Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "P90X2"

Day 354 - P90X2 Base and Back Latest Numbers

Well, I posted my latest numbers for Chest, Back, and Balance, so here are my latest numbers for Base & Back as well:

Exercise - Round 1 reps, Round 2 reps

No Kip Pull-up - 15 reps, 13 reps

Plyo Frog Squat - 30 reps, 30 reps

Wide Leg Close Grip Chin-up - 15 reps, 13 reps

Chair Jump - 20 reps, 20 reps

Chin Pull - 16 reps, 14 reps

Plyo Lunge Press - 15lbs (each hand) 25 reps, 15lbs (each hand) 25 reps

V Pull-up - 12 reps, 10 reps

Surfer Spin (I do the "Run Stance Switch" from P90X Plyo-X) - 30 reps, 30 reps

Kippy Cross Fugly Pull - 16 reps, 16 reps

Jack-in-the-Box Knee Tucks - 25 reps, 25 reps

Quote of the day:

"If there is no struggle, there is no progress."

~ Frederick Douglass

Check out my new Website: tylerrobbinsfitness.com





Day 351 - P90X2 Chest, Back, and Balance Latest Numbers

I had a request the other day to post my numbers from Chest, Back, and Balance. Since I already went ahead and typed the numbers out, I figured I might as well put them in a blog. I am not bragging, because I am sure there are many of you out there who could best my numbers, but I know some of you folks like to compare your numbers to others to either feel better about yourself, or see how far you can push yourself if you try. Either way, 

here are my numbers from my latest round of Chest, Back,and Balance (some modifications): 

Pull-up X -16 reps

Plyo stability ball push-ups - 24 reps

Core crunch chin-ups - 13 reps

Push-up side arm balance on med balls - 18 reps with leg raise when balancing

Levers - 8 reps

4-ball push-ups - 34 reps

Chin pulls - 16 reps

The impossible - 14 reps

L pull-ups - 8 reps

3 ball plyo push-ups - 18 reps

Vaulter pull-ups - 16 reps

Elevated stability ball push-ups - 22 reps

In & Out pull-ups - 12 reps (I do plyometric pullups, alternating between close grip and wide)

Swimmer's push-ups 18 reps

4 grip pull-ups - 12 reps (3 "rounds)

Double wide push-ups - 34 reps

Double wide pull-ups - 10 reps (ZERO kipping)

Chattarockers - 12 reps

Towel pull-ups - 12 (some kipping)

Med ball push-ups - 17 reps (I just do 1-ball pushups, no plyo)

Quote of the day:

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."

-Vince Lombardi

Check out my new Website: tylerrobbinsfitness.com





Day 324 - Tough Mudder Training 2013

Yes, it is true, I am running Tough Mudder Toronto again this year. Since I competed in the World's Toughest Mudder 2012, I automatically qualify for the 2013 event. Because of this, I am using this event as less of a 'qualifier', and more of a 'prep' or 'tune-up' race. Plus, I am running the event with my wife, Nicole, who is a Tough Mudder newbie, so I will be helping her with some of the obstacles along the way. I hope I don't slow her down too much, as she is a fantastic runner!

My training for this year's event is scheduled to begin on Monday March 11th. That gives me 7 weeks of training, followed by a lighter week prior to the May 11th race date. I have changed my training strategy this time around, to go for less runs, but longer runs, working on my aerobic metabolism.

I am coming off Body Beast, so I have been resistance training for the past 3 months. My strength and endurance levels are actually quite high, so I should be able to make a relatively efficient transition to perform better and increase stamina.

One of my primary objectives during my training, as it was last year, is to improve my core strength/stability while also increasing my upper body strength/endurance. There are a lot of obstacles requiring upper body strength in Tough Mudder, so I want to be ready for them. Let me know if you have any questions/comments/concerns. If so, you can e-mail me here.

