bring IT everytime, you get better and better at them. I always come into every session wanting to top myself each time. I especially found that to be true with . . .

Day 18 - Yoga X

This felt like the best Yoga X session so far. Better balance, better extensions, longer holds, more sweat, a big win all around! With no pre- and during workout distractions like last week, I was able to jump right in completely focused.

In the Moving Asanas, I was able to hold my Planks and Downward Dogs longer and stronger then before. I was kinda surprised by it, but felt good after realizing what was happening. All of the Warrior Poses pretty much went smoothly. The only issue I still mainly have in this part of the workout is the elevated foot kicking to the Runner's Pose. I still sort of have to get up and adjust my forward foot, but it's getting better. I noticed I was able to get my upward reaches more vertical on the Triangle Poses. The Chair slightly strained my lower back, but the sensation went away when I moved to Prayer Twist. Can't get my elbow onto my knee still, but I got as close as possible and held onto it. Also, I think my hands got a little closer today on the Extended Right-Angle Pose & Grab. Still not touching, much less clasping, but closer. Girth still gets in the way of that. I found myself resting the lower leg on the floor for the Side-Arm Balance. I was better able to stabilize it with that modification. Although I am still far away from getting the full leg extensions on the Standing Splits and Half Moons, I was able to at least raise the free leg this time and hold the pose on one foot for about half the duration. That's some real progress there.

Moving on to the Balance Poses. I somehow managed to do the Tree without falling out of it! On both legs!! I got a little giddy when that happened. The Royal Dancer however is still a huge challenge for me. Still having trouble getting ahold of the raised leg, so I just raise it as high as I can without holding and extending the arms like I've been doing. On the Standing Leg Extension, I was able to unbend the raised leg and hold it for a good chunk of the duration. It wasn't completely horizontal, more like about 45 degrees, but I held it with just a little wobbly action!

Heading to the Floor. Child's Pose instead of Crane again. Seated Spinal Stretch, Cat Stretch, Frog and Bridge were just a little above par from last week. I am also still doing a heavily modified version of the Plough/Shoulder Stand as described previously. Table, Cobbler Pose and Hamstring Stretches were better, too. I actually rached maybe an inch or so further down on my Hamstring Stretches today.

Yoga Belly. Touch the Sky was also better. Legs still not quite vertical, but got them a little higher and kept my arms up for most of the duration. A marked improvement on the Boat and Half Boat, though they were very shaky. On the Scissor, I was able to raise my lowered foot for a few seconds, but had to drop it soon after. The Torso Twist Holds are murder! I had to take a second before going into each one, but managed to hold out to the end of each duration once in the positions. Everything that followed to the end (Side Twist, Glute Stretch, Happy Baby, Child's Pose) are fairly easy, so it was a matter of focusing on the stretches or holds.

And of course my favorite parts: Corpse, Fetal and Medition Poses. I think I actually produced even more sweat this go 'round so I am satisfied that I brought the intensity I needed to in this session. I like Yoga X. I think it's too bad that some people arn't open minded enough about it. I can tell it is really helping build up my balance and flexibility. I saw and felt it to today!

So doing a 180 from the calmness that is Yoga X, today I present the jaunty remake of "The Twist" by The Fat Boys featuring the man himself, Chubby Checker! Have a great day!

http://www.youtube.com/watch?v=dNT-sc1ymEM

:^D

Armed and Dangerous

Got a bit of a late start heading into the workout today. I am thankful that this one comes after Plyometrics because my legs were still a bit tender from that workout. I think that's why I lounged around a bit before getting off my butt to tackle . . .

Day 17 - Shoulders & Arms / Ab Ripper X

I am liking this workout more and more. Things started off a little slow, but I got myself in gear and charged ahead and brought it! Let's crack some numbers here. If you've been following along, you know the drill . . .

