So recently I've discovered the beauty (if you consider pain and exhausting workouts beautiful) of Tabata Interval training.
For those of you who aren't familiar with Tabata Intervals, here is a great little summary.
I've designed some Tabata Interval Workouts, and I'm seeing pretty solid results. I was already in pretty good shape from doing two rounds (albeit the second round was broken up a bit by a hectic schedule) of P90X and was looking for a new challenge to spice things up.
Lemme tell ya, Tabata Intervals may not seem like they'd be tough, but given that you're pushing a muscle group as hard as you can for nearly 4 minutes at a time, you get exhausted. When you're training for strength and muscular endurance, this exhaustion is exactly what you're looking for to maximize efficiency in the muscle breakdown/rebuild process (given that you rest the affected muscle groups sufficiently).
This type of workout is extremely efficient because it achieves this exhaustion in a short period of time. It also kills two birds with one stone because your heart rate remains high throughout, giving you cardiovascular benefits as a bonus.
Here are the four workouts I've put together, including two Tabata Core Interval series. I combine each of the four workouts with one of the two core series to create one 70 minute workout of extreme intensity. I only do two of the Tabata workouts per week, so essentially I get two "cycles" per month, and trust me, two per week is all you need. On the off days I do some other cross-training type workout like Plyometrics, Kenpo, and I've taken to running over the past few months.
Remember, each exercise is done for 20 seconds on, 10 seconds off, eight times in a row, allowing for a one minute rest in between each exercise. Also, the weights noted on here are the ones I'm currently using, not what YOU should be using. Do what's right for you.
Day 1
Squat Jumps:
Pull Ups:
Standard Push Ups:
Hot Foot:
Full Supination Bicep Curls 25lbs:
Pike Press:
2 Chair Dips:
Day 2:
Mary Katherine Lunges:
Two Arm DB Rows 40lbs:
Fly Pushups:
Weighted 3-way Calf Raises 35lbs:
Hammer Curls 25lbs:
In&Out Shoulder Flys 15lbs:
Side Tri-Rise:
Day 3:
Single Leg Squats:
Chin Ups:
Plange Push Ups:
Hot Foot:
Outward Curls 20lbs:
Shoulder Press 25lbs:
Diamond Pushups:
Day 4:
1-Leg Wall Sits, 10 sec/leg, 25 lbs in each hand:
Congdon Locomotive 30lbs:
Plyometric (clap) Pushup:
Weighted 3-way Calf Raises 35lbs:
Standard Bicep Curl 25 lbs:
Seated Shoulder Flys 20lbs:
Overhead Tricep Ext. 20lbs:
Core Series 1:
Bicycles Forward:
Hanging Knee Kicks:
Weighted Masons:
Bicycles Backward:
Woodchopper 20lbs:
Up and Overs:
Rowers:
Core Series 2:
Crunchy Frog:
Hanging Bicycles Fwd & Bwrd:
Pfifer Scissors:
Reverse Crunches:
Cherry Bombs:
Weighted Banana Mason:
Hanging Plange:
Already, after only one cycle, I've seen an increase in muscletone around my midsection and my lungs feel stronger. As a caution, if any of you want to try these workouts, be prepared to work HARD. They're tough, but if you can get through them, you'll be tough in return.
BRING IT!!!
-RB
Monday, March 1, 2010
Wednesday, February 24, 2010
Holy shit! It's been WAY too long since I've made a post!
For any of you who actually read (past tense considering I haven't created any new verbage on here in a while) my blog, I'm sorry that I haven't posted anything new since my 90 day P90X finale. Since then, it's been well over another 90 days, and I'm happy to say that I'm still physically in great shape and continue to improve, though much has changed about my fitness goals since my first round of P90X.
First, my perception on time spent working out versus time invested in other things has changed. I recently came across a letter from the editor of Men's Health that changed my perspective on how I view the time allocated to exercise. To summarize, though I encourage you to read the letter, I think his perception on time is spot on.
