Progress

P90X Week 3 Day 1

Tue, 21 Jun 2011 21:19:29 -0400

AVG HR for Chest + Back — 142
AVG HR for Ab Ripper X — 133

FUCK this net calorie lol SERIOUSLY. I got all my macros in, which is good, but seriouslyyyyyy. I can’t fathom the idea of eating more!@#$%#$%^&*! lmao.

Chest and back! I really don’t have the time to log everything but I’m telling you guys, this was by far the hardest session I’ve ever had, and it was all mental. Seriously I kept getting legitimately upset because I still couldn’t get my ROM deeper like I wanted, and so of course most of my reps were less than last week. I have to keep practicing outside of P90X sessions, and I may even try to practice with my friend because maybe my back’s bending and I don’t know it. Who knows, all I know is that it is officially my goal to one day be able to do a real mother fucking pushup.

I know I said I was going to supplement with cardio sessions, but I’m already losing enough calories in the scheduled workouts, if I lose any more I’m putting myself at risk for not taking in enough, which led me where I am in the first place (ironically enough).

Today was good though, honestly, despite me being upset with myself at random intervals, I know in my heart I did my absolute best and I have no intention of stopping now. Although in total I missed about 3 workouts, the fact that I’ve still reached week 3 is amazing for me, because I’ve always quit after the first week in the past, or I kept repeating. I always thought to myself, “No, you have to start over again, you have to be PERFECT” but there’s no such thing as perfect. I’m going to continue on, keep going forward, I am not going to start all over again just because I think I fucked up.

I know none of my followers know me on a personal level, but what I just wrote about not worrying about being perfect - that is a huge step forward for myself.

IIFYM

Tue, 21 Jun 2011 00:51:00 -0400

Explanation here and here. Find out how to calculate your caloric intake here.

(The above links can be used for both individuals trying to lose fat and/or gain muscle)

NET CALORIC INPUT: 1728 to 1860

I will be keeping a close eye on this, as I personally think it’s too much, though this could be my past ED talking. Either way, if I’m not seeing any progress then I’ll reduce the calories by 250 each week.

MACROS

PROTEIN: 99.6-133g (398-532 of my calories)
FATS: 60-133g (540 of my calories [keeping it on the low end])
CARBS: 1860 - (532+540) = 788cals/4 = 197g

It took me long enough to understand what in the world I was doing, plus I had to calculate my BF% before I could count my calorie needs, if you click the link you’ll see why. I also spent most of the night trying to find the foods I eat most on nutritiondata.com, since it’s supposedly the most accurate in terms of the number of grams each macro per serving.

With every new piece of information I get, the more enthused I become :)

Where the f@#$ have I been?

Mon, 20 Jun 2011 17:11:00 -0400

Good question, I can’t say. Maybe I can.

What I will say though is that things are a little hectic, and a little scary. I’ve been in and out of different doctor’s offices for a number of consults. Without going into detail I went for a diagnostic test today, now all I can really do is hope for the best.

Though my nutrition was thrown off, moreso in terms of quantity rather than quality, I’m making my entire week’s meals tonight…okay maybe not the entire week, but at least 5 days lol. Going out and about I keep forgetting that I really won’t have the time in the morning to prepare my day’s meals.

If anything this experience is making me even more determined to make the changes I want to make both physically and mentally. Also, I have every intention of spending as much time with family and friends as possible, so forgive the rather short posts.

TL;DR: The procedure is done, and my life can resume itself…hopefully permanently lol.

Re: Regimen Tune-Up!

Sun, 19 Jun 2011 08:53:00 -0400

So I decided since I have the time, I might as well make a few adjustments to my regimen. I’m not upset about what my progress has been so far, but I figure, why not?

Goal reminder: To get cut.

Re: Workouts:

In addition to the scheduled P90X workout, I’ll also be doing some form of cardio - Kenpo X, Cardio X, Running, Cycling etc.
Keep my average heart rate above 160 during cardio.
I need to pick up better weights, or at least borrow them. I only have 8’s and 10’s, but I need 8 1/2s and 12’s.