Alternating Shoulder Presses: 12/15 -2/+1

In & Out Bicep Curls: 19/23 +3/+4

Two-Arm Tricep Kickbacks: 15/15 +3/+3

Deep Swimmer's Presses: 14/15 -2/+1

Full Supination Concentration Curls: 14/12 +3/0

Chair Dips: 29/27 +4/+2

Upright Rows: 18/17 +2/+1

Static Arm Curls: 24/24 0/0

Flip-Grip Twist Tricep Kickbacks: 18/14 +2/-2

Two-Angle Shoulder Flys: 17/22 +1/+2

Crouching Cohen Curls: 25/22 +4/+2

Tricep Extensions: 18/14 +4/+3

Bonus Round:

In & Out Straight-Arm Shoulder Flys: 18/19 0/+1

Congdon Curls: 20/22 +4/+3

Side Tri-Raises: 21 right, 22 left/24 right, 25 left +1,+2/+5,+4

Really happy to see more plusses again! Especially proud of the Chair Dips, Crouching Cohen Curls, Congdon Curls and the Side Tri-Rises. Those numbers were fought hard for! Even though I am still Red banding it, I really concentrated on form, hold duration and extension. I opted not to loop the band on the Tricep Kickback in order to complete the extension which I was unable to do with a loop. Same with the Two-Angle Shoulder Flys. That made such a big difference. I was able to get my arms noticably higher than before on the Upright Rows and the Staight Arm Shoulder Flys. Very happy with that.

Ab Ripper X found me with some more improvement. I may grow to at least start liking it soon! Loving is still way off at this point. A slight improvement on the Bicycles and my modified Crunchy Frog. I got through the Fifer Scissors without breaking for the first time, still modified, but completed the set uninterupted! Hip Rock N Raise and Pulse Ups were on par with Monday. I made another slight modification with my already modified Roll-Up/V-Up Combo. I slightly delayed raising my legs, so that I was a little closer in form to what Tony and friends were doing. Still nowhere near close to it, but a little closer. Managed to keep my legs a little closer together on the Oblique V-Ups and finished the sets without breaking. Another good accomplishment!

Some notes:

First of all, I know I really brought it because my armsspecfcally my biceps, are still burning just a bit as I type this. When I was stirring my recovery drink, I noticed my arms were trembling a little. So I did some work today, folx!! And I feel like me and ARX are slowly, but surely becoming friends. Still a long row to hoe on that one, but I can feel a positive difference in that workout. This was a good day at the "gym"!!

Today's song is by one of my favorite singers: Rick Astley. YES, Rick Astley! "Hold Me In Your Arms." Hope all is well in your world!

http://www.youtube.com/watch?v=EaOjcgq9oXM

:^D

Glistening

I've just been Plyo'd!! And pretty hard, too! But through all the sweating and breathing and minor discomfort here and there, I enjoyed it. Must've been the endorphins . . . or some deep seeded sadistic side of me . . .

Day 16 - Plyometrics
So my third foray into Plyometrics may very well have been my best so far! I felt like I really brought it today! Still modifying as necessary, but I felt like I made some real strides today.

Starting off, I actually jumped on the Jump Squats. Before I was merely hopping of the floor, but today I found myself spring toward the ceiling. The Run-Stance Squat, however sort of brought me back to earth. I started off springing on the turn then reverted back to quick stepping toward the end of the set. The Airborne Heisman and Swing Kicks were just above par with last week's. The repeat was pretty much the same, except I did fewer springs on the Jump Squat and stepped throught the entire Run-Stance Squat, all be it going lowere than before. My legs were already starting to burn.

After the first break, the same thing happened with the Squat Reach Jump. Started off jumping, ended up hopping. I quick stepped through teh Run-Stance squat Switch Pick-Ups, but made up for that by getting lower than last week. Double Heisman and Circle Run, again just above par wth last week. The repeat was pretty much the same here as well.

Jump Knee Tuck is still an issue. Modified first set by simply verticle jumping. Didn't feel like that was doing it so on the second round, I did some high knee marches in rhythm with Tony and Company's jumps. Mary Katherines were above par with last week as I made the effort to really extend and get lower on the lunges. My legs were cooking a bit by this point, but I didn't let up on either set. The Lepfrog Squat was a little better. The first half I was able to do completed leaps with both feet in synch. But on the second set I reverted to leap-stepping again. Twist Combos were on par with last week, still quick-stepping through the 180's on this one.

I sort of got my mojo back with the Rock Star Hops. They're still not pretty, but I did them my way and got through with only one little mini-break on the second set. Gap Jump was a little better this week, but my burning legs were not liking the Squat Jacks at all. I had to take several mini-breaks on this one. I worked hard on getting more extension with Military March and felt like I accomplished that.

On the Run Squat 180 Jump Switch, again quick stepped, but went lower on the squats than last time. The Lateral Leapfrog Squat were taking a toll on my quads for a bit, but I grunted my way through both sets. Same with Monster Truck Tire. By this point my legs were starting to get al dente. The Hot Foot is still troublesome, so I tried a new modification besides the Jump Rope that Tony suggests. I sort of did a run in place but hopped twice on each foot at a time (left, left, right, right). This sort of kept the hopping motion intact while still working individual legs although in shorter bursts.

