Thursday, January 31, 2013

Day 395 - X2 Shoulders + Arms & X2 Ab Ripper

I got my protein level up to 200 grams today, but it was not easy.  I bought a package of cooked Tyson chicken breasts.  I had one with lunch and another for a mid-afternoon snack.  I also had a snack of whole grain cooked cereal in hopes of having better sustained energy. Honestly, I didn't notice much of a difference in endurance or strength, but I'll be curious how recovery goes. 

I pushed the workout tonight and felt it.  My left forearm went into spasms and cramping, so I had to take a break for a while until it relaxed a bit.

Wednesday, January 30, 2013

Day 394 - Run

Today is a rest day from X2, but I was able to go out for a run during lunch.  The temperature got up to 60 today, so it was pretty nice.  It was a bit windy, but I'll take it for the end of January.  My legs feel like rubber after doing Plyocide last night and the run today, so resting tonight is a good thing.  I'm finding that too many of my calories are in the carb area, so I'm hoping to get my protein intake up a bit more instead of putting so much into carbs.  The other think I want to focus on is getting more whole grains in the food I eat.

Tuesday, January 29, 2013

Day 393 - Plyocide

I worked up a good sweat tonight.  Balance work was a little off tonight so I ended up touching (foot down) more than normal, so I got to do some extra push-ups.  No real issue since I need the chest work anyway.  I'm looking forward to a rest night tomorrow.  I'm hoping to work in a run on Thursday (weather permitting).

Monday, January 28, 2013

Day 392 - Chest + Back + Balance & X2 Ab Ripper

It's back to phase 2 with gusto tonight.  I got through the workout without too much of an issue tonight.  Every time I come off of phase 3 I get concerned that I will come back to phase 2 and find that I've lost ground on reps, but that was not the case tonight.  In fact I increased reps on some of the pushup moves.  I'm under calories for today and I weighed in this morning and am at 138 according to my scale, so my concerns about packing on too much weight too quickly is not really an issue I guess.  Also, my 29" pants seem to be fitting fine with a bit of room to spare, so all is well as long as I am able to continue getting better definition in the muscles.  Ab Ripper helped with that tonight.  I really felt it.

Sunday, January 27, 2013

Day 391 - Rest Day

Good rest day today.  Not doing much of anything, so I should be ready to go tomorrow for phase 2.

Saturday, January 26, 2013

Day 390 - P.A.P. Upper

I over did it a bit tonight and strained my back.  Ouch.  Using 25 lbs for rows and presses was a bit much tonight, but I still think it's the right weight as long as I hold my form better.  I think 2500 calories may be a bit high for me.  I stepped on the scale this morning and was around 140 and I doubt I put on 3 pounds of muscle that quickly, so I need to be a bit cautious on the calories.

Friday, January 25, 2013

Day 389 - P.A.P. Lower

Ouch, legs really felt the step-up convicts tonight.  I think I'll be glad to get back to phase 2 next week to give my legs some time to recover.  Ham strings are feeling pretty tight tonight.  I went out to dinner with Kristi tonight and did okay I think.  I had grilled chicken breast with mango salsa, steamed broccoli and a salad.  Good dinner and it leaves me some calories for eating after the workout.

Thursday, January 24, 2013

Day 388 - Rest Day - NOT

Today I decided to do Plyocide instead of taking a rest day since it's too cold to go for a run this week and phase 3 doesn't include enough of a cardio workout (in my opinion).  I worked up a good sweat tonight and did the whole workout without taking any breaks.  At this point there are very few moves in this workout that I need to modify at all, so feeling pretty good about that.  I'm well under my calories for today, so time to do some healthy snacking :-)

Wednesday, January 23, 2013

Day 387 - X2 Yoga

My ham strings were feeling a bit tight tonight because of PAP Lower on Monday, so Yoga was a welcome workout tonight.  It seemed to go very quickly.  Tomorrow I;m planning to do Plyocide instead of a rest night since I'm not able to get out for a run because of the extremely cold weather.

