P90X and The Black Dog

P90X Week 3 – The Do Over

This week started off really very good. Despite being on a cut I managed to either keep or increase my numbers during Chest & Back. Tuesday was Plyometrics, not a bad workout I just hate rock star hops lol. I have been substituting in The Asylum Speed & Agility but changed it up this week. Wednesday was good old Shoulder & Arms. Again holding my numbers. 

But on Wednesday afternoon I was washed over with a wave of depression. The black dog so to speak had come home. The culprit, some bad news about a stressor that has once again been pushed back. I wonder at times if I am being tested like this on purpose. Just to see how far I can be pushed. I’m feeling particularly stressed at the moment and P90X is a welcome respite for me. I went to my counselling session yesterday afternoon. Sat down and just cried. There’s been a few more flashbacks this week than usual. One in particular was pretty bad when I caught a programme my wife was watching triggered me. It just hit a little to close to the knuckle. Stress makes the flashbacks worse or more frequent. Thankfully today it’s been a free and clear day, so far. Although as I type this I feel the thoughts creeping in. But that’s ok, they are thoughts and they will pass so let’s concentrate on finishing this. 

Despite no flashbacks today, I’m drained. Physically and emotionally drained to the point where I just couldn’t face P90X Yoga or any substitute this morning. I sat watching House of Cards S5 – well worth a look as it seems back in form. So I’m going to go swimming with the oldest this afternoon, once I finish this and the wife comes backs. 

It’s difficult to beat this current wave. I feel so overwhelmed and it’s a situation which is completely out of my control. That’s not what I’m used to, I’m usually in control. I can influence events, I can’t with this. I shouldn’t take it personally as it’s part of a process but it’s difficult not to find myself completely consumed by it. I catastrophise that’s part of the condition, that’s part of the autism and that’s just me. I have held on for so long. I can hold on a little longer. I can beat this. I will beat this. 

LLAP

T

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P90X Plus Kenpo Cardio

Bringing it again this morning with some P90X Plus Kenpo Cardio. A quick coffee and I was good to go first thing this morning – fasted cardio time babies. 

So a quick 6 minute warmup not to dissimilar to Kenpo X with stretches and yoga. Then it’s bang into the workout. It’s a repeat workout with 3 rounds and a 1 minute cardio break between each block. The cardio break is twists, skipping, jumping jacks and pivots. 

Now the workout, each move is done for a total of 1 minute often split as 30 seconds per side

Round 1:

1 – Jab, Cross, Shuffle

2 – Hook, Uppercut, Shuffle

3 – Jab, Step, Cross

4 – Double Hammer, Lunge, Sword

5 – Low Block, Hammer, Front Kick

6 – Side Speed Kicks

Cardio Break

Round 1 – Repeat

Cardio Break

Round 2:
7 – Jab, Uppercut, Back Kick

8 – Claw, Hammer, Lunge
9 – Claw, Hammer, Kick

10 – Back Fist, Hammer, Knee Kick, Front Kick

11 – Elbow, Sword, Back Kick

Cardio Break

Round 2 – Repeat

Cardio Break
Round 3:
12 – The Gladiator

13 – Spinning Sword
14 – Spinning Sword, Back Hammer
15 – Double Sword, Knee Kick, Back Kick
16 – High Block, Knee Kick Burn Out
Cardio Break
Round 3 – Repeat
Cool Down 
2.5 minutes of the usual ballistic stretches. 

This is a routine where you need some familiarity with the moves as it moves fast and you only get to sip some water a few times. 

I have to say I was drenched in sweat at the end. As I did the cooldown sweat was dripping off me onto the mat and yes I cleaned the may post workout lol

Definitely more condensed and intense than Kenpo X as it is combination moves and not the build up that Kenpo X does for a lot of moves. But here’s the thing I believe Kenpo X is a pretty good workout. Yeah sit down now. It’s not as intense as some of the routines but you can’t be so hard or intense every single day. What it does do is bring you heart rate up to that fat burning zone and not into the cardio zone. Also it is as intense as you make it, engage your core every time you move and you toast calories. But some effort in and again more calories burned. 

Yes by all means use Kenpo Cardio as an alternative but Kenpo X can do an equally good job. 