I really love the Bonus Round because, not only does it mark that we're near the end of the workout, it's actually lot of fun doing the sports moves (Pitch & Catch, Jump Shot and Football Hero). Football Hero is a great way to finish strong. By now I was so excited to be this close to finishing, my enthusiasm shot up and I blazed through these with much more intensity. Then my legs started saying some colorful things to me for putting them through this!

So I took a couple of pics to show the effects that Plyo has on me. The first is before Plyo. The others are after. And you can see the DNA removal that occured . . .



This is actually pretty typical of how I look after all of the workouts. But I sweat more with Plyo and probably Kenpo X than with any of the other workouts I've done so far. So in honor of the lovely pics, and a very intense Plyometrics workout, here's C+C Music Factory with "Gonna Make You Sweat (Everybody Dance Now)". Please to enjoy. Have a great day.

http://www.youtube.com/watch?v=xl_F74xBvkk

:^D

Monday, Monday

It's such a beautiful day outside. Sunny and breezy. Doesn't look like a Monday. But it sort of feels like it. Primarily because I strayed a bit off the diet on yesterday. Hung out with some friends in the morning and ate a pretty big breakfast, then later had lunch that wasn't big, but was not completely authorized. And then got in a snacky mood last night. Granted, I didn't go hog wild. I would say that about 75% of what I ate yesterday was stuff that's on my authorized food list. But the quantities were higher than necessary, and some of the accessories were not healthy choices. But I am done beating myself up over it. Today's a new day and thus begins week 3 of P90X for me.

So I went into today's workout (after sitting on my butt for much longer than I needed to) feeling a little listless and slighty bloaty. That's what happens when you turn your diet around and then slip off the wagon. But I knew what I had to do (Press Play!) and got up and did it.

Day 15 - Chest & Back / Ab Ripper X

The beginning of the workout was very half-hearted. I came really close to Pressing Stop. But I didn't want to let myself down. So I drudged on. Tony has such a persuasive way about him, I felt like I better do what he says or I would face some severe consequences. I found myself really pushing it more and more as the workout went on. This week's numbers, although mostly up, were not nearly up as much as I had hoped for. But I am happy they were up at all because this was a particularly hard workout for me today, and I really fought for it. As usual, the difference from last week is in red.

Standard Push-Ups: 28/28 +1/+5

Wide Front Pull-Ups: 21/20 -3/0

Military Push-Ups: 19/22 0/+8

Reverse Grip Chin-Ups: 15/20 -2/0

Wide Fly Push-Ups: 25/22 +2/+3

Closed Grip Overhead Pull-Ups: 22/21 +2/-5

Decline Push-Ups: 15/17 +2/-1

Heavy Pants: 20/12 0/+2

Diamond Push-Ups: 17/17 +3/+7

Lawnmowers: 19 left, 20 right/20 left, 20 right +2,+3/+5,+3

Dive Bomber Push-Ups: 14/13 +5/0

Back Flys: 19/21 +7/0

Overall, not bad. Like I said, I was really hoping for higher numbers, and I actually got them on a few of the sets. But what I did accomplish was hard-fought for. I really needed to make a good showing after my Sunday Slip-ups.

I was quite beat going into Ab Ripper X and considered holding off until later in the day. But I had a vision of how that would turn out and what I saw was me NOT doing it. So I let the DVD continue running and got back on the floor and got ready for it. Man, it felt like I was starting over again, but I still saw some more improvement in some areas.

My In & Outs are feeling much stronger with each workout, as are the Bicycles. Still struggling a bit wth the Reverse Bicycle, but again able to do it a little longer. I saw Tony demonstrate a modification on the Crunchy Frog in the video of his Capitol Hill presentation. So I adapted it and modified it a little further for myself. It involved extending alternating legs with each count. It seemed to work fine and I definitely could feel a difference since this brought my closer to doing it properly.

Wide-Leg Sit-Up (crunch in my case) was on par with Friday. After proudly doing the Ballistic Hamstring Stretch during X Stretch without putting my legs on the floor, I went into Fifer Scissor fully prepared to repeat that accomplishment. But I was so wiped-out by this point that I had to revert back to resting my lowered leg on the floor. But I was still able to raise them just before each switch like I had been doing, so it was okay.

