P90X – Day 11

Well I rolled out of bed at 5a this morning! I tell yeah, waking up in the morning with the Zeo is great. You can learn about the Zeo in one of my previous post. I set my alarm for 5:15a and it woke me up at 5:10a. It that smart wake thing that make it all happen.

So I my wriet is bothering me a bit this morning so I passed on the push-up after each move. I will bring it next week!

Workout: Yoga X

Breakfast: 1 cup low-fat granola, 8 oz nonfat plain yogurt, and 1 banana
Snack: P90x Protein Bar
Lunch: 2 stuffed baked potatoes, 4 cups salad greens, 4 tbsp dressing,  and 1 orange
Snack: Shakeology with almond milk and a banana.
Dinner: 12 oz mediterranean shrimp kabobs, 1 cup white rice, 4 cups salad greens, 4 tbsp dressing, and 1 nectarine
Snack: Protein shake with almond milk and a banana.

P90X – Day 10

I worked out at 5:30a this morning as I am working in the office today. I work from home on Monday’s, Tuesday’s and Friday’s.

Today was a good workout. The shoulder felt great and so did I. Now it it time to wake the kids up and get them off to school.

Workout: Shoulders & Arms and Ab Ripper X

Breakfast: 2 whole grain rolls, 1/2 cup ricotta cheese, 4 slices roma tomato, drizzle olive oil, and 1 cup cantaloupe
Snack: P90x Protein Bar
Lunch: 2 cups black and white bean chilli, 4 cups salad, 4 tbsp dressing, 1 cup grapes, and 6 crackers
Snack: 3 cups lite popcorn
Dinner: 12 oz flank steak, 4 tbsp steak sauce, 1 baked potato, 2 cups onion & zucchini & stewed tomato sauté, and 1 nectarine
Snack: Shakeology with almond milk and a banana.

P90X – Day 9

Plyo was great today. I am still not doing the bonus round. I have decided to give plyo about two weeks and then go back into the bonus round. The overall routine was exhausting! I suppose the exhaustion is a good sign. Now it is time to get some work done.

Workout: Plyometrics

Breakfast: 4 whole grain waffles, 2 tbsp peanut butter, 1 banana, and 8 oz skim milk.
Snack: Protein shake with almond milk and 1 cup strawberries
Lunch: Pasta salad and 1 cup of melon
Snack: 1 oz low fat tortilla chips with 4 tbsp bean dip, and a frozen fruit bar
Dinner: 12 oz halibut, 4 tbsp mustard cream sauce, 1 cup brown rice, 3 cups spinach, and 1 peach 
Snack: Shakeology with almond milk and a banana.

P90X – Day 8

Well we are on week two! I am telling you, time files! It was just the other day when I sent out an email to all my buddies about my 2010 BeachBody adventure. One week is in the bag. I am back in stride and feeling good. This morning I really pushed it with the push-up and I could feel it after the workout. The upper body was very sore and tight. I wore my 25 lb vest after I did my warm-up routine. The vest really ups the intensity. With the vest, my reps are lower and I get done faster. You see there is something positive in wearing the vest! I like it.

Workout: Chest & Back and Ab Ripper X

Breakfast: 1 blueberry muffin,  8 oz yogurt, 1/2 cup granola, and 1 cup strawberries
Snack: P90x Protein Bar
Lunch: Veggie burger, whole grain roll, 4 cups salad, 4 tbsp dressing, and 1 cup grapes
Snack: 1 oz almonds, 1 oz dried fruit, and 8 oz nonfat frozen yogurt, 8 oz coffee
Dinner: 12 oz chicken, 4 tbsp apricot sauce, 1 baked yam, 1 cup green beans, 4 cups salad, 4 tbsp dressing, and 1 orange
Snack: Shakeology with almond milk and a banana.

P90X – Day 7

A rather easy day I must say. I love the stretch! I also like to go for a bike ride after the stretch. Unfortunately it didn’t happen because I had a boat load of other things to do. Maybe next week… Still had a great workout!

Workout: X Stretch

Breakfast: 1 whole wheat bagel,  2 tbsp fat-free cream cheese, 8oz yogurt, 1/2 cup granola, and 1 cup strawberries
Snack: P90x Protein Bar
Lunch: 1 vegetarian tostada, and 1 cup fruit salad
Snack: 1 oz cashews, 1 oz dried fruit, and 1 sourdough pretzel
Dinner: 12 oz pork chop with apple and sweet potato, 1 cup peas, 4 cups salad, and 4 tbsp dressing 
Snack: Shakeology with almond milk and a banana.

P90X – Day 5

Well I woke up this morning feeling very good. No shoulder fatigue! Today I tried Legs & Back with a weighted vest on. Well the vest kinda got in the way. The vest was like having a large gut! It made it difficult to do think like squats. I do want the vest on for the pull-up series but not for the leg work. Maybe I can perform all leg exercises first and then put the vest on and do the back exercises. Not sure but will figure out something before next week Friday.

