Workout Log

I'm not sure how this will work but I'm going to try to update my workout log here.

Pushups
Date	Step	Set 1	Set 2	Set 3
3/4	2 - Incline Pushups	40	40	40
3/7	2 - Incline Pushups	30	30	30
3/11	2 - Incline Pushups	40	40	40
3/14	2 - Incline Pushups	40	40	40
3/25	3 - Kneeling Pushups	30	30	30
3/28	3 - Kneeling Pushups	30	30	30
4/1	3 - Kneeling Pushups	30	30	30

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Leg Raise
Date	Step	Set 1	Set 2	Set 3
3/5	1 - Knee Tucks	40	40	40
3/7	2 - Flat Knee Raises	30	30	30
3/11	2 - Flat Knee Raises	35	35	35
3/14	2 - Flat Knee Raises	40	40	40
3/25	3 - Flat Bent Leg Raises	30	30	30
3/28	3 - Flat Bent Leg Raises	30	30	30
4/1	3 - Flat Bent Leg Raises	30	30	30

---

Squat
Date	Step	Set 1	Set 2	Set 3
3/5	2 - Jackknife Squats	40	40	40
3/10	2 - Jackknife Squats	40	40	40
3/12	2 - Jackknife Squats	40	40	40
3/16	2 - Jackknife Squats	40	40	40
3/26	2 - Jackknife Squats	40	40	40
3/29	2 - Jackknife Squats	40	40	40
4/2	2 - Jackknife Squats	40	40	40

---

Pullups
Date	Step	Set 1	Set 2	Set 3
3/5	2 - Horizontal Pulls	20	20	20
3/10	2 - Horizontal Pulls	20	20	20
3/12	2 - Horizontal Pulls	25	25	20
3/16	2 - Horizontal Pulls	30	25	25
3/25	5 - Full PullUps	12	10	-
3/26	2 - Horizontal Pulls	25	25	25
3/29	2 - Horizontal Pulls	30	30	30
4/2	2 - Horizontal Pulls	30	30	30

Start of Spring

Hopefully winter is behind us and spring is here, right now the temperatures aren't showing it but the sun is shining and there is no snow, so I take that as a good sign.  Since it has been two weeks or so since the last update I figured I'd bring you up to speed with what I have been doing.

If you have been reading this you will know that I love baseball and play as much as I can, which still isn't enough... All the workouts I do, I do for my personal benefit as well as to improve my game. Also the wife likes the improving body and that is always an added plus!!

Well I have been trying to include the elliptical into my workouts to improve my cardio and have been steadily improving. Every time I hop on, which I try to do at least three times a week, if not more, I have been doing anywhere from two to two and a half miles. This week I plan to do at least two miles everyday.

As for my Convict Conditioning progressions, I have improved to step three on the pushups and leg lifts. I'm still on step two for the squats and pullups. I have met the requirements on all four exercises to move to the next level however I'm making sure to go slowly and to be able to hit each progression level to my liking before moving on.

Pushup Progression:

I mentioned that I'm on step three, which is the kneeling pushups. I have been able to do 3 sets of 30 every time without too much effort. However, I'm staying at this step for a little longer as I work to make sure my elbows stay in close to the body as I do each of the 120 pushups. I'm not too far away from moving to the next level here.

Leg Lift Progression:

I'm on step three here as well. I was able to do 3 sets of 30 the first time I tried but I'm trying to improve the form and get a lift the lower body vertically off the ground at the end of each lift. It is still difficult to do so I will stay at this level for the next couple of weeks.

Squats Progression:

I'm still on level two as I was working on making sure to be able to get deeper into the squat and get my butt closer to my heels. I'm getting better each time as I have been able to get the 3 set of 40 for quite awhile but I'm still not as close to my heels as I think I need to be to be able to move on. So I will keep working at that and stay here a little more. This will allow me to get deeper and loosen the muscles, tendons and ligaments to afford me the flexibility to reach my goal. It will also continue to strengthen my legs.