Re: Nutrition:

I have to make more of a legitimate effort to increase my intake for the day, my NET calories HAS to be 1200ish, no more of this below 1000 stuff, because I know that’s the one thing fucking me over.
This also means that I may not be able to follow the nutrition plan anymore because my exercise output is vastly kicking the shit out of my intake.
I will continue to follow the 40/40/20 plan: 40% carbs, 40% protein and 20% fats.
I have to get a better post-workout meal so my muscles can absorb the protein more efficiently.
I have to pick up some L-Cartinine on Monday.

Re: Monitoring Progress:

I started getting back into my old habits of weighing-in every day, which is NOT GOOD, moreso mentally than anything else, really I shouldn’t be obsessed with it. Doing this always made me fall back on old ways and I can’t have that, my progress has been too good so far.
I’ll weigh-in and measure ONCE a week - every Sunday.

I think that’s it. I’ll probably be doing something like this every two weeks, depending on how my progress is.

P90X Day 5 Week 2 - Rest

Sun, 19 Jun 2011 08:23:00 -0400

I know, I know, I know, it’s not on the schedule as “Rest” but let me explain:

Yesterday was incredibly hectic, ergo nothing got done. Though really, I’m not worrying because I’ll consider yesterday my “rest” day and continue on with legs and back today, then Kenpo tomorrow and go straight into week 3. No biggie.

This Korean agency was having auditions, and auditioning for one of these agencies has been on my friend’s bucket list since she was young, so she told me. So after months of trying to convince her to just do it, whether or not she get signed, we finally went yesterday. There were 500 people there, it was insane! I woke up at around 4:30AM to get there by 7:00 even though auditions started at 10:00. Needless to say by the time I got home I passed out. What was a surprise to me was that I got home by 12PM and slept straight through. I really had no idea I was that tired.

I also “cheated” on my nutrition plan, but it wasn’t the junk food kinda cheat, I just didn’t have what was planned nor did I count calories, though it was all still healthy stuff. Truth be told if I was going to have something junky, I wouldn’t make a day of it, I’d just have that one “something” at one meal. No use in throwing away all my progress. At first I sort of felt bad, but then I read an article on bodybuilding.com and the author said, in a nutshell, that cheat days help boost the metabolism, though it doesn’t count if you eat a bucket of ice cream lol.

Anyway, off to get ready for church!

WOD: P90X Day 4 Week 1

Sat, 18 Jun 2011 00:42:14 -0400

YOGA! Done!

Again, went to hot yoga.

BURNED: ~945-1000

Awesomeee :)

Though it’s quite late and I have to be up and out early tomorrow, so I will update my MOD tomorrow!

G’night!

MOD: Day 3

Thu, 16 Jun 2011 17:16:00 -0400

Breakfast:
2 slices of bacon
2 slices of sprouted grain bread
1/2 tomato sliced

Snack:
1 oz of macadamia nuts

Lunch:
4 oz grilled shrimp
2 oz avocado
Raw vegs (spinach, tomato)
2 teaspoons of extra virgin olive oil
1 small green apple

Post Workout:
1 scoop of recovery drink - mixed with water
1 frozen banana

Dinner:
4 oz ground turkey
Sauteed onions and mushrooms
1/2 cup sauteed spinach
1 tbsp of extra virgin olive oil

TOTAL INTAKE: 1,720
TOTAL OUTPUT: 798
NET INTAKE: 922

Notes:

It’s alrightttt, my net intake could’ve been higher.
I fucked up with breakfast though, I’m clearly blind and read 2 slices of toast, when in reality it was 1 (wtf eyes). Never making that mistake again!
I’ve been drinking shit-tons of water, which has been making me pee like crazy, but it’s good so I’m not complaining, though…technically I just did - whatever!