Workout: Legs & Back and Ab Ripper X

Breakfast: 4 oatmeal pancakes, 4 tbsp low sugar syrup, 1 cup applesauce, and 8 oz milk
Snack: P90x Protein Bar
Lunch: 1 grilled veggie focaccia
Snack: 3 cups lite popcorn, 6 crackers, 1 1/2 oz string cheese, and 8 oz fruit sorbet
Dinner: 12 oz chicken,  4 tbsp barbecue sauce, 1 cup nonfat baked beans, 4 cups salad greens, 4 tbsp dressing, 1 cup fruit salad
Snack: Shakeology with almond milk and a banana.

P90X – Day 4

Well I hit Yoga X pretty early this morning! Man do I dread the 1.5 hours but I have to do it. In addition, I am up at 6am doing Yoga X! Today I did Yoga X minus all the push-ups. I am feeling some soreness in my left shoulder and don’t want to push too hard starting out. Remember it is all mental, however, take heed to the physical warnings as well.

Workout: Yoga X

Breakfast: 1 cup low-fat granola, 8 oz nonfat plain yogurt, and 1 cup strawberries
Snack: P90x Protein Bar
Lunch: 2 stuffed baked potatoes, 4 cups salad greens, 4 tbsp dressing,  and 1 orange
Snack: Shakeology with almond milk and a banana.
Dinner: 12 oz mediterranean shrimp kabobs, 1 cup white rice, 4 cups salad greens, 4 tbsp dressing, and 1 nectarine
Snack: Protein shake with almond milk and a banana.

P90X – Day 3

Ahh yeah.. I slept very well last night. This morning I woke up a bit sore! My guess is that the plyometrics yesterday kick my butt!

I am a fan of Shoulders & Arms and yes  it is time for the gun show! Using the previous workout sheets, for the third round of P90X, I adjusted the weights for this workout. My goal is 8 to 10 reps and given that I feel stronger and want to build muscle mass, I am ready to bump it up. I feel great now but I am sure I will feel some fatigue tomorrow morning. I did and always take a recovery formula after working out. Don’t forget your recovery formula as it does help restore the muscles and reduce fatigue.

Tomorrow is the lovely Yoga X! I ain’t afraid of no Tony Horton! Time to bring it! Well bring it again!

Workout: Shoulders & Arms and Ab Ripper X

Breakfast: 2 whole grain rolls, 1/2 cup ricotta cheese, 4 slices roma tomato, drizzle olive oil, and 1 cup cantaloupe
Snack: P90x Protein Bar, 8 oz Apricot Ceylon Tea
Lunch: 2 cups black and white bean chilli, 4 cups salad, 4 tbsp dressing, 1 cup grapes, and 6 crackers
Snack: 3 cups lite popcorn, and 8 oz nonfat frozen yogurt
Dinner: 12 oz flank steak, 4 tbsp steak sauce, 1 baked potato, 2 cups onion & zucchini & stewed tomato sauté, and 1 nectarine 
Snack: Shakeology with almond milk and a banana.

P90X Hybrid Workout

As a coach I chat with many folks throughout the day. I come across quite a few folks that have elevated their workout by mixing and matching routines. Here is a hybrid workout sent to me by vnhume29. It is a mix of P90X and P90X+.

WEEK 1
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Abs/Core Plus
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X

WEEK 2
Day 1 – Chest, Shoulders, and Triceps, Ab Ripper X
Day 2 – Cardio X
Day 3 – Back and Biceps, Abs/Core Plus
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X

WEEK 3
Day 1 – Upper Plus, Abs/Core Plus
Day 2 – Interval X
Day 3 – Total Body Plus
Day 4 – Yoga X
Day 5 – Upper Plus, Ab Ripper X
Day 6 – Kenpo Cardio Plus

WEEK 4 (Recovery Week)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Kenpo Cardio Plus
Day 6 – Core Synergistics

P90X – Day 2

Well it was Plyo this morning. Plyo is no joke as far as I am concern. If you want to sweat and get your heart rate up, Plyo will do it to you every single time! You might ask yourself, well where is the weighted vest Sean? I am no fool… I couldn’t imagine doing those rock star hops with a weighted vest one! I suppose the jump knee tucks would be considered a big “no no” as well. My heart rate got up to 170 today with Plyo! Plyo is brutal man!

Workout: Plyometrics

Breakfast: 4 whole grain waffles, 2 tbsp peanut butter, 1 banana, and 8 oz skim milk.
Snack: Protein shake with almond milk and 1 cup strawberries
Lunch: Pasta salad and 1 cup of melon
Snack: 1 oz low fat tortilla chips with 4 tbsp bean dip, and a frozen fruit bar
Dinner: 12 oz halibut, 4 tbsp mustard cream sauce, 1 cup brown rice, 3 cups spinach, and 1 peach 
Snack: Shakeology with almond milk and a banana.