The Aftermath

Stupid stress fracture.

Yep, it looks like that 12-mile run cost me. About 36 hours after that run, walking became extremely painful on my right foot. I thought it was my tendonitis flaring up but the normal routine of ice and ibuprofen did nothing to alleviate the pain.

So now I'm in a special show for the next few weeks as I try to avoid heavy impact on my foot. Needless to say, this has made working out a bit tougher. No kenpo, no heavy bag and definitely no plyo. I've just been focusing on the upper body routines and ab work.

I've only got in 2 workouts since finishing P90X which is less than I had hoped. I really need to work at getting in 3-4. I maintaining weight though and actually lost some more. The other day I actually weighed 173 lbs. I seem to fluctuate daily between 174 & 177 lbs.

Once the foot heals up, I should be able to work out harder again and try for 170.

The Final Weigh-in

Well, here it is. The final weigh-in.

90 days of work, sweat & pain. My goal was to get down to 175 lbs. Well, I managed to eclipse it!












Final weight: 174 lbs.
Weight lost this week: 3.2 lb.
Total weight lost: 20.8 lbs.

Not only did I lose 20 lbs. I also managed to drastically trim down my gut. I think maybe another 5 lbs. or so and I'll be pretty flat. I'd really like to have a 6-pack. A six-pack of beer. I'm thirsty. But after that, I really want to work on a six pack of abs!

I've also managed to work myself out of the majority of my clothes. I only have a few pairs of pants that I can wear and they are quite loose at this point. I've worked my way through every notch on all my belts. This feels pretty damn good.

Looking at these side by side comparisons really makes it real. It's amazing that those first pics weren't even me at my heaviest. If I remember correctly there was a point when I was hovering around 215 lbs. I don't think "hovering" is the right word though. I wasn't leaving the ground.

The next 90 days are what really matters though. Today is like getting my black belt again. You've mastered the basics and now is where the journey really begins. There is still more to lose and then comes the goal of maintaining a healthy weight. I've proven to myself that I can go without a lot of snacks.

Day 90: Rest - HELL NO!

Well, today was the final day of P90X. It should be a rest day. Not today. Like I said, I really wanted to push myself on my last day of P90 with a run.

If you remember, back in June I couldn't run 1 mile without stopping to walk. Slowly but surely I worked my way up to 3 mile runs and from there 5 mile runs.

On day 75 I hit a personal high with 6.5 miles. Today I decided that 10 miles would probably be too ambitious so I mapped out an 8.5 mile run for myself.

Unfortunately, I missed a turn or wrote down the wrong street and had to add an extra 12 blocks to my run. Then, after hour into my run I realized my phone fell out of my pocket. I had to back track about a mile to find.

When all was said and done, I ran 12 miles. 12 freaking miles. Nearly a 1/2 marathon. Best yet, I did it in 2 hours. Not too shabby for a guy who couldn't run a mile a few months ago. I thought I was going to collapse when I got home. I'm not looking forward to tomorrow morning.

Day 85-89: Finishing Cardio Week

Well, I wasn't going to miss a day at this point! This week was spent doing Core Synergistics mixed with Kenpo workouts. Yesterday I decided to go back to the heavybag. I spent a good 55 minutes hitting the heavy bag and running sprints. It felt great. I haven't hit the bag with this much energy and power and in a long time - maybe ever!

Weigh-in

Final weight: 177.2 lbs.
Weight lost this week: 2.6 lb.
Total weight lost: 17.6 lbs.

This was my second biggest weekly weight loss and a bit unexpected. This is day 1 of the last week of the program and I'm just pounds away from my goal. I'd really like to finish at 175 however, 174 would make it an even 20. Not sure how lower I want to go. I could still benefit from a little less around my midsection so 170 might be the ideal weight for me.

With this week being all cardio & core work, dropping that last 2-3 pounds shouldn't be too hard. Maybe I'll even ease up on the beer this week. Maybe.

Day 84: Core Synergistics

I wish this one came up more. I LOVE this workout. It's such a great mix of strength training, cardio and ab work. I was dripping sweat when this was over. When I modify my routine after day 90, this workout will definitely be done more often.

Day 78-83

I guess people do read this since I got yelled at by my sis Cyndi for neglecting my posts. Sorry Cyndi! My mom started reading too, so HI MOM!

Okay, back to business.

Day 78: Plyometrics

Day 79: Back & Biceps followed by Ab Ripper

Day 80: Kenpo X-plus

Day 81: Legs & Back followed by Ab Ripper

Day 82: Kenpo X

Day 83: Rest

Still same old - same old. I still hate back & biceps but really enjoy legs & back. I'm also up to 5 consecutive pull-ups from not being able to do any at the start. That's pretty sweet. I skipped yoga again this week and did an extra Kenpo. I did the Kenpo X-plus which is part of P90X's supplemental set of dics. It's a little more cardiocentric than the first Kenpo disc.

Weigh-in

Final weight: 179.8 lbs.
Weight lost this week: 0.6 lb.
Total weight lost: 15 lbs.

Well, same loss as last week. These last couple of pounds seem to be the stubborn ones. I'd really like to get to 175 by day 90 but that's looking tougher and tougher. Mind you, I will hit 175 whether it's day 90 or day 190.

I've lost weight all over now - neck, face, fingers, legs & waist. My gut is definitely smaller, much smaller than when I started but it's not where I'd like it to be yet. I am officially on the last notch of all my belts though now. Once I go 3 consecutive days on a notch I know I'm not going back.

Day 77: Chest, Shoulders & Triceps followed by Ab Ripper X

Today was a bit different. I had never actually done this routine before. Because I'm missing the disc for this workout, I had substituted for it last time.

I was able to track down a rundown of the moves as well as a description for everything online. So, I just cranked up the tunes and went down the list doing max reps for every move.

This was definitely a challenging set and I thoroughly sweat through my clothes on this one.

Some of the more difficult moves were the clapping push-ups and the 1 arm push-ups. I was able to do about 6 clapping push-ups and an additional 10 of just pushing up hard enough to leave the ground. Back in the day I was able to actually clap behind my head while doing push-ups.

