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Tuesday, December 25, 2012

My P90X Experiment 9/24/2012 to 12/22/2012




Before and after transformation.

Introduction:
Last time I used P90X was about four years ago, but I did not follow the program to the letter nor did I follow the diet guide lines. I just selected a few of the workouts such as Plyometrics and Core Synergistic that would be applicable to cycling. This time around I decided to give the program a second chance and follow all of its guide lines. During the past five years of riding and racing I was not able to get my weight down to where I wanted it to be, most of the weight stayed on the belly.

I took the year off from riding and racing my bicycle in 2012 and my weight ballooned up from 172 lbs to 192 lbs even though I still continued lifting weights in the gym four days per week, I got stronger and bigger. Most of the weight I put on was fat since I did not follow a restricted calorie diet. I decided to go on a program to lose fat not muscle, I therefore cut most sugars, restricted the carbohydrates, maintained the protein intake and upped the intensity of my workouts. I restricted myself to 1800 calories for the first two weeks to get my body moving in the fat burning direction - I then upped the calories to 2400 calories. I also drank a lot of water to flush the system and to help metabolize the fats – no sodas, no fruit juices and no beer nor alcohol.

I worked out first thing in the morning before breakfast for one hour. Your body has enough glycogen stored up for an hour of intense workout it also uses the fat stores since carbohydrates are not available. The type of workout I did was based on the circuit training or interval protocol, where you would move from one exercise to another with minimal to no rest, this creates the intensity needed to burn fat and lose weight. One hour of this type of workout burns about 700 calories. I went from 184 lbs to 165 lbs of relatively lean muscle mass in 60 days and maintained it to the end of the 90 day program. The program I used was the P90X Classic program interspersed with some of the Insanity workouts made by the same company - Beachbody. I am endorsing the P90X program because it works by Day 60 I was down to my target weight of 165 lbs, but you have to put in the work and you have to be disciplined enough to follow the diet guide lines by cutting out all the junk foods, excess carbohydrates and sugars. Unfortunately we haven’t reached the point where we can buy the type of body or health we want in stores or on Amazon as yet. It is extremely hard to stay lean on an American diet, since the foods are highly processed with too many preservatives and sugar. The food pyramid is also designed based on economics and not health benefits and it has become expensive to eat healthy unprocessed foods. It is what you call the progress trap, where countries progress to the point where they can genetically alter their food supply with no real health benefits except economic and whereby processed and genetically altered foods become cheaper than the healthier naturally grown organic foods.

My body fat percentage went down, but this number varies depending on the method used to measure it. My body fat percentage is somewhere between 10 % and 15 % which is still too high for an endurance athlete. There still remains some fat around the lower abdominals which will take a little longer of get rid, if a strict diet is followed. Body fat percentage varies depending on method used for measuring it, I believe the most accurate measurement is the water displacement method found in Universities, other than that the caliper method is probably the most accurate. Later on you will see the various percentages based on measurement method used.

What is the point of taking part in competitive sports such as bicycle racing when you carry around excess body fat and are not able to keep up with younger leaner athletes? I fell into the trap, thinking that better equipment would make up for the difference. But much more benefits could be derived at a cheaper cost if you were to get your body where it should be, a leaner body is more aerodynamic and power to weight ratio increases when you are not carrying around excess body fat. It is no wonder that skinny teens and 20 year olds are able to ride rings around us older heavier athletes.

I was a lean muscular 150 to 155 lbs during my first excursion into bicycle racing in the mid 1980s. I am 10 lbs away from that weight, and I would imagine if I lose the remaining lower abdominal fat I can most likely get to that weight again. The problem - those of us with full time jobs and other commitments don’t have the luxury of riding a bicycle 8 hours per day over mountainous terrain like the pros do. The only other alternative is to up the intensity of the workouts to maximize whatever time there is for training. P90X is a program which is not cycling specific but, it does a great job of creating the intensity required for you to get cardiovascular fitness and to lose weight in the process. I did not lose any power or strength during this program even though I lost 19 lbs in 90 days most of it being fat and probably some muscle. I rode my spin bike a few times during this 90 day period, but I was still able to do a good Functional Threshold Power (FTP) test towards the end of the program as you will see later.