As for sleep, yet I got a full night of uninterrupted sleep. Feeling great today. But typical Northern Irish weather, it’s raining and my wife is working on some course work. So my little boy and I are inside today. We are currently going through Thomas & Friends. All his trains are out, tracks are built and he has his Thomas t shirt on. But that’s autism for you, completely focused on a single topic. Consumed by it. He’s currently watching some Thomas episodes on Netflix as I type this. He won’t be too impressed with our next job – some verb cards. Now there will be a battle. 

Enjoy your weekend, we definitely will and tomorrow it’s X Stretch time. 

Yours in health and fitness

LLAP

Tony

A Change of Pace & A Little Regret

It’s been a rough week sleep wise. With junior’s infection, disrupted sleep and the heat making it difficult to sleep I’m exhausted. I was actually told that yesterday at a meeting.  They offered to let me sleep in the room for half an hour but I powered on. 

On Wednesday I managed to get through P90X Shoulders and arms keeping my numbers from the following week. Thursday I just did P90X3 yoga. I wasn’t looking forward to 50mins of yoga so I did something a little shorter. P90X3 is good if not a little rushed. You don’t get the isometric holds in yoga but it’s the sense of accomplishment in getting something done that’s important. 

Today I was feeling just as tired and really couldn’t face Legs & Back so I did another swop. It was for RIPT90’s deadlift killer. I’ve never done this one before. Truth is I have never done the whole RIPT90. It was a gift, I did the leg routine before and wasn’t impressed. The pacing was off and there is absolutely no cool down. Deadlift killer wasn’t impressive either. 20 reps of deadlifts, single leg deadlift, stiff leg deadlift, stiff single leg deadlift, sumo deadlift and 25 sit ups. Done for 3 rounds and 50 jump lunges at the end. The cool down was a lift jog followed by a side oblique stretch and nothing else for legs. I just did my own 10 minute cooldown of P90X stretches. Back to the cupboard with RIPT90. P90X you have ruined me for other trainers lol, the bar is set high. 
The other reason for not doing legs and back was my preworkout. It made me feel sick today. The culprit was Real Pharm Unreal Blue Sky flavour. What was left of the tub is now binned. 

So the little regret today is not that I worked out it was choice of programme. Deadlift killer was 38 minutes plus my 10 minute cooldown leaving it 10 mins short of Legs and Back. I should have stuck with legs and back. 

Also as this week has been a write off I will be repeating it. I will finish it off with P90X Kenpo Cardio tomorrow and then X Stretch on Sunday. Life happens folks, kids get sick, we get a poor week of sleep and the nutrition slips. I won’t let it get me down. I will repeat and go from there. 

Hopefully the sun is shining with you and you are able to enjoy it. Weather is going to break here after today so this evening it’s off to the beach for some ice cream and fun. 

See you in a few days 

LLAP

Tony

Lack of Sleep & P90X

It’s week 3 Day 1 of Classic P90X, as per the calendar that means -> Chest & Back and ARX. I was looking forward to the chest pump of Chest & Back today but my little angel had other ideas. Last night was a horrid night, late to bed, soreness and interrupted sleep. 

So let’s back up a little, yesterday was a lazy day at home. That was until we had to go out and run and errand for the delightful mother in law. Junior went along for the ride and fell asleep mid afternoon. Every parents worst nightmare. Combine that with Autism and you get a very late night. So late to bed it was and then he was up every few hours at 1,3 and 5am. Complaints of soreness prompted reliable calpol and then nurofen. (Or suitable alternate brands). A word of advice on that try and leave 3 hours between these initially – first calpol and then 3 hours later nurofen. The staggering means the child won’t be without pain relief. 

So 7am came around and the little guy was up bouncing about looking breakfast. Today’s order was brioche. Off to nursery he went. 

My P90X journey just did not happen today. I had setup everything but was yawning and feeling very tired and sleepy. I started off, got through the warmup. Thinking yes I can do this. First round held up my numbers from last week – 40 standard push ups, 20 wide grip pull ups, 28 military push ups and 16 reverse grip chin ups. Disaster during the break. I sat down to look at my next numbers and hit a wall. Couldn’t stop yawning and a wave of tiredness hit me. Got to do 28 double wide push ups and just collapsed. Energy gone. Sapped into a black hole. I paused the DVD and just did shavasna on the mat for about 20 mins. 