The arm push-ups proved to be too much for my wrists. I really need to build up my wrist strength as that has always been a weak area. Had it not been for my wrists, I probably could have done at least 6 one-arm push-ups. Heck, I remember a time where I could do fingertip and 2 finger push-ups. I had a lot less weight to support though.

The routine finished with "Dumbbell Cross Body Blows". You put one leg back and squat a bit holding weights in both hands. Then you twist back and forth and deliver punches to the lower body back and forth. I thought that was a fantastic finish. It reminded me of my heavy training days in taekwondo where you would wear yourself out and then start the fight while you were exhausted. It was great training for that final minute of match when you really have to dig deep and out perform your opponent.

Day 76: Rest

And it was good.

Day 75: 6.5 mile run

Went for a long one today. 6.5 miles. By the last mile, I don't even think I could feel my legs though I feel that wont be the case in the morning. After all that running, I wouldn't be surprised if I couldn't walk tomorrow.

I felt like I was moving at a pretty nice pace though I know that miles 2-4 were probably the toughest. The last two felt really good but as I finished, I couldn't imagine doubling that for a half-marathon.

I finished the run in 55 minutes which puts me at an 8min 45sec mile average.

Day 71-74

Behind on posting again!

Day 71: Plyometrics

Day 72: Shoulders & Arms followed by Ab Ripper X

Day 73: 3-mile run

Day 74: Legs & Back followed by Ab Ripper X

Not much to report here. Partied on Saturday which made Sunday morning difficult to work out. Pushed through it though.

Weigh-in

Final weight: 180.4 lbs.
Weight lost this week: 0.6 lb.
Total weight lost: 14.4 lbs.

Well, a loss is a loss right? Which is a win, correct? It's not a lot but considering I came from the bachelor party on Sunday weighing in at 187, that's not too shabby!

Let's hit 175 now!

Day 70: Chest & Back followed by Ab Ripper X

Damn. I really had some serious energy going tonite. Not sure what it was but I was really pumped up to work. Maybe the rest yesterday did me some good. This was the last time doing Chest & Back, one of my favorite workouts. I really gave it my all on the push-ups and hit another personal high. I went from 214 push-ups last week to 250 this week!

Lets look at todays numbers versus day one:

Each type of push-up is repeated twice:

Standard-
Week 1: 25 / 20
Week 10: 45 / 35

Military-
Week 1: 8 / 5
Week 10: 15 / 12

Wide Fly-
Week 1: 14 / 16
Week 10: 27 / 27

Decline-
Week 1: 4 / 4
Week 10: 16 / 16

Diamond-
Week 1: 2 /1
Week 10: 25 / 18

Dive Bomber-
Week 1: 4 / 1
Week 10: 8 / 4

So, in 10 weeks I went from 99 to 250 push-ups.

Day: 68 & 69 Kenpo & Rest

Not much to report here other than I actually rested on my rest day!

Besides new pants and new shirts, I have to now add new belts to my list! I'm using the last notch on all my belts. Time for smaller everything.

Day 67: Legs & Back followed by Ab Ripper X

Ouch.

Well, last night was Nick's big bachelor party. I worked up a hell of sweat playing paintball and did quite a bit of running while doing so. I was feeling great going into yesterday since I finally hit the 170s with a morning weigh-in of 179.4

However, the monster burger for dinner and the 7, 8, 9...er 12. 16 beers? I don't know, I lost track by 2am and I didn't finally crash until 4am. Good times.

Breakfast wasn't much better with sausage, hashbrowns, biscuits & gravy & pancakes at Paul Bunyans.

After all was said and done (and drank), I went from 179.4 to 187.4 in less than 24 hrs. So much of that is water weight though and hopefully I can back on track in the next day or two.

I did make it through my workout today though!

Playing Catch Up

Day 64: 3-mile run

Day 65: Back & Biceps followed by Ab-Ripper X

Day 66: Plyometrics

Weigh-in

Much better on the weigh-in this week. Definitely back on track.

Final weight: 181 lbs.
Weight lost this week: 3.6 lb.
Total weight lost: 13.8 lbs.

The big challenge will be this weekend - Bachelor party. The booze and crappy food might not bode well for next weeks numbers.

Day 63: Chest, Shoulders & Triceps followed by Ab Ripper X

Chest, Shoulders & Triceps is one of the dics missing from our set so I had to do some modifications. I did the regular Chest & Back routine but substituted pull-ups with Shoulder press, Tricep Kickbacks & Tricep extension. That turned out to be tougher than I thought since a lot of the push-ups utilize the triceps. Needless to say, it was killer

I crushed my push-up count again by hitting 214 push-ups compared to 190 last week. I've now more than doubled my push-up count from the beginning of P90-X.

Day 62: 3 Mile run

So much for rest. The nice thing about the baby is that it's actually tough to sit down and participate in my usual timewasters. Before Eva, I probably would have just sat on the couch and play some Call of Duty or Madden. That is a lot tougher when your attention needs to be focused on a little one.

Taking Eva out in the jogging stroller is such a great way to get her some fresh air, get a little nap out of her and get my butt moving.

Day 61: 5 Mile run

Looks like 5 has become the new 3. My back was really tightening up during the run from yesterdays workout but other than that I felt pretty good. Legs were strong but a few side aches. Plus I had to deal with the smell of delicious barbecue for most of the run. Speak of grilling, time to go grill some chicken breasts!

Day 60: Legs & Back followed by Ab Ripper X

Uhg. Today sucked. Working out after a late night of drinking and junk food does not help. I really set out with good intentions to watch my snack intake as we partied. However, the more beef I took in, the more chips as well. I don't even bother with Miller lite either. No, this was quadruple ale followed by triple ale, microbrews and then finally sweet tea vodka.

Believe it or not, those are not great fuels for working out. I think I was literally sweating beer.

Day 57-59

Whoah, I got bit off track with my posts but I'm not sure if anyone but Wendall still reads this! Sorry for the late post Wendall!

I haven't been off track with working though. Still kicking it.

Day 57: Plyometrics
Still one of my favorite workouts. I can tell that I've added some inches to my vertical jump. It will be nice to see what my jump kicks look like when this is all done.

