Mega Workout

I've been off the radar mostly because I was away for the holiday weekend and it was my anniversary.  This lead to several days without working out and lots of eating.  I was overdue for an Ab Ripper X workout and I also was overdue for a gym workout.  Therefore I made the exhausting choice to do both today, including a jog to the gym in the 90 degree humid weather.  I decided since there were so many components I would just let my watch go for the entire workout.

Workout Sequence (weights and cardio)

• 3 minute jog to the gym
• 7 minutes of stretching
• 16 minute P90x Ab Ripper X routine (video copied to my ipod)
• Alternating sets of the LifeFitness Rear Deltoid @ 105 lbs, Pec Fly @ 165 lbs.  3 sets of each
• 3 sets of Icarian Lat Pulldown @ 145 lbs
• 3 sets of Icarian Angled Leg Press, 180 lbs of plates
• 2 sets of upright rows with 75 lbs preweighted bar
• 3 sets of Icarian seated calf raises with 70 lbs of plates
• 3 seats of dips using bodyweight
• 1 set of chinups
• 1 set of pullups, regular grip
• 1 set of neutral grip pullups
•  38 minutes of Precor 100i elliptical, with heart rate selected, 152 bpm as the goal.  30 minute routine with 3 minute warmup and 5 minute cooldown
• 5 minute walk back to apartment

Time = 1:52:46
Avg HR = 129 bpm
Peak HR = 160 bpm
K Burned = 1347

Ab Ripper X - Morning Workout

I finally got around to doing a morning Ab Ripper, before eating or having caffeine.  This workout I did 30 minutes after waking. 

Avg HR = 110 bpm
Peak HR = 142 bpm
K Burned = 138

Basically, this mimicked one of my nighttime workouts in stats, perhaps a nighttime with a warmup.  At any rate it seems that in order to get those workouts that burn more than 150 calories and get an average heart rate around 120 bpm, caffeine is a necessary component (not that that is recommended).

Ab Ripper X - 7:30pm

I had time to do the workout a little earlier than I usually do it on a weeknight, and so I thought I would strap on a heart rate monitor to see how I did.  I did not do a warmup.

Avg HR = 110 bpm
Peak HR = 146 bpm
K Burned = 137

So still my mid-afternoon workout several hours after consuming caffeine takes the cake.  I will try to do a morning pre-coffee Ab Ripper tomorrow as I do not have many (or any) morning Ab Ripper X workouts.  I'd also like to try one 30 minutes after having coffee, perhaps the following weekend.  I'll definitely have one or the other done tomorrow.

Ab Ripper X - 4pm Workout

I had coffee around 12 noon, and then walked around outside for a bit and had lunch around 3 (no caffeine with lunch).  I then came home and did this workout.  You will notice that my heart rate was way higher for this midday workout than my evening ones, and I was still 4 hours removed from caffeine intake.

Avg HR = 124 bpm
Peak HR = 157 bpm
K Burned = 180

You may also note that I am now at the point that I do every single repetition and I do the most advanced movement on all exercises.  Quite a change from when I first started in February, wouldn't you say?

Gym workout w/ Ab Ripper X Routine

Today I decided to do my gym workout and include the ab ripper workout.  I had to do the routine from memory, which by now was easy.  It was harder not to quit before the 25 were done (or 50 for mason twists) without Tony egging me on.  I think I may have done too many of the bicycles though, because my abs were on FIRE while doing those, which made everything else that much harder to complete (although I did).  I did complete it in about the same amount of time as on the DVD.

Gym Workout

• 3 minute jog to the gym
• 8 minutes of stretching
• Ab Ripper X
• LifeFitness Pectoral Fly/Rear Deltoid (reverse fly) Machine.  I did 3 sets of each exercise, going back and forth (so 1 back, one chest, then repeat twice more).
• 1 set neutral grip pullups (bodyweight)
• 1 set chin-ups (bodyweight)
• 1 set regular pullups (bodyweight)
• Strive Seated Pushdown Machine, 3 sets @ 110lbs.  This one has you select emphasis on different parts of the maneuver for each set by sliding a level.  The first emphasizes the middle of the movement (i.e. most resistance occurs in the middle).  The second emphasizes the end, and the third emphasizes the beginning.  You are supposed to take only 0-30 seconds between sets because of this.  It's a great idea.