Pullup Progression:

I was finally able to hit the progression standard of 3x30 last time out but it wasn't easy. And in this mornings workout I was able to match the standard with a little bit more ease. I'm still going to stay at step two for at least another week if not two. I would like to be able to bust out the 3 sets of 30 with less effort.

So that's where I stand on this 2nd of April. I'm improving and getting stronger the numbers and ease of the workouts are showing me that. I'm also able to see slight improvements in the way my body is looking. A few things that I need to improve upon is the food that I'm eating and make sure that it is healthy and not just junk. That is often the toughest part for me as I often eat out for lunch. I don't always eat a ton of stuff but it's just not healthy stuff. So if I can work on actually packing my lunches I will be doing a lot better!

Well until next update, keep working on improving yourself. And make today better than yesterday!

Welcome Back to Me

It has been quite awhile that I've posted anything! Well I haven't back off on my training, I've gone through P90X a couple more times, and performed much better on both my softball teams and my vintage base ball team. The hard work definitely paid off. I even had my first over-the-fence home run in softball last summer! That was quite a thrill and highlight!

I also got married this winter and I couldn't be happier! My wife and I have gotten up many an early morning to workout together. During the last round of P90X my wife and I both sort of cooled to the idea of the program, not because it wasn't working, but more in just that it wasn't as much fun as it started out as. I think some of it was that I had been through it a few other times and it was almost getting routine. My numbers were still improving so it wasn't physically not working it was a mental thing.

I started looking at some other ways of staying in shape and improving my strength, at the same time not spending lots of money on equipment. I was researching body weight exercises and came across a few books, Convict Conditioning, You Are Your Own Gym, and Naked Warrior. They all discuss own to improve your strength with only using your own body weight to get stronger, as the strongmen of old times did before all the fancy weight machines.

Sole E35 Elliptical Machine

Well, these books will be great for my training but my wife wasn't nearly as interested in that sort of training for her! So we had to look elsewhere. Before we were married she would go to the YMCA and train on an elliptical machine and had great success with it! So we ordered one and got it setup this past weekend.

The wife has used it a few times as have I. It's the first time I have ever used one and I'm enjoying it. My goal from it is just to help with improving my cardio. Wednesday I did a mile, yesterday improved to one and a half miles and today was just shy of three miles in forty five minutes. I did take a couple of breaks but I know that will improve as I continue to use the elliptical machine.

As for my strength training, I'm going through the progressions that are laid out in the Convict Conditioning book. There are six areas of the body that are focused upon and there are ten types of exercises for each area. The types of exercises are pushups, pullups, squats, leg lifts, shoulder stands and bridging. As I read the book and saw the steps I know that I could jump to certain progressions since I've been able to do, for example, 3 sets of 20 pushups. But I want to start at the beginning and gain the strength needed for the final step as well as condition my tendons and ligaments for the more strenuous steps.

I am currently on step two of four of them, the book suggests to get to step six before starting bridging and the shoulder stands, so that is what I'm doing. I'm taking my time progressing through them to make sure I have proper form as well as so when I jump to the next step I will be able to continue without much strain.

I have been doing pushups and leg lifts on Mondays and Thursdays and squats and pullups on Tuesdays and Fridays with weekends and Wednesdays as my rest days. Once I get to step six on each I will then either move each exercise to its own day or add shoulder stands and bridges to Wednesdays and Saturdays. These exercises aren't always easy but they also don't usually take long to complete three sets. And if I move each exercise to it's own day then it shouldn't take me more than 15-20 minutes per day to complete which I can always find that much time to workout!

Well that should have caught you up to where I am now. I hope to do a better job of adding to this blog here in the future. Hope you keep reading and continue in your improvement in your struggle against yourself!

P90X2 - Finished!

