I am supplementing my hex dumbbells (5-20lb) with some adjustable plate dumbbells -- a set costs $60 at Modells.com, and then you could add a few plates you buy separately (10lb=$14). You might be able to get to 45-50lb more cheaply that way.

Our biggest dumbbells are 50's and they are too light now for lawnmowers and heavy pants. We do extra reps right now but we definitely need to suck it up and buy some heavier ones.

Week 9 Day 6

A.M. Cardio X and P.M. Kenpo X and Run

Hey thanks for the tips. I am going took look into those optoins on the weights. I was even thinking of just buying one 45 Hex for now just for Lawnmowers.

Finishing up my week 9 tomorrow. I wish I had time to do Cardio X during the week. I like doing it in the morning. It gets me energized and loosens my neck and back up.

Archery season is coming to an end and I have decided to take a couple of days off (of work) to get into the woods. I am still going to do my workouts although it will most likely be late at night. We will see how that goes.

Congrats to you biggpapa on you second time into the madness! It is great to see people continue the journey.

Keep it up everyone!


P.S. HAPPY HALLOWEEN!!!

Ken

Week 10 Day 1

Chest, Shoulders and Tri's and ARX

I really enjoy this weeks workouts. Splitting up the arm workouts makes them so much more intense. Once again I upped the weights where I thought I could at least do 8 Reps. Push ups are really getting better.

The diet is going good. I added the oatmeal pancakes to my diet. I plan on eating them on my cardio days and stick with the protien on the resistance days. They are really good even without syrup. I put a little of peanut butter between 2 pancakes, it is quite tasty. I also found a trail mix of dried fruit and nuts. I had to make up 1 ounce bags because I found it was hard to put the bag down. Never had dried fruit before I guess I thought that it wouldn't taste very good. I was wrong. I am planning on trying to make the Porkchop with apples and sweet potatoes this weekend.

My wife thinks I am crazy making a meatloaf and grilling chicken at 10:30 at night. But if thats what it takes then that's what am going to do.

Later

Ken

Sometimes crazy is what it takes!
Keep it up.

Big Papa

Week 10 Redo

I just spent 4 days and 3 nights at Children's Hospital with my 2 year old son. Everything is fine now and we are all home. Getting a call at work and being told that your son has been rushed to the hospital is very scary. Children's Hospital of Pittsburgh is one of the best in the Country but it has to be one of the most depressing places to be. Every patient there is a child. No Aunt's Uncle's Parents or elderly. Just Kids. It was and still is a humbling experience. My heart goes out to any parent with a sick child. I could not even begin to imagine what some of those parents go through and sacrifice.


With that said it is time to get back into my routine. My stress level is still pretty high and P90X seems to be a good place to vent and relieve some stress.

Week 10 take Two.

Ken

Hey Ken, hope all is good with the family. A do over week is a great idea...you can only gain from it.

Week 11 Day 1

Thanks for your concerns Skinny. All is good now he really gave us a scare. It is good to be back on track. Today was day 1 of week 11. I am still bringing it every time. This was my last chest and back session for THIS 90 days. I am sure that I am going to continue doing P90X.
Week 1 standard push-ups set 1 (12) set 2 (10) No bars
Week 11 standard push-ups set 1 (35) set 2 (20) With Bars.
Dive bomber push ups Week 1 5+4 total 9 Week 11 10+8 total 18.

What more could I have asked for

In the begining I was worried that 90 days would be too much. And that I might lose intrest and give up. Thanksgiving Day will be Kenpo then my recovery week and then Part II. There will be no giving up. I am already in the best shape of my life. I want to master Yoga X and get rid of the remaining fat from around my waist.

I have done what I have set out to do and I am going to set some new goals. 165 here I come.

Enjoy your PUNISHMENT

Ken

Man, those are some great gains. I can't wait 'till i get to the last chest and back for THIS session as well and see how much i have improved.

Week 11 Day 6
Kenpo

This week did not go as planned. I got really sick on Monday night and had to call off from work Tues. Could not eat anything! Went to work on Wednesday, came home ate some food, drank a recovery drink and went to bed. I endded up back on my original schedule by moving Tuesdays workout (Yoga) back to Thursday. Yoga actually made me feel a little better. For the first time I was able to clasp my hand in right angle pose. I still could not clasp on my other side though.

