... well, tomorrow is the big day!... I am starting the P90X challenge a few weeks early with my
Before starting P90X a pre "fit test" is required. A test to measure what your fitness level is "prior" to starting the program. After 90 days this test will be repeated to see just how much progress has been made.
Here are my results "PRIOR" to DAY 1:
RESTING HR: 62 BPM
1.) Pull-Ups: I will not be attempting these. But I will be doing modifications, either using my lat pull-down attachment or tubing exercises in the P90X.
2.) Vertical Jump: No vertical jump for me. This is in for the plyo workout. I will do the plyometric workout once, using modifiers, to see how intense it is; and then substitute it with an equally intense workout... I have plenty of those.
3.) Push-ups (Women: 15 off the knees):
My total: 15 (8 on knees & 7 tabletop)... I will also be doing incline push-ups.
4.) Toe Touch (on floor with legs straight):
My results: 2" past my toes
5.) Wall Squat: (should be able to hold for 1 minute):
My time: 55 seconds. (... this was so hard, but I almost made it... I would say that I passed!
6.) Bicep Curls: Women: @ least 10 curls/reps with 8lbs per arm or to failure)
My weight: 10lb dumbbells
My reps: 16 to failure... could not do that 17th rep
6.) INS & OUTS (seated with hands on the floor at your sides, knees bent with feet on the floor. Raise feet off the ground and bring the knees in towards your chest. Straighten legs back out and repeat movement without touching the floor): Should be able to do 25
My reps: 25
HEART RATE MAXIMIZER: Jumping jacks for 2 minutes at a quick steady pace. The last 30 seconds (@ 1:30) go as fast as you can to maximize HR. Take HR multiple times as outlined below with my results:
HR immediately after: 154 bpm
HR: 1 minute after: 89
HR: 2 minutes after: 78
HR: 3 minutes after: 79 (... up one????)
HR: 4 minutes after: 78
... so my goal will be to get my HR down into the 60's after 4 minutes by the end of the challenge.
I think physically I am in pretty good shape, and while there is room for improvement I would really like to see more improvement on my measurements and weight.
Here are my starting measurements:
Ribs (under bra band area): 32"
Thighs: L & R: 25"
Arms (biceps): 12.5
... ultimately my goal is to lose 15.5" or more. I hope that strength training will help me do that!
OUTLINE OF MONTH ONE WORKOUTS: (... also includes my 1 - 2 hour walks to and from work):
First 3 weeks:
M: Chest & Back
Wed: Shoulder & Arms (AB Ripper X)
Thur: Yoga X (... or pilates. Don't really like yoga, but I will try it)
Fri: Legs & Back / AB Ripper X
Sat: Kenpo (... or other metabolic MMA based workout; I have substitutes for this workout for variety)
Sun: Rest or XStretch
4th week: (Active rest week)
M: Yoga (I will substitute with Yodales, combination of yoga, dance & pilates)
Tu: Core Synergistics (... or comparable ab workout for variety)
Wed: Kenpo X (... or comparable metabolic workout)
Fri: Core Synergistics
Sat: Yoga X
Sun: Rest of XStretch
NUTRITION: I will be following a hybrid of the following: Low carb(Protein Power Lifestyle plan)/Paleo/primal Mediterranean type diet.... "I know, strange"... but the Mediterranean diet focuses on "monosaturated fats & lean cuts of meat"; I am doing this because I am not eating "grass-fed meat" as suggested in the Paleo/primal diet... The Protein Power allows more flexibility in my diet and allows me to add high fiber, very low carb tortilla's, etc., it is less restrictive. I will monitor my progress and adjust as needed.
RE: Low Carb (ketosis): As I mentioned in a previous blog, my doctor advised me to not go into ketosis every day for 2 weeks because of bruising, however, I will be able to do so for 6 days and break ketosis on the 7th by carbing up some. I will also cycle my carbs. My carb range will be like this:
SUN. - FRI.: 30 - 40 carbs/daily
Saturday: 60 - 75 carbs
Protein: Minimum of 90 grams per day
Fat: will vary
Calorie range: calculated for me: 1050 - 1410 (... this will vary depending on my workouts and how I feel. Intuitively my body will let me know when I need to eat.)
... It starts tomorrow and I am really looking forward to this challenge. Wish me luck!
I will hold on to this thought when I am struggling with my workout