Below is a day by day summary of the workouts. I was 192 lbs on Labor day 2012. I rode my road bicycle a few times on the road after that, the first time on a 100 mile ride at Floyd Bennett field doing laps and then a 75 mile road ride on 9W in New Jersey. I also did one week of Insanity to prep my body for the P90X program. Insanity was just a bit too intense for me at that point in time, P90X is more of a structured program with recordable metrics, goals and milestones to keep track of progress. Also they make a nice app for the iPhone to help you keep track of all the data you have accumulated and to help you keep track of your diet using the portion method without getting too carried away with menus, recipes and counting calories.

I started P90X on 9/24/2012 weighing 184 lbs. The equipment I used was a pull up bar in the door way. Five sets of dumb bells ranging from 30, 25, 15, 10 and 5 lbs and a pair of push up bars. I also wore a triathlon suit which provided compression, and tied the upper and lower body together to support the core, and was easy to wash in the shower and dried quickly for the next day’s work out. You do generate a lot of sweat therefore you would accumulate a bit of dirty clothing over a week’s time. The triathlon suit apart from being functional saved a lot of time. I purchased one for $50 over the internet made by Zoot. I used a heart rate monitor to record some of the workouts to get an idea of intensity and calories burnt. I also wore a pair of lightweight Asics wrestling / boxing shoes to maintain positive contact with the ground, and only wore a pair of cross trainers during the plyometric jumping workouts.

By day 13 my resting pulse went from mid 70s to mid to lower 60s in the morning and at night before bed it was in the mid 50s. One thing to note is that your last meal for the day should be 3 hours before bedtime to allow for it to digest properly. You don’t want to go to bed on a full stomach which will turn to fat. That was my problem before when I worked out at the gym in the evenings and got home late to eat. I therefore switched to working out in the mornings on an empty stomach with only a glass of water before the workout to help metabolize the fats. The first two weeks of the program were the hardest since the carbs were restricted and calories were restricted, I suffered withdrawal symptoms or what they call the Carb Flu. Please note P90X is not a muscle building hypertrophy program, it is more of a weight loss and cardiovascular fitness program based on circuit training. Insanity is also more of an interval training workout program. To build muscle you need more rest between sets and reps using heavier weights, these two programs do not allow for that.

Supplements Used:
Vitamin C
Multivitamin
Omega 3 liquid fish oils
Zyflamend for joints
Hyaluronic acid for joints
EnduroX R4 recovery drink after workout
Sometimes a cup of unsweetened green tea with no milk before workout
Whey protein powder during strenuous days after workout.
Sun Chlorella for detoxification
Raw honey
BCAA amino acids
Glutamine amino acid

Summary and notes from my P90X diary:

Day1 = 184 lbs
9/24/2012 Monday
Age 47
Body Measurements:
Weight 184 lbs
Body fat - 22%
Neck - 14.5 inches
Shoulder width - 19 inches
Chest – 42 inches
Waist at belly button – 36 inches
Right bicep relaxed – 15 inches
Left bicep relaxed – 14.50 inches
Left thigh at midpoint – 23.50 inches
Right thigh at midpoint – 23.50 inches
Hips – 40 inches

Day 15  
10/8/2012 Monday
Chest Back and Ab Ripper workout
Lost 8 lbs in the first 15 days, felt weak during workout. Increased calories from 1800 to 2400. Felt like I wasn't getting enough calories. I used the Phase 1 level 2 P90X nutrition. Drank 12ozs of water before workout, weight after workout was same as before at 176lbs.
Garmin pulse watch data:
Time 1hr 17mins
Calories burned 1052
Avg heart 145
Max heart 177
Time in zones 1-8mins 2-26mins 3-31mins 4-13mins
This was an aerobic capacity and endurance workout in Zone 3

Day 16
10/9/2012 Tuesday
Plyometric workout
Weight before workout 176 lbs, weight after workout 176 lbs. This was a Zone 4 workout typical mean intensity of a bicycle road race to simulate race pace. Still have golfers elbow in right elbow and slightly in left elbow. Pull ups might be affecting it. Felt a little feverish and wasted as the day wore on.
Garmin pulse watch data:
Time 1 hour
Calories burned 871
Avg heart 151
Max heart 177
Time in zones 1-5mins 2-10 mins 3-22 mins 4-25 mins
This was a bicycle road race pace simulation.

Day 17
10/10/2012 Wednesday
Shoulder biceps triceps and Ab Ripper
Weight before workout 178 lbs Weight after workout 176 lbs. Felt a little weak and feverish possible change in weather or reduced carbs and calorie. Drank 12oz of water before workout.
Garmin pulse watch data:
Time 1 hr 16 mins
Calories burned 961
Avg heart 138
Max heart 174
Time in zones 1-10 mins 2-37 mins 3-26 mins 4-4mins
This was an aerobic and endurance capacity workout.

