Started third week of Power90 yesterday. It's going well so far.

One of the most satisfying things about the whole experience is the fact that I now can do things with a lot more ease already. Can't wait to go to the next level of P90, and ultimately looking forward to P90X.

Also, 1000th post.

3/8/2011 10:56:56 AM

Quote :

"i just did that one for the first time last night. how the hell am i supposed to do one arm pushups after 50 million pushups? i feel like i got shot in the triceps (not buttocks)"

the first time i got to that part i laughed. then did some modified ones

3/8/2011 11:17:06 AM

I feel lame because I was personally excited tonight that now that I've started Week 3, I'm finally able to do the Child's Pose in Power Yoga.

I guess I was too heavy to do it before. Would always start falling forward, putting a ton of pressure on my head.

3/8/2011 12:27:34 PM

Quote :

"i just did that one for the first time last night. how the hell am i supposed to do one arm pushups after 50 million pushups? "

Pace yourself I guess.

As a tip: Following the mantra of always writing down what you do, I write down how many reps I can do un-assisted and then I put how many assisted reps in parenthesis or circle it. Assisted meaning push-ups with knees on the ground or pull-ups with a chair.

3/8/2011 2:00:14 PM

i feel like they should just focus on pushups and flys during the first part of the workout and then go into the true tricep killing exercises like dips and tricep extensions at the end. oh well, i should be able to handle it after a few more weeks. i used to be able to crank out pushups.

i def tried a few one arm pushups on my knees. that old lady got me beat.

3/8/2011 2:07:41 PM

According to Men's Health, When you do a normal push-up, you are lifting about 75% of your body weight. So for me, that is 160 pounds. So unless I am wrong here, that would mean if I were to do a one-armed push-up correctly, then I could basically press 160 pounds with one arm.?.? And that would stand to reason that I could bench at least 320 pounds?

Maybe my logic is flawed somewhere, but I know I really struggle to do more than one or two one-armed push-ups. But even then, that would suggest I could bench-press 320 pounds. I have never tried to do this (basically because I work out alone at my house so I never max myself) but I am fairly doubtful that I could bench that much.

3/8/2011 2:32:57 PM

The body and arm position and motion when you do a normal push-up is similar to that of a bench press.

The body and arm position and motion when you do a one-armed push-up is way different.

I don't think you can say "If I double my one-armed load, I can double my two-armed load and get the same results."

[Edited on March 8, 2011 at 4:14 PM. Reason : -]

3/8/2011 4:14:04 PM

^^ flawed logic definately.

I can do 80 pushups, but theres no way I could bench press 75% of my body weight 80 times.

3/8/2011 5:31:41 PM

When you do a pushup you use muscles in your torso and legs to stabilize lateral forces.
When you do a bench press much more of that stabilization has to be done by the arms.

I think when I weighed myself in a pushup position around 70-72% of my body weight showed up on the scale. I'd imagine your height (leverage) and proportions affect it.

3/8/2011 7:20:54 PM

Quote :

"I can do 80 pushups, but theres no way I could bench press 75% of my body weight 80 times."

I would be very interested to see you do 80 form-correct push-ups. That is, your chest touching the ground, your back remaining straight, your butt not sticking up. Going all the way down and coming all the way back up.

3/8/2011 9:13:05 PM

yes.....as could you after a while. Thats going straight down and straight back up with no pause time. I haven't max'ed in bench press in a few years, but I'm pretty confident I could get at least 245 right now. I weight 180. The last time I did any rep bench maxing was last year and I got 135 28 times.

3/8/2011 11:41:38 PM

I need a bicep transplant. I have never been able to do more than 15s and 20s for curls.

And I don't understand why my back does not get very sore. Every other muscle I work (especially my quads) gets sore after doing these workouts. My form can't be that bad.

3/10/2011 10:26:15 AM

When I did this program a couple years ago, I was also using around 20 lbs for most of the curling exercises. Now I use 35 lbs for most, and for a couple I even have managed to make it to 40 lbs.