Day 58: Shoulders & Arms followed by Ab Ripper X
Still one of my least favorite routines. Curls after curls after curls.

Day 59: 5-mile run
Another run with Eva. She slept through most of it but that's okay - that was the plan. Felt really strong running today. I took some Catalyst before I left which always helps!

Yesterday I hit a new low for weight - 181.3 I don't think the 170s are that far off.

Weigh-in

Boo!

Final weight: 184.6 lbs.
Weight gained this week: 1 lb.
Total weight lost: 10.2 lbs.

Damn! I actually gained a pound this week. I thought this might happen. Last week I weighed myself in the morning and then again at night. I was 183 in the morning and 185 in the evening when I normally weigh-in.

I decided to post the lower number, so instead of the 1.5 lb. average I was hitting, I lost 3 lbs. Should have just gone with the 185 last week and the 184 this week.

I'll just use it as motivation to bust ass this week.

Day 56: Chest & Back followed by Ab Ripper X

After week on non-lifting, getting back into it is quite a shock to the body. It felt tougher than usual today but I still managed to crush my push-up count. I busted out 190 push-ups today compared to 166 the last time around. Hopefully the next time this workout comes around, I'll surpass 200.

Day 55: Kenpo X

The schedule has been thrown out the window. After all that work to get my rest day on a Tuesday, I ended up working out today anyways. The baby woke up at 4:30am and went back down at 5am. My sleep was shot so as long as I was up, I decided to workout. Felt good! At least I get to take tonite off. A new round of strength training starts tomorrow.

I'll still keep the weigh-ins on Wednesday but I'm not looking forward to tomorrows results.

Day 54: 4 mile run

This was a nice change, I got to run with my lovely wife. It's been a while since we've run together. Christy doesn't care to run with me since I can I'm usually the stronger runner. It was a nice change of pace to be the one pushing the trainer on to finish 4 miles.

Now if I could only manage to surpass her in flexibility, core strength, balance, sit ups .....

Day 52 & 53: Cardio X and Yoga

Not a good weekend. Allergies have hit my hard making the day miserable and sleep very hard. I was aching from Friday's run and on top of that I have a killer earache in my left ear.

What a mess.

I trudged through both workouts this weekend but really struggled. That lower abdominal pull seemed to effect me more this weekend than in days past.

While I've been doing a good job of watching what I eat, Saturday was a different story. I had my fantasy football draft which means we all get together, drink beer, eat wings & hamburgers. I should have stopped at 1 hamburger but man they were delicious. It was off to another party that night where we went to a hibachi restaurant. Very delicious but a GENEROUS serving of food again. That was followed by more beers and booze. I'm not looking forward to what effect this will have on Wednesday's weigh-in but hey, gotta live a little I guess.

Day 51: Boo Ya! 6.25-mile run!

6.25 miles. Not 3. Not 4. Not 5 and not quite 6.

Not an overly impressive run by any means but for a guy who was getting winded and stopping multiple times during a 2 mile run back in June this isn't too bad!

I was getting bored with the 3 mile runs I've been doing and really wanted test my limits to ensure I don't plateau. I thought that a 6 mile run would be a good test. I mapped it with a little loop at the end so that if I was beat at 5 miles I could cut across a school back home.

I felt great for most of the run though. I had some side pains and a pain in my back near my ribs on the left side but that was only for about 2 miles.

I finished in 59 minutes so that is about a 91/2 min. mile average. Not too shabby. As much as I hate running, I love hitting new highs with it. Maybe I can find a half marathon in October at the end of the program.

Since I skipped the rest day this week, I'll finish the program on day 89 as it stands. Maybe on day 90 I'll finish with a 10 or 12 mile run.

Day 50: Kenpo X

Tired. So tired. Need to go to bed.

Another late workout finishing at 8:30pm. Wow, day 50 though. 40 more days to go!

Day 49: Core Synergistics & Weigh-in

Normally Wednesdays are rest & weigh-in but I need to adjust my schedule to get Tuesdays as a rest day. So, I'm just continuing through to the next stage. This week it's back to a more cardio based routine - Core, Yogo, Kenpo, Stretching etc. Core Synergistics was tough today with my pulled abdominal still bothering me. It's definitely getting better though.

Alright, on the numbers and I'm finally posting photos again. It's crazy comparing the photos to day one, there is definite improvement. I've surpassed 10 lbs. lost this week and lost more weight this week than any previous.













Final weight: 183.6 lbs.
Weight lost this week: 3.2 lbs.
Total weight lost: 11.2 lbs.

Day 48: Kenpo X

Well, since Eva was up at 4/4:30am this morning there was no way I was going to fall back asleep at 5am Well, it wouldn't have been a really good sleep. So, I decided to drag my butt outta bed and get my workout done with. Feels good knowing it's not even 6:30am and my workout is already done. I have no idea what to do with myself tonite. I remember a time in my life where I would relax on the couch. I might attempt that again.

Day 47: Legs & Back followed by Ab Ripper X

Again, I forgot to post. Whoops. It was rush to workout, kill a hornet nest, eat and hang out with the family. Great workout though. My legs felt really good after this one. Very tight and strong. That lower abdominal pull is still causing some discomfort on some moves but it isn't keeping me from working out. Hopefully that heals up soon.

Oh yeah, on Sunday afternoon I got bored and took Eva on 3 mile run so day 46 was double workout day.

Day 46: Bonus post

10 POUNDS GONE!

11.6 lbs. to be exact. I seemed to skip right over the 10 pound mark which was 184 so I was really surprised when I saw 183.2 lbs. on the scale this morning.

Day 46: Yoga

Ahhhhh, relaxing Sunday yoga. It feels great but I still can't believe how much I sweat during it. I'm glad yoga is a part of this program, it's really helping me maintain & improve my flexibility.

Since yesterday was day 45 of this 90 day program, I guess I'm officially on the later half of the program. Only 45 more days to go! Not that I'm finished by any means. Hopefully day 90 will find me at a much more acceptable weight. A weight that I can maintain through maybe 3-4 day a week workouts rather than 6.

Day 45: Back & Biceps followed by Ab Ripper X

Didn't write about it this on Saturday because it was Saturday and the only thing less fun than working out on a Saturday is writing about working out on a Saturday.