Legs and Back was good yesterday. I was able to do 34 unassisted pull ups through out the work out.

To anybody who is still needs the chair. DO NOT GIVE UP! Go until you cannot go any more then take a small break and do more. I still use the chair. Upped all of the reps except sciccors to 30 and did 80 mason twists.

Plan on doing Cardio X in the morning and X Strecth later in the day.

Week 11 Day 7

Cardio X and X Stretch

Did Cardio this morning as I planned. I might add a run before I stretch today. Although my legs are still sore from Fridays workout.
Adding weights to the squats keeps me honest and has elevated my performance. Looking forward to eating some turkey. This feels great Week 12 ahead and I am still motivated. I have had a few hectic weeks that kind of threw me off a little. All in all I am not complaining.
I handled my situations one at a time. Both in different ways. I think it is important to have some kind of plan. If and when you have to take a break what will you do? Pick up where you left off, Repeat the Week or Phase, Modify the program or skip it.

No skipping here.

Ken

Week 12 Day 2

Plyometrics

This workout still kicks my butt. Last night I went to a couple of different web sites to try and figure out my Body Fat %. According to the info I put into the different calculators my current BF% is 16.6%.
When I started I was around 21%-22%. My BMI is 23. Everybody including my doctor tells me that your BMI number shows your overall health better. I could see how having a ton of muscle mass could mess up that reading though.

I really do not want to go below 165 lbs. My goal is to lose this little fat around my gut. I also really feel like I need to eat a little more which I have been. I have started to add more GOOD carbs back into my diet. The Oatmeal pancakes are very good. I just made up another batch tonight and added some rasins to the recipe. They are very filling.

Anyway My frist trip through P90X is just about over. It's good to see alot of new people on this site. Trying to help where I can. I am not the most knowledgeable person when it comes to nutrition and fitness. But I can tell you P90X is really works.

If anybody is out there on the fence. I say do it and do it all.

Later

Ken

Happy Thanksgiving everyone!

Week 12 Day 4

Cardio X a.m. Yoga X p.m.

Just finishing up another day. I had a nice dinner along with a small piece of apple pie. I don't think that there was any harm in that. That was my first meal like that in over 3 month's. It would have been very easy to go overboard. But I was able to control myself. No second's or other deserts.

Standing splits and half moon are still too much for me. I always seem to fall out of those postures. Someday! Someday!

Have a nice Holiday and try to behave.

Ken

Week 12 Day 5

Cardio X a.m. and Legs and Back p.m.

Last resistance workout for now. 35 unassisted and 126 assisted pull ups. Week One 3 unassisted chin ups and 78 assisted for the rest. This system will work if you give it your all. I have been doing ARX from memory. Increasing all but scissors to 30 reps. I am doing my second set of 40 mason twists when they are on thier first set. Then I did an additional 20 during the cool down. I do my wall squats at 90 deg. with no breather. That is the only way I can get it to burn.


Sunday will wrap up week 12 and I can't wait to do core again.

I almost bought those weighted gloves for kenpo Sixlug.
But it's too close to X-Mas so they will have to wait for now. I'd rather spend the money on the kids right now. But I am going to buy them soon after the holiday. Three pound dumbells are a little bit too much for Kenpo and I don't want to risk an injury. i think that the gloves are a much better choice.

Ken

Congrats on getting to the phase 3 recovery week. It's true what you say that the system will work if you give it your all. The proof shows in your increase in pull-ups and ARX increases. Good Job.

Maybe you could put some weighted gloves on your Xmas list and Santa may come thru...

Are you planning on doing another round or are you going to try P90X+?

Again congrats and only one more week till your a gradute.

Thanks SixLug it feels great to have come this far and get the results that I wanted. I'll have to check with Santa. I am not sure if I'm still on his list. As for Doing a second round. Yes, absolutly. I have a question into the graduates about which diet plan they follow. I'm not sure if I should repeat the diet phases. I haven't decided yet and was lookig for some advice. I do have some fat to shed, I want that 6 pack. But I think that anything under 165 lbs. would be unhealthy for me. I am 6'-0" and I am starting to catch some flak about my reduced size. I have been stuck at 168 for a little while. I had to start eating a little more because I was feeling run down.