I found that the key, like Tony says, is to keep maxing. So, let's say you can do 8 reps at 20 lbs at a certain exercise. Next time, push yourself and try to do 9 or 10 reps at 20 lbs. Keep doing this until you can do 12 reps at that weight, then the next time, use 25 lb weights but just do 6 reps, and repeat the process. Obviously, this process takes much more than just 3 months to make any big gains, but it works, I can promise you that.

3/10/2011 1:54:02 PM

bench press =/= push ups

[Edited on March 10, 2011 at 2:11 PM. Reason : ...]

3/10/2011 2:11:09 PM

^ So you like the idea of increasing weight 5lb at a time?

Also, has anyone else used Creatine Ethyl Ester? I read that it's best to take it for a month and then go off of it for a month so your body normalizes again but then you can get back on it. My question is, with shirt-off season coming up do I really want to tempt the creatine bloat monster? I got the Ethyl Ester because it absorbs better than the Monohydrate so you don't need to drink *as* much water so I guess what I am asking is does the creatine bloat monster come from the water you have to drink or from the creatine itself?

3/11/2011 9:34:16 AM

Quote :

"So you like the idea of increasing weight 5lb at a time? "

Yeah, definitely. I know some people will add weight a lot quicker, but I am pretty strict on myself when it comes to form. So basically, if I can do 12 curls, but I feel like I am kind of doing a "cheat rep" (as Tony calls it) then I don't increase the weights. I make sure I can do all the reps correctly, and maybe even then I will wait a couple weeks and make sure that day wasn't a fluke. Also, if a workout has you do two sets of an exercise (like Shoulders and Arms) then sometimes I'll do a set with my higher weight, followed by a set with my lower weight.

I think ideally I would prefer to increase my weights at 2.5 pound increments, but I have the BowFlex weights, and (at least with my set) I can only increase in 5 pound increments once I hit 25 pounds.

It's definitely a somewhat meticulous process, but I am willing to go that route because it really helps prevent injuries that could occur from biting off more than I can chew.

3/11/2011 10:57:27 AM

So I pulled something in my lower back last week while doing Kenpo X. Today's the first time I feel no pain.

I was on week 3. With a week off (Last thursday was the last workout I did), should I continue where I was or start over? I'm leaning towards starting over.

3/11/2011 11:13:24 AM

^^ I appreciate that. I have two sets of the dumbbells that come in the case with a variety of 3lbs and 5lbs up to 36lbs so I have a bit of wiggle room in terms of increments. Previously I had increased by 1-3lbs when the time came but I might have to give 5lb a try. Granted I am going into phase 2 soon so I know there are things in there that are a bit more rigorous than in phase 1. Now if I can only get this creatine thing solved...

^ I am sorry to hear about your back. They recommend not spending more than 6 weeks in any one phase even if you've had just a week off. You might could get away with starting over since phase 2 gets a bit more...interesting.

3/11/2011 11:22:13 AM

As far as increasing weights goes, I think doing negatives will help a lot. If you're on the edge of moving up 5, but you think you're not quite there, just move up. With curls, for instance, do one arm at a time, and use your other hand to assist if you need to. You're still maxing out and getting a gnarly pump without necessarily sacrificing form or reps.

3/11/2011 5:21:13 PM

Day 5 Had a couple of problems so far.. my wrists aren't very strong, so m having trouble doing yoga and all the pushups.. also he does the shoulder press standing up.. that really strains the back, I'm used to doing shoulder press sitting down, with back support..

3/11/2011 11:52:15 PM

45 days down, 45 to go!

3/16/2011 10:57:16 PM

I'm pretty thin and would like to put on muscle mass. I know p90x is non stop an hour at a time so there is a lot of cardio involved. Is something like p90x the best way to put on the lbs or should i be at the gym doing high weight low rep?

3/22/2011 2:48:22 PM

I am kindof in the same boat, and am just starting week 4. For me, I would do three of the workouts per week (chest/shoulders, back/arms, and legs) and do ab ripper X three days a week. Prior to starting P90, I lifted three days a week and considered myself to be in pretty good shape. But I will say p90 is a workout and I was sore after every workout. I did plyo one time and was brutal, but imo plyo is for people trying to lose weight and get into cardio shape. Plus working out six days a week for an hour plus is tough to do as is. I also tried yoga and hated it, so did not do it again.

