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

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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

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

21 Day Fix Example Meal Plan

Hi Folks

Following on from my top picks to start your New Year fitness journey I highlighted the 21 Day Fix as my top option.  The basis for it was not just short. modified workouts but also a comprehensive nutrition plan.  I’d go as far as saying it is the best nutrition plan by a BeachBody programme to date.

The workouts are pretty self explanatory – simply follow the calendar to find out what todays workout is and push play.  The nutrition plan can be daunting so I’ve pieced together a sample nutrition plan based on 1,500-1,799 calories (it can be daunting for any programme).  Roughly this is where I sat when I initially started cutting down.  Depending on your caloric intake all you do is simply add in or take away container options.  FYI looking at the plan I sit in the 2,100-2,299 range

First and foremost – get rid of all of the junk food in your house, the fizzy drinks, the sweets, the chocolate bar stash etc.  If you are like me and find it  – you will eat, keep it clean and do yourself a favour take away the temptation.  By the way don’t bin it give into a local food bank where it won’t go to waste.

21 Day Fix Meal Plan Example <— **Click to view**

It’s actually pretty straight forward, with minimum ingredients (takes out a lot of the thinking) and some variation to keep you interested.  It’s really what you want to make of it  yourself, you may decide to split some of the greens I have in snack 1 into meal 2 and the same with the red container contents.  This is really on a starting point to get you going, once you familiarise yourself with the container contents you will automatically know what to do.  Additionally you can transfer this knowledge into the nutrition plan for other programmes as you progress.  Despite what you initially may think, this is quite a bit of food to consume in a day.  The nutrition plan also provides advice on what to add in for treats so please refer to it.

Once you get into this you will see how simple things like a KitKat contain 103 calories for 2 fingers and how a few of these with tea or coffee a day soon add up and you can see where the excess caloric intake come from.

Let me know what you think or if you have any questions

Yours in health & fitness

Tony Mac

Shake it!

Shaker cups, anyone who works out regularly has a cupboard full of these. Often orders placed online will have a complimentary one thrown in guaranteed to give you a smooth shake – at least that’s the claim. Over the years I have had many cups, some good and some very bad. If you have also left one in your gym bag for a few days you will also know how smelly they can get.

So I’ve currently 5 different shakers in my cupboard which I will run through now.

The Core 150

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Available at http://www.core150.com
Price £12.99 each

This is one of my favourite shakers as it has 3 compartments that fit inside the shaker. You can have your pre, intra and post workout powders or capsules in the shaker. It holds up to a litre of liquid – great for weight gain shakes. I use this cup daily to monitor my water intake. I know to drink about 4 litres of water a day and this does it for me. It is big and bulky but a great shaker.

The Vortex 2.0 Kickstarter Version

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Backed $100.00
The Vortex Original
£18.99 Amazon.co.uk
Upgrade kit £16.99 Amazon.co.uk

If you want a smooth shake this is the daddy of silky smooth shakes. I had the original and was very impressed so I joined the Kickstarter campaign for the 2.0 version that included a rechargeable battery, side measurements for liquids and a nutripod to hold your powder or capsule supplements. Any protein shakes I’ve had in it mixed very well and is very handy now with the pod and measurement markings – can’t understand why the original never had this as its pretty basic and simple to put markings up the side. There are 2 gripes about this one the cost, even the original is probably the most expensive I’ve ever seen and secondly the rechargeable battery connector – really should be micro usb like the majority of mobile phone chargers. Other than that it’s a very durable and unique shaker, if I was at the gym this would be great for me. Even at home it can be used to mix drinks (without the ice), eggs etc.

SmartShake

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£varies – Original £7.99 Amazon.co.uk

Prior to the Core150 this was my go to shaker. 3 compartments (including the shaker) separate dividers for capsules if necessary was the big point for me. Huge variety of colours and colour combinations available. The capacity is 600ml although there are now larger versions 800ml and smaller 400ml. Nice fitting shaker for smaller bags on the go.

Blender Bottle

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£varies

Have to say this is a shaker I’m not impressed with. I get the concept with the ball whisk. It just doesn’t seem to do the job well, shakes can be lumpy and is very very poor and with thick weight gain shakes. It comes in a variety of colours and there are a variety of bottle sizes, combinations and features. I will be honest I have had many accidents with this bottle – it comes from ensuring the cap is pressed down firmly and clicked into place. I have arm workouts where I can barely lift my arms (I’m looking at you V Sculpt as the most recent culprit) and didn’t click the lid on properly, started to shake and ended up with a post workout shake around me – what a waste. It’s a minor gripe but a messy one and more down to user error lol.

The Basic Shaker

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£- Free -varies

This bad boy is the freebie added in with orders and is the original shaker cup, the most basic and arguably the best. Shakes are not super smooth but do you need them to be? This does the job and for many starting out or who don’t fancy spending nearly £20 on a shaker. There’s no shame in this shaker and would definitely rate it over the blender bottle; if you have small Tupperware boxes for protein you won’t even need a Smartshaker or the Core150 just use them with this shaker.

Like nutritional supplements there are so many varieties of shaker bottle on the market and it keeps expanding.  I do prefer the Core150 as I use it beyond workouts but I’d be equally happy with the basic original shaker cup – effective and cheap.

Yours in fitness & health

LLAP

Tony Mac

Belated Happy New Year

Happy New Year to all my subscribers and followers. I hope 2014 was good for you, if not may 2015 be everything and more than you can imagine!

Apologies for not blogging until now, the end of 2014 was beyond super busy for me. I’m still pushing play everyday and getting through Phase 2 of P90X2.

I’m not one for a lot of New Years resolutions but being super busy at the end of 2014 I’ve decided in 2015 in going to join the 5am club! Simply that’s getting up and getting my day started at 5am. Now I had been getting up at 6am so now it’s an extra hour to my day. I’m not going to start by getting up immediately at 5am instead I’m doing it gradually. So from Monday 5 Jan I’ve been getting up at 5:45am and each week I will shave 15 minutes off until I’m up at 5am.

What am I going to do with this extra hour? Prepare for the day ahead – I’ll be catching up on reading, some writing and audio books including podcasts like TED talks. I’ll still be doing my 6am workouts but I’ll be a better position for a more productive day.

I don’t intend to get up everyday at 5am only weekdays, my weekends I’ll treat myself to that extra hour in bed.

Anyone else up for the challenge? If so drop me a line and let’s see what we can achieve as accountability partners!

Yours in fitness and health!

LLAP

Tony Mac

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