I definitely have that anxious feeling but it’s in a good way. I was telling my wife last night that I want to maintain a pace just shy of my body shutting down, she thinks I am crazy but it’s basically another way of saying ” I want to do my best”. First goal is to “just finish”, second is to complete this to the best of my ability.

I will reach out tomorrow with my results and hopefully some pictures.

TIME TO BRING IT!!

I will be posting my P90X Triathlon routine over the weekend…

I was disappointed with myself that I actually got out of bed to workout but I just did not have enough motivation to “press play”. Getting out of bed early in the morning is the hard part, pressing play should be easy once you actually get up. I look back at some of my earlier post and there were many mornings I did not want to get out of bed to workout…but I always did and I felt great afterwards. You do not need to have physical strength to see great results from P90X but you 100% need to be mentally strong to see the results you are looking for. In order to see a significant physical transformation in your body, you need to be disciplined on your nutrition as well as bring it hard during your P90X workouts. Those are the two most important factors of the P90X program and guess what…they are both mental.

Anyways, I guess I should not be too hard on myself…here are my Day 150 fit test results:

                                   DAY 150           DAY 90                DAY 1
Pull-Ups                 25                         21                             10
Vertical Leap     20 ¼”                 20 ½”                     17 ½”
Push-Ups               102                      76                             54
Toe Touch           +6                         +4                             3 ½
Wall Squat            3:38                     2:27                         1:06
Bicep Curls          17 reps               14  reps                   9 reps – 95lb straight bar
Ab Test                 96 reps                 94 reps                    51 reps

My vertical leap went down a bit but I think it’s from performing the wall squat test before that test so my legs were junk. On day 1 and 90, I did the vertical leap before the wall squat test (didn’t realize this until after). My wall squat time increased quite a bit so I am very happy with that.  Also,  I NEVER been able to do 100 push-ups!

I was planning on doing weighted plyometrics (wearing the vest) this morning but when I got up I just did not have enough motivation to “press play”. I then figure I would go for a jog but soon realized my  mp3 player was at work so I nixed that idea too. Lately, I have not been as motivated to exercise and eat well as I once was during the first 90 days of the P90X program. My very first attempt at a triathlon is scheduled in 12 weeks so I need to resolve my motivation issues within 5 days…which is the start of my P90X Triathlon routine.

I think it makes sense for me to complete the fitness test tomorrow (day 150) and take the following couple of days off. My hope is that taking these days off will rejuvenate me to start my P90X triathlon training routine with full force…time will tell though!

My CORE workout went well this morning!

Interval Training is a type of physical training that involves burst of high intensity activity followed by low intensity activity. An example of this type of training could be running on a treadmill at a slow pace for three minutes and then increasing your pace for one minute…followed by decreasing it for another three minutes, then increasing it again for one minute. Another example would be sprinting. You could sprint 50 yards, jog or walk back to your starting point and sprint another 50 yards.

Interval training is considered one of the most effective methods of reducing fat. This type of training not only burns more calories than low intensity training but it also can be done in a shorter amount of time. It also stimulates your metabolism well after the workout is complete. Running has always been considered a great exercise to help shed unwanted fat. One drawback with running is your metabolism only speeds up during and maybe a short period after your run is complete. Interval Training / Sprinting on the other hand will boost your metabolism for hours and hours after your workout is complete, turning your body into a fat burning machine throughout the day!

The below plan is just one example of interval training, you should be able to use this technique with any fitness activity.

My Plan: I am going to incorporate interval training into my weekly workout schedule. I am going to start off by jogging 2 miles. I will treat the first mile as a warm-up so I will pretty much maintain the same pace the whole mile. Once I enter the second mile, I will increase my pace for 1-2 minutes and then slow it back down for another 2-3 minutes. I will repeat this process until the second mile is complete.

I am then going to run 40 yard sprints. I will at least do ten sprints but my goal will be twenty. I will determine a starting point and begin my sprints from there each time. Once I sprint 40 yards, I will jog back to the starting line and immediately sprint another 40 yards making that my second sprint.

If you include the two mile run and assume I did twenty sprints, this workout should be completed in less than 35 minutes. The results from this workout will far exceed a 35 minute same pace low intensity workout…so you basically get a lot more bang for your buck!

I love how I feel both physically and mentally right now. I am very happy with my 90 day measurements and I am most impressed with my new eating habits. I ended up losing 27 pounds and 5 1/2 inches off my waist…I am currently at a weight that I have not been since 8^th – 9^th grade (with a lot more muscle). I would definitely say my cardiovascular endurance is at an all time high and I have never had this much definition in my abdomen area.  Needless to say, I would highly recommend this program to anyone that is serious about getting in shape.

(Click here to order P90X)

Here are my Day 90 measurement:
Body fat % – 3%**                 (Day1–18%)
Weight – 193 lbs                     (Day1–220lbs)
Chest – 43″                                (Day1–40″)
Waist – 34″                                (Day1-391/2″)
Right thigh – 24 1/2″          (Day1-271/2″)
Left thigh – 24 1/2″              (Day1-271/2″)
Right arm – 16 1/2″              (Day1-16″)
Left arm – 16 1/2″                 (Day 1 -16″)

**I tested my body fat in the same spot as day 1 so it has dropped 15%, it’s just not 3%…it’s higher.

Day 90 Pre-Fit Test
Pull-Ups - 21                                (Day1 -10)
Vertical Leap – 20 1/2″         (Day1 -17 ½”)
Push-Ups – 76                            (Day1 –54)
Toe Touch -  +4                        (Day1 -+3 ½)
Wall Squat - 2:27                      (Day1 -1:06)
Bicep Curls -  14  reps            (Day1 -9 reps) 95lb straight bar curls
Ab Test – 94 reps                     (Day1 -51 reps)

What’s  Next? – I am going to take two weeks off from P90X (continue to workout though) prior to starting another round of it. I am going to shift my focus from losing fat to building muscle in this round. Now, my goal is to achieve both but it’s very difficult to accomplish that so my primary focus will be more on building muscle. For starters, I am going to increase my calorie intake. In order to build muscle, you 100% need to consume more calories. It was easy for me to be strict as far as nutrition went during the work week so I am going to maintain that discipline and throw in a casein (slow digestive) protein shake right before bedtime for additional calories. I also plan on incorporating a cheat meal once a week which will most likely fall on a Friday or Saturday night. This will not only increase my calorie intake for the week but it will also allow me to eat out every so often. It’s very difficult to be strict with your nutrition when you take your family out to dinner and/or meet up with friends so this approach will account for that.

Here are my Day 90 pics…

Even though I did burn calories yesterday, I still felt a bit guilty about skipping kenpo-x so I ran 2 miles right after my CORE workout this morning. I figured between shoveling snow yesterday and running two miles this morning, it pretty much evens itself out…at least I tell myself that.

Two more days to go! Some people dive right into another round of P90X but it’s recommended to take at least one week off. You do not need to take a week off from working out, just avoid all P90X workouts. As much as I love this program, I am very much looking forward to the next two weeks. During this time, I do plan on lifting 3-4 days a week and I also plan on throwing in a couple of 4 mile runs for cardio each week. Time will tell but I am hoping I get all fired up to start P90X again on March 1^st….as of now, I am looking forward to taking a break from it.