Day 18
10/11/2012 Thursday
Yoga X
Weight after workout 176.5 lbs. Drank 12 oz of water before workout. Wore elbow and knee brace for support. Woke up at 4 am to get one and a half hours workout in. This workout is too long.
Garmin pulse watch data:
Time 1 hr 30 mins
Calories 809
Avg heart 113
Max heart 146
Time in zones 1-42 mins 2-42 mins
Low stress recovery work to burn fat.

Day 19
10/12/2012 Friday
Legs back and Ab Ripper
Resting pulse before bed was 59 and in the morning was 61. Accidentally woke up at 3:15 am by vibration on my work blackberry need to silence that crap. eight after workout 176 lbs. drank 12 oz water before   Felt better than last Friday. Increased weight on couple of exercises.
Garmin pulse watch data:
Time 1 hr
Calories 865
Avg heart 150
Max heart 182
Time in zones 1-9mins 2-7 mins 3-28 mins 4-18mins
Road race intensity

Day 20
10/13/2012 Saturday
Kenpo X and Ballys leg workout
Weight after workout 176 lbs from drinking water. This workout was not that hard.
Garmin pulse watch data:
Time 1 hr
Calories 688
Avg heart 131
Max heart 158
Time in zones 1-15 mins 2-24 mins 3-20
This was basically a zone 2 workout to develop economy and efficiency and base.
Went to the gym after to do squats and other leg routines for another 2 hours..

Day 21
10/14/2012 Sunday
X Stretch
X Stretch and one hour spin bike recovery ride. Weight after workout 177.5 drank 12 oz of water before. Woke up at 5:30 got 7.5 hours of sleep. Weight after spin bike was 177 lbs.
Resting pulse 65
Garmin pulse watch data:
Time 1 hr
Calories 303
Avg heart 95
Max heart 122
Time in zones 1 - 60 mins
This was a recovery workout for one hour stretching and one hour on spin bike

Calories burnt for each individual workout for seven days on P90x
Chest and back and Ab ripper 77 minutes- 1,052
Plyometrics 60 mins = 871
Shoulder biceps triceps ab ripper 60 minutes - 961
Yoga x 92 minutes - 809
Legs back 60 minutes - 865
Kendo x 60 minutes - 688
Stretch x 60 minutes - 303
Total Calories 5,549
Total time 485 minutes or 8 hours
Average Calories per hour was 693 per workout for seven days for weeks 1,2,3

DAY 22 week 4 recovery week.
10/15/2012 Monday
Yoga X
Weight before workout 177 and after workout 176 lbs. Resting pulse before going to bed was 56 and 63 on waking. 

DAY 23
10/16/2012 Tuesday
Core Synergistic
Weight after workout 175 lbs. workout.
Garmin pulse watch data:
Time 1 hr
Calories 788
Avg heart 140
Max heart 175
Time in zones 1-9 2-10 3-25 4-12
This was a zone 3 workout to develop aerobic capacity and endurance.

DAY 24
10/17/2012 Wednesday
Kenpo X
Weight before workout 175.5 lbs weight after workout 174.5 lbs. Drank 12 oz of water before workout. This was basically a zone 2 workout based on average heart rate of 131 from past data. Feel a little bit edgy and short tempered on the low carb low sugar diet. My focus is now only on the P90X program everything else plays second fiddle as was the case when I was training and racing. Felt a little bit tired and sick towards the afternoon. Began craving carbs and sweets.

DAY 25
10/18/2012 Thursday
X Stretch
Weight before workout 175.5 lbs, weight after workout 176 lbs. Waist is now 35".  Feel a little tired and sick from lack of carbs. Why do we gain or lose weight in steps and not a straight line. Added Glutamine with BCAA and Antioxidant to prevent any muscle loss and free radical build up. Need to do hang leg lifts for lower abs. Suffering with the low carb flu. Low carb flu is where your metabolism is being reworked to obtain glucose from fats and protein rather than from carbs. Feeling of low energy and lethargic sickness for three to four weeks. I feel lethargic and lack of energy today.

DAY 26
10/19/2012 Friday
Core Synergistic
Weight after workout 175. Resting pulse before bed was 52. Felt tired and feverish. Mold spores high in the air today. Drank 12 oz water before workout. Felt better in the workout paused the workout out two times.