Tuesday, January 22, 2013

Day 386 - P.A.P. Upper

Well, I finally decided to increase my weights up to 25 lb. dumbbells for rows and hammer press and all I can say is that I should have done this earlier.  That felt really good.  Arms are feeling really solid after that workout tonight.  For the first time I decided to listen to some music while working out since I pretty much have all of these routine memorized.  It didn't feel like it went any faster than normal, but I enjoyed having the music playing to pass the time.  I probably won't do that all the time, but on occasion it's a nice change.  My legs are feeling a little rubbery after the workout last night.  Those step-up convicts are brutal.  LOVE IT.

Monday, January 21, 2013

Day 385 - P.A.P. Lower & X2 Ab Ripper

I'm doing phase 3 this week, so today was lower body.  I got a good workout out of it and had some extra time since I was off for MLK Jr. Day so I decided to also to Ab Ripper.  I really got good focus on the abs today with the workout.  I was really happy with how slow and focused I was on Abrinome.  I really felt the contraction in the stomach throughout that workout.  I'm doing well on eating with my calorie goal being 2500 today. 

Sunday, January 20, 2013

Day 384 - Rest Day

It's another Sunday which means I'm enjoying a day off from working out.  I got dressed for church and noticed that my 30" pants continue to get more loose, so I'm continuing to lose inches even though my weight remains about the same.  I'm really not interested in buying clothes yet again and I want to make sure I'm not limiting my ability to pack on muscle by starving my body of needed calories, so I plan to try to go up to about 2500 calories for the next couple of weeks.  If things start to get tighter then I can always back off again if needed.

Update: I chatted with my coach on Facebook and he confirmed that in Body Beast they recommend a caloric range of 2500-3000 if you're trying to gain muscle.  Given my height I'm guessing 2500 is about right for me. Time will tell.

Saturday, January 19, 2013

Day 383 - Base + Back & X2 Ab Ripper

I got through the workout today with a bit less trouble.  I split up my protein drink and used half during the workout and had the other half afterward.  It seemed to help me keep my energy up to sip it throughout the workout.  Protein today is way up so far.  I'm at about 150 grams and haven't even had dinner yet.  I've been focusing on it a lot today because Base + Back is a big time muscle ripper workout. Next week it's back to phase 3 for a week.

Friday, January 18, 2013

Day 382 - X2 Plyocide

I got out of work early today because of Monday being a Holiday.  So, I was able to get my workout in early tonight and then go out to eat with Kristi and Stephen at Cracker Barrel.  I got the Chicken Medallions, side salad, green beans and cucumber & tomato salad, so I did pretty well.  I'm trying to stay at 2200-2300 calories today since the last couple of days have been higher in calories.  My leg held up really well throughout the workout, so I'm back to pretty much full strength and ready to bring it.

Thursday, January 17, 2013

Day 381 - Run & Shoulders + Arms & X2 Ab Ripper

I got in a 5K run during lunch and did it at a good pace for me (26:27).  Tonight I did Shoulders + Arms and Ab Ripper.  I tried pretty hard to keep good form so that I wouldn't strain my already tender lower back.  It's feeling okay considering.  Eating is going okay.  I figure with the workouts today I can probably afford myself a few extra calories since the run alone burned more than 350 calories.  I'll probably get up to about 2500 today instead of the normal 2200-2300, but I have a ways to go to reach 2500, so we'll see.  Protein today is at 150 grams, so doing okay on that front.

Wednesday, January 16, 2013

Day 380 - Rest Day

I am very much enjoying having tonight as a rest night.  I'm crashing on the couch and vegging out watching TV all night.  No workouts, but still doing well with eating.