So the three days of weights i listed above I would recommend, but the plyo/cardio/kempo was too much cardio for me, and I skipped week 4 workouts all together went on to week 5. I think Ive definitely gotten stronger but I think its too early to tell results

3/22/2011 3:41:00 PM

Try taking Creatine Ethyl Ester and downing protein shakes. It's largely about diet. When I started I was 142lbs. and now I am a solid 156lbs and look waaay better than I did at 142lbs. I know the yoga can seem weird and painful but trust me, it is crucial. The best way to approach yoga is to do it on a night when you don't have anything else going on. No distractions, no other noises, nothing. Just breathe, focus and succeed.

[Edited on March 22, 2011 at 4:03 PM. Reason : .]

3/22/2011 4:00:39 PM

Plyo is great for adding important leg muscle. My legs are bigger than they have ever been because I only worked glamour muscles in the past. I will be more sore in my legs after plyo than after legs and back. Also, the first 45 mins of yoga has GOT to add muscle because it is hard as hell on the quads and is a full body workout. You can probably just do that and skip the stretches and do ab ripper instead of yoga belly. Just my thoughts.

I still do the stretches though, it feels good.

[Edited on March 22, 2011 at 4:12 PM. Reason : .]

3/22/2011 4:10:58 PM

Quote :

"I'm pretty thin and would like to put on muscle mass. I know p90x is non stop an hour at a time so there is a lot of cardio involved. Is something like p90x the best way to put on the lbs or should i be at the gym doing high weight low rep? "

the only real cardio type workouts are plyometrics (day 2) and kenpo (day 6) unless you are doing the lean or doubles version. the other workouts are mostly weights, pushups, pullups, and lunges. for just about everything involving weights i'm doing 8-10 reps much like i would at a gym. p90x is nice because the workouts are very focused on whatever body part you are working without a lot of down time.

fwiw i'm in week 8 and have gained somewhere between 3 and 5 lbs

3/22/2011 4:46:45 PM

today is day 60, 30 to go! I missed the second yoga of the recovery week again, otherwise no missed workouts.

I started out at 5'9" 180.3 lbs, was up to 185.3 lbs at day 30, and am currently sitting at 181.5. i'm thinking a lot of the "gain" was making a conscience effort to drink more water which i was really bad about before although maybe there is/was some muscle gain as well?. i try to drink ~a gallon or so a day now where as before I really only had anything to drink with meals.

3/31/2011 11:10:53 AM

I'm losing weight and body fat but not really gaining muscle anywhere but on my legs. I think after I'm done I'm going to substitute weight training at the gym on some days.

3/31/2011 11:33:37 AM

^ You might just have to eat more quantity and eat more often if you really want to put on more muscle.

Sometimes it's a tradeoff. You're either cutting weight efficiently or you're building muscle efficiently and the difference can be as simple as a few hundred calories and some extra protein in either direction. Major muscle growth just isn't going to happen without excess fuel, but major fat loss isn't going to happen with excess fuel.

[Edited on March 31, 2011 at 12:24 PM. Reason : l]

3/31/2011 12:24:09 PM

Someone finally snaps on Tony
http://www.youtube.com/watch?v=ir3Wd5TYdfc&t=0m52s

4/5/2011 7:04:16 PM

i thought jim rome's take on yoga x was pretty funny

http://www.youtube.com/watch?v=8FTkPVc_cxk

4/5/2011 8:30:38 PM

^ this is hilarious. and totally true.

4/7/2011 12:09:37 AM

I don't think Crane pose is that bad. I held it for 38 seconds last time. I did look pathetic the first couple of times I did yoga. I wish I had videotaped myself so I can go back and laugh at it. I think it took a month to get used to it. I am TERRIBLE at the Warrior 3, Half Moon, Twisting Half Moon sequence. Putting all my weight on one leg for 5 mins is hard.

That Adam dude is a cyborg.

4/7/2011 11:01:31 AM

I agree.

I also have a lot of trouble holding the "Wheel" for the full minute or whatever.

When it comes to the Warrior Three/Half Moon/Twisting Half Moon sequence, I can generally do everything OK with the exception of the Twisting Half Moon. For that one, I just take Tony's advice and put my back foot down.