Day 44: Plyometrics

Well, I finally pulled a muscle. Last night during Chest & Back I felt something go deep in my lower abdominal area while trying to pull out one more pull-up. I was hoping it would be better this morning but it has been bugging me all day. I was paranoid it was a hernia but it just appears to be a muscle pull.

The muscle pull didn't effect me too much today though. The only time it become uncomfortable was during lunges but even that seemed to disappear with time.

Tonite I wore my wife's heart rate monitor to get a better idea of where my heart rate was at, what its peak was and how many calories I burned.

I only peaked at 160 but the particular workout tends to bring muscle exhaustion before cardio exhaustion. I burned over 550 calories in 45min but what was really great is that 45% of those calories where fat calories. My wife said that was fantastic and that most of their clients only burn between 25-35%. It all has to do with where your heart rate is at while working out and where and when you peak. It was nice to know though.

Day 43: Chest & Back followed by Ab Ripper X

What a day. After work it was daddy duty as I spent a good hour assembling the play kitchen that grandma bought Eva today. By the time I was done, it was time for dinner. Tonight was probably the latest I got started on a workout. I think I finished at about 9:10pm

Two things made it easier to do tonight's workout.

1. Christy was willing to do it with me. A partner always makes a workout easier as you can push each other to keep going.

2. It was Chest & back. One of my favorite workouts. I love seeing my progression with push-ups and trying to beat last week's numbers.

Speaking of numbers, I beat all of last weeks numbers except in decline (1 less) and diamond (2 less). However, overall I did 12 more push-ups than last for a total of 166 push-ups. Way back in week one, I only managed 99. That's 67 more push-ups!

Day 42: Rest & Weigh in

It feels good to take the night off. I'm going to enjoy relaxing.

Final weight: 186.8 lbs.
Weight lost this week: 1.6 lbs.
Total weight lost: 8 lbs.

Day 41: 3.25 mile run

Ahhh, cardio day. I was on baby duty so nothing is easier than taking a jog. Eva slept for most of it but I think she missed a pretty good run. Felt really good out there today and worked up a killer sweat. I felt really strong at the end too which is a good sign.

Day 40: Legs & Back followed by Ab Ripper X

Wow. 40 days. Seems like I've been doing this forever now and I'm not even to the halfway mark!

I did not think I was going to have a good workout today. I was just beat going into it and started off a bit sluggish. I really hit the zone early though and finished surprisingly strong. By the time I got to the Ab Ripper portion I was really cruising.

I hit a new low this weekend that didn't involve drinking, partial nudity or livestock. I hit 185 which I was pretty stoked about. The thing about new lows is that don't become a standard high for about a week or more it seems. It's been quite some time since I was registering in the 190s so I'm glad to be consistently below that.

I really have to thank my wife Christy though for all her support in this. I would not be where I'm at if not for her. The daily 1hr+ commitment this takes is tough on both of us. By her taking care of Eva's nightly feeding & bathing I'm able to get my workout in. If not for her allowing me to get these workouts in, this would be impossible.

Thanks wife!

Day: 38 & 39 ~ Back & Biceps, Ab Ripper, Yoga

I was too busy on Saturday to post. I left early with Eva for Oconomowoc to check out the Festival of the Arts. The taekwondo school where I got my start was performing for their 17th year there. It was a great chance to see a bunch of the students again. The last time they all saw me, I was between 195-200lbs. It was great to see their reactions to the weight I've lost. It's harder to notice when you see yourself everyday.

After the festival, it was off to our neighborhood block party. Mmmmm, beer and grilling. While at the Festival, I was able to find a tuna fish pita pocket and bottled water. The health choices at the block party were not so easy to find. I kept it 2 Miller Lights and had some taco salad. We excused ourselves early and I still got my workout in before 7:30pm.

Rather than push it that late again, this morning I did my yoga as soon as I got up. Now I won't have my workout hanging over me all day.

Day 37: Plyometrics

Still feeling sick. Not as sick as Wednesday but enough that the couch was more tempting than working out. Still pushed through plyometrics which is a tough one when you're not feeling it.

I also picked up Madden 2010 today. I wasn't going to let myself play until I got my workout done though. It was a nice treat to sit down and beat the Vikings in OT tonite.

Day 36: Total Body Plus followed by Ab Ripper X

Still not feeling 100% yet. I'm hoping by tomorrow I'll have this cold kicked though. This was my first time doing the Total Body Plus workout. It was exactly that, a little bit of everything to make you hurt all over....

pushups, pullups, lunges, curls, squats, etc.

It was tough to push through this one and I was glad when it was over. Here's to some better health this weekend!

Day 35: Rest & Weigh in

Ugh, so sick. Slept for two hours after work today. I hate summer colds.

Final weight: 188.4 lbs.
Weight lost this week: 1.7 lbs.
Total weight lost: 6.4 lbs.

Day 34: Kenpo X

If there is one thing I hate more than starting a workout at 8pm it's summer colds. So, you can imagine how I felt tonite working out late and feeling like crap. Aches, chills & a runny nose do not make working out fun. I really wanted to phone it in tonite.

This was my first time doing the Kenpo X workout. It wasn't a bad cardio workout. Being a 3rd Degree black belt had its advantages here. My only problem was that I found myself constantly critiquing their technique and form which at times was pretty bad! Plus, I've never heard a front kick called a "ball kick".

Ughhhh. Feel like crap. Must sleep.

Hopefully I'm feeling better tomorrow. My plan is to skip my rest day tomorrow and start right up again so that my rest day falls on a Tuesday. Tuesday & Thursdays are the toughest days to get a workout in so if I can make one a rest day it will help.

Day 33: Legs & Back followed by Ab Ripper X

Not feeling it today. Work was one of those looooooooooong days with not a whole lot to do. It really felt like a 14 hour day instead of 8. It's amazing what that does to your energy levels when you got home. If I was not committed to the program I probably would have phoned it in today. I pushed through it though and this is not one of my favorite workouts.

