Had to cross-post from Carl Daikler's blog.
This is a truly inspiring and undeniable result - P90x made a difference for pro kicker David Akers!
Link
Wednesday, January 14, 2009
Saturday, January 3, 2009
Skier week 2
Here's my plan for this week - wish me luck! By day 6 I think I'll be spent (need to be ready for skiing next week, we have a storm coming ;)!
Day 1 Back and Biceps, abx
Day 2 Kenpo X
Day 3 Gym weights (my workout) and abx
Day 4 1/2 Yoga X/night ski
Day 5 CST, Abx
Day 6 P90 Plyo Legs
Day 7 Rest
In fact if we ski, I may modify this to include a rest day on skiing in place of CST or Yoga and push those back. Depending on next weekend that may affect P90 Plyo Legs also. It's as important at this point so close to my trip in 3 weeks to get comfortable on skis vs condition for skiing.
But this is a valid goal for week 2 workouts.
Day 1 Back and Biceps, abx
Day 2 Kenpo X
Day 3 Gym weights (my workout) and abx
Day 4 1/2 Yoga X/night ski
Day 5 CST, Abx
Day 6 P90 Plyo Legs
Day 7 Rest
In fact if we ski, I may modify this to include a rest day on skiing in place of CST or Yoga and push those back. Depending on next weekend that may affect P90 Plyo Legs also. It's as important at this point so close to my trip in 3 weeks to get comfortable on skis vs condition for skiing.
But this is a valid goal for week 2 workouts.
Skier workout results
Here's what I did for a workout last week:
Week 1
Day 1 Shoulders/arms and Ab ripper.
Day 2 Power 90 Plyo/Legs
Day 3 Core Synergistics
Day 4 Cardio-X
Day 5 rest
Day 6 Leg/core workout
Warmup!
circuit of next 3, 30 seconds rest in between
a Bosu squats w dumbbells 25, 30x2
b Bosu single leg hops 15x2,20
c overhand wide grip pullups 15,12,10
circuits of next 3, 30 seconds rest in between
d squat toe raise 135x10,185x9x2
e Dumbell press overhead/lunge 30x5,35x8x2 each leg
f reverse grip chinup 13, 13, 10
Break - 1 min
3 sets of next two
g leg press/toe raise 10Px9, 8P+50x10x2
h close grip pullups 14, 10, 10
i speed squats (15) left, then right, 10 more jumping
j alternating pullups 8 + 8 with chair - left shoulder sore!
k - Cooldown and stretch!
Day 7 Yoga X
Week 1
Day 1 Shoulders/arms and Ab ripper.
Day 2 Power 90 Plyo/Legs
Day 3 Core Synergistics
Day 4 Cardio-X
Day 5 rest
Day 6 Leg/core workout
Warmup!
circuit of next 3, 30 seconds rest in between
a Bosu squats w dumbbells 25, 30x2
b Bosu single leg hops 15x2,20
c overhand wide grip pullups 15,12,10
circuits of next 3, 30 seconds rest in between
d squat toe raise 135x10,185x9x2
e Dumbell press overhead/lunge 30x5,35x8x2 each leg
f reverse grip chinup 13, 13, 10
Break - 1 min
3 sets of next two
g leg press/toe raise 10Px9, 8P+50x10x2
h close grip pullups 14, 10, 10
i speed squats (15) left, then right, 10 more jumping
j alternating pullups 8 + 8 with chair - left shoulder sore!
k - Cooldown and stretch!
Day 7 Yoga X
Tuesday, December 30, 2008
Twas the night before P90xmas
Had to post this - from the beachbody forums ... St HortonClaus - I love it! :)
TWAS THE NIGHT BEFORE P90X
Twas the night before Christmas, and all through the Gym
Not a spin bike was moving, not even a rim
The plates were all racked on the plate trees with care,
In hopes that St. HortonClaus soon would be there
The wishers were nestled all snug in their beds
While visions of ripped abs danced in their heads
And Jim in his lifting belt and Karen in new gym shoes
Were just settled down for an iron-filled snooze
When out on the floor there arose such a clatter,
Jim sprang from the Couch to see what was the matter.