4/7/2011 11:08:18 AM

Just started doing the workouts on Monday. Whole body is sore, but you I'm trying to push through it. Yoga X and plyometrics were freaking animal workouts though

4/15/2011 12:06:31 AM

^yoga x and plyo are pretty legit. keep it up.

also, today is day 75 for me

4/15/2011 9:23:12 AM

Starting wk three today. The hardest thing for me is sticking to the schedule. Already noticing some changes in the way clothes fit. Chest and Back is the toughest for me.

5/7/2011 3:12:35 PM

Bump.

So how legitimate is muscle confusion?

The P90 Master Series (step between Power 90 and P90X) has "muscle confusion" in it, where there are multiple workouts that combine different muscle groups being worked into one workout. I know P90X is based on the same idea, and I'm curious to know if it works really well.

Curious to see the responses.

5/17/2011 10:14:22 AM

IMO it's not that much of a big deal. It's simply the work ethic and length of time you put into the program. So in other words, if you did the program but only repeated the "Month 1" workouts for 3 months, vice adding in "Month 2" workouts your results would be pretty much the same. In fact, I like the Month 1 workouts a lot more than Month 2 for several reasons.

This is just my opinion though, and other than my own empirical results and observations from doing P90X several times I have little to base this on.

5/17/2011 11:22:07 AM

Quote :

"my own anecdotal empirical results"

[Edited on May 17, 2011 at 11:56 AM. Reason : .]

5/17/2011 11:55:54 AM

I started on Sunday. I'm in decent enough shape but I'm taking Dr. Cox's advice and always hating the body you have. I did Plyo last night and besides nearly breaking plates downstairs I got through it... Barely. Very sore today. I imagine someone who didn't work out much before would really struggle getting through the full hours.

My biggest issue will be the nutrition aspect I bet. I probably need to sit at 25-2600 cals and that is hard for me.

5/17/2011 12:14:25 PM

^I started Monday with my roommate. Did plyo tonight. Got through it but will def. be sore tomorrow.

5/17/2011 9:59:48 PM

The second day after plyo was always the worst for me as far as soreness went.

5/18/2011 10:06:44 AM

my hip flexors were really sore after my first week but after that it wasn't ever anything that lingered.

5/18/2011 10:49:14 AM

I did the arms and shoulders one today. I definitely need some lighter DBs. My least is 20 and that's fine for the regular kickbacks and all of the curls but I couldn't do all the reps for the reverse grip kickbacks or either straight arm shoulder lifts.

5/18/2011 6:51:16 PM

I have been doing this for 2 weeks now. Struggling to complete every exercise still, but I have already lost 6 pounds. My protein intake is very high and I find myself eating less calories. Hopefully I will soon be able to complete every exercise without stopping. It's hard to imagine how working out like this 6/7 days a week wouldn't dramatically improve flexibility, strength, and endurance at the very least. That's not to say that the nutrition plan isn't the key to success, but I just feel that the physical expenditure would help anyone get stronger, faster, and more limber, even if they didn't shed the fat. However, over time the added muscle itself would melt away a lot of fat.

[Edited on May 19, 2011 at 8:30 AM. Reason : -]

5/19/2011 8:26:02 AM

yeah i'm still only half-assing it (3-4 exercises a week), and getting good-- not great results.

5/19/2011 9:14:55 AM

I don't know how am I'm going to do from one day to the next. I eat about the same amount of carbs everyday but have been bumping them up a little bit to get through these workouts. I quit drinking coffee for a bit and have been DYING during my workouts. I think I was addicted to caffeine so trying to stay off it a month.

I'm starting my second round of p90x and will supplement some days at the gym.

Sometimes it seems I will have super human strength on random days and can crank out 10 chin ups. I really wish I understood my body.

5/19/2011 11:10:54 AM

That happens to me too. The days I suck are usually when I had pizza or a hamburger for lunch, it makes a big difference for me.

5/21/2011 6:15:31 PM

So did plyo again this week (week 3) and got through it not too worn out. It took about 5 or 6 weeks last summer to get to this point. w00t

6/2/2011 9:43:24 PM