I have big legs that are extremely strong so you think this would be a breeze, right? Wrong. 21 years of martial arts have given me fantastic fast twitch muscles but holding lunge after lunge tires my legs quick. I'd much rather throw 400 roundhouse kicks into a heavy bag any day.

Hopefully tomorrow will find me with a bit more energy.

Day 32: Yoga and 2.5mile Run

Now that my wife Christy is a rep for Advocare we get all sorts of great products. I've been taking Catalyst and Slam. Slam gives you a nice burst of energy that really helps you push through tough workouts. Catalyst is great for maintaining energy levels and muscles when you are on a restricted calorie diet.

I took the Slam today before Yoga and was left with enough energy to get in a 2.5 mile run before the storms hit. It felt good to run without Eva today. Not having to push the jogging stroller was a nice change of pace. However, the 90 degree and extremely humid weather was another story.

The weight seems to be coming off nicely now. It was Thursday night that I finally hit the 180s at 189. Yesterday I was at 188 and this morning I was at 187. It would be awesome to finish in the 170s.

Day 31: Back & Biceps followed by Ab Ripper X

Back to strength training as we focus on the back & biceps. I didn't realize there were so many variations of the curl! Great workout for for the arms though but it was my upper back that was burning.

After getting so exciting seeing that "8" yesterday in the tens spot, I was surprised to see it joined by another 8 in the one's spot. 188.4 today!

Day 30: Plyometrics

Woo hoo! 1/3 of the way down and still going with it. Not a single missed workout.

Put yourself in this situation:

You normally get out of work at 4pm. It's been a long week. At 3:30 in the afternoon a late change comes across your desk. Crap. Instead of getting out at 4pm you now get out of work at 5:15pm. Traffic is much worse now. You have to stop and pick up some groceries on the way home. Now you get home at 6:30pm Do you still get in your 1hour workout knowing you won't be done until 7:30pm - on a Friday no less. I did.

That's why I'm going to get results.

Day 29: 2mile run followed by Chest & Back followed by Ab Ripper X T

More progress today. The last time I did this routine I did 130 total push-ups. Today I did 154. I'd love to hit 200 by the end of the 3 months. The biggest improvement was in standard push-ups (52 from 39), military (14 from 6) and diamond (24 from 15).

Why did I throw in a run before an hour long workout? Well, this is Wisconsin and it's festival and fair time. The best food comes out at this time and 99% of it is terrible for you. State Fair started this week and new treat this year is chocolate covered bacon. Yes, you heard right. Last week I tried chocolate chip & bacon cookies and found them absolutely delicious. I actually had already eaten two before I found out there was bacon in them.

Anyways, the State Fair staple is the cream puff. It looks like a giant hamburger but instead of buns, it's a light pastry and instead of beef, it's a giant helping of whip cream. The whole thing is then sprinkled with powdered sugar. The ones at the fair are about the size of a dinner plate. Our cafeteria at work was serving one's the size of a saucer today. I couldn't resist but promised myself I would run at least 2 miles before my workout to make up for it. Gotta earn it, right?

I've really been trying to develop a "earn a treat" lifestyle. Want fast food, gotta earn it. Want to play Xbox Live for an hour with some buddies, gotta earn it. It's not easy but you feel a whole lot better knowing you earned it.

Bonus: Day 29.5 (after workout, after shower)

189.4!!!!!! Finally! You have no idea how thrilled I am. I honestly cannot remember the last time the number 8 was in the tens spot. The only time an eight was in my weight was when I was 198 and then I was just thrilled to be under 200. It doesn't sound like much but this is huge to me and my motivation has just went through the roof.

Day 28: Rest & Weigh-in

I took pics tonite but will have to go back and actually post them. Or maybe not. They aren't much to look at once again, so maybe I'll just spare everybody. I never got sun like I promised. Well, this is now 4 weeks in. Tomorrow starts phase 3 which is back to lifting again. The rest did me some good today. I'm seriously beat. I fell asleep on the couch tonite and I'm making this post while my iPod gets updated.

Here are some notes for this month: Just under 5 pounds lost. Gained two notches on my belt. Pants definitely getting looser. I'm feeling good. Once thing that ticked me off today was my wrist. I noticed my watch was loose. I think I managed to lose weight in my forearms. I didn't realize my arms needed to lose weight. Why can't it just take it from the gut?

Final weight: 190.1 lbs.
Weight lost this week: 1.7 lbs.
Total weight lost: 4.7 lbs.

Day 26 & 27: Core Synergistics & Yoga (plus a run)

Day 26: Core Synergistics

This was the second time around on Core Synergistics and I still love it. Felt a lot more comfortable doing the drills & exercises the second time around. Still my favorite workout of the bunch and it leaves your core feeling great. Time got away from me though and I forgot to post!

Day 27: Yoga (plus a run)

Another difficult day schedule wise. I was going to have the baby after work until 7:30pm and I knew it would be difficult to get my workout in that late at night. My only option was to workout in the morning. The problem was that I needed to get to work early as well (I start at 7:30am already as it is). So, I got up at 5:00am and worked out. Yoga in the morning feels great and is probably the easiest of the workouts to do waking up.

After work, I decided to try a new jogging route with Eva. It was only 2.5 mile run but it felt great as second workout. I've been trying to find a route that involves less street crossing and quieter streets. This one seems to have both.

Day 24 & 25: Yoga and Heavy Bag

Thought I skipped a day? Yesterday was very tight schedule wise. With Christy working until noon, I was a baby duty. Working out is impossible with her unless it's jogging. Once Christy got home, I had 2 1/2 hours to workout, shower, eat, pack and head to Madison for the night. I got my yoga workout in but saved my post for today.

Last night, I got together with my friend Marc in Madison. We had tickets to the "Madtown Throwdown, a UFC style cage fighting event. We saw 12 fights over the course of the night - 5 amateur, 7 professional with 2 title fights. It was incredible to watch. You wanna talk about being in shape, these dudes were cut. I couldn't help but to pay close attention to the heights & weights and what that looked like on these fighters. Several fighters were my height or within an inch: 5' 8". Their weights fluctuated between 135 & 195 but all were completely ripped.