P90X Day 3 Week 2

Thu, 16 Jun 2011 17:06:03 -0400

Shoulders and Arms

Alternating shoulder press:
R1: 12 reps/10lbs
R2: 12 reps/10lbs

In & Out Bicep Curls:
R1: 16 reps/10lbs
R2: 16 reps/10lbs

Two-Arm Tricep Kickbacks:
R1: 16 reps/8lbs (My triceps are shameful lol)
R2: 20 reps/8lbs

Deep Swimmer’s Presses:
R1: 12 reps/10lbs
R2: 15 reps/10lbs

Full Supination Concentration Curls:
R1: 10 reps/10lbs
R2: 12 reps/10lbs

Chair Dips:
R1: 20
R2: 20

Upright Rows:
R1: 13 reps/10lbs
R2: 15 reps/10lbs

Static Arm Curls:
R1: 16 reps/10lbs
R2: 8 reps/10lbs - 8 reps/8lbs

Flip-Grip Twist Tricep Kickbacks:
R1: 15 reps/8lbs
R2: 15 reps/8lbs

Two-Angle Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Crouching Cohen Curls:
R1: 12 reps/10lbs
R2: 15 reps/10lbs

Lying-Down Tricep Extensions:
R1: 12 reps/8lbs
R2: 14 reps/8lbs

BONUS ROUND

In & Out Straight Arm Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Congdon Curls:
R1: 10 reps/10lbs
R2: 17 reps/8lbs

Side Tri-Rises:
R1: 15
R2: 15

AVG HR: 141
Calories Burned: ~798

Notes:

My abs are taking a rest for today, as I’ve already gone approx 200c below my net intake, which isn’t good; ergo, no ab ripper x :(
I improved in some places but, oddly enough, did worse in others though I feel stronger; however, I definitely focused a lot more on my form, so I did my reps slower than before, really focusing on working the right muscles. Next week I’ll probably just pause the thing and increase my reps even if I am going relatively slower by comparison to the grads.
My shoulders are killing me.
I’m going to start doing my HIITs in the morning again, since I’m back in the swing of things, I can add this to it and give my workouts some extra oomph.
I’m highly considering picking myself up some L-Cartinine after I’ve done some more reading about it.
I need to pick up some 8 1/2 dumbells or something, because with some of the sets, the 8s are too light and the 10s are too heavy. BAH.

Progress!

Thu, 16 Jun 2011 07:36:51 -0400

Since starting last week I’ve lost an average of 3.5lbs/week. It isn’t even water weight because I started working out and eating right earlier than this, maybe May? But I definitely was not as diligent as I am now. Woo!

MOD: Day 2

Wed, 15 Jun 2011 21:11:09 -0400

Breakfast:
3 oz chicken
1 cup onions and peppers - cooked
2 tsps olive oil

Snack:
2 tbsp almond butter
3 oz baby carrots

Lunch:
4 oz ground turkey
1/2 onion and 2 celery sticks - chopped and cooked
2 tsps extra virgin olive oil

Snack:
5 egg whites
1/2 tomato - sliced
2 slices of sprouted grain bread

Dinner:
4 oz cooked salmon - broiled
2 oz green beans
1/2 oz of sliced almonds - I chopped them
1/2 cucumber
1/2 tomato
2 tsps extra virgin olive oil + lemon
(All mixed together to make a salad)

TOTAL INTAKE: 1710
TOTAL OUTPUT: 673
NET INTAKE: 1037

Super happy that my net intake wasn’t below 1000, or else I’d be in trouble. Though my actual intake may be less, because the scheduled breakfast called for chicken or turkey sausages, which I didn’t have so I just used my boneless, skinless chicken I had leftover from dinner yesterday lol. But anyway, not taking in enough calories was my problem in the first place, hopefully the problem is solved now. So today was good overall, I’d say.

WOD: P90X Day 2 Week 2

Wed, 15 Jun 2011 21:00:00 -0400

PLYOMETRICS.

Shit killed me, but I still did the entire thing, even the bonus round. There’s not much to say, since it was mostly cardio-based, even though my ass and legs hurt and burned. Though I have to say I’m quite enjoying the increased firm-ness of my ass. Seriously, I can’t stop touching it when I’m standing lol. It’s ridiculous, and it needs to stop because one day, in public, I’m going to forget I’m not alone.