Tuesday, January 15, 2013

Day 379 - X2 Yoga

My calf is still a bit tender so I was not able to do Plyocide tonight so I substituted in X2 Yoga.  I'll get the Plyocide in later this week when my leg is back to "Bouncing" condition.  The yoga went fine.  I just had to make sure to not push it too hard with the downward dog position because of my calf.  It seemed to go really quickly tonight (even faster that usual).  Eating is going well today.  Protein is up and calories are in check.  I weighed in this morning and no weight gain to speak of, so not sure if I'm putting on muscle or not.  I realize it takes a long time to add muscle, so I need to continue to be patient.

Monday, January 14, 2013

Day 378 - Chest + Back + Balance & X2 Ab Ripper

My calf is still sore, but I was able to get through the workout tonight and it feels a bit better after the workout.  Of course that could be the Motrin kicking in ;-)

Reps were pretty good tonight, so it seems doing phase 2 for a few weeks in a row is starting to pay off.  Next week I'll mix in a round of phase 3, but I'm glad I'm staying with phase 2 this week.

Sunday, January 13, 2013

Day 377 - Rest Day

Well, that cramping in my calf is still hurting which means I must have strained it at some point.  Taking some Ibuprofen and using a heat pad to help try to relax it.  I need to take it a bit easy on the calf over the next few days.  I was considering doing phase 3 this coming week, but I think I'll stick with phase 2 for at least one more week.

Day 376 - Base + Back & X2 Ab Ripper & Run

It was a busy workout day.  I started with a 4 mile run in the morning and then did my normal phase 2 workout in the evening after dinner.  By the time I got through Ab Ripper my legs were starting to cramp up some, so I probably did a bit more than I should have.  Note to self, running on the same day as doing Base + Back is not a good idea.  My calories were higher today (about 2600) because of all of the working out I did, but I also made to sure there was an increase in protein (166 grams).

Friday, January 11, 2013

Day 375 - X2 Yoga

It's Flex Friday, so striking a pose :-)

X2 Yoga done tonight and I'm feeling great.  The temperature is supposed to be almost 60 tomorrow, so I'm hoping to get a run in at some point before doing Base + Back.

Thursday, January 10, 2013

Day 374 - X2 Shoulders + Arms & X2 Ab Ripper

I did well with this workout tonight.  I got a couple more reps on some moves with the dumbbells and really pushed it with Ab Ripper in spite of not balancing on my tailbone while I continue to try to get rid of the bruise.  I'm still staying off of the protein powder for this week, but it doesn't seem to be the issue that is causing my rash.  I'll be glad to get back to it because trying to make up for it with other foods is not easy.

Wednesday, January 9, 2013

Day 373 - Rest Day (actually a Run Day)

It's my rest day from X2, but the weather was pretty nice today (for January), so I decided to go for a run during lunch.  I got in a 5k run, but it wasn't a breeze since I had just completed Plyocide last night and my legs were spent from that.

I'm having a minor allergic reaction to something that is causing a rash on my neck, so I'm trying to figure out if it's something I'm eating or if it's an issue of something like shaving lotion or having shirts dry cleaned etc.  I'm staying away from my protein powder for about a week to see if it's related, so I'm having to get my protein from other foods.  I'm hopeful that the protein is not related because it's really helpful.

Tuesday, January 8, 2013

Day 372 - Plyocide

My motivation tonight was a bit lacking, but I hit the play button and pushed hard through the workout.  I worked up a good sweat, so I'm glad I decided to not delay getting the workout in.  Calories are a bit higher than normal today, so I need to be a bit cautious about the rest of the day.  My daughter Nicole is on her break from college and is doing P90X2 while she's home for her break, so it's nice to have someone else in the house to talk to about the workouts.

Monday, January 7, 2013

Day 371 - Chest + Back + Balance & X2 Ab Ripper

For the first time I did the whole workout without modifying which means doing all the required moved on medicine balls (instead of just some). Tough, but worth the challenge. I love that I've been doing X2 for a year now and still have lots of things to continue to challenge me.  My protein is way up today (183 grams) and I could tell that it helped to have some a half hour before working out.  I'm trying to get my calorie up to about 2400 today because of the intensity of the workout tonight.  I'm not convinced that I should be at 2600 like the calculator say, so I'm trying to stay short of that and see if I put muscle on by slowly increasing the calories.