Well it has been a while since I've updated this blog. However, rest assured, just because I haven't updated doesn't mean I had slacked on my workouts! In fact I finished P90X2 on the 31st of March! I have gained just over 10 pounds of muscle with it and I feel great! One of the reasons why I went through the program was to improve my baseball game. Well so far I noticed a big difference in my power hitting, and I have gained a couple of steps in my speed. However the thing that I am really excited about improving was my arm strength. I know feel that I have the arm that I had when I was much younger. I have now played 2 softball games and had a couple of practices of both softball and with my vintage base ball team and feel that I am much better than I was last year.

Now you might be wondering, now that I am finished with P90X2 what I'll be doing next. I have moved to improve the one area that I didn't feel that I got enough of in P90X2, conditioning. So I have started Insanity and have been at it for just over a week. It hasn't been easy but that's fine with me. The harder I work the better I'll get. Even within this weeks worth of the program I have noticed I can play longer. I play in the outfield have last night I was running all over but still felt like I could keep going even when the game was finished. I can't wait to see how I look and feel when I finish up.

Until the next time I update keep pushing play!

P90X2 Day #24 - Rest or Recovery and Mobility

I first started this blog to write my thoughts after each workout. Well as you can see that hasn't happened. I either haven't gotten in the habit of blogging or just don't have the time do update this. However, rest assured I have not stopped working out! I will be finishing the first phase this Saturday and starting the second phase this Sunday. I have decided to try to move on without have the recovery week. I have decided this for a couple reasons. 1.) I can't wait to get into the muscle building phase. I have already seen visual improvements in my muscles and can't wait to see more. 2.) I don't feel all that broken down. I think a vast majority of that is the supplements I've been taking that have help me recover quicker than when I did P90X without them. 3.) I really don't want to do yoga that many times in one week. (This is a week excuse, but I'm just being honest.)

As for the workouts and my progression, I started seeing improvements in the numbers between weeks two and three. From week one and two there wasn't that much improvement, if any. Some of this has to do with just learning all the moves in week one and concentrating more on the moves and form over the actual numbers. In week three I pushed myself much harder and in week four, even harder. And by doing that I have been able to increase all the numbers (at least all the max rep exercises) at a good clip from week three to week four. I am kinda apprehensive on how difficult the next phase will be but I'm also looking forward to it since that is what I loved about P90X, the strengthening. I'll try to include a chart on my numbers in a couple of days (I've said that before, I know) but it will help show you and myself the improvements through the four weeks of the foundational phase.

Thanks for reading, keep pushing play and doing your best!

P90X2 Day #11 - X2 Total Body + X2 Ab Ripper

I love this workout! It is tough, but the muscle pump I feel when finished is awesome! My numbers increased on many of the exercises as I pushed myself harder. Even from the first round to the second I pushed myself to beat the last. I was expecting a little more soreness from doing Plyocide yesterday but I didn't feel it or at least not as much as I expected. I was tight on time again so I didn't do Ab Ripper but I also paused on a few exercises that I shouldn't need to do next time. That should give me the time needed for Ab Ripper.

I still need to get the nutritional side of this down. I need to eat more! Last night I was starving only a couple of hours after dinner so I made myself some scrambled eggs with various veggies and feta cheese and a side of grapes. I also planned today to have more food throughout the day.

Well until next time keep pushing play and doing your best!

P90X2 Day #4 - X2 Total Body + X2 Ab Ripper

Another morning, another workout. This time it was X2 Total Body and it was different than what I was expecting.  A lot of balancing while lifting. This first section of P90X2 is definitely working on building up the core muscles! That was the plan of it and the key to all the exercises is to ENGAGE the core! Similar to the first day I was pausing and rewinding a bit so I could learn the proper form. So it took me a little longer than I wanted. I also need to get out of bed when the alarm goes off and not lie there for another 10 - 15 minutes. I think that will come. I'm getting back to the point where I love to workout, as difficult as it is. I know from the sore muscles that it is doing the job.

