Woke @ 6:00
YOGA X + Chest/Tri’s
BLACK @ 6:50 (post 1.75c coffee)
Formutech ENDURENCE BCAA’s (1scoop) @ 7:30 (with my other sample of )
Gym @ 8:00:
3.7x1.5 (HR 168-145 @ end.)
Then I came home and did the YOGA X. My triceps were on fire!! I used to never do tris and chest together because I didn’t want one to weaken the other. The exercise was killer though.
Someone asked if I was weaker from doing so few calories…. I really don’t know. My bench max before p90x was 305x2 or 275x8; I’ve been doing 99.8% pushups only since Feb 4th, so…. Maybe I’m just not used to benching right now, or maybe I lost some???
My energy is through the roof, and my gym-pump was ******* awesome. I REALLY miss the gym….
Sent from my iPhone using my thumbs.
Today's Cals: 2247 240/187/71
Sent from my iPhone using my thumbs.
Black taken at 6:50 (post 3.5c coffee UH-OH)
Formutech PLUS BCAA's started at 6:50:47
*No more PWO's* (for now)
Workout: P90X legs and back + Ab Ripper X
Ok, so I can't post my workout because my *****£******* phone messed it up.
Great second wind on legs and back. I texted Drewsicle saying my workout was below par, I felt winded (and had diarrhea, tmi, tmi), then out of no where BOOM!! Started adding weights to more exercises and I was doing more pull-ups (taking a rest between, but that's always been a weak spot for me). Lola's far as leg go; it's boring. It's good for me to not do heavy currently, but this is mostly cardio for me. Which IS painful on the legs, just not in the "I'll effing squat your truck" kind of way.
Energy level was high all day. I did do some shoveling of the pond yesterday afternoon, maybe 6-8 wheel barrows full, and did some yard work. Still no crashing, and my wife I loving the transformation. I think, as of this week, that I look the best physically than I ever have. I've always fluctuated weight, had guns at times and other times not, but never really looked "cut". I've as of yet never had a 6 pack. Or 4. But the top two are starting to squeeze out for the first time. I'm getting there....
Weight: 190.6 (half that will be coming out shortly)
Out of bed at 5:45
BLACK at 6:30
BCAA'S PLUS started at 6:30
Today is KenpoX day. By far my favorite cardio day. I do most of the workout holding 5# weights. Throwing several hundred punches with that little weight makes me feel swole!
I'll post later today how it went. I wanted to go ahead and get this part up in case I'm rushing around. The wife convinced me to take her and kiddo out on the boat.
Oh, cals 2835 205/130/73 (macros ****ed, aka junk)
I went a little overboard, but everyone has me scared I'm going to lose muscle. I don't log extracurricular activities, but since I'm trying to shovel the pond I figure I burned quite a few shoveling mud and moving it across the yard this week.
Yesterday I did the last 45 minutes of yoga x and some home bicep exercises along with AB ripper x.
I didn't log anything because my wife had a chore list a mile long.
Today I did chest, shoulders, and triceps; along with AB ripper x. And and went to the gym.
In order as written:
Reps incline the initial "push up"
*Incline DB press: 65x12, 75x8, 75x6
*Flat DB press: 80x6, 65x9, 60x10 (slow squeeze final set)
*Flat DB fly: (hold when open for 1-2s) 40x8, 40x7, 35x9
Strip sets of "around the world(s)":
1) 20x5, 15x2, 10x2
2) 25x3, 15x4, 10x3
I don't know what these are called, but you hold a single DB straight up while laying down and lower it over your head while keeping your elbows straight, pause, then bring it back over your chest still keeping your elbows straight. I'll label them BLAH and super set them with pull-ups. No break except to switch weights once.
BLAH: 50x16, 60x7, 60x4
Widex3, closex4, chin-upX3 (hold at top 3sec)
I still wanted to do more, but I've been working out for 2:30:00 minus the drive time. Gotta do something else today even though it's raining.
My macros weren't on, but they weren't off by too much. Counting macros is new to me and adding 500 cals to the day makes the juggle a little different, but I'll get it.