It was good motivation for me though. So, today I deviated from the schedule once again. Todays workout was supposed to be "Stretch X" which is simply that - stretching. I'm not worried about my flexibility. You wouldn't look at me and think I can do the splits but I can still get down with my front splits and still kick above my head. So, instead of stretching I beat on the heavy bag for 45 minutes (with sprints mixed in). It felt great.

Today I also wore Christy's heart rate monitor which keeps track of my average heart rate, peak heart rate and calories burned. My heart rate peaked at 178 which was a little lower than I had hoped for but I managed to burn over 500 calories in that time. Since, I'm currently taking a calorie burner you take 10-15 minutes prior to working out, it was probably much, much more.

Alright, that's all for now.

Day 23: Core Synergistics

This was a brand new workout in the program and my favorite so far. This was a lot of fun but a LOT of work. Every exercises had you working your core (back, chest, stomach, hips). Arms got a great workout too though. Lot's of plank work, push-up varieties and lunges. There were roughly 20 exercises with nothing repeated. I did really well with the first half and kept up well. Some of the exercises towards the end were just kicking my butt though. I look forward to doing this one again.

Day 22: 5 mile run

Woot! A new personal best for me today. I can't remember the last time I ran 5 miles.

Today started phase two with a new workout schedule. Today was supposed to be Yoga. With the wife working late tonite, I wasn't going to be able to do yoga and watch the baby. So, tonite we ran, and ran, and ran. I actually start to tire by the end of this run. My hips started to get a bit sore. Other than that, the legs and everything else felt good.

When Kenpo comes up on this week, I'll substitute for th missing yoga workout. Cookie day came and went again at work. That's 4 weeks now without touching a cookie!

Day 21: Rest & Weigh-in

Today marks the end of phase one. Tomorrow we start a new routine for week four. For rest today I taught my last taekwondo class for the foreseeable future. This year marked my 15th year as an instructor but added responsibilities at work and home made this a time to step back. So today was very bittersweet. I'm looking forward to having that time with my family but will greatly miss all of my students. They are a fantastic group of kids and it was very hard to say goodbye.

On an up note, I was able to fit into a pair of pants today that I couldn't even button 3 months ago. I'm also starting to notice more definition in my arms - especially in my forearms and shoulders. My stomach feels really solid underneath all that soft mushy stuff. I'm glad for all that since my numbers this week were not so hot. I'm averaging 1-lb. per week. Hopefully as I continue, my metabolism will improve and my body will start to burn some more fat.














Final weight: 191.8 lbs.
Weight lost this week: 0.4 lbs.
Total weight lost: 3 lbs.

Day 20: 4.5 mile run

It was another cardio day so I decided to run again. It's the easiest way to workout with the baby. Jogging strollers are the greatest invention. Unfortunately, the one tire started to get flat about half way into the run which just added resistance. Once again, the first 1/2 mile was the first but by mile 2 I really felt in the zone. I had to cut the run short again to meet Eva's feeding time. Sometime I need to go running without her to find out what my limit is. I really felt good the last 1.5 miles and felt like I could probably run another 20 minutes at least.

I grabbed a pair of pants this morning off my stack of pants I was too fat for. They fit great.

Day 19: Legs & Back followed by Ab Ripper X

I love this workout. Mostly because I have a very strong lower body and great balance so this is stuff I can actually do! In many cases I'm able to do more reps with more weight than the guys on the video. I get some of my self-esteem back after the girls on there smoke me on pull-ups.

One of the toughest exercises on this disc is the one legged wall sit. You sit against the a wall with legs bent 90 degrees. You start with one leg extended straight and you switch legs every 10 seconds for one minute. It's absolutely KILLER. Tonite was the first night I made it through the whole set.

I really pushed myself tonite to after my lunch decision. I had all intentions of having a chicken sandwich with veggies for lunch but I was wooed away. The meatlovers pizza looked so delicious and it was everything I hoped for and more. Sausage, pepperoni & ham. MMMMmmmmm. I only had one slice and I had side salad with it. Still made feel a bit guilty but hey, if it gets a few more reps out of me, it can't be all that bad.

Day 18: Yoga

Yoga is tough!!!! Still really struggling with some of the poses but enjoying it nonetheless. Another late night made this mornings workout a struggle. Felt great afterward though.

Day 17: Shoulders & Arms followed by Ab Ripper X

I finished the herbal cleanse program I've been on for the last 2 weeks and starting taking some new supplements that are supposed to increase calories burned during your workout. All the supplements are Advocare products which my wife now represents through Peak Performance.

Workout felt really good today and my arms & shoulders are still burning about 45min after my workout. I was happy to see myself at 191 today as well. I went out to a ballgame last night. I had one bratwurst and really felt hungry for a second. I avoided the urge and went for the chicken breast instead. I also really limited my alcohol intake. I had one tall white russian & one beer. Usually when I'm tailgating with my college buddies it's 2-3 bratwurst and 6-8 beers. Hmmmm, how did I ever get fat?

Day 16: Plyometrics

I think this is my earliest post yet! 2 workouts in less than 12 hours.

Sacrificing an hour everyday to workout is tough enough but to try to get it in before work is insane. Especially when you start work at 7:30am. I'm leaving early from work today to go to a baseball game. Since I wouldn't be getting home until 10-10:30pm I knew the only way to get my workout in was to get up at 5am.

Luckily little Eva slept through morning and I could go without interruption. Working out in the morning is a lot tougher than the afternoon I think. I never enjoyed morning workouts. Since taekwondo practice was always after 6pm my body has been use to training at night for the last 21 years. Plyometrics are tough enough on a warm body but first thing in the morning is killer. I was definitely tiring more quickly this morning but I felt energized after.

We'll see how long I last today now!

Day 15: Chest & Back followed by Ab Ripper X

This has got to be the toughest workout session. To make it worse, it's followed by 15 minutes of abs. It's just killer!!!