I think my Metabolism is in overdrive.

Week 12 Day 6

Cardio X a.m. and Kempo X p.m.

I truly wish I had more time. I really enjoy Cardio X in the morning. It really gets my blood flowing and loosens up my body.

Later

Ken

This is it boys and girls WEEK 13 Recovery

Monday I was off work for 1st day of PA's Buck season. I sat all day on my stand only to see a pack of 3 coyote's. I only had a couple of "good" snacks throughout the day. I got home and threw in Yoga X. I almost was able to clasp my hands on both sides of right angle pose. As for now I can only do one side.

Tuesday Core Syner. and a bonus ARX. What can I say I love Core!

Thanks for the tip on the mason twists Six. I just happened to have an 8 Lb. medicine ball and man does that work.

I tell you what I have never been able to sit all day in a tree stand without my back or neck hurting or my legs cramping up. I was always standing up and stretching. I was totaly comfortable other than the cold weather and wind which wasn't that bad. I really enjoy the outdoors and P90X is letting me enjoy it even more. Thanks Tony!

Later Ken

Congrats on your sucess.

I am just starting my program. I placed the order today. Can't wait to start.

I wanted to ask you a quick question. You mentioned before that you have a family and keep pretty busy. You said that if takes too long to cook you make something else.

Do you have any advice on what kinds of food you are eating. I also have a family and my job keeps me pretty busy. My work schedule is pretty flexible but I can work around 10-12 hrs a day.

I want to make sure I do this the right way and I know that the nutrition is a big part of it.

Any help you can give me, I would really appreciate it.

Thanks and good job!

Thanks and sure. This was my diet in the begining of the program. I am in the level 2 nutrition plan. You will see how to determine your nutrition level when you get your package.

Breakfast: 3 egg whites, 1 slice of fat free American cheese, 2 Slices of turkey bacon, 1 toasted english muffin with 2 tbsp. of sugar free jam of choice and WATER.

Mid-morning Snack: 1/2 Protien bar (Pure Protien from Wal-Mart) or fat free string cheese stick.

Lunch: Salad- 2 Cups of lettuce, 2 slices of tomatoe, 1 6oz. Grilled chicken breast, fat free string cheese stick, 2tbsp of fat free dressing and 1 piece of fruit.

Mid-afternoon Snack: 1/2 Protien bar or fat free string cheese stick

Workout of the day right after work.

Recovery drink I use the P90x version.

Dinner: 2 Turkey burgers or 2 Meatless burger patties (Morning Star Grillers Prime are my personal favorite). 1 Slice of Fat free Cheese 2 slices of tomatoe, 1/2 cup of brown rice.


This was pretty much my diet. I also would sometimes have a protien shake as one of my meals usually lunch. Also found at wal-mart (Body Fortress) One Scoop w/ 8ozs. of Skim milk 4 frozen strawberies and a whole banana.

I would make all of my chicken for the week on one day. I make protien Shakes 2 at a time and refridgerate. I found that any longer than 2 days in the fridge the shake would taste funny. I measure everything dressing, jam, chicken etc. I buy a big bag of dried fruit and measure it out into 1 ounce bags. Don't take anymore than you need to work. If you have vending machines at work empty your wallet of all your ones and carry no change. Temptation is all around. Learn phrases like, No but thanks anyway. The diet is by far the hardest thing to overcome. At least it was for me. Don't Cheat yourself out of what you are working so hard for. Treats should never be viewed as a reward for hard work. We are not dogs.

If the defenese does not allow anybody to score and your offense marches down the field and scores every time you will win every time.
But If your offense fails it dosen't matter how good your defense is. No points no win. It is that simple.

Anyway good luck and start a log it will really help. Keep track of everything!!!!!!!!!!!!

Welcome to your Punishment.

Ken

Week 13 Day 3

Kenpo X

Good burn and I want those Gloves Santa.

later Ken