Away to the weight room he flew like a flash,
Tore open the door and made a great crash.
The light on the top of the new-polished floor
Gave the lustre of mid-day to equipment galore,
When, what to his wondering eyes should be fell
But a chin up bar, and eight pairs of dumbells
With a little old lifter so muscled and raw
He knew in a moment it must be St. HortonClaus.
He was dressed all in under armour, from his head to his feet,
and his clothes were all sweaty from intense muscle heat.
Tons of equipment he carried in his sack,
and he looked like a peddler just opening his pack.
More rapid than eagles his dumbells they came,
And he whistled, and shouted, and called them by name;
"Now five, now ten, through sixties for this mob
and made sure we were able to PICK THE RIGHT WEIGHT FOR THE JOB

His eyes--how they twinkled! The weights he could carry!
The nutrition plan he gave us with limited dairy
Your workouts aren't working, your proteins to low
P90X … now that's the way to go.
He clinched both his fists shouting this is not an illusion
To get ripped in 90 days takes MUSCLE CONFUSION,
12 intense routines ,, that;s what it takes,
While controlling your eating with good protein shakes
He was muscley and fit despite pushing 50,
and I smiled when I saw him, thinking man is this nifty.
He said just Press Play and vow to not quit
with P90x you j u s t h a v e t o BRING IT!
TWAS THE NIGHT BEFORE P90X
Twas the night before Christmas, and all through the Gym
Not a spin bike was moving, not even a rim
The plates were all racked on the plate trees with care,
In hopes that St. HortonClaus soon would be there
The wishers were nestled all snug in their beds
While visions of ripped abs danced in their heads
And Jim in his lifting belt and Karen in new gym shoes
Were just settled down for an iron-filled snooze
When out on the floor there arose such a clatter,
Jim sprang from the Couch to see what was the matter.
Away to the weight room he flew like a flash,
Tore open the door and made a great crash.
The light on the top of the new-polished floor
Gave the lustre of mid-day to equipment galore,
When, what to his wondering eyes should be fell
But a chin up bar, and eight pairs of dumbells
With a little old lifter so muscled and raw
He knew in a moment it must be St. HortonClaus.
He was dressed all in under armour, from his head to his feet,
and his clothes were all sweaty from intense muscle heat.
Tons of equipment he carried in his sack,
and he looked like a peddler just opening his pack.
More rapid than eagles his dumbells they came,
And he whistled, and shouted, and called them by name;
"Now five, now ten, through sixties for this mob
and made sure we were able to PICK THE RIGHT WEIGHT FOR THE JOB

His eyes--how they twinkled! The weights he could carry!
The nutrition plan he gave us with limited dairy
Your workouts aren't working, your proteins to low
P90X … now that's the way to go.
He clinched both his fists shouting this is not an illusion
To get ripped in 90 days takes MUSCLE CONFUSION,
12 intense routines ,, that;s what it takes,
While controlling your eating with good protein shakes
He was muscley and fit despite pushing 50,
and I smiled when I saw him, thinking man is this nifty.
He said just Press Play and vow to not quit
with P90x you j u s t h a v e t o BRING IT!
Saturday, December 27, 2008
Skier workout, week 1
I've come up with a workout I think should help in skiing.
It's based on some Beachbody workouts in a circuit of blocks of two weeks. I will probably modify this for a longer period at some point, more like 10 weeks ideally with different phases but for now I will try this for the next 3-4, before my Utah trip and see how things go.
Week 1
Day 1 Shoulders/arms and Ab ripper. Shoulders and arms are upper body that you need for traversing and maintaining balance and body stability.
Day 2 Power 90 Plyo/Legs - this is the core of the leg and body workout for skiing itself. It's kind of a combination between Legs/Back-X (leg portion) and Plyo-X.
Day 3 Core Synergistics - this focuses on the core muscle group, very important for powder and steep skiing.
Day 4 Plyo-X/Cardio-X - this one will be kind of play it by ear. I think two plyo's may be too much for some weeks.
Day 5 Yoga-X: need to do this for muscle stretching and overall fitness
Day 6 Leg/core workout - this is my own combo of leg and core exercises.
Warmup!