Most people think time used for physical fitness is time spent. In other words, time is seen as a limited resource that when allocated for fitness yields no profit. I think this is wrong, and now view my exercise time as an investment that will reap great dividends in health, longevity, energy, and discipline. So the next time you think about skipping a workout, don't consider the time spent there as time sacrificed in lieu of other possible activities. Instead, think of your body as an investment banker and your fitness as the stock market. The more time devoted to fitness means more money in your pocket.
This whole time issue is important to me because I work two jobs, each with about an hour of total commuting. This leaves me little spare time - typically only one day per week to myself. I could have hopped on the lazy train and saved workouts for only zero to two times per week. I could have convinced myself that working that much was exercise enough (even though both jobs are rather sedentary). I could have allowed my day's end mental fatigue translate directly into my physical fatigue. But I didn't.
I found solutions like time management and variety. I discovered new eating habits (mostly through P90X) that helped give me the extra energy to work harder. I didn't settle for less when I wanted more, wanted that six-pack, and wanted more self-confidence. So for those of you who think I don't have time to workout or I don't have the energy to exercise, I have to say that if you think this way, then you'll never be fit, and you'll never be as successful as you want to be.
Learn to manage your time (as little as 30-40 minutes 3-4 times per week!) and make your fitness moments really count by working hard. If you do this, you'll see mental and physical results you've only dreamed of.
Another aspect of my life that's changed are my fitness goals. What initially started as a mission to not become a fat-ass turned into a desire, a drive, a passion to compete in something that has become a major part of my life (and kind of has been all along). I found a race called Warrior Dash, and I can't wait to participate in it (and other events like it such as Tough Mudder and Spartan Race).
Y'all might think I'm crazy, but aren't we all? Don't we all have strange, interesting, or just plain silly passions? I want to compete in fitness challenges like these. Notice that I said compete, not participate. I want to win these types of events, and this attitude is going to help me maintain a standard of never settling and always striving for something better.
That's all I have time to write for now, but hopefully I'll be adding posts at least once a week. I'll also be keeping you informed on my training for Warrior Dash and what my workouts are looking like (I've recently gotten into Tabata Interval training, which I'll explain in my next post).
Till then, work hard, play harder.
-RB
First, my perception on time spent working out versus time invested in other things has changed. I recently came across a letter from the editor of Men's Health that changed my perspective on how I view the time allocated to exercise. To summarize, though I encourage you to read the letter, I think his perception on time is spot on.
Most people think time used for physical fitness is time spent. In other words, time is seen as a limited resource that when allocated for fitness yields no profit. I think this is wrong, and now view my exercise time as an investment that will reap great dividends in health, longevity, energy, and discipline. So the next time you think about skipping a workout, don't consider the time spent there as time sacrificed in lieu of other possible activities. Instead, think of your body as an investment banker and your fitness as the stock market. The more time devoted to fitness means more money in your pocket.
This whole time issue is important to me because I work two jobs, each with about an hour of total commuting. This leaves me little spare time - typically only one day per week to myself. I could have hopped on the lazy train and saved workouts for only zero to two times per week. I could have convinced myself that working that much was exercise enough (even though both jobs are rather sedentary). I could have allowed my day's end mental fatigue translate directly into my physical fatigue. But I didn't.
I found solutions like time management and variety. I discovered new eating habits (mostly through P90X) that helped give me the extra energy to work harder. I didn't settle for less when I wanted more, wanted that six-pack, and wanted more self-confidence. So for those of you who think I don't have time to workout or I don't have the energy to exercise, I have to say that if you think this way, then you'll never be fit, and you'll never be as successful as you want to be.
Learn to manage your time (as little as 30-40 minutes 3-4 times per week!) and make your fitness moments really count by working hard. If you do this, you'll see mental and physical results you've only dreamed of.
Another aspect of my life that's changed are my fitness goals. What initially started as a mission to not become a fat-ass turned into a desire, a drive, a passion to compete in something that has become a major part of my life (and kind of has been all along). I found a race called Warrior Dash, and I can't wait to participate in it (and other events like it such as Tough Mudder and Spartan Race).