Sunday, January 6, 2013

Day 370 - Rest Day

It's Sunday again and I'm enjoying the day off from working out by taking Dad to breakfast and then attending church in the afternoon.  Breakfast was really good, but heavy on calories, so I went light during lunch.  Since this is an off day from working out I plan to keep my calories down to more like 2200-2300 today.

Saturday, January 5, 2013

Day 369 - Base + Back & X2 Ab Ripper

Today I decided to split up my protein powder and have half before the workout and half after. It seemed to help me get through the workout today having the protein in my system during the workout.  I had to modify Ab Ripper because my bottom is still sore from the bruise.  I was able to substitute for some of the moves that I wasn't able to do.

Today I went out and got some rubber flooring to use under my indoor/outdoor carpeting. It seemed to help provide some extra cushioning with the jumping around during Base + Back.

Friday, January 4, 2013

Day 368 - X2 Yoga

I worked at yoga pretty hard in this session, but was surprised that I still didn't work up much of a sweat.  It's definitely getting easier for me to get through the moves in this.  I've been trying to figure out the best way to figure out my body fat %.  I've been looking into the devices that use electrical impedance and they seems to be pretty inaccurate, so I think I've resort to the caliper method.  Today's calories are up a bit higher today because it's my daughter's birthday so we went out to dinner at Texas Roadhouse and later tonight had some cake and ice cream.  I actually think I did pretty well to stay at 2400 calories for the day.  I had the 10 ounce ribeye, side salad and steamed vegetables for dinner and had a very small slice of cake with less than one scoop of ice cream.  As it turns out I think I need to increase my daily calories a bit anyway if I plan to put on some muscle.  I went into my FatSecret site and recalculated my daily calories with the goal to maintain and entered my activity level as "Active" (which I think is a reasonable choice).  Based on my current weight of 137 it came back with a calorie count of 2600 to maintain.  Protein is at 160 grams for today, so also doing well on that front.

Thursday, January 3, 2013

Day 367 - X2 Shoulders + Arms & X2 Ab Ripper

I got a good workout in tonight, but decided to split the two parts up with a break in between to play a board game with the family.  It was nice to have the break because it allowed me to put a bit more effort into the Ab Ripper workout.  My new goal with X2 is to see if I can put on 5 pounds of muscle, but I need to figure out my current body fat % so that I can make sure that the pounds I'm putting on are muscle.  As of this morning (according to my scale) I weigh in at 137, so my goal weight is now 142.  I do have to be a bit careful with adding in workouts with heavier weights because improper form can do more damage than good. 

Update: I was showering after my workout and I noticed a large bruise right around my tailbone (apparently from all of the moves in Ab Ripper that require balancing on that spot).   So, that's prompted me to look into getting something better to put on the floor instead of just the indoor/outdoor carpeting I'm currently using.  it also means I need to modify by Ab Ripper routine for a while until the bruise heals up since sitting is a bit uncomfortable right now.

Wednesday, January 2, 2013

Day 366 - Rest Day

No workouts today since it's a rest day and I need to head over to church tonight.  That's okay because I'm feeling the need for a break today.  Tomorrow it's back to work with my normal X2 workout.

Tuesday, January 1, 2013

Day 365 - X2 Ab Ripper & X2 Plyocide

I got up this morning and did Ab Ripper since I opted to not do it after my workout yesterday because I went for a run during lunch (no sense overdoing it in one day).  Then this afternoon I did Plyocide.  It all felt good and it's a good way to start of this new year on January 1st.  I noticed today that I have some sore chest muscles from the workout yesterday.  It's a good feeling since that means I'm continuing to make progress.  I'm hoping tomorrow to spend some time on my rest day working on the moves for Asylum 2.