P90X — Let’s Do It Again

Update - 28 months later

6/11/20

Still on the grind. I don’t really use Tumblr anymore, but still occasionally posting progress to hopefully inspire someone else.

I’ve been working on my physique and strength, making some mistakes and learning along the way. You’ll notice my body fat has increased and decreased at various times, depending on whether I was focusing on getting stronger or getting leaner. A lot of that was, in hindsight, not as efficient as it could’ve been. Now I’d recommend people lean out to a comfortable body fat and then just eat in a small surplus while they put on muscle slowly over time. Then, if you feel the need to cut fat again, it’s a shorter, easier process.

Getting stronger and more capable - and, consequently, looking a bit better day by day. The path is long, but the journey is rewarding.

Lifting PRs:

Bench: 195 / Squat: 255 / Deadlift: 345

5/6/19

I’ve been consistent on my health and fitness journey. Just wanted to pen a little post to check in with where I’m at.

For the last year or so I’ve focused more on traditional strength training. I did stay in a deficit too long last year, and although I got light (158 was my lightest) I lost a lot of muscle. So I’ve been spending the last 6 months putting muscle back on my frame.

Current weight is 173lbs (had gotten up to 178 in my bulk a few weeks ago) and now starting to lean out again, but in a smarter way while maintaining strength and size.

Lifting PRs:

Bench: 185 / Squat: 225 / Deadlift: 325 / Overhead Press: 125

Here’s my physical progress over this amount of time, more or less.

People have been conditioned through generations of marketing to believe that the “food” that is served in chain restaurants and out of supermarket boxes is normal, and that not eating those things is “extreme”.

Until you break that mindset, and recognize that corporations do not make food, they scientifically create addictive toxins that you crave, hidden in or as food, you’re going to struggle to reach your goals.

8/3/2018

So I’ve not been posting regularly, but don’t let that fool you. I’ve been hitting it hard since P90X. June and July were particularly grueling, as I was doing full-body compound lifts 4x a week and running 4-7 times a week. My lifts were going up and so was my mileage. I was feeling like an animal...

...of course with that level of volume, I had some nagging aches and what-not but nothing major. That is until mid-july when I was helping a guy lift a generator into a truck. My back started to tighten up pretty bad that evening, but nothing totally out of the ordinary.

The next morning I couldn’t move. My lower back hurt in ways that were pretty scary. I was basically bed-ridden for 24 hours, and for 2 weeks still dealt with some pretty severe pain, though it was seemingly getting better. I had to quit all workouts out of necessity, which was really tough, considering how ingrained it’s become into my routine.

Luckily, I’ve been able to start again this week. I’ve got little to no soreness, and was able to run a little yesterday, lift some, and do an Insanity workout today -- and so far no pain.

These types of hiccups are bound to happen. They happen to every serious “athlete” (meaning they take it seriously) I know. 

Anyway -- I just wanted to document this quickly, as it was emotionally taxing, but temporary. 

I’m starting StrongLifts 5x5 as prescribed this week. I figure backing off on the weight in the first few weeks will be good for recovery as I get back into heavier loads.

Checking in again. After about 6 weeks of lifting (4 of which being 4x a week full-body compound lifts) I was starting to feel it in my lower back, right glute, and just general lack of motivation to train. These are classic signs of needing a recovery week, and it’s pretty much right on schedule from what I’ve read for folks training in a calorie deficit.

My lifts have increased nicely over this first month or so. Bench is up about 20lbs, squat is up almost 50lbs, deadlift is up about 80lbs...you get the picture.

My weight has been pretty wildly inconsistent, even with a consistent diet. After clocking in at 162 the first time, it shot up the next day (intense training) to 168! It’s been bouncing around in that area since, but mostly in the 163-165 range. My assumption is that it’s mostly inflammation from heavy and frequent training, mixed in with some small muscle gains. I objectively look less fat, so I’m not worried about it. I’d guess my bodyfat right now is in the 14-15% range. I’ll post some progress pics soon.

4/11/2018

Weight on day 1: 188 lbs

Weight on day 87: 167 lbs

4/9/2018

Today marks my official ‘completion’ of this round of P90X. I got sick last Friday, which forced me into a half-assed recovery week Friday-Sunday. So I missed my last Legs & Back routine. Oh well. 

I’m kicking off an upper/lower 4-day split moving forward. To start, just using my powerblocks, but with the intention of ordering a rogue rack and barbell setup in the next few weeks.