Y'all might think I'm crazy, but aren't we all? Don't we all have strange, interesting, or just plain silly passions? I want to compete in fitness challenges like these. Notice that I said compete, not participate. I want to win these types of events, and this attitude is going to help me maintain a standard of never settling and always striving for something better.
That's all I have time to write for now, but hopefully I'll be adding posts at least once a week. I'll also be keeping you informed on my training for Warrior Dash and what my workouts are looking like (I've recently gotten into Tabata Interval training, which I'll explain in my next post).
Till then, work hard, play harder.
-RB
Thursday, September 3, 2009
HERE THEY ARE, DAY 60!!!!
Day 1 images are first, day 60 images are second. The program is just unbelievable!!!!
Well it's safe to say that I'm a happy customer so far. Let's keep the transformation going through the final, most rigorous phase!!!!
Tip of the day - Think like a CAT, ha ha ha.
-RB
Day
Day 60 pics to come tonight
Hello reader. You will be happy to know that I shall be supplying 60 day pics tonight. Horray!
Tuesday, August 25, 2009
Into the second recovery week.
So my results so far with P90X have been nothing short of amazing... Don't believe me, see for yourself...
I'm onto day 50 today, and I've found that I can really mix and match the program up and still achieve great results. For example, this week I was supposed to do yoga X last night, but didn't feel like doing yoga and instead did the core synergistics. I'll do the yoga tonight instead.
I'm glad I'm still getting great results doing this, because I've recently started working at a second job, meaning that I'm going to be working anywhere from 60-70 hours per week with about an hour each day of commutting. This does not leave much time for working out, and I already know that I'm going to have to sacrafice one of the workouts per week, leaving me with 5 instead of 6. However, I might add Cardio X into one or two of the days where I do workout, and I would still like to get in the Stretch X whenever I can, but we'll see what my time gives me. It's going to be really tough to continue this rigorous program when two days out of my week I wake up at 6:30 to workout, then leave for work at around 8:30, stay there till 6:30, immediately go to my second job and start at 7:15 and stay there until 2:45 the following morning. Talk about a long day!
We'll see how I deal with this. I should be alright, but you never know. Fatigue is a harsh mistress, and as I found out last night, making it through a tough workout when you're tired SUCKS. I like the Core Synergistics workout, but because of how tired I felt last night when doing it, I didn't have nearly the enjoyment I normally would have. I guess I'll be doing nothing but working, working out, and sleeping Monday - Friday, and sometimes on Saturdays.
Life has also been getting me down a bit lately. I won't go into details (I don't think anybody knows ALL of them), but let's just say that when life rains, it pours, and when it pours, it comes with 200 mph winds. Oftentimes I think the workouts are the only thing that make me successful at something. It's strange, because not only do I have a job in a field I love, I have a second job that's also enjoyable, yet I'm not where I want to be (by a LONG SHOT, and mostly due to having almost ZERO free time) regarding finances, friendships, family relationships, and "love life" relationships. Because of this, I find myself dwelling on the negatives many times before I drift off to sleep (which has also made me unsuccessful in getting enough sleep at night too). The only thing that makes me feel successful is when I can look into the mirror each morning before my first job and see the results of real, hard, intense work.
That alone gives me the motivation to keep going, and without P90X to occupy this success craving aspect of my life, I would probably be extremely depressed right now. I'll just have to be patient with particular branches of life's tree and get through the next few months.
I guess that's why I'm doing this blog and posting results on Facebook. It really does mean that much to me and it is one of the few things I'm experiencing right now that makes me feel successful. It really is a life change, and though I know I have several positives that make life great, sometimes reality's clouds can block out even the brightest sunlight.
Yoga X tonight, ready to BRING IT!
Peace out playas
-Rob
I'm onto day 50 today, and I've found that I can really mix and match the program up and still achieve great results. For example, this week I was supposed to do yoga X last night, but didn't feel like doing yoga and instead did the core synergistics. I'll do the yoga tonight instead.