DAY 27
10/20/2012 Saturday
Yoga X and Ballys leg workout
Also did leg workout at Ballys did 10 plate partial squat one rep.

DAY 28
10/21/2012 Sunday
X Stretch and 1hr spin bike
One hour easy spin bike ride. Weight before 174.5 weight after 173 lbs. resting pulse 64.

DAY 29
10/22/2012 Monday
Chest Shoulders and Triceps and Ab ripper
Weight dropped from 174.5 to 172. Have to eat carbs to prevent body from thinking it is starving and it would then store fat. 
Garmin pulse watch data:
55 mins
Calories 851
Avg heart 157
Max heart 180
Time in zones z1-1 min z2-10 min z3-23 min z4-23 min
This was basically a zone 4 workout based on average heart rate of 157 which is the typical mean intensity of a road race.

DAY 30
12/23/2012 Tuesday
Plyometrics
Body Measurements:
Weight 174.5 lbs
Body fat - 21%
Neck - 14.25 inches
Shoulder width - 19 inches
Chest – 40 inches
Waist at belly button – 35 inches
Right bicep relaxed – 14.5 inches
Left bicep relaxed – 14 inches
Left thigh at midpoint – 23 inches
Right thigh at midpoint – 23 inches
Hips – 39 inches

Weight before workout 175.5 weight after workout 174.5. Drank 12 oz of water before. Felt good and kept up with all the moves. Need to find out if diet and carb intake has any effect on resting pulse rate.

DAY 31
10/24/2012 Wednesday
Biceps back and Ab ripper.
Weight before workout 175 weight after 174.  Arms were too tired to do max pull ups.
Garmin pulse watch data:
55 mins
Calories not including Ab ripper 693
Avg heart 137
Max heart 170
Time in zones z1-9 min z2-25 min z3-20min z4- 2min
This was a zone 3 workout to develop aerobic capacity and endurance

Day 32
10/25/2012 Thursday
Yoga X
Weight before workout 175 lbs weight after workout 173 lbs, drank 12 ozs of water before workout.

DAY 33
10/26/2012 Friday
Legs Back and Ab Ripper
Weight before workout 174 weight after workout 172.5. Drank 12 oz of green tea before workout. Appetite seemed to be suppressed by it. Last bit of belly fat and love handles still remain. Starting to plateau and weight seems to be maintaining. I am not as enthusiastic about the workouts at this point. Ab ripper is getting annoying my temper seems to be getting shorter on the restricted diet. Yoga is starting to piss me off too bloody long and boring.

DAY 34
10/27/2012 Saturday
Kenpo X
Weight before 173 lbs weight after 171.5 lbs
Drank 12 oz of green tea before workout and appetite seems suppressed. Measured body fat using the Parrillo Caliper method resulted in a body fat percent of 8.58%. Also used the tape measure method using neck, height and abdominal resulted in 19.87 %. Something is wrong here.
Parrillo Caliper measurements
Chest 1 mm
Abdominal 20 mm
Thigh 1 mm
Bicep 1 mm
Tricep 1 mm
Subsapilar 10 mm
Supra lilac 10 mm
Lower back 10 mm
Calf 1 mm
Weight 173 lbs
8.58 % body fat
14.85 lbs of fat
158.15 lean body mass

Tape measurement method
Height 69"
Neck 14.5 inches
Abdomen 34.5 inches
Weight 173 lbs
19.87 body fat
34.37 lbs of fat
138.63 lean body mass

My target weight is 165 lbs
My target body fat percent is 10 %

DAY 35
10/28/2012 Sunday
Spin bike
Replaced Yoga X with two hour spin bike ride in endurance range average heart rate of 120 bpm zone 1 and zone 2. Weight before workout 172.5 weight after workout 172. Drank 24 oz of green tea before. Green tea regulates blood sugar also suppress appetite and prevents fat storage.
Garmin pulse watch data:
Resting 67
Sitting 88 after workout
Standing 114 after workout

DAY 36
10/29/2012 Monday
Chest shoulders biceps Ab Ripper.
Weight before 172.5 weight after 171.5 lbs
Garmin pulse watch data:
Ab ripper duration 14 minutes
Calories 193
Max heart 167
Avg heart 139

DAY 37
10/30/2012 Tuesday
Insanity Cardio Plyometrics.
Substituted P90X Plyometrics for Insanity Cardio Plyometrics just to break up the monotony also to compare the intensity, heart rate and calories burnt in the 45 minute workout and heart rates.
Garmin pulse data:
Resting 63
Sitting 71 before workout
Standing 83 before workout
Calories 694
Time 45 minutes
Max heart 182
Avg heart 156
Time in zones z1 - 1 min z2- 11 min z3 - 11 min z4 - 22 mins
This was a zone 4 workout typical intensity of most road races.
This workout was definitely harder and more intense than P90X Plyometrics and burnt more calories.