So P90X ground to a halt, no ARX either. I’ve looked at my calendar and I will repeat today next Monday and shift the other days accordingly. I will drop X stretch on Wednesday of next to make room. 

Currently watching Twin Peaks S3. Up to ep3 when I decided to take a break and write this. It’s as weird as every – brilliant. Also attempting not to take an afternoon nap. 

Until later in the week

Tony
LLAP

Ok so it’s been a while

Hey Folks

Quite simply it’s been too long since I blogged. So many reasons, some I can’t get into, some I will get into as I have restarted blogging as I’m going to try and use this as journal going forward. Not just a fitness blog but a life blog. Daily trials and tribulations of being a dad, coping with PTSD, depression, anxiety and autism.

I’m not going to promise daily blogs, at a minimum one a week is very doable.

Bear with me as I settle back into life and hopefully share my experiences.

So a quick recap of my current situation. My youngest has been diagnosed with autism spectrum disorder and would be classed as moderate – severe autism. I too have had a moderate diagnosis. Still alive and in counselling. Fitness wise I’m carb cycling and on week 2 of P90X.

Watch out for more soon. Feel free to ask me questions I will do my best to answer them.

Yours in health and fitness

Tony Mac

LLAP

P90X2 Calorie Burn

Afternoon folks

It’s been a busy few weeks and I have eventually got around to calculating my calorie burn for each of the P90X2 workouts.  I’ve attached it in the pdf and honestly it ain’t too shabby.  Some great burns and my results were excellent.  Better all around my core and in much better shape to attach Insanity The Asylum Vol 1 – that’s my current programme.  I thought I would tackle a programme with focuses on athleticism like P90X2.

Although the P90X2 workouts were providing great calorie burns I can see why it gets knocked for having a poor calorie burn on a weekly basis.  There are 2 recovery and mobility days which can bring the weekly total calorie burn down.  But you are spent those other workout days.  But I can’t complain I loved the programme and think its a great follow on from P90X3 for many people.

I’ll post a comprehensive review of Insanity the Asylum in the coming days as I almost have it complete.  Its a very short programme that really delivers.

Yours in health & fitness

Tony Mac

LLAP

P90X2 Average Calorie Burn

PS I should not that I lost 3 kg and gained a few inches on biceps and chest but lost inches on my waist hips and legs.  The results posted are for a 33 year old male at 69Kg.

P90X2 – Journey to Day 90 and a little bit further

Sunday 8th February is day 90 of my P90X2 journey and I’m not done yet! No I’m not panicking and yes I am in better shape than Day 1.

P90X2 differs from others in the series by staying in a phase between 3-6 weeks. I stayed in Phase 1 for 3 weeks, a rest week and then Phase 2. I had purchased the deluxe package of P90X2 which included V Sculpt (swapped out for Chest+Back+Balance) and Chest+Shoulders+Tris (swapped out for Shoulder+Arms). I have to say I made a mistake of doing these alternatively every week. I should have stuck to 3 weeks of the original and 3 weeks of the deluxe. It was too much muscle confusion and I never mastered the Impossible/Possible to the level I wanted. Doing it 3 weeks in a row may have helped more than doing it every other week. Anyway you live and learn.

I didn’t do a recovery week and I had been feeling fine. So I moved straight into Phase 3 and I am loving PAP. It’s really challenging but I am moving great. I’ve also flipped back to the mobility DVD for the duration of Phase 3. I plan on doing 4 weeks total of PAP and if I feel ok I’ll do a 5th followed by a rest week of yoga and active recovery sessions.

The next programme, wait for it….. is Insanity The Asylum Vol 1. I’ve never done this programme but from my research it follows the same athletic training core value as P90x2 – no PAP but some tough workouts with agility ladder, pull ups, skipping ropes and weights with the usual Shaun T intense cardio.

I know I haven’t posted up any reviews on P90x2 Phase 2 or 3 but I will get to them

Oh and by the by, there’s a great calorie burn on these workouts in easily getting 700-800 per workout in Phase 2 and 3. I’ll do my averages at the end of the programme!

Yours in health and fitness

LLAP

Tony Mac