P90x - Core Synergistics

I had not done Core Synergistics for awhile and thought I would try it out again.  It is just as difficult as I remember.  I used a heavier resistance band this time around.  I also did this workout at 10pm at night, so being in an apartment, I had to go lighter on the jumps (I had forgotten about the halfback and the towel jumps when I put it in).  I still did those jumps just as light as possible so as to make it less annoying on my neighbors, but still keep my heart rate up.  I will say this workout makes me absolutely pour sweat more than any other workout I have done.

Here are the results:

Avg HR = 127 bpm
Peak HR = 161 bpm
K Burned = 671

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?

After Work Workout

Weight Training

• 3 mins jogging to gym
• 6 mins stretching
• LifeFitness Pectoral Fly/Read Deltoid Machine, 3 sets of each exercise, alternating 1 of each.  Read delt was at 105 lbs, pec fly was at 165 lbs
• 1 set neutral grip pullup
• 1 set regular pullup
• 1 set chinup
• Strive Seated Pushdown - 3 set option @ 130 lbs
• 3 sets Cybex Hip Adduction @ 110 lbs (also did one warmup set at 55 lbs)
• Abduction machine was broken and so I couldn't use it

Time = 27:30
Avg HR = 121 bpm
Peak HR = 151 bpm
K Burned = 288

eSpinner - Interval Workout, Level 5 (of 5), 30-35 minutes settings

Time = 31:39
Avg HR = 135 bpm, both watch and machine
Peak HR = 166 bpm (only available on watch)
K Burned = 438 (machine); 416 (watch)    This is a first!
Distance = 9.9 miles

Afternoon Gym Workout & eSpinner (from Saturday)

Weight Workout

• 3 minute jog
• 8 minutes stretching
• 3 sets dumbbell chest press, 55 lbs each hand
• 3 sets Icarian Lat Pulldown, 1 @ 120 lbs, 1 @ 130 lbs, and 1 @ 140 lbs
• 3 sets dumbbell shoulder press, 35 lbs each hand
• 3 sets Icarian Seated Calf Raise, 70lbs plates
• 3 sets Rope Pulldown at Icarian Cable Cross Station, 90 lbs
• 3 sets Icarian Angled Leg Press - 180 lbs plates
• 1 set chinups
• 1 set regular pullups
• 1 set neutral grip pullups

Time = 45:15
Avg HR = 119 bpm
Peak HR = 163 bpm
K Burned = 457

eSpinner Workout (the one that works with my chest strap)

I selected Level 4, interval training, and 30-35 minutes.  I will say I had a real hard time coordinating the recommended cadence and heart rate.  I found with the increased resistance, if I went their suggested cadence my heart rate would skyrocket way past my zone.  So for the most part, I just focused on my heart rate.  You'll notice that the machine and my watch where nearly completely in sync for this workout.  I am wondering if Timex has a piece of Star Trac now...lol

Time = 31:18
Avg HR = 141 bpm (machine); 141 bpm (watch)
Peak HR = 168 bpm (only given on watch)
K Burned = 439 (machine); 442 (watch)
Distance = 9.2 miles

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.