DAY 38
10/31/2012 Wednesday
Back and Biceps
Weight before workout 170 weight after 169 lbs

DAY 39
11/1/2012 Thursday
Yoga X
Weight 170 lbs
Resting pulse 65
Standing pulse 110

DAY 40
11/2/2012 Friday
Legs, back and Ab Ripper
Weight before 170, weight after 169 lbs.
Resting pulse 67
Felt sort of weak with this workout and felt dizzy after workout and broke out into a cold sweat while making breakfast. I believe this was caused from sitting too long before eating breakfast after drinking the recovery drink. The body needed food.

DAY 41
11/3/3012 Saturday
Kenpo X
Weight before 172 weight after 170.5 lbs used 5lb dumbells for punches. Six pack abdominals will only show when body fat goes below 10%. Current body fat based on neck and waist measurements and height is about 19%.
Weightlifting at Ballys gym leg workout

DAY 42
11/4/2012 Sunday
X Stretch
Rode for two hours on spin bike in zone 1 and zone 2.
Measured body fat first thing in morning using athlete mode on electronic device. Also measured waist first thing in the morning after bathroom
Spin bike recovery ride
Time 2 hours
Total calories 986
Max heart rate 131
Avg heart rate 113
This was hopefully a fat burning recovery ride. Noticed heart rate went up at same cadence and resistance in latter half of ride. Is this cardiac drift? Cardiac drift is when pace remains constant but heart rate continually increases. This is caused by an increase in core temperature which elevates heart rate same as riding in hot conditions. Use breathing rhythm to gauge intensity.

Calories Burnt Per Workout:
Chest back and Ab ripper 1052, time 1 hr 17 min, avg heart 145, max heart 177
Plyometrics 871, time 1 hr, avg heart 151, max heart 174
Shoulders biceps triceps Ab ripper 961, time 1 hr 16 min, avg heart 138, max heart 174
Yoga X 809, time 1 hr 32 min, avg heart 113, max heart 146
Legs back Ab ripper 865, time 1 hr, avg heart 150, max heart 182
Ballys leg weight 2106, time 4 hr 31 min, avg heart 109, max heart 171
Kenpo X 688, time 1 hr, avg heart 131, max heart 158
XStretch 303, time 1 hr, avg heart 95, max heart 122
Core Synergistic 788, time 1 hr, avg heart 139, max heart 175
Chest shoulders tricep 851, time 1 hr, avg heart 157, max heart 180
Back and biceps 693, time 1 hr, avg heart 137, max heart 170
Ab ripper 193, time 15 mins, avg heart 139, max heart 167
Insanity cardio plyometric 694, time 45 mins, avg heart 156, max heart 182
Spin bike recovery ride 986, time 2 hr,  avg heart 113, max heart 131

DAY 43
11/5/2012 Monday
Chest shoulders and triceps Ab ripper
Weight before 171 weight after 170.5
BMI 25.1

DAY 44
11/6/2012 Tuesday
Plyometrics
Weight before workout was 170.5 weight after workout was 171.5. Drank 12 oz of green tea with honey before workout. Felt great during workout. Body fat 18.6% in athlete mode and BMI is 25.1 using Omron electronic hand held device. 

DAY 45
11/7/2012 Wednesday
Back Biceps and Ab Ripper
Weight before 172 lbs weight after 171.5 lbs
Body fat 18.5% using Omron hand held electronic device.

DAY 46
11/8/2012 Thursday
Yoga X
Weight before 172.5 weight after 171.5 lbs
Body fat 18.3 BMI 25.4 using Omron hand held electronic device.

DAY 47
11/9/2012 Friday
Legs, back and Ab ripper
Weight before 172 weight after 171 lbs

DAY 48
11/10/2012 Saturday
Kenpo X
Weight before 172.5 weight after 171.
Weight lifting at Ballys gym leg strength workout.