I'm glad I'm still getting great results doing this, because I've recently started working at a second job, meaning that I'm going to be working anywhere from 60-70 hours per week with about an hour each day of commutting. This does not leave much time for working out, and I already know that I'm going to have to sacrafice one of the workouts per week, leaving me with 5 instead of 6. However, I might add Cardio X into one or two of the days where I do workout, and I would still like to get in the Stretch X whenever I can, but we'll see what my time gives me. It's going to be really tough to continue this rigorous program when two days out of my week I wake up at 6:30 to workout, then leave for work at around 8:30, stay there till 6:30, immediately go to my second job and start at 7:15 and stay there until 2:45 the following morning. Talk about a long day!
We'll see how I deal with this. I should be alright, but you never know. Fatigue is a harsh mistress, and as I found out last night, making it through a tough workout when you're tired SUCKS. I like the Core Synergistics workout, but because of how tired I felt last night when doing it, I didn't have nearly the enjoyment I normally would have. I guess I'll be doing nothing but working, working out, and sleeping Monday - Friday, and sometimes on Saturdays.
Life has also been getting me down a bit lately. I won't go into details (I don't think anybody knows ALL of them), but let's just say that when life rains, it pours, and when it pours, it comes with 200 mph winds. Oftentimes I think the workouts are the only thing that make me successful at something. It's strange, because not only do I have a job in a field I love, I have a second job that's also enjoyable, yet I'm not where I want to be (by a LONG SHOT, and mostly due to having almost ZERO free time) regarding finances, friendships, family relationships, and "love life" relationships. Because of this, I find myself dwelling on the negatives many times before I drift off to sleep (which has also made me unsuccessful in getting enough sleep at night too). The only thing that makes me feel successful is when I can look into the mirror each morning before my first job and see the results of real, hard, intense work.
That alone gives me the motivation to keep going, and without P90X to occupy this success craving aspect of my life, I would probably be extremely depressed right now. I'll just have to be patient with particular branches of life's tree and get through the next few months.
I guess that's why I'm doing this blog and posting results on Facebook. It really does mean that much to me and it is one of the few things I'm experiencing right now that makes me feel successful. It really is a life change, and though I know I have several positives that make life great, sometimes reality's clouds can block out even the brightest sunlight.
Yoga X tonight, ready to BRING IT!
Peace out playas
-Rob
Monday, August 17, 2009
into the 40's
Hey there everyone!
It's been almost a week since my last post, but no worries, I'm still going strong with P90X.
I'm on day 43 and excited to do the final round of the chest, shoulder, and tricep workout of this phase. Ooooo, it's gonna be good. I'm still struggling with the back exercises in the back and bicep workout, using a chair for many of them, but I'm definately getting strong with the pullups in the legs and back workout (the pullups in the legs and back workout are less complex).
I've actually gained a pound or two since my day 30 pics, but my appearance continues to improve. I think that due to the breadth of my shoulders and thick legs, my weight probably won't drop too much lower than about 185. I think that though I'm still losing fat from my body, the muscle being built is replacing it. I mean, I didn't have THAT much weight to lose from day 1 (I'm surprised I've even lost 10 lbs!). So long as my athleticism, strength, and apperance continues to improve, I'll be a very happy camper.
Life is going to be very busy for me soon though. I've been looking for a second job part time, and if I get one out of the two interviews I've had, I might have to do one of the following: 1) cut one of the workout days from my routine (I'd probably switch between kenpo x and yoga each week, cutting one or the other out) or 2) do two of the workouts in one day (I would probably add kenpo x in the morning of my Monday workout).
I don't really want to do that, but I know I'll be too tired/busy to workout Friday if I work a Thursday night shift from 7 p.m. till 2 a.m., get up for work at 7:30 a.m., then go right to a Friday night shift at 7 p.m. again. YIKES!!! I need the extra money though (for things like nice furniture and a new car) and I'm willing to work hard for it. Life will be busy, but I'll only have to do this for about 6-12 months. I can handle it.