I showed some improvements though from last week. I did 130 total push-ups compared to 96 last week. I consider that a sizable accomplishment. Here are the types of push-ups in this workout:

You do a set of pull-ups or weight lifts in between sets of push-ups. Then the whole routine is repeated - that is why there are two numbers for each set:
Standard: 22 & 17 reps
Military: 6 & 0 reps I was outta gas the 2nd go around
Wide Fly: 19 & 17 reps
Decline: 16 & 8 reps (compared to 4 & 4 last week)
Diamond: 10 & 5 reps (hate these!!!)
Dive Bomber: 6 & 4 reps

I'm not going to even go over pull ups. I still suck at them. I keep at them though but I'm still using the chair for assistance.

Day 14: Rest & Weigh-in

Well, I'm a little disappointed in my weight loss this week again. I really minimized my alcohol intake this week (3 drinks total) and avoided soda. I ate lean, no junk food or snack food. I really thought I would have dropped more. Though I finished today at 192, I was as low as 190 a few days ago. It's frustrating.

Well, there wasn't much rest today. I had a taekwondo class to teach. I got there early and warmed myself up. 100 jumping jacks, some running and then hard forms practice. Class was spent working on proper falling technique and some jujistu as demonstrated by our guest instructor. My left thigh is killing me from taking a knee there while in a sweep.

Some good things to take from this week...

Yesterday, I was able to go a full 8 minutes of heavy boxing on the heavy bag. I've never gone that long. Not only did I feel I had more energy, I felt a lot more strength behind my punches. If I had this strength & endurance the last time I was in the ring I would have won by KO instead of by decision.

I also feel I'm running longer & stronger.

I'm using a new notch on my belt!

I'll just keep plugging. Tomorrow starts a new week.













Final weight: 192.2 lbs.
Weight lost this week: 1.2 lbs.
Total weight lost: 2.6 lbs.

Day 13: Cardio

Bleh!

I went into work at 6am today to make sure I could get everything finished and I could get home on time. Not in the cards today. I didn't leave work until after 6pm tonite. Last thing I wanted to do when I got home was work out. At least it was cardio. I decided to wrap up the wrists and work out on the heavy bag. The heavy bag is a great way to get a full body workout. I mixed the heavy bag with jogging and sprints. Definitely worked the stress out.

Day 12: Legs & Back followed by Ab Ripper X

I'm beat. Not sure what else to say today. Lot's of pull-ups. For those not familiar with Ab Ripper X, it's 330 sit-ups in a 15 minute session. That's after an hour workout. Damn, these people are mean. I can't do all 330. It's several different sit-up exercises with 25 repetitions in each. On half of them, I can do all 25. On the others, I can get to about 15-20. Sometimes it's because my stomach is just burning and on others, my lower back starts to give. I have a really weak lower back. I don't think it helps that it has to support my gut. Hopefully as I progress here, there will be less for my back to hold up.

Day 11: Yoga

Ahhhh, that stretching felt good after my body getting tore up from the lifting this week. I worked up one hell of a sweat though. It's amazing how much sweating you can do practically sitting still! I am just ounces away from 190 today and so close to hitting that elusive 189 mark I've been wanting to hit since last weigh in.

Bonus: Went for a 3.5mile run this afternoon with Christy. Felt great too. After we hit the halfway mark, we switched it up for the homestretch: 1 min jogging, 1 min sprinting, 1 min walking. That seriously kicked my butt.

Day 10: Shoulders & Arms followed by Ab Ripper X

Whew. Day 10. Only 80 more days to go! That's not so bad. Right? Painful today. My allergies have been kicking my but all night and day today. Perfect excuse to pass on a workout. But no, still going. Alright, shower time.

Day 9: Plyometrics

Well, this was a bit easier the second time around but still a kick ass workout. My quads were killing me the most and squatting low became tougher and tougher. I really worked up a sweat in this one today. Feel good though. I registered my lowest weight yet but I'm still not below 190. My goal for next weigh in is to hit that mark.

Day 8: Chest & Back followed by Ab Ripper X

Today starts the repeat of last weeks workout schedule. It's about 2 hours after my workout right now and my shoulders & back are burning. In course of todays 56min workout, I did 96 push-ups of differing varieties. I still suck at pull-ups and needed the chair for assistance.

Today was made especially difficult by a terrible day at work that left me just wanting to hit the couch after work. I did manage to pass on "cookie day" at work. Cookie day was something I always looked forward to in my week. How sad is that?

Day 7: Rest

Well, not much rest. I planned my rest day to land on the night I teach taekwondo so I didn't have to squeeze in a workout afterwards. I still got a good sweat going night practicing forms.

Well, it's the end of week one. I feel good about myself. The weight loss was not as much as I hoped. Okay, not nearly as much as I hoped but I actually feel tighter all around. I couldn't believe that I ran 4 miles yesterday and didn't feel tired at the end. I think I made a lot of good progress this week and it's something to build on.

On to the results and the pictures. These pics look more like I'm documenting my pregnancy than my fitness. Looks like I'm late into my 2nd trimester right now.

Final weight: 193.4 lbs.
Weight lost this week: 1.4 lbs.

Day 6: 4 Mile Run

Well, there was a change of plans today. The schedule called for the Kenpo workout. I've already tried the KenpoX Plus workout and it's mostly cardio. Since my wife had to work late and I had the baby, I had two options. Wait for her to get home and work out at 8:30/9:00 or go for a run. I opted for the run instead.

I strapped Eva into the jogging stroller and we were off. I had just planned on taking our regular 3.5 mile route since I wasn't sure I could even make that while pushing the baby the whole time. The first 1/2 mile was the hardest as usual but slowly started getting better. By the halfway point I was really feeling good. My breathing was under control and my legs felt good. I ended up going an extra 1/2 mile for an even 4. I really felt like I could have gone 5 or 6 miles today.

You have to have flexibility in your workouts for when the unexpected comes up. I could have waited until much later tonite to work out but I didn't want to risk something else coming up where I'd miss it.

The concludes the first set of workouts. Tomorrow is the scheduled rest day. Of course it lands on the night I teach taekwondo so I imagine I'll still be getting a good workout in. Tomorrow also marks the end of week one which means new pictures and a new weigh in.

Day 5: Legs & Back followed by Ab Ripper X

Having a lot of lower body strength already, the leg portion of this was not too bad. Still very challenging and I'm sure I'll feel it tomorrow. The back involved a lot of pull-ups that I'm still struggling with....for now.