DAY 49
11/11/2012 Sunday
Complete Rest

DAY 50 recovery week
11/12/2012 Monday
Substituted Yoga X with Insanity Plyometrics and did one hour of CTS spin bike time trial intervals.
Omron body fat 18.1%
Jackson pollack 4 caliper 10.54%
Abdominal 20 mm
Thigh 1 mm
Tricep 1 mm
Suprailiac 10 mm
Garmin pulse data for insanity plyometric
Zone 1 1min Zone 2 10 min Zone 3 14 min Zone 4 20 min
Time 45 mins
Calories 688
Avg heart 155 bpm
Max heart 179

DAY 51
11/13/2012 Tuesday
Core Synergistic
Weight before workout 170 lbs, weight after 169 lbs.

DAY 52
11/14/2012 Wednesday
Kenpo X
Weight before workout 169.5 lbs weight after 169 lbs.

DAY 53 sick
11/15/2012 Thursday
X Stretch
Weight before workout 171 lbs weight after 171 lbs.
Feel like a cold is coming on sinus feel funny and post nasal drip increasing. Slight fever and pasty taste in mouth

DAY 54 sick
11/16/2012 Friday
Spin Bike
Substituted one hour of easy spin bike ride for Core Synergistic because of sinus cold
cold runny nose slight fever. Weight before workout 168 weight after 167.5
Resting pulse is 77 because of cold. Did not sleep well. Used Advil sinus tab

DAY55 sick
11/17/2012 Saturday
Rest
Did not workout used Theraflu daytime.
Resting pulse was 83.

DAY 56 sick
11/18/2012 Sunday
Rest
Sick with sinus cold rest resting heart rate 84

DAY 57
11/19/2012 Monday
Chest back & Ab ripper
Weight before 167.5 weight after 167.5
Still have residual effects of sinus cold resting, resting pulse 75
Took it easy today since resting heart rate indicated I wasn't fully recovered from sickness.

DAY 58
1/20/2012 Tuesday
Plyometrics
Still have residual effects of sinus cold resting heart rate is 67. Weight before workout 168 weight after 167 took it easy today with the Plyometrics found it difficult to breathe with the congestion

DAY 59
11/21/2012 Wednesday
Shoulders and Arms
Resting pulse 68
Cold chest and sinus congestion weight before 168 weight after 167
Need heavier weights.

DAY 60
11/22/2012 Thursday
Yoga X
Weight before workout 167 weight after 168.
Resting Pulse 67.
Body fat 4 caliper method 10.54%.
Caliper measurements abdominal 20mm, thighs 1 mm, tricep 1 mm, suprailiac 10 mm. Lean body weight 151 lbs fat 17.71 lbs. need to lose about 5 to 10 lbs of fat and rebuild muscle.
Omron method 17.3%. BMI 24.7. Waist 33"
Weight 167 lbs
Body fat – 10 to 17%
Neck - 14.5 inches
Shoulder width - 19 inches
Chest – 40 inches
Waist at belly button – 33 inches
Right bicep relaxed – 14.5 inches
Left bicep relaxed – 14 inches
Left thigh at midpoint – 22.5 inches
Right thigh at midpoint – 22.5 inches
Hips – 38 inches

DAY 61
11/23/2012 Friday
Legs, back and Ab Ripper
Residual effects of cold and congestion. Weight before workout 169 lbs weight after 169 lbs over ate on Thanksgiving day. Resting pulse 68

DAY 62
11/24/2012 Saturday
Kenpo X
Weight  before workout 167 lbs weight after 166.5 lbs
Resting Pulse 68.
Did weightlifting at Ballys gym.

DAY 63
11/25/2012 Sunday
X Stretch
30 mins of spin bike high rpm 100 to 110 cadence.

DAY 64
11/26/2012 Monday
Chest shoulders triceps and Ab Ripper
Slight lower back pain. 
Weight before workout 166.5 weight after 166.
Resting pulse 62

DAY 65
11/27/2012 Tuesday
Replaced P90X Plyometrics with Insanity max interval plyometric
Weight before workout 168.5 weight after 167.5
Resting pulse 70

DAY 66
11/28/2012 Wednesday
Back Biceps and Ab Ripper
Resting pulse in the morning 69 resting pulse at night 57.

DAY 67
11/29/2012 Thursday
Replaced Yoga X for spin bike intervals.
Weight before workout 166.5 weight after 165.55
Resting pulse morning 64

DAY 68
11/30/2012 Friday
Legs back and Ab Ripper
Weight before workout 165 weight after 165 lbs
Resting pulse 61

DAY 69
12/1/2012 Saturday
Kenpo X
Weight before workout 165.5  weight after 165 lbs.
Resting pulse 63
Did weightlifting at Ballys gym.