Weight: 190.8 (I can't believe I'm maintaining 190. I'm good with it though. I look better every day.)
Today was Plyometrics, and it was great. I started my 5g ENDURANCE about 20 min prior, but decided not to take the OxyECA BLACK until half way through because of last weeks feeling. I got the endurance tingle in the beginning, and the energy booster half way. It was perfect!
I'm not sure if i'll do any other workout today or not. I have a job to do at 11:30, so my feeding will be delayed a little. Taking that OxyECA Black a little later today might have an additional benefit.
Goal today is 2200ish again. 40%/35%/25%
I'll hit it this time. #TWSS
Never bad to have high macros now and then. Keep it up, once you find your groove you'll be able to keep it up a lot easier. It just takes a little time!
*~The Pain You Feel Today, Will Be the Strength You Feel Tomorrow~*
(I'll do measurements soon. Keep forgetting until after I workout.)
Started sipping ENDURANCE @ 7:25
OxyECA Black taken @ 7:25
8:05 •••Today's WO: Back & Biceps + Ab Ripper X
It was a great workout. I felt pumped through the whole thing as if I were taking Jack3d or VOLATILE (or whatever; those are just the only two I've tried) but I'm not.
I added an extra scoop of Endurance for my first post-WO drink. My cheap BCAA's plain out suck. Wife have me permission to get more (yeah, it's like that) so I don't have to keep it at 1 scoop every day. I still will on day off's, yoga day, and if something is really light.
***Note from yesterday: I did crash at about 2pm. I laid down for 15 min and was good to go again. It was my first energy crash so far, but I can't attribute it to anything I'm taking right now because it hasn't happened before. It could be my roller coaster diet....
So far today's cals are already logged at 2196 •219/227/61• I threw in 1 cup of Cap'n Crunch PB to hit that and my fats are still a little low, carbs a little high. Cals will probably change by the end of the day though.
Yoga is GREAT and yes cheap bcaa's do suck lol.
Today WO: Yoga X and (Andrew/Drewsicle convinced me to add a gym workout.) Triceps.
OxyECA taken at 7:11am
ENDURANCE Plus started at 7:45. It was still half full when I started Yoga and drank it during.
I took a second scoop of ENDURANCE Plus with me to the gym.
Yoga was normal, getting easier every week. Sometimes my balance is on, sometimes it's off. I do a push-up before and after every vinyasa, and I could barely do one after each two weeks ago.
Tricep WO was great. I was pumped the whole time, and my energy was through the roof. My HR stays slightly elevated, but isn't that the point? I'd guess 135ish consistently. But that's a guess. I didn't want to stop (again) but once I had to (again).
I'm not as strong as I was pre-p90x, but considering what p90x does I didn't drop that much:
Also, on that super set, I have no idea what the actual weight is. Here's what the machine says but there is no way it's that light. I struggled, and I can do way more than that on DB kickbacks during p90x:
Weight 17 days ago: 190.8
Last taken March 5; 17 days ago
Neck: 16.187 (increase by .247)
Arms: 15.875 (Inc= .065)
Waist: 37.25 (decrease by 1.25)
Calves: (dec= .08)
Chest: 42.25 (Inc = .5)
Forearms: 11.625 (inc = .125)
Hips: 36.88 (dec = .37)
Thighs: 24-24.25 (can't remember where I measured last time•••• (dec by 1-1.25)
Today is Legs, Back, and Ab Ripper X
Note• I felt great and pumped up. I tried hard to do more pull-ups, I'm just not there yet. They do feel better, however.
Kenpo X day
I love Kenpo day. Going to start trying to use the 10# weights for punches again. My step-son wanted to do a WO last week and I figured he'd have fun with this one, so I did portions of Kenpo on Thursday also (just when needed to motivate him):
Decided to do biceps before kenpo. The pics are in order, but the exercises are backwards. Bottom up each pic, no super sets, and 70 sec between each set. (60 timer + logging time, may be off).