Hip Rock 'N Raise and Puls-Ups were on par with Friday. Still getting a small scoot-up on those. My version of the Roll-Up V is still challenging, and felt even moreso today. Had to take a few mini-breaks on it. Still popping the legs open on the Oblique V-Ups, really working on doing this one better. Leg Climb and Mason Twists were also on par with Friday.

And now a few notes

I am still doing the push-ups on my knees. And I am still using the Red band. Today with the band I adjusted my distance for Pull-Up/Chin-Ups for more tension. Also adjusted the loops and foot position on the bands for the floor exercises that called for the bands. I had been wondering my numbers the second set of Heavy Pants so far is so much lower than the first and then I realized that the time is shorter on the second round than it is the first. I was doing the second round with more intensity and speed than the first and not getting the same numbers and it was frustrating, but now it makes sense.

I think I have found my temporary solution to doing the Back Flys. Instead of sitting on a chair, I do them standing with a small loop in the band. I step my free foot back and bend over and do the flys in that position. I concentrate on pulling back and out and I really felt it in the lower back, so I think this may work for me.

And I am really glad I decided to get Ab Ripper X done and outta the way. I have such a great sense of accomplishment, knowing how I felt going into the workout. This week, my goal is to definitely up the intensity and eat as clean as possible!

Today's song is "Can You Feel It?" by The Jacksons, because I definitely felt it today! Enjoy and have a great day. Plyo will be kickin' my butt tomorrow!

http://www.youtube.com/watch?v=xW1fXL3s7bk

:^D

Gettin' My Stretch On

After getting a very good nights sleep, it's nice to wake up on a quiet Sunday morning and reflect on things. This will conclude the second week of P90X for me and I feel all kinds of changes happening. Not just physically, but mentally as well. I have had such a positive attitude lately and I love how that feels. So instead of resting on laurels, I Pressed Play today.

Day 14 - X Stretch

I actually went into Stretch feeling a little bit stiff. Especially in my lower back. It was catching a little when going into the Sun Salutations. So I just adjusted my position and speed and approached with caution. After that, things got much better as the workout went on. Since this is comprised mostly of stretching and holding, all I really concentrated on this week was extending the stretches and maintaining a good hold them. I'm just gonna highlight the better parts of the workout today.

The Wrist-Forearm Flex stretch really does a number on my wrists, but it felt a little better than last week. Still can't get my hands to go backwards however, that's just totally uncomfortable, I kept them to the sides again. I mentioned it last week, and it's still true: I really love the Dreya Forearm Stretch! Such a good stretch that works the entire arm from fingers to shoulder.

It's not news that Plough is pretty much impossible for me, so I again did my modified version of it which is primarily lying on my back with my head off the floor and my legs raised then opened and held for the duration. I felt a little stonger on the Camel, and came a little closer to doing the Back Hero. I reached back and get my fingertips on my heels! Last week I couldn't even do that.

Although Tony recommends doing this barefoot, I wore my cross-trainers and that came in handy. On the Kenpo Quad Stretch, before I couldn't reach my ankles to bring in the raised leg before. Today I was able to get a finger in the loops on the back of my shoes and used them to pull my legs up. Also did the same thing with the Bow, which was not nearly the comical struggle that it was last week. Now I just need to get better about pulling my chest off the floor more.

The part that really got me going this week was the Ballistic Hamstring Stretch, which is very similar to the Scissor exercises in a couple of the other workouts. I was actaully able to do the entire set with out resting my lowered legs on the floor! I kinda shocked myself, but I went into it thinking I'll try it for as long as I can. It got a little shaky near the end, but neither foot touched the floor the entire time. Very happy about that!

This go 'round I wisely used the wall for balance on the Toe Flexor. That way I was able to completely focus on the exercise. Big difference. When my balance improves, I will get off the wall on this one.

Overall, I came out of this with a similar peaceful feeling that I get from Yoga X. It's a great way to start a Funday Sunday! Plus my back felt MUCH better afterwards.

Hope you have a great Sunday. Here's your song for the day: "Sunday Morning" by Maroon 5. Enjoy . . . Week 3 begins tomorrow!!!

http://www.youtube.com/watch?v=G8nJ-KAiBeo

:^D

Kickin' It X Style!

So when I came in from work I saw a box of Krispy Kreme doughnuts on the kitchen counter. I was under the impression that we were eating healthier in this house!! Somebody's got some 'splainin' to do . . . . I didn't indulge in the sweet treets, instead I indulged in a little . . .