Time = 47:09
Avg HR = 120 bpm
Peak = 162 bpm
K Burned = 485

Cardio - Precor 546i

The Precor 546i is just like the 576i, except it does not having moving handles.  This one too changes inclines and resistance.  Unfortunately, just like the 576i, the 546i does not recognize my heart rate monitor.  for my routine I selected "Weight Loss."  It then automatically starts a 28 minute routine + 5 minute cooldown.  You have to proactively select "options" to enter your age and weight, which I did.  Looking at my heart rate on my watch, I maneuvered the resistance levels up and down throughout the workout, while shouting answers to the Jeopardy show I was watching.  I spent most of my time shifting back and forth between Levels 10-16 of resistance.

Time = 33 minutes total
Avg HR = 140 bpm
Peak HR = 155 bpm
K Burned = 462 (watch); 352 (machine)
Distance = 2.83 miles (I didn't pay attention to whether it included the cooldown or not here)

As usual my watch was way ahead of the machine on calories burned.

P90x - Shoulders & Arms Workout and then Ab Ripper X

I decided to try the Shoulders and Arms workout since the only extra items you need for that one are resistance bands and a chair.  I cannot install the pullup bar anywhere in my apartment and so this will be the only muscle workout I post.  I took a five minute break and then went into an Ab Ripper routine.  I started the routine at 7:10pm.

P90x - Shoulders & Arms

This workout has around 8 or 9 minutes worth or warming up and stretching out muscles.  Then, similar to plyometrics, it has series of 3 exercises that you do two cycles of.  It goes, shoulder exercise, bicep exercise, tricep exercise, repeat.  Then there is ballistic stretching, and then a new set of 3 exercises fitting that criteria until around 4 minutes left, where you cool down and stretch again.  It is a decent workout, and I wish I had had a full set of weights to improve my performance and jack up my heart rate some more (as well as build more muscle).  I'd use the heaviest resistance bands you can find to increase your performance.

Time = 1 hour
Avg HR = 106 bpm
Peak HR = 143 bpm
K Burned = 465

I will say that my heart rate started to really climb into the 120s steadily in the last 20 minutes.  It took awhile to get it going, but it did finally get there.  I wonder if using 30 pound dumbbells would have improved that category, instead of my 20 lb resistance band with loops.

It is also important to remember that since this is not a cardio workout, but rather a muscle building workout, many calories will continue to be burned in the 2 hours or so after the workout as well.  Therefore, this may be one of those rare scenarios where my watch is accurate or under-reporting instead of being too aggressive.

See here for muscle workout calorie info:  http://exercise.about.com/od/exerciseworkouts/f/muscle.htm

Ab Ripper X

Since I was doing a workout right before this, I did not do a warmup.

Avg HR = 114 bpm
Peak HR = 141 bpm
K Burned = 149

Ab Ripper X - 3:30pm workout

I did a mid-afternoon ab ripper workout today, about 2 hours after finishing my last cup of coffee.  My heart rate was definitely way higher in the middle of the day, and it is possible I still had a jolt of caffeine in my system.  I also now complete all 339 repetitions and do all the advanced movements.

Avg HR = 120 bpm
Peak HR = 155 bpm
K Burned = 169

As you can see the average is about 6-7 bpm higher and the peak is about 15-20 bpm higher.  Closer to caffeine intake and earlier in the day will do that.