Back to the program, because of the pausing and rewinding (and the snooze-button-pressing) I ran out of time to do the Ab Ripper, but I watched the first few minutes and Tony mentioned that instead of just working the abs this is designed to work more of the core. Which is the premise of X2, get us into the athletic form, and the most important aspect of the elite athlete is a solid core. Everything comes from the core.

Tomorrow is X2 Yoga and I'm a little apprehensive about it, mainly because I wasn't a fan of yoga in P90X. It did help with my flexibility and balance, but I still didn't like it. I'm hoping that it stays more in the 1 hour time frame than the 1 1/2 hours, that was part of my disliking of it, oh and it was hard! Oh well, until tomorrow keep pushing play and just do your best!

P90X2 Day #3 - Rest/Mobility and Recovery

Well yesterday was the first rest day and I took advantage of it! As I've mentioned before I'm getting up early to workout, I think I also mentioned I'm not a morning person!! So instead of the Mobility and Recovery portion I did the Rest, and slept in. Throughout the day my upper legs were still sore and I'm sure will stay that way for a while. Looking forward to seeing what the Total Body workout is like and how painful the Ab Ripper is. Until then keep pushing play and just do your best.

P90X2 Day #2 - Plyocide

Day two was this first day that I actually had to wake up earlier than I usually do. So far the N.O. Explode 2.0 has been good. I felt the energy to actually want to workout that I usually don't have. I don't have the capability to complete everything just yet, but most of that is my physical conditioning, and that is something that will come with time.  I had the time to complete the workout but didn't get through all the exercises, mostly like previously stated just don't have the conditioning yet. Next time will be better! I can't say that this was tougher than Plyometrics in P90X but it was definitely different. I enjoyed it and will continue to do so throughout this process.

P90X2 Day #1 - X2 Core

I started P90X2 this morning and my first impression is if I can wake up and have energy in the morning I'm going to love this! A simple note about me is that I am not a morning person, to say the least! However, I'm trying a new pre-workout supplement, N.O. Explode 2.0, that is designed to give me energy to help accomplish my workout goals. It is also designed to get the muscles ready for a vigorous workout.

As for the workout, I was unable to finish the entire workout due to time constraints (I had forgotten to allow more time than the scheduled hour since many of the exercises i needed to pause to make sure my form was correct.) I did get halfway through it and then watched/fast forwarded through the rest so I know what to expect the next time. It is always nice to get some good core work, not just ab work. If you're wondering the difference the core also consists of the entire middle portion of your body, the back, abs, hips and upper legs.

Also some other notes are that I don't have the medicine ball(s), stability ball or foam roller yet. I do plan on picking those things up soon. Overall I enjoyed this and hope to put up my numbers shortly.

P90X Day #9 - Plyometrics

Man I love that workout! I did this last night and was gassed at the end, mainly from a small dinner that didn't give me enough calories for the workout, but I pushed through and did my best. I haven't been updating this blog nearly as much as I'd like and I'll try to do better but I'll be honest, it might not be updated everyday. But I'll keep pushing play and try to update the numbers when I can so keep checking back if you're curious on how I'm improving. Tonight is Shoulders & Arms and I need to update both last weeks and tonight's number. Until then.

P90X Day #3 - Shoulders & Arms, Ab Ripper X

This was one of the workouts that I couldn't wait to get back to. Building muscle is what I want this off-season and this helps me get there. My numbers matched where I originally started and I see them only going higher!

Ab Ripper X was much easier this time even though the last few days my abs were very sore. I'm still having trouble with the sit-ups but I'll keep working on that and in no time I'll be able to knock them out in no time!

I'll be posting my numbers tomorrow.

P90X Day #2 - Plyometrics

Man do I love this workout! I had a hard time getting through this but a month and a half off of exercising will do that to an individual. At times I think that I should be breathing harder through that workout but I know I'm getting after it when my legs are burning like they were. The funny thing about P90X is that I'm fine the next morning but as the day goes on the muscles start really screaming at me. But by the time I need to work them again they calm down just enough for me to abuse them, suckers!

