Day 03

P90X Shoulders and Arms / Ab Ripper X.

This workout gives you the reults you get to show off when you wear a tank top. If anything is going to build your shoulders, biceps and triceps, P90X Shoulders and Arms is it!!! As I mentioned, this workout cycles between shoulders, biceps, and triceps. I really like the way Tony set up the workout. You are giving specific muscle groups your full attention during each workout, then that muscle group gets a break until the next time through. This seems to help with recovery and makes it possible to improve your reps on your next set.

The P90X crew go at a pretty quick pace, but it isn't impossible to follow. If you find yourself falling behind, pause the DVD and pick back up after your set.

There are two different kinds of sets Tony says you can do:

• 8-10 reps - You're going for size.Trying to make that muscle group larger.
• 12-15 reps - You're going for definition. You are happy with the size of your muscles, and want them to look a little "better."

I am finding myself between weights right now. It's only Day 03, but I know I need to buy some more weights. I currently have 10lb and 25lb dumbells. It's pretty difficult to make that jump...when 10 is too little and I can't lift 25 (on the shoulder flys, for example.) I guess I will buy a 20lb set. I'm not sure really. In a perfect world I'd find something between the two (17.5lbs says my math brain), but I doubt anyone carries that weight. I think, whatever my choice, I'll end up buying even more weights in the long run.

I guess technically I could buy some of those ankle weights they have at walmart and add those to my 10lb dumbells. There's a novel idea. I'll look into that. More to come.

Ab Ripper X

I am starting to love P90X Ab Ripper X. As I mentioned in a previous entry, it is the only workout you repeat during the week. Everyday you do strength training, you also do Ab Ripper X. I have done this a few times, and I am really starting to see some improvements. I can't keep up with the P90X crew yet, but I am getting better and better. I can't wait until I drop some of this excess fat around my midsection so i can see the results of all of these ab exercises I'm doing!!

Couple of quick hints:

• As always, drink tons of water. All day, everyday.
• Start out the routine slow. Especially in your first week or so. You don't want to injure yourself. This is a repetitive workout, meaning you go through 3 exercises, then repeat. There are 4 cycles. Total of 12 different workouts, but you do them twice each. It doesn't hurt to start out with a lighter weight the first time through. Just make sure you BRING IT on your second set.
• Remember, press pause and take breaks if you need to.
• Like Tony always says, BRING IT!!!

Meals for the day:

• Breakfast: Protein shake.
  • 1 cup liquid (milk or water), 2 scoops of vanilla protein powder, tbsp UNSWEETENED cocoa powder, tbsp peanut butter. Blend until smooth.
  • 2 protein, 1 dairy, 1 fat (peanut butter is fattening apparently)

This is my new favorite breakfast. The other protein shakes I had made in the past were very very thick. After I got through about half of them, I was so full I had to push myself to finish them. Not a great start to a morning. But this recipe was awesome. I recommend water instead of milk. It seems to thin out the shake a little bit. The UNSWEETENED cocoa I use (Hershey's) is great. 0.5g (1%) fat, 3g (1%) carbs, 10 cals. It's awesome. It adds a little bit of a bitter chocolate taste. So good. And not too sweet. This shake has the consistency of milk, so you can drink it very easily. Just remember to get your fruit some time during the day. Gotta have those natural sugars.

• Snack1: Chewy Granola Bar
  • Single Snack
• Lunch: Grilled chicken breasts and homemade red pepper/vegetable soup.
  • 2 Protein, 2 veg, 1 condiment
• Snack2: Homemade nut/granola/dried fruit mix
  • Double Snack
• Snack3: Banana when I got home from work.
  • 1 Fruit

Bananas supposedly help with muscle soreness and cramping. And I need it after Plyometrics yesterday. I really don't like bananas (it's a consistency thing), but I needed my fruit for the day. So there ya go.

• Dinner: Grilled Salmon and veggies with couscous
  • 2 Protein, 2 veg., 1 carb, 1 condiment
• P90X!! Bring it!!
  • Shoulders and Arms / Ab Ripper X!!!
• Recovery Drink: Chocolate Soy Milk and Protein Mix
  • 1 Protein, 1 dairy

I think I am going to get away from the chocolate soy milk. I read some info about estrogen in soymilk, plus there is quite a bit of sugar in it. Not really in the P90X diet. Truly one of the only things that slipped into the shopping cart that is NOT on the P90X Nutrition Plan. I'm not one to waste, though. So as soon as it is gone, it's gone for good. In the future, I'll probably just mix milk, protein powder and maybe some UNSWEETENED cocoa mix for a recovery drink.

...keep pressing play. Day 04 - Yoga X is next.