DAY 70
12/2/2012 Sunday
X Stretch and CTS spin power interval ladder
Weight before workout 167 weight after 165 lbs
Resting pulse 63
Body fat percentages:
Tape method 15.93%
Caliper Jackson Pollack four position method 10.54%
Omron method 16.90%
Average 14.44%

DAY 71
12/3/2012 Monday
Chest back and Ab Ripper
Weight before workout 166 weight after 165.5
Resting pulse 74, ten beats higher than normal, could be as a result of the spin bike intervals the day before. Not full recovered.

DAY 72
12/4/2012 Tuesday
Plyometric
Weight before workout 167.5 weight after 166.5 lbs
Resting pulse 69 
Felt more energized used 5, 10, 15 lb dumbells in my plyometric workout.

DAY 73
12/5/2012 Wednesday
Shoulders arms and Ab Ripper
Weight before workout 167.5 weight after 166.5 lbs.
Resting pulse 65

DAY 74
12/6/2012 Thursday
Replaced Yoga X with Insanity Cardio core balance
Weight before workout 167 weight after 166 lbs.
Resting pulse 63

DAY 75
12/7/2012 Friday
Legs back and Ab Ripper
Weight before workout 166.5 weight after 166.5 lbs.
Resting pulse 67

DAY 76
12/8/2012 Saturday
Kenpo X and Spin Bike FTP test
Weight before workout 168.5 weight after 166.5 lbs.
Resting pulse 67
Did an FTP (Functional Threshold Power) test on the spin bike.
FTP test summary
Time 20 mins
Distance 7.15 miles
Work 267 kilo joules
Average power 222
Max power 340
Normalized power 226
Average cadence 87
Max cadence 102
Average speed 21.45 mph
Max speed 25.25 mph
Average heart 173 bpm
Max heart 185 bpm
Weight 165 lbs
Average torque 6.57
Max torque 9.0
Avg power watts per kg 2.96
Max power watts per kg 4.54
Training stress score 42.8
Intensity factor 1.132
Based on previous FTP power of 200 made up
Peak power
5 sec 306
30 sec 284
1 min 279
2 min 254
3 min 242
4 min 240
5 min 239
10 min 231
15 min 226
20 min 222
Time at threshold power zone 19 mins 41 seconds
Time at max heart rate 16 mins 14 seconds

DAY 77
12/9/2012 Sunday
Rest
Weight 165.5 lbs

DAY 78
12/10/2012 Monday
Chest shoulders triceps  and Ab Ripper
Weight before workout 167.5 weight after 166.5.
Felt good, Ab Ripper routine has become easy.

DAY 79
12/11/2012 Tuesday
Plyometrics with 10 lb weight vest
Weight before workout 165 weight after 164.5 lbs
Felt good wore 10 lb weight west  during the plyometric workout. Day off from work for doctors visit for physical and blood test
Blood pressure 110/60
Oxygen saturation 99%
Temperature 99 degrees
Got flu shot

DAY 80
12/12/2012 Wednesday
Back Biceps and Ab Ripper
Weight before workout 165 weight after 164.5 lbs

DAY 81
12/13/2012 Thursday
Yoga X
Weight before workout 166.5 weight after 166.5 feel a little bit under the weather low energy.

DAY 82
12/14/2012 Friday
Legs and back
Weight before workout 168.5 weight after 167.5 felt more energized.
Wore 20lb weight vest during the legs and back routine.
Over ate at work Xmas party yesterday. Too many cookies and cake.

DAY 83
12/15/2012 Saturday
Replaced Kenpo X with Insanity Cardio Power
Weight before workout 168.5 weight after 165.5 felt more energized. Drank 1 1/2 beers last night at office Xmas get together. Michelob ultra light, not going to happen again.
Resting pulse 64.
Did 2 hours of legs at ballys tried the kneeling squat and kneeling jump squats for hips and glutes. Also did neck excercises.