I'm excited for the next batch of photos, even though it is 2 and a half weeks away.
-RB
It's been almost a week since my last post, but no worries, I'm still going strong with P90X.
I'm on day 43 and excited to do the final round of the chest, shoulder, and tricep workout of this phase. Ooooo, it's gonna be good. I'm still struggling with the back exercises in the back and bicep workout, using a chair for many of them, but I'm definately getting strong with the pullups in the legs and back workout (the pullups in the legs and back workout are less complex).
I've actually gained a pound or two since my day 30 pics, but my appearance continues to improve. I think that due to the breadth of my shoulders and thick legs, my weight probably won't drop too much lower than about 185. I think that though I'm still losing fat from my body, the muscle being built is replacing it. I mean, I didn't have THAT much weight to lose from day 1 (I'm surprised I've even lost 10 lbs!). So long as my athleticism, strength, and apperance continues to improve, I'll be a very happy camper.
Life is going to be very busy for me soon though. I've been looking for a second job part time, and if I get one out of the two interviews I've had, I might have to do one of the following: 1) cut one of the workout days from my routine (I'd probably switch between kenpo x and yoga each week, cutting one or the other out) or 2) do two of the workouts in one day (I would probably add kenpo x in the morning of my Monday workout).
I don't really want to do that, but I know I'll be too tired/busy to workout Friday if I work a Thursday night shift from 7 p.m. till 2 a.m., get up for work at 7:30 a.m., then go right to a Friday night shift at 7 p.m. again. YIKES!!! I need the extra money though (for things like nice furniture and a new car) and I'm willing to work hard for it. Life will be busy, but I'll only have to do this for about 6-12 months. I can handle it.
I'm excited for the next batch of photos, even though it is 2 and a half weeks away.
-RB
Tuesday, August 11, 2009
still going strong
So it's been a little while since my last post, but there's not a whole lot new.
The second phase of P90X is definately harder than the first regarding the strength training workouts. The chest, shoulder, and tricep workout is brutal!!! But I love it!!! Ab Ripper X is going very well now, and the only exercise I can't make it through is the phifer scissors. That one is just plain tough for me. I can do all of the other ones though, and my abs are starting to look good!!! YES.
I missed Kenpo X this past week because I was driving around ALL DAY on Saturday and just didn't feel like doing it. Oh well, I think 5 workouts a week should be okay, and Tony Horton would forgive me, ha ha.
I can tell my legs are getting stronger, but the legs and back workout is still really tough for me to get through. I don't really like the workout, but it is effective. Hey we can't have our cake and eat it too all the time right?
I've grown into this routine quite well I think. I'm at day 37 and I'm feeling great and getting used to the intensity, mentally that is. My body, on the other hand, is still getting its ass repeatedly kicked by the huge boot that is Tony Horton. Can't thank him enough though! I'm already excited for day 60 pics!!!!!!
-RB
The second phase of P90X is definately harder than the first regarding the strength training workouts. The chest, shoulder, and tricep workout is brutal!!! But I love it!!! Ab Ripper X is going very well now, and the only exercise I can't make it through is the phifer scissors. That one is just plain tough for me. I can do all of the other ones though, and my abs are starting to look good!!! YES.
I missed Kenpo X this past week because I was driving around ALL DAY on Saturday and just didn't feel like doing it. Oh well, I think 5 workouts a week should be okay, and Tony Horton would forgive me, ha ha.
I can tell my legs are getting stronger, but the legs and back workout is still really tough for me to get through. I don't really like the workout, but it is effective. Hey we can't have our cake and eat it too all the time right?
I've grown into this routine quite well I think. I'm at day 37 and I'm feeling great and getting used to the intensity, mentally that is. My body, on the other hand, is still getting its ass repeatedly kicked by the huge boot that is Tony Horton. Can't thank him enough though! I'm already excited for day 60 pics!!!!!!
-RB
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