4/5/2018

Catching up from a busy week/weekend -- I’ve been on my game this week. Getting my workouts in, though now that I know I’m almost done with the program, I definitely am ready to move on to something new.

I’m about 164 when I wake up in the morning. My original goal was 160, and I’m not sure I’ll get there 100%, but I’m satisfied with the progress I’ve made this 3 months. 20 lbs lost is significant, especially at my frame size and body type. My clothes don’t just fit better, they don’t fit anymore. I bought some 31″ Levis to tide me over until I figure out where I’m going to settle in. I haven’t seen that waist measurement since sometime around 2010-2011.

My plan is to continue to cut until I feel like I’m around 10-12% bodyfat. I haven’t been officially tested or anything, but the look test tells me I’m around 15-17% right now. I’m planning on ordering a Rogue rack soon for the garage, as well as some bumpers and bars to be able to really work on strength and power at home. In combination with my powerblocks and bench, that should open up plenty of options for at-home strength workouts. Once I get to a low bodyfat, I’ll begin a clean bulking phase to put on some additional lean size.

It’s been more difficult to stay focused when feeling like i’m in this sort of ‘transitional’ phase between these plans...but I’m doing it.

3/29/2018

Today I was running short on time, so I replaced the p90x video with an abridged shoulders and arms workout. Still got a good pump and hit the major muscle groups hard.

Workout:

Everything is 3 sets.

Supinated Dumbbell Curls - 8 x 30lbs

Standing Dumbbell Shoulder Press - 8 x 35lbs

Overhead 2-Hand Dumbbell Tricep Extension - 8 x 40lbs

Hammer Curls - 8 x 30 lbs

Upright Dumbbell Rows - 8 x 35lbs

Chair Tricep Dips - max reps 

Dumbbell Curl Up / Arnold Press / Hammer Down - 8 x 30 lbs

Lateral Shoulder Raises - 8 x 25 lbs

3/27/2018

Got up and hit my workout before commuting today. Weighed in at a shockingly low 164.6 after that!

3/26/2018

The final results are starting to roll in. Today was the last time doing ‘chest and back’ this round. To celebrate, I’ll list my progress from day 1 to today below! I’m going to total the 2 rounds to make it more succinct:

Standard Push-up: 17 -> 45

Wide Front Pull-up: 3 -> 13

Military Push-up: 12 -> 22

Reverse Grip Chin-up: 3 -> 12

Wide Fly Push-up: 14 -> 42

Closed Grip Pull-up: 2 -> 11

Decline Push-up: 9 -> 24

Heavy Pants: 20 x 25lbs -> 18 x 50lbs

Diamond Push-up: 3 -> 15

Lawnmowers: 20 x 25lbs -> 20 x 40lbs

Dive-Bomber Push-up: 5 -> 19

Back Fly: 20 x 25lbs -> 20 x 40lbs

Also, I should note that my Ab Ripper reps have gone from 140 -> 341 reps over the same time. 

Steadiness and persistence are powerful agents.

3/25/2018

As my rest day was tuesday, I made up my missed kenpo workout w/ Core de Force today. Also broke through my 166 plateau for the first time.

3/24/2018

Today is supposed to be kenpo, but I missed yoga on tuesday so I subbed that in today.

If you haven’t tried this particular workout in the ‘yoga studio’ section of beachbody on demand, I’d recommend it. It’s not playing any games.

3/23/2018

Modified the workout a bit today just to mix it up. Replaced a lot of the squat variations with just plain squats with heavy weight.

Went lower rep, heavy weight for calf raises as well. Skipped the lunges as my left knee has been a little questionable lately.

It is what it is -- still got after it and did all the pullup variations as well.

3/22/2018

Today was a throw away -- no workout -- birthday dinner for a friend -- being that guy who doesn’t really eat because it’s pizza and he’s trying to eat clean... all of that.

3/21/2018

Today I replaced my p90x workout with an hour of racquetball followed by a session in the gym hitting these same areas. Moves included:

Chinups x 3 sets

Bent-over underhand barbell rows x 4 sets

Cable rows x 3 sets

Standing barbell curls x 4 sets

Hammer curls x 3 sets

Concentration curls x 3 sets

Cross-body hammer curls x 3 sets

Ab cable pulldowns x 3 sets

3-direction Roman chair leg lifts x 30

Hip Rock ‘n Raise x 30 

Heels to the Heavens x 30

Buddy push 3 direction leg lifts to failure