Avg HR: 171
Max HR: 187
Calories burned: 673

MOD: Day 1

Tue, 14 Jun 2011 22:46:21 -0400

Breakfast
2 eggs
1/2 cup of cooked spinach
1/2 sliced tomatoe
2 tsps of olive oil

Snack
1 oz almonds

Lunch
4 oz cooked salmon
1/2 cup chick peas
Raw vege salad (lettuce and cucumbers)
2 tsps extra virgin olive oil and white balsamic vinegar

Snack
4 oz lean chicken
1 cup cooked broccoli
4 oz sweet potato

Dinner
4 oz lean ground turkey
1 cup baby carrots
2 tsps extra vigin olive oil

TOTAL INTAKE: 1595

WOD: P90X Day 1 Week 2!

Tue, 14 Jun 2011 22:41:16 -0400

Today was chest and back + abs. I missed Kenpo X yesterday, though I’m not beating myself up about it. Anyway, with this workout I really tried to increase my range of motion (ROM) so my reps really aren’t as much as last week. I will be totally honest, at the moment, push-ups are my ultimate weakness. However, I aspire for the day that they will be my ultimate strength.

Here are my stats:

ROUND ONE

Standard push-ups: 20
Wide Front Pull-ups: 20
Military Push-ups: 13
Reverse grip chin-ups: 20
Wide Fly Push-ups: 10 (I went a LOT deeper than last week, almost got my elbows at a 90 degree angle)
Closed Grip Overhand pull-ups: 20
Decline push-ups: 10
Heavy Pants: 20 (w/ 8lbs) —> should increase to 10lbs FOR SURE. I tried increasing reps, but I still didn’t feel what I should have.
Diamond Push-ups: 12 (shoulder width)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 5 (this is me attempting SUPER proper form, SUPER deep ROM)
Back Flys: 15 (w/ 8 lbs)

ROUND TWO

Standard push-ups: 15
Wide Front Pull-ups: 20
Military Push-ups: 7 (clearly need to strengthen my triceps for this)
Reverse grip chin-ups: 20
Wide Fly Push-ups: 15
Closed Grip Overhand pull-ups: 20
Decline push-ups: 15 (ROM wasn’t very deep - gotta work on that)
Heavy Pants: 13 (w/ 8lbs) —> should increase to 10lbs
Diamond Push-ups: 10 (same form as last time, but I tried to increase my ROM)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 6 (still attempting SUPER proper form, SUPER deep ROM)
Back Flys: 20 (w/ 8 lbs)

Ab Ripper X:

In and outs: 25
Bicycle forward: 25
Bicycle backward: 25
Froggies: 25
Cross leg sit ups: 25
Fifer Scissors: 25
Hip Rock ‘n Raise: 25
Pulse ups: 25
V-Up/Roll-Up Combos: 25
Oblique V-ups: 25 (relatively good form)

Total: 250

Notes:

Those dive-bomber push ups alwayssss fuck with me.
I had to really push myself moreso mentally than physically do this, because I kept getting down on myself about not being able to do a push up.
However, I am finding better ROM with wide front push ups, so at least I’m seeing SOME improvement from last week. I’m just going to keep at it and try my best. :)
For next week I’m going to start trying to focus more on ROM than repetitions, it’s pointless to do 20 if I can’t get my arms at least 90 degrees with all types of push-ups.

WOD: P90X Day 5 Week 1

Sun, 12 Jun 2011 23:11:00 -0400

LEGS AND BACK BABYYY.

I really pushed myself with every lunge and squat, because I love my ass and would love to keep it perky and firm.

…seriously I have a weird obsession with asses, even when I check out guys, you bet I’m looking at their ass. That is, unless they have a girl on their arm, I’m not that kind of a girl. If anything, the moment I find out a guy has a girlfriend, I really won’t even fall in ‘like’ with them, it automatically becomes platonic.

Why am I talking about relationships on here? Anyway.

I was able to do every leg exercise they did in the video, and the same number of reps. The only difference is that I had to pause it a couple of times in between to stretch out my legs because they were burning. like. fuck.