Ab Ripper X - 9:45pm workout w/ modified warmup

Since these Ab Ripper workouts have been getting a little stale I've left out a few as the information would have offered nothing new.  I did a 9:45pm workout, about an hour earlier than I normally do, to change things up a little.  I also stretched a little and then did 50 jumping jacks and then immediately started the DVD so that my heart rate would be up at the beginning of the workout. 

Avg HR = 111 bpm
Peak HR = 142 bpm
K Burned = 140

As you can see, no dramatic differences.  I think I am getting to that point that it is harder and hard to get my heart rate to spike upwards as I am in better shapes.  You'll notice this with my last Yoga workout as well.  I'm at the point in Ab Ripper were I am completing 334 out of 339 reps in the routine and I am doing the more difficult options on 3 of the exercises that have options.  I think I am in just better cardio shape overall now, but I will keep looking at ways to get the heart rate up and calories burned without having to load up on caffeine.

Ab Ripper X - Midday Workout w/ warmup

I did this workout in the middle of the day approximately 2 hours after finishing my coffee.  I also did my usual 3 minute warmup.  As you'll see, being earlier in the day, and closer to the time I had caffeine intake, my results were a little better.

Avg HR = 116 bpm
Peak HR = 147 bpm
K Burned = 155

Perfect Pushup 4 Routine Workout & Ab Ripper X @ 11pm - 99% complete!!!

So tonight I did the same thing that I did last Wednesday, but instead did the full 4 set (i.e. second week) original Perfect Pushup workout.  Besides the regular, wide and close pushups, there is also a chair pushup which is where you do a regular pushup, but with your feat on top of a chair seat  while the Perfect Pushup bars are on the ground in their regular pushup position (kind of like doing a decline press).  I did my usual 2 minute drill of 14 reps, 10 reps and then 6 reps.  I did the 4 over the course of 75 minutes.  I meant to do it within an hour again, but I got sidetracked by the phone, lol.  I waited fifteen minutes after completing the last rep (the close pushup), and then did an ab ripper workout.  I did not do my warmup since I had done the Perfect Pushup routine.  Shockingly this put me at my usual 11pm Ab Ripper workout.

Here are the results in the order the routines were done.  You'll notice that with each successive pushup routine my heart rate and calories burned go up, until the last one.  I got my phone call between the third and fourth and took too long of a break.  My ab ripper x routine gave similar results to other 11pm workouts when done with warmups.  The pushups were my warmup tonight.

Chair Perfect Pushup
Time:  2:00
Avg HR = 106 bpm
Peak = 111 bpm
K Burned = 15

Regular Perfect Pushup
Time = 1:54
Avg HR = 111 bpm
Peak HR = 126 bpm
K Burned = 16

Wide Perfect Pushup
Time = 1:55
Avg HR = 122 bpm
Peak HR = 136 bpm
K Burned = 20

Close Perfect Pushup
Time = 2:00
Avg HR = 113
Peak HR = 124
K Burned = 18

Ab Ripper X
Avg HR = 108 bpm
Peak =  141 bpm
K Burned = 131

Tonight I did 344 of the 349 Ab Ripper X reps.  Not bad for only completing around 170-190 when I first started.  I completed the reverse bicycle for the first time ever.  On fifer scissors, I did 23 of 25 and did the first 20 in a row.  On heels to the heavens I did 22/25.  I completed everything else.  I did all 50 mason twists, did the hardest version of leg grabs (one grab, leg in), and did cross leg situps instead of wide leg.  I even put my hands in the air for the in and outs.  This just goes to show if you stick with it and don't get frustrated during the first several weeks of doing the routine, you'll get there!

Ab Ripper X 11pm w/ modified warmup

So for some reason I can't seem to find time to do this workout until late at night.  At any rate since my heart rate is lower late night, I did my usual 3 minute warmup, but after stretches, right before I started the video, I ran in place again for another 30 seconds to get the heart rate back up over 100 for the start of the workout.  Sadly I don't think this made a tremendous difference.  More experimenting to come in the future to keep these workout entries fresh.