3 circuits of next 3
a Bosu squats w dumbbells
b Bosu single leg hops
c overhand wide grip pullups
3 circuits of next 3
d squat toe raise
e Dumbell press overhead/lunge
f reverse grip chinup
Break - 1 min
3 sets of next two
g leg press/toe raise
h close grip pullups
i speed squats (15) left, then right, 10 more jumping
j alternating pullups
k - Cooldown and stretch!
Day 7 rest
Week 2 next entry ...
It's based on some Beachbody workouts in a circuit of blocks of two weeks. I will probably modify this for a longer period at some point, more like 10 weeks ideally with different phases but for now I will try this for the next 3-4, before my Utah trip and see how things go.
Week 1
Day 1 Shoulders/arms and Ab ripper. Shoulders and arms are upper body that you need for traversing and maintaining balance and body stability.
Day 2 Power 90 Plyo/Legs - this is the core of the leg and body workout for skiing itself. It's kind of a combination between Legs/Back-X (leg portion) and Plyo-X.
Day 3 Core Synergistics - this focuses on the core muscle group, very important for powder and steep skiing.
Day 4 Plyo-X/Cardio-X - this one will be kind of play it by ear. I think two plyo's may be too much for some weeks.
Day 5 Yoga-X: need to do this for muscle stretching and overall fitness
Day 6 Leg/core workout - this is my own combo of leg and core exercises.
Warmup!
3 circuits of next 3
a Bosu squats w dumbbells
b Bosu single leg hops
c overhand wide grip pullups
3 circuits of next 3
d squat toe raise
e Dumbell press overhead/lunge
f reverse grip chinup
Break - 1 min
3 sets of next two
g leg press/toe raise
h close grip pullups
i speed squats (15) left, then right, 10 more jumping
j alternating pullups
k - Cooldown and stretch!
Day 7 rest
Week 2 next entry ...
Sunday, December 21, 2008
The new girdle craze? How about a solid core
You've probably seen the ads by now. "Look thinner instantly! No Diets, lose 2 dress sizes" or for men "get rid of embarrassing bulges and create that solid look to your midsection and chest".
What they are selling is basically what my grandmother used to call a girdle. They call it something else these days because that's such an outdated term. It seems like a great idea.
But what people are after, which does look healthier is a more solid core, the band of muscles from thighs to chest, including your abs, back and chest. Core muscles are very important in stabilizing your body and forming a foundation for building the rest of your musculature. Shoulders, legs, arms all need the core to be stable and solid to work hard and effectively. Your posture, which also affects your breathing starts with strong midsection.
A solid, lean core is a good indicator of risk of cardiovascular disease and heart attack also. We've all heard of visceral or belly fat. That fat (which you generally can't spot reduce) is a major health indicator. Insurance companies and health professionals look at the ratio between belly and hip size, and many tout it as more important than the oft quoted BMI or body mass index. The reason is that BMI doesn't take into account muscle vs fat so heavier people with a lot of muscle might appear obese compared with a lighter person who has little muscle. This is misleading. OTOH, if your waist is too big it indicates increased risk of diabetes and heart disease.
There are some good exercises for core strength in P90x Core Synergystics. For example, a lot of push-up exercises and stabilizing or balance exercises help with core strength. For instance, balance pushups, where you reach up with one arm then under does this. Core/Syn has dozens of these and it's intense! Traditional squats and deadlifts also focus on these areas. Skiing-specific exercises including many plyometric and balance exercises also help the core.
Another one I use for skiing is press/lunge. In this exercise you stand with your feet together, press two dumbbells overhead of a moderately heavy weight and then do a lunge forward on one leg (or backward) and then back up. Repeat 10 times for each leg. This will get your abs, legs, shoulders and arms.
But the point is, you want to look healthy in your middle and it's important to your health too - don't buy a girdle - you need to work on your core!
What they are selling is basically what my grandmother used to call a girdle. They call it something else these days because that's such an outdated term. It seems like a great idea.
But what people are after, which does look healthier is a more solid core, the band of muscles from thighs to chest, including your abs, back and chest. Core muscles are very important in stabilizing your body and forming a foundation for building the rest of your musculature. Shoulders, legs, arms all need the core to be stable and solid to work hard and effectively. Your posture, which also affects your breathing starts with strong midsection.