Progress point:

legs and back was also a part of the early lean program, which I could never really do. I always ended up on my heels at some point, but this time I did all 20 sneaky lunges on my toes! BAM

As for pull-ups, again, I used the green band, here are my stats:

ROUND ONE

Reverse Grip Chin-Ups: 17
Wide Front Pull-Ups: 24
Closed Grip Overhand Pull-Ups: 20
Switch Grip Pull-Ups: 20

ROUND TWO

Reverse Grip Chin-Ups: 20
Wide Front Pull-Ups: 16
Closed Grip Overhand Pull-Ups: 18
Switch Grip Pull-Ups: 20

Clearly tired in the second round, but I want to get those numbers up. Also, I find I have to start focusing on my back, because I keep noticing my arms doing the work instead, which isn’t good because that obviously means I’m not working the correct muscle.

I didn’t do the Ab Ripper today, even though it’s scheduled because I’m skipping Kenpo X and going straight into Week 2 (which is Chest, Back and Abs). Why? Because I want to stay on track. I’m going hiking with a friend of mine tomorrow, so if I get home in time and I have time to do both - I will. The only reason I’m not doing it tonight, is because I would’ve finished by 11, and have been in bed by 12AM, which isn’t cool as I have an interview in the morning at 9AM.

Nonetheless, I’m still going at this P90X business stronger than I ever have in the past. Also, I start a new nutrition regimen, which should be interesting. It’s supposed to be a 14-day kick start. I would’ve started it last week but I had NONE of the ingredients, now I have them and I can start :) Hooray!

Anyway, no MOD today. I didn’t count as I was in and out of the house most of the day, and I’m not going to do it now. I was good though, promise :)

G’ night!

MOD 4

Sun, 12 Jun 2011 00:26:37 -0400

TOTAL INTAKE: ~1,718 cals
TOTAL OUTPUT: ~1,275 cals
NET INTAKE: ~443 cals

“nut butter” is almond butter
“toast” is rye bread, which will be soon swapped for sprouted grain bread.

WOD: P90X Day 4 Week 1

Sat, 11 Jun 2011 18:48:00 -0400

YOGA!

I went to yoga today to replace yesterday since I didn’t go. According to the majority of online calculators, I torched at least 1275 calories.

I do my own yoga though at a local study. As I’m a beginner, and they do a few advanced poses, which I deem too unsafe to do while I’m still a noob, I like having an instructor with me to make sure I’m doing the poses right. Plus it’s hot yoga, so I burn even more calories because I sweat like crazy!

Tonight I’ll catch up on my days and do legs, back and abs.

Will repost tonight with workout #2 along with nutrition.

EDIT//I ended up falling asleep until the very next day, literally. I went to take a nap at 6ish, then I woke up and it was 12AM lmao. Ugh! I’m upset and I’m not upset for two reasons:

My net intake was already low after I got home from yoga, so if I had lost anything more, I don’t think it would’ve worked out well, because I’m pretty sure my NET intake is supposed to be at least between 1,000 to 1,200. I didn’t even reach that today.
Pretty sure it’s a sign I need to go easy on myself and chillax a little bit. I get so anxious when I’m not doing things “perfectly” but little do I realize it doesn’t need to be done “perfectly”. I can miss a day, and it’s fine, as long as I catch up the day after, which I did and will continue to do.

So plan:

June 12 is legs, back + abs
June 13 Kenpo X
June 14 Stretch X

This would complete my first week of P90X :) How exciting! If I get a chance to do the 12th and the 13th together so I still finish “on time” then I will try, but I won’t get upset with myself if it doesn’t happen.

MOD 3

Fri, 10 Jun 2011 00:28:00 -0400

TOTAL INTAKE: ~1,594
TOTAL OUTPUT: ~1,014
NET INTAKE: ~714

Points:

I am not eating oatmeal anymore in the morning, as it takes up SO many calories, it’s annoying. I dislike. No more. I realize it’s good for me, but it’s a piss off.
Breakfast is usually my biggest meal of the day, all the other meals were between 250-300, which I think it’s okay because I feel fine for the rest of the day.
I lightened up on the ‘nanas, thumbs up for me. :)

Now I’m going to shower, because I stink. I do this first because I’ll pass out soon after!

P90X Day 3 Week 1

Fri, 10 Jun 2011 00:14:00 -0400

I can’t even feel my arms, let alone type; so if you see typos, ignore them. Please & thank you!