Avg HR = 110 bpm
Peak HR = 136 bpm
K Burned = 136

Ab Ripper X - 10pm workout w/ warmup

The title pretty much captures this.  I did an Ab Ripper X workout at around 10pm and did my, what is becoming, traditional warmup routine.

Avg HR = 108
Peak HR = 138
K Burned = 133

I am now pretty convinced that I will never get my heart rate jacked up enough at night short of doing some serious cardio beforehand.  I will try to do an early morning Ab Ripper X workout at some point to see.  I just can't seem to get that motivated, lol.

Perfect Pushup Original Workout & Ab Ripper X

I started out the evening doing the original Perfect Pushup workout that comes with the device.  It is regular, wide and then close pushups.  I have a max rating of 20, so in each of my two minute drills I do 14 reps, 10, reps, and then 6 reps within the 2 minutes.  So I did a grand total of 90 "perfect" pushups.  I spread the three 2 minute drills across 1 hour of time.  It would be next to impossible to do them right after each other without any sort of break as they are wayyyyy harder than a regular pushup...you'll know what I mean when you get to that third set in your 2 minute drill.  The diagram shows you how to set up the device for each type of pushup and which way to rotate.  There are even pictures depicting each phase in the complete movement.  I am proud to say I completed all three within the 2 minutes. 

Thirty minutes after finishing, I did an Ab Ripper X workout.  I did not do my warmup as I figured the Perfect Pushup routine was warmup enough.  Again I did these late night so my heart rate wasn't as high.

Here are the results in the exact order I did the routines.  You'll see that my heart rate goes up after the first routine as that sort of served as my warmup to get the blood flowing. The wide and close were almost identical.

Perfect Pushup - Regular
Time = 1:55
Avg HR = 109 bpm
Peak HR = 121 bpm
K Burned = 15

Perfect Pushup - Wide
Time = 1:56
Avg HR = 119 bpm
Peak HR = 136 bpm
K Burned = 19

Perfect Pushup - Close
Time = 1:56
Avg HR = 118 bpm
Peak HR = 132 bpm
K Burned = 19

Ab Ripper X
Time = 16:19
Avg HR = 109 bpm
Peak HR = 132 bpm
K Burned = 135

Ab Ripper X - 11pm workout

So there must be something to this body getting ready for sleep.  They say as the day goes on (sunlight dissipates), your melatonin levels rise and that gets you ready for sleep.  It seems every time I do a late night workout I just cannot get my heart rate up to the same levels as earlier in the day. I did my warmup and even that couldn't really get my heart rate to stay at a higher level.

Avg HR = 105 bpm
Peak HR = 126 bpm
K Burned = 123

You'll notice that my average heart rate is about 10 beats per minute lower than it normally is during this workout.  I will also add that my legs were really sore still from the two gym workouts I did this weekend.  I did not complete all 50 mason twists, did around 42, although I did do most of the rest of the workout, to about the same level as I did my last.  I did try leg in and one grab for the leg climbs today which burned infinitely more than when I normally do it.  Since that is the routine before the mason twists, that may have impact those results as well.

Ab Ripper X - 6pm workout w/ warmup

I did my what is becoming now, normal warmup routine before the ab ripper workout.  I tried doing the workout at a different time of day again (yesterday) to see the effect on my heart rate.  I will say this is the first ab ripper in which I felt like i completed almost 90% of it.  I did all 50 mason twists at the end (and the collapsed), and I did 20/25 scissors which is a new record for me.  I got through most of the cycling and completed crunchy frog.  On the "heels to the heavens," I left out just a few.  Otherwise I completed everything else.  For the leg climbs, I bring my other foot all the way in to make it harder now.  The increased physical activity that I am now able to complete may also have increased the results below.

Avg HR =116 bpm
Peak HR = 148 bpm
K Burned = 158

Ab Ripper X w/ Warmup @ 11pm

The title is pretty self explanatory and you know my warmup by now.  The only difference is I ran back and forth instead of in place.  I also stretched a little bit more after the warmup since my legs are still really sore from doing Plyo yesterday.