A solid, lean core is a good indicator of risk of cardiovascular disease and heart attack also. We've all heard of visceral or belly fat. That fat (which you generally can't spot reduce) is a major health indicator. Insurance companies and health professionals look at the ratio between belly and hip size, and many tout it as more important than the oft quoted BMI or body mass index. The reason is that BMI doesn't take into account muscle vs fat so heavier people with a lot of muscle might appear obese compared with a lighter person who has little muscle. This is misleading. OTOH, if your waist is too big it indicates increased risk of diabetes and heart disease.
A WHR of 0.7 for women and 0.9 for men have been shown to correlate strongly with general health and fertility. Women within the 0.7 range have optimal levels of estrogen and are less susceptible to major diseases such as diabetes, cardiovascular disorders and ovarian cancers.[3] Men with WHRs around 0.9, similarly, have been shown to be more healthy and fertile with less prostate cancer and testicular cancer
There are some good exercises for core strength in P90x Core Synergystics. For example, a lot of push-up exercises and stabilizing or balance exercises help with core strength. For instance, balance pushups, where you reach up with one arm then under does this. Core/Syn has dozens of these and it's intense! Traditional squats and deadlifts also focus on these areas. Skiing-specific exercises including many plyometric and balance exercises also help the core.
Another one I use for skiing is press/lunge. In this exercise you stand with your feet together, press two dumbbells overhead of a moderately heavy weight and then do a lunge forward on one leg (or backward) and then back up. Repeat 10 times for each leg. This will get your abs, legs, shoulders and arms.
But the point is, you want to look healthy in your middle and it's important to your health too - don't buy a girdle - you need to work on your core!
Sunday, November 30, 2008
A daily commitment, the most important prayer
Last Sunday at my church (before Thanksgiving, but just as relevant now) our pastor was on vacation and the pastor Emeritus, pastor Bob ran the service. He's retired and generally does things a bit slower. But I find his sermons are very meaningful and actually look forward to the message (not to take anything away from our normal guy - he has some great one-liner jokes now and then ;).
But the lesson, it actually derived from the children's lesson, which they get before going to Sunday school class started with a question. What was the most important prayer Jesus taught? Some clever people said the Lord's Prayer, which is a pretty good answer. But Pastor Bob argued it was his prayer of thanks.
The prayer of thanks was so important because Jesus prayed it every day before the sun came up and every evening before bedtime. He thanked God for all the things in prayer for the day to come and the day gone by. Twice a day, every day.
Bear with me, but I think our daily exercise affirmation has a similar effect. If you rise in the morning and spend some time thanking your body (and/or God if you believe in it) for your health, and preserving your temple, it becomes a central positive force in your wellness. Your mind, your immune system, your blood, your muscles, your endocrin (hormonal) systems - they all improve! It's very different working out once or even twice a day from 3 or 4 times a week. It becomes a part of life and a driving force for preventative health, in mind and body, in a similar way to the daily affirmation of thanks did for Jesus in spirituality.
Anyway, I thought that lesson kind of spoke to me in a special way so I thought I'd share it.
But the lesson, it actually derived from the children's lesson, which they get before going to Sunday school class started with a question. What was the most important prayer Jesus taught? Some clever people said the Lord's Prayer, which is a pretty good answer. But Pastor Bob argued it was his prayer of thanks.
The prayer of thanks was so important because Jesus prayed it every day before the sun came up and every evening before bedtime. He thanked God for all the things in prayer for the day to come and the day gone by. Twice a day, every day.
Bear with me, but I think our daily exercise affirmation has a similar effect. If you rise in the morning and spend some time thanking your body (and/or God if you believe in it) for your health, and preserving your temple, it becomes a central positive force in your wellness. Your mind, your immune system, your blood, your muscles, your endocrin (hormonal) systems - they all improve! It's very different working out once or even twice a day from 3 or 4 times a week. It becomes a part of life and a driving force for preventative health, in mind and body, in a similar way to the daily affirmation of thanks did for Jesus in spirituality.
Anyway, I thought that lesson kind of spoke to me in a special way so I thought I'd share it.
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