Alternating shoulder press:
R1: 15 reps/10lbs
R2: 12 reps/10lbs

In & Out Bicep Curls:
R1: 16 reps/10lbs
R2: 16 reps/10lbs

Two-Arm Tricep Kickbacks:
R1: 15 reps/8lbs (My triceps are shameful lol)
R2: 15 reps/8lbs

Deep Swimmer’s Presses:
R1: 10 reps/10lbs
R2: 5 reps/10lbs and 8 reps/8 lbs (form was being compensated so I lightened the load)

Full Supination Concentration Curls:
R1: 15 reps/10lbs
R2: 15 reps/8lbs (should’ve stuck with 10lbs)

Chair Dips:
R1: 20
R2: 20

Upright Rows:
R1: 14 reps/10lbs
R2: 15 reps/10lbs

Static Arm Curls:
R1: 16 reps/8lbs
R2: 8 reps/10lbs - 8 reps/8lbs

Flip-Grip Twist Tricep Kickbacks:
R1: 14 reps/8lbs
R2: 15 reps/8lbs

Two-Angle Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Crouching Cohen Curls:
R1: 12 reps/10lbs
R2: 14 reps/10lbs

Lying-Down Tricep Extensions:
R1: 15 reps/8lbs
R2: 15 reps/ 8lbs

BONUS ROUND

In & Out Straight Arm Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Congdon Curls:
R1: 10 reps/10lbs then 5 reps/8lbs
R2: 16 reps/8lbs

Side Tri-Rises:
R1: 10
R2: 11

AB RIPPER X

In and outs: 25
Bicycle forward: 25
Bicycle backward: 25
Froggies: 25
Cross leg sit ups: 25
Fifer Scissors: 25
Hip Rock ‘n Raise: 25
Pulse ups: 25
V-Up/Roll-Up Combos: 25

TOTAL: 225

AVG HR: ~150
CALORIES TORCHED: ~ 1,014

DONE.

With regards to the number of calories burned, I really don’t know for sure. I’m just using an online calculator and this is the number it spits out. Either way, I must be doing something right, ‘cause I’m sure looking better. HOLLA! :)

MOD 2

Wed, 08 Jun 2011 23:47:00 -0400

Some points:

Again, I went a little over than my usual, but my net calorie intake was definitely within an acceptable range, I think.
There was too much bananas, but this just means I have to organize myself better. The only reason I took them as opposed to anything else, is because they’re easy to grab and carry around. Also, I was craving sugar like mad (that’s ”mother nature”) so ‘nanas did the trick for being a healthy alternative.
All the ‘nanas gave me the kick I needed to kick ass as best as I could during my workout.
Yes, I call bananas, “‘nanas” :)
I had a recovery drink after my workout, because I wasn’t going to eat anything and I knew my body was exhausted. So with that, it’s an added 150 cals, because I had it with water and I didn’t add any fruits.

P90X Day 2 Week 1

Wed, 08 Jun 2011 23:43:22 -0400

PLYOMETRICS BABY!!!!!

I’m so proud of myself, I really can’t even express it in words, not coherently anyway. It was/still is boiling in my house, and at first I thought, “Maybe I shouldn’t do it, it’s so hot” and blah blah blah. Then I told myself to shut the fuck up and just do it. So I put on my gear on and started.

Then I said, “Okay, I’ll only do half the video.” Then I told myself to shut the fuck up and just do it. Why? Because I wasn’t going to quit, I’m tired of quitting.

I even pushed myself to do the bonus.

Though I will be honest with you, and myself, there is OBVIOUS room for improvement. I took more breaks than they did in the video, and after the 30 minute mark I had to start doing SOME modified, though I did push myself in every set to do more advanced moves. Remember, this is the same chick who can’t do a decent push up, but I didn’t give up, and I didn’t stop myself from doing the best I could. I made it through the entire hour because I pushed myself to do it. I was sweating through every. single. pore in my body, and my post-workout shower felt almost euphoric.

Anyway, I also went out today, leisure walking for about 3 hours total while shopping for my mom’s birthday present.

Calories burned from plyo: ~986 (Average HR ~167)
Calories burned from walking: ~431
Total calories burned: ~1, 417

Fuck yessss.