Day 13 - Kenpo X

Yep, this is definitely my favorite workout so far in the series! Primarily because I can do like 95% of it without modification! And I find I really get into it and sweat like a pack of dogs! I felt much better this go 'round because I spent less time trying to figure out the "choreography" so I was able to focus on the moves and really bring some intensity.

The only real modification that I still have to do is on the X Jumping Jacks during the breaks. Not quite able to get the acceleration on that properly, so again I extended the arms upward, and raised alternating legs to the side while going up on my tiptoes with the foot on the floor at the time. And the Horse stance during the Block section got my quads burning today!

Beyond that nothing really new to report beyond my raised intesity level!! I feel great!

So how about a little "Kung Fu Fighting" by Carl Douglas for today's song . . .

http://www.youtube.com/watch?v=lTiSzFp4arg&feature=related

:^D

Take It Up, Take It Down

I came into today's workout feeling pretty good. So far I have found Yoga X really puts me in such a positive place, so I was ready to press Play and Bring it today!

Day 12 - Legs & Back / Ab Ripper X
Another great workout with this one today! Like I said before, my legs are pretty strong, so I really enjoy this workout because even though it's still pretty brutal, it's one of the easier ones for me. I'll talk about the leg portion of the workout first, then review the numbers on the Pull-Ups/Chin-Ups afterwards.

My (un)Balanced Lunges started off shaky. I was a little overzealous going into it and that caused me to lose my balance, so I had to calm down a bit and really focus. Things smoothed out nicely going into the Calf-Raise Squat. I like the Super Skater even if I have to touch my toe to the floor, it's still a fun one. Still NOT a fan of the Wall Squat. For something that looks like it should be easy, it is murder on my quads. They really burn with this one.

I could stand to go deeper with the Step Back Lunge but I think I was still feeling the effects of the Wall Squat. However, I got my groove going again with the Alternating Side Lunge. the Single-Leg Wall Squat is worse than the regular Wall Squat. Last week I just repeated the Wall Squat here, but today I modified the Single-Leg by straightening the leg that is supposed to be raised and flexing the heel and just barely resting it on the floor. It still was hard, but switching the legss out actually made it more bareable.

On the Deadlift Squat, I still have to rest the toe of my raised foot on the floor, but still followed through with the motion. I am starting to really like the Three-Way Lunge with Kick. I got some good straight-leg kicks out of it today! I kinda like the Sneaky Lunge, too. Although I had to take a mini-break in the middle of the set. Chair Salutations is running neck-n-neck with the Wall Squats as far as my non-love for it. But I managed to hold it for most of the duration, be it trembling and really sweating it out.

I need to work on the form for the Toe-Roll Iso Lunge. I found that I couldn't keep my rear foot straight and I don't think I was rolling it enough. I will work on that. I was much lower on the Groucho Walk today than last week. I really fought for that. Calf Raises were a success, even though the toes-in position really puts a number on the calves. But I guess that's idea, right? Still not airborne yet on the Siebers Speed Squat, but stuck with it for the whole duration.

Now onto the Pull-Up/Chin-Up numbers. Still using the red band on these, for now. I adjusted my distance to create more tension in the band. Difference from last week again, is in red.

Reverse Grip Chin-Ups: 18/15 +5/0
Wide Front Pull-Ups: 19/12 +1/0
Closed Grip Overhand Pull-Ups: 15/20 -1/+4
Switch Grip Pull-Ups 20/20 0/0

Today's Ab Ripper X was pretty much on par with Wednesday's. A slight uptick in improvement. Just slight. But it's the last one for the week, and hopefully Monday will see more intensity and improvement.

A few notes
For probably 80% of the leg exercises, I was able to reasonably keep up with Tony and the Gang. I really made an effort to do that when it was possible. A few times I had to take a mini-break. Also, a few times my form near the end of each set would falter a bit with fatigue. But overall, I am very happy with how much I was able to keep up. I am really hoping the Yoga will increase my balance so I can do the one leg exerices without having to set my free foot on the floor. All in due time. There is no rush. And since this workout is practically every week for the round, I have plenty of time to improve. And I will!

As far as the Back portion, with the band adjustment and upping the intensity, it appears I sort of broke even with these numbers. I may go up to the Green Band for the next go 'round to make this more of a challenge.

Today's song is "Back to Life" by Soul II Soul. Get your groove on!!

Tomorrow is my favorite: Kenpo X!!!

http://www.youtube.com/watch?v=npStWtyeORs

:^D