My chest and shoulders are still sore from last night but I remember that from last time and they should be ready to go by tomorrow night. Well, I've finished my recovery drink and now relaxing and calming down before heading to bed. Since the Rays aren't playing tonight I can go to bed earlier that last night.

P90X Day #1 - Chest & Back, Ab Ripper X

Well tonight was my first night back in P90X and it was great to be back into it. It was rough but I pushed myself through it. As Tony says "Do you best and forget the rest." There were times the second time through that I wanted to do more, but just physically couldn't do anymore. I'm surprised that most of these numbers are the same as week 1 the first time I did this.

Well after pushing and pulling my chest, shoulders, arms and back to fatigue it was time to work on the abs with Ab Ripper X. I forgot how much it works the entire core and not just the abs. My hip muscles were getting a great workout! I finally got through it, there was some pausing to get a break, but I made sure to get all 25 reps in! Just finished my recovery drink and ready to relax before going to bed.

Throughout this journey of transforming myself I will post my numbers so that you can see my improvement. Here are my numbers for tonight.

Exercise	Round 1		Round 2
	Reps	Weight	Reps	Weight
Standard Push-ups	25	--	20	--
Wide Front Pull-ups	8	--	8	--
Military Push-ups	15	--	7	--
Reverse Grip Chip-ups	10	--	7	--
Wide Fly Push-ups	15	--	12	--
Closed Grip Overhand Pull-ups	6	--	4	--
Decline Push-ups	10	--	8	--
Heavy Pants	12	20	12	23
Diamond Push-ups	10	--	5	--
Lawnmowers	12	23	10	26
Dive-Bomber Push-ups	10	--	10	--
Back Flys	10	7	10	7

Tomorrow is Plyometrics which was one of my favorite workouts so until then keep pushing play and do your best!

Day #15 - Fit Test #2

I was excited to see what numerical improvement I had made through the first two weeks. I started the test and improved on the switch kicks but during the power jacks I started feeling my right knee have some pain. So I had to stop so as not to hurt myself and have to take a break from this as well as to save myself for the final Wednesday night softball game I have in a little more than an hour.

Depending on how I feel after the game I might try it then as to stay on schedule or if it still bothers me than I'll delay it until tomorrow. The last thing I want to do is to get hurt and be on the shelf for a week or so. One thing I hate is to be hurt and less than 100%. But as long as I can move I'll give everything I have.

Here's hoping for a positive update later tonight with updated fit test results.

Well the knee didn't bother me at all during the game, however I wasn't able to get the fit test in after the game like I was hoping. I got home from the game and I go to open my garage, in order to unlock it I have to turn off the car since the keys are on the same ring, I go to pull the truck into the garage and it wouldn't start. My first thought was that it was a dead battery, nut after my dad came up to help he gave me a jump but it still wouldn't start.

I did get a workout in, not including running around playing softball, because I needed to het my truck onto the other side of the alley. We pushed the truck up a slight incline and I could tell that had I not been doing Insanity to build up the legs it might not have gotten done. So that was my eventful evening. And my reason that I didn't get the fit test in.

I will try again tomorrow and hope that my knee doesn't cause any problems. I will start with a knee brace just to make sure.
So off to bed I go so I can be really tired tomorrow. Good night and I hope your day isn't nearly as eventful.

Day #14 - Pure Cardio & Cardio Abs

Whew, what a great workout! It's a rough one but it keeps getting better. I'm not all the way through it yet, but getting much closer. The cardio is there and the muscles are almost there but the calves are what are holding me back right now.

Something tells me that when I'm ready to go straight through that they switch me to the Max stuff. I'm half ready for the challenge and half nervous about it. Fortunately, I don't have to think about that just yet.

Tonight was the first time I was introduced to Cardio Abs. That also is a great workout. I was expecting to get thrashed, but I was able to keep up with almost all of it except the last few exercises. My abs were burning and still are but no other way to get the washboard abs without working them hard. It didn't seem as bad as P90X Ab Ripper X, but still a very good workout.