Avg HR = 114 bpm
Peak HR = 137 bpm
K Burned = 153

I will say that my heart rate didn't peak as high as it has in the past, but it also wasn't anywhere near the low.  Again, I did this late at night and it seems harder to get it to go as high the later in the day you do it.  But notice that my average stayed around the same despite the peak being lower.  That means I worked harder today and took less breaks.  I kept my heart rate up pretty constantly instead of allowing it to dip and then peak. 

Tonight was also the first night I made it through all 50 (he says 40, but there are 10 bonus) mason twists.  I am progressing.  Now if only I could make it through the bikes and scissors.

Ab Ripper X - Nighttime After Dinner with 3 minute Warmup

As the title said I did my 3 minute warmup (jogging in place for a minute, 30 jumping jacks and leg stretches) and then did the routine.  Unlike Saturday, I did this one later in the evening.  As you will see below my heart rate was lower than Saturday.  Perhaps this is because my body is transitioning to sleep phase as it is later in the day and it is harder to get my heart rate up.  I am not sure.

Avg HR = 110 bpm
Peak HR = 135 bpm
K Burned = 139

At least my average heart rate hit 110 and I did not have another late evening poor workout like I did a few weeks back.  I can thank the warmup for this.

Ab Ripper X - midday workout with warmup

Normally, my P90x routines take place in the evening since it is during the week.  Today, I didn't have time ot get to the gym and did an ab ripper workout around 12:30pm.  I did my one minute jogging in place, 30 jumping jacks and leg stretches.  I'm not sure if doing it midday made a difference but my heart was definitely going much more than when at night, even with the warmups. 

Avg HR = 127 bpm
Peak HR = 157 bpm
K Burned = 192

Again I can't stress enough how much better the workout goes if you warmup and get your heart rate going first.  You'll be more likely to burn some fat and extra calories in my opinion.

Ab Ripper X w/ Warmup

I repeated doing my 1 minute jogging in place, 30 jumping jacks and then 1 -2 mins of stretching my leg muscles before starting the workout video and my monitor.  Again I noticed the performance improvements.  My heart was beating faster and I feel like I had a better workout.  You be the judge.

Avg HR = 117 bpm (higher than usual)
Peak HR =151 bpm (during the Mason Twist at the end as usual)
K Burned = 162 (higher than usual)

Again keep in mind my watch's calorie counter is a bit aggressive, and so it is safe to shave a few off, maybe as much as 20 from what it says given the results from last Sunday at the gym when compared to the Precor machine.  Since I am using the same watch throughout it does show you if I improved in each workout in calories burned.  Also I do believe the heart rate is correct as I have hand checked it myself a few times and have come up with the same or almost exactly the same bpm.  Consumer Reports did say this watch's heart rate monitor is quite accurate.

Ab Ripper X with 3 minute warm-up

As I mentioned last Thursday I think the fat burning of the ab ripper x routine can be magnified if you warm up a bit before doing the routine.  I did not even burn 100 calories and my avg hr was real low last Thursday when I went into the routine without any warm-up.

For today's routine I did a 3 minute warm-up to get my heart going a bit and to stretch out my ab muscles.  I jogged in place for one minute.  I did 30 jumping jacks.  Finally I did a downward dog into a vinyasa which finishes in upward dog to stretch out the legs and abs.  Then I first started my heart rate monitor and the ab ripper x video.  I opened at 108, far better than the 80 I opened with last week.


Avg HR =112 bpm
Peak HR = 148 bpm
K Burned = 143

(For comparison last Thursday going cold turkey into the routine i was 96, 126, 98)  I highly recommend doing 3-5 minutes of warm-ups if not doing this right after some other routine or within an hour of doing another routine.  Ballistic stretches and some jogging in place and/or jumping jacks do the trick for me.