DAY 84
12/16/2012 Sunday
Xstretch and spin bike VO2 intervals.
Weight before workout 166.5 weight
Started two week program to boost VO2 max doing spin bike intervals.
Summary
Time 60 minutes
Distance 23 miles
Work 273 kj
Avg cadence 94
Avg power 76
Avg heart 136
Weight 165
Watts per kg 1.01
Max power 352
Normalized power 146
Training stress score 53.4
Intensity factor 0.731
5 sec power 336
30 sec power 309
1 min power 257
10 min power 213
20 min power 144
30 min power 112
60 min power 76

DAY 85
12/17/2012 Monday
Replaced Yoga X with Vo2 max intervals
Weight before workout 166 weight after 164 lbs
Summary
Time 60
Distance 23 miles
Work 448 kj
Avg cadence 91
Avg power 124
Avg heart 154
Weight 165
Watts per kg 1.66
Max power 254
Max heart 181
Normalized power 154
Training stress score 59.2
Intensity factor 0.769
5 sec power 231
30 sec power 223
1 min power 222
10 min power 167
20 min power 164
30 min power 153
60 min power 124

DAY 86
12/18/2012 Tuesday
Core Synergistic
Weight before workout 166 weight after 165.5 lbs.
This is the best all round workout at just the right intensity to target the core.
Yoga X is the worse in terms of duration and movements to give you the best use of your time.

DAY 87
12/19/2012 Wednesday
Replaced Kenpo X with VO2 max intervals
Weight before workout 166 weight after 165 lbs.
Kenpo X is a waste of time for cyclists.
Summary
Time 60 minures
Distance 23 miles
Work 313 kj
Avg cadence 92
Avg power 86
Avg heart 140
Weight 165
Watts per kg 1.16
Max power 331
Max heart 179
Normalized power 152
Training stress score 58.4
Intensity factor 0.763
5 sec power 267
30 sec power 246
1 min power 224
10 min power 155
20 min power 145
30 min power 139
60 min power 187

DAY 88
12/20/2012 Thursday
Replaced X Stretch with VO2 Max intervals and Ab Ripper
Weight before workout 166.5 weight after 166.5
Summary
Time 30 minutes
Distance 12 miles
Work 201 kj
Avg cadence 93
Avg power 110
Avg heart 143
Weight 165
Watts per kg 1.48
Max power 389
Max heart 176
Normalized power 163
Training stress score 33.4
Intensity factor 0.816
5 sec power 335
30 sec power 246
1 min power 243
10 min power 211
20 min power 145
30 min power 112

DAY 89
12/21/2012 Friday
Core Synergistic
Weight before workout 166 weight after 165 lbs.

DAY 90 = 165 lbs
12/22/2012 Saturday
Fit Test
Pull ups - 20
Vertical leap  - 22 inches
Push ups - 54
Toe touch  - plus 7 inches
Isometric Wall squat - 4 minutes
Weight before workout 166 weight after 165 lbs

Weight 165 lbs
Body fat – 10 to 15%
Neck - 14.5 inches
Shoulder width - 19 inches
Chest – 40 inches
Waist at belly button – 32.5 inches
Right bicep relaxed – 14.5 inches
Left bicep relaxed – 14 inches
Left thigh at midpoint – 22.5 inches
Right thing at midpoint – 22.5 inches
Left upper thigh – 23.5 inches
Right upper thigh – 24 inches
Hips – 37 inches
Right calf – 15 inches
Left calf – 15.5 inches

Body Fat:
7 point Jackson pollack caliper method 6.35 %
4 point Jackson pollack caliper method 9.23 %
Army neck to abs method 15%

Metrics for the 90 day workout:
Below is an order of magnitude estimate for the total amount of movement reps of exercises during the 12 weeks of workout and the total amount of cumulative dumbell weights lifted. Reps times weight gives the total amount of weight lifted during that week. Also below is an estimate of calories consumed and burnt during the 90 days.

Total calories consumed during the program would be about 2200 calories per day x 90 days = 198,000 calories.

Total calories burnt during the program would be about 650 calories per day x 90 days = 58,500 calories. I worked out seven days were week.

Total weight lifted during 90 days was 27,129 lbs divide by 2240 lbs 12.1 Tons
.
Total movement                 39,942 reps

Total push ups 2,200 reps

Total pull ups 700 reps

Total Sit ups 15,000 reps




Movements Weight
Week 1 1389 reps 375 lbs
Week 2 1311 reps 810 lbs
Week 3 1305 reps 570 lbs
Week 4 recovery week
Week 5 2425 reps 2972 lbs
Week 6 3585 reps 3597 lbs
Week 7 4387 reps 4182 lbs
Week 8 recovery week
Week 9 5204 reps 5984 lbs
Week 10 5947 reps 6539 lbs
Week 11 6815 reps 755 lbs
Week 12 7574 reps 1345 lbs

Totals                                    39,942 reps   27,129 lbs

As you can see the intensity increased as the weeks went by, just by looking at the amount of movement reps and pounds lifted.

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