Day 4: Yoga

I woke up this morning again hurting everywhere. Not only that, the long work week and early Saturday morning left me exhausted today. Yoga was the perfect break for today. Not that it was easy by any means. I couldn't do a lot of the poses and holds on the DVD. I was definitely pushed but since Yoga helps build strength while stretching it felt so good on my aching calves, quads & hamstrings.

I decided against posting photos tonite like I originally said. I'll do them every Wednesday night before a new workout schedule starts. So, only a few more days until the next officially weigh-in and photo.

I'm actually already down 3 pounds and I'm really optimistic about hitting the 180s for the first weigh-in. I can't remember the last time I was below 190.

Bonus Post!! Day 3.5 - Run

Well, after Christy got home, she wanted to go for a run. I thought, what hell, I'll give it a try. I hate running. It's not enjoyable for me. The last time I ran was with Christy about a month ago. It was a 3 mile run. I had to stop and walk 4 or 5 times.

Well, today we ran 3.5 miles and I didn't have to stop once! All that work on the heavy bag in the garage paid off for my cardio.

Day 3: Shoulders & Arms followed by Ab Ripper X

This morning I woke up and felt I was hit by a truck. A truck that was hauling another truck and towing one in the back. My shoulders, chest, back & abs still hurt from day one and now my whole lower body from the plyometrics. I'm also short on sleep from putting in 50hrs in at work, plus teaching taekwondo, plus starting the P90X program not to mention getting up late & early with our 7 month old. I seriously need some sleep.

Todays workout was an hour of Shoulders & arms. 15 different exercises: 5 Shoulder, 5 Bicep & 5 Tricep. I picked up some more free-weights today and was using a mix of 10, 15 & 25lb weights. I think I need to add a 20lb set and then hopefully someday need a 30/35lb set.

I also picked up a tub of protein powder. My wife Christy reminded me that when strength training, I should be getting at least 20g of protein at every meal. I'm off to have a shake.

Day 2: Plyometrics

Very sore this morning. Very sore. My back & shoulders were on fire. Today was 1 hour of plyometrics - a workout focused on the lower body and using your own body weight for resistance. I've never jumped, squatted & lunged so many times in one day! These hour-long workouts are brutal! For the last month I've only been doing 20-25min workouts. Talk about a kick the butt.

I found this workout easier than the last but by no means easy. I have very muscular legs and great balance from 20 years of taekwondo. I'm very comfortable on one leg and jumping around. I did find I had to modify a lot of the routines towards the end because of burning hammies.

Weight: 194.0

Day 1: Chest & Back followed by Ab Ripper X

Starting weight: 194.8-lbs.
Waist: 36-38

Okay, let's get the pics out of the way. Damn, that USE TO be a good looking dude. I guess I should be happy I don't have man-boobs but the pale skin & beer gut are pretty bad. Looking at these pics and sharing them for all should be good motivation to keep up with this. I'll take pics everyday for the next 90days but I'll spare you all and only post weekly pics. Hopefully they get a little better each time. I promise to try to get some sun too.

Wow, what a workout. My back, shoulders & arms are still burning and it's about hour later. I'm going to hurt big time tomorrow but I know I'll sleep good. It was about an hours work of chest & back - mainly various types of push-ups & pull-ups mixed with some free weights. That was followed by a 15 minute ab workout. I could not keep at all with the people in the video. I did much better with the push ups than expected but I've been working on those a lot this summer. I can pop out about 20 before I start to tire and max out at about 30-35. I think I did about 100-130 push-ups throughout this workout. I'll have to start keeping a journal so I can better track my results.

That's all for now. Time for bed.

Who am I and where am I going?

Welcome! Thanks for joining me in a journey of sweat & transformation. I've decided to give the P90X workout program a try for the next 90 days and you're all invited to watch. If you haven't seen the infomercial, here's the the short of it:

Work out for 90 days following their DVD workouts & nutrition guide. You follow a specific training guide working 6 days in a row followed by a day of rest. The idea is total muscle confusion to avoid the dreaded workout plateaus.

Who am I?
I am the 29 year old father to a beautiful 7 month old girl Evalyn. I am husband to a gorgeous personal trainer. I am a graphic designer for Kohl's department stores. I hold a 3rd degree black belt in taekwondo. In my spare time I make customs football figures for fans & athletes all over the country - check out www.4StarCustoms.blogspot.

How did I get here?
I am no longer in great shape. Was I? You bet I was. Freshman & sophomore year of college was my peak. I was hitting the gym 1-2 times a week and martial arts training 6 hours a week. My strength was great and my endurance even greater. I was competing in the taekwondo nationals & junior olympics. I won two bronze medals. In 2000 I took the gold at state by beating the reigning national champion. I was sure favorite to take the gold at nationals. Unfortunately, just a month after state, I tore my ACL. I passed on surgery because it would mean missing nationals. Instead I competed with a torn knee. I held my own for the first two rounds but by the third I could no longer stand. I came back home and had surgery.

The long rehab brought my activity level to an all-time low. My partying however didn't slow one bit. I continued to indulge in our fine Wisconsin brews and kept Toppers, Papa Johns & Dominoes in business. I quickly went to from a 145lb. mean middleweight fighter to a 210lb. out of shape heavyweight joke. Sure, I can still kick above my head, break bricks with ease and hold my own in the ring but I know there's a better fighter inside.

Where am I going?
I'm now on a journey to get back in shape. My goal is not get my college sophomore body back - it's to get an even better body back. I'm done with excuses: bad knee, long day at a desk job, no time, sore this, sore that. I'm ready for a new me, a better me.

How will I get there?
Hopefully P90X will the answer. It seems like a varied enough workout to keep me interested. I'll be heavily relying on my wife Christy. As a personal trainer, she will be my guide. She'll be helping me with my form, my nutrition and my motivation. Hopefully those of you reading will follow me and keep me motivated - comment, critique, harass me & encourage me.

All right, let's get transformed!

Note: I do not work for P90X, I'm not sponsored by P90X and my results are indicative of what I put into my workouts and my nutrition. If I fail, I'm not going to blame the program, I only have myself to blame. It's merely a tool that works as good as the person wielding it.