Well, tomorrow is my second fit test and I'm excited to see how I've improved from an empirical standpoint. I've seen the results on the field and they are amazing, so regardless the numbers I know this is working.

Day #13 - Off Day

It was one of my scheduled off days, which I've moved the schedule a little to work with my life schedule. I have softball games Monday nights in Cincinnati so by the time I get home I don't have the time to workout but all other nights I can fit the workouts in so it works for me to have Mondays as my off days.

Well, I was playing my usual leftcenter field and I was able to notice a drastic difference in my speed, legs and conditioning. I was able to get to balls that I'm not positive I could get to before. Also by the time the game was finished my let's didn't feel tired and neither did I. I felt like I could play a couple more games. So after the last two days and two games,the change in my conditioning I'm sold on Insanity. I'm now not expecting to gain overall size but to improve my lower body and core strength and my conditioning. So far it has done that and I'm confident that it will continue to do so.

I'm now looking forward to my next fit test (Wednesday) to see my numerical improvements. I'm also excited to see how well I improve throughout the next six weeks. If two weeks has made this much difference what will another six.weeks make?

Well, it is time for bed so I will report back tomorrow.

Day #12 - Cardio Power & Resistance

This was an another rough workout. Not so much because of the workout itself, but for the fact I played a base ball game earlier today. I was in centerfield and did a lot of running. Although I did notice that I seemed to have an extra step of speed and more importantly I was in much better shape and wasn't out of breath like I usually am after some of the long runs. I also had one person tell me that my nickname should be changed to "Wheels", so I took that as a great compliment even though they haven't see me play before. I also had the leftfielder mention that he didn't think is get to one ball that I did, so this stuff is working!

As for the workout, I just didn't have the strength to get through a lot of the workout. I did my best though, and that is all I can expect. Tomorrow is my scheduled off day and I have a softball game to play. So it'll be a day I'm looking forward to. I haven't had an off day since day 2, so it'll be a great break. Until tomorrow, keep pushing yourself just a little more each time and you will eventually reach your goal.

Updated: I need to make a correction, my last off day was on day #7, it seems like it was much longer than that...

Day #11 - Cardio Recovery

Shaun was killing my legs! Some of that is planned, some I think was the fact that I played a round of golf this morning. And instead of riding in a cart I decided to walk, up and down all the hills. It took a lot out of me, add on the humidity and I was one worn out puppy.

But I knew I had to keep on the schedule and not be a slacker. I also knew that it was Cardio Recovery tonight, so that was a relief since a full workout might have been too much. I'm not really looking forward to tomorrow night since I have a base ball game in the afternoon, and then Cardio Power & Resistance. It could be rough, but will be knocked out, I will do it!

So far I'm still liking the program, I still think I'm a bigger fan of P90X, but I'm trying not to let that keep me from getting all I can out of Insanity. Each program has it purpose and this is much more cardio than I originally thought it would be, but that's fine. I can always use the cardio work. Often I'm in good shape but after this I will be in great shape. Anyway, I need to get ready for bed so I can let the muscles fully recover for tomorrow.

Day #10 - Plyometric Cardio Circuit

I started late, mainly because I didn't really want to workout, but I knew I needed to so out I went. I could have used any of the following excuses, tired, not feeling good, hungry, don't want to. But I've said before no excuses just do it. Shut off the mind and it'll be over before you know it.

I got through it better than I thought I would. I had to fight myself to get there though. My shoulders and calves are on fire. I did notice that I didn't have nearly as much energy as I usually do but I'm sure that was due to my diet not being the greatest today. It wasn't that I ate bad foods but not enough of it to provide the body with the nutrition that it was going to need tonight.

That is one thing that I have learned going through both this and P90X. Nutrition is almost more important than the workouts. If your body doesn't have the proper fuel than it won't run very smooth.

Tomorrow I'm playing golf in the morning then Cardio Recovery in the afternoon. Until then keep pressing through.