Weeks 1-3 (Strength/Preparation Phase)

P90X2 Chest, Back & Balance and additional core work
P90X2 Plyocide
P90X MC2 1on1: Shoulders & Arms MC2
Yoga & Core
P90X2 Base & Back
Off/Recovery
Run

Weeks 4-8 (Performance Phase)

Asylum Speed & Agility
Asylum Strength
Yoga & Core
P90X2 P.A.P. Lower
P90X2 P.A.P. Upper
Off/Recovery
Run

Yoga and core days will be used as I see fit. I have a plethora of both yoga and core workouts to use, so I will be subbing in what I see fit.

Quote of the day:
"Failures do what is tension relieving, while winners do what is goal achieving."
~Dennis Waitley

Check out my new Website: tylerrobbinsfitness.com





Day 178 - The Cost of Home Workout Programs

Whenever a discussion comes up regarding home workout programs, more often than not, folks seem to have issue with the price of working out at home.

I guess for me, I look at purchasing fitness gear as an investment. As cliched as it may sound, I purchase things as an investment in my health and fitness. Sure, exercise programs and equipment can be expensive, but they are purchased once, yet could potentially last forever!

When I purchased my first workout program (P90X) back in 2008, I didn't have a whole lot of equipment available to me, but I was still able to modify the program and do it the best I could. As the years have passed, I have made little investments here and there, picking up new equipment and other programs, which has allowed my collection of workout programs and equipment to grow!

The house I am currently in does not have a luxurious gym by any means, in fact, it is quite basic (refer to above video). But, one of the best things, in my opinion, is that it is my home and I feel comfortable there.

I get up in the morning, have a coffee, and head to my gym to workout. When I am done, I shut off the tv, the lights, and then head upstairs to have a shower, all in the comfort of my own home.

Folks who head to these big box gyms have to get in their cars, share locker rooms with others, share equipment with others, share showers with others, etc. Sure, there are definitely some benefits to working out at a gym rather than at home. Your traditional gym has a plethora of equipment. There are times when I wish I had a treadmill or an exercise bike so that for those days when I just feel like doing a bit of cardio, I can hop on my bike or treadmill.

To me though, the pros to cons benefits of working out at home far exceed what I would gain/lose from going to a traditional gym.

Here are a few tips/pieces of advice I have for anyone who wishes to workout at home:

1. Don't feel as though you need to build your entire gym from day 1. Start a program that interests you, and figure out what equipment you need for that particular program. It may take a little monetary investment from the start, but if you buy quality equipment, it should last you a long time, if not a lifetime! I keep adding to my hex dumbbell collection, for example. I purchase the higher-end rubber-coated hex dumbbells. These suckers will last a lifetime!

2. Backup your materials! I am never one to promote or condone piracy, but I believe you have every right to backup your workout programs. It may take a bit of researching and practice to get, but you should be able to 'crack' your workout DVDs so that you can back them up to your computer or an external hard drive. I have a lot of my workout programs backed up, so if for some reason my discs either break or get too scratched to work any more, I can make new copies for myself!

3. Take advantage of portable accessories. If you travel a lot for either work or leisure, take advantage of materials that allow you to workout on the road. Going back to #2, if you have digital backups of your workout programs, you can copy these videos over to your smart phone, tablet computer, etc. Also, aim to pick up a set of resistance bands so that you can just throw them in your suitcase for some resistance training on the go.

4. Make your home gym a nice place to be in! I see a lot of folks who build their home gyms in their basement or garage, where it is cold, damp, has a hard floor, etc. This is a place where you want to be spending an hour or more in

every single day

, so make sure it is a place you enjoy going to! I like to keep my gym at a nice temperature, I bought some softer flooring to cover the concrete. I put some motivational quotes up on the wall to keep me fired up. I put some big mirrors up on the walls so I can check my form, etc.

Again, it has taken me some time to build my home gym to where it is today, but it is an investment I enjoy making. I like to stay active and have a nice home gym for my wife and I to workout in, so in my eyes, spending money on building a home gym is no different than making mortgage payments, or paying for groceries, it is just something I have to budget for!

Quote of the day:

"Life is not about kissing a**, it’s about kicking a**!"

~ Unknown

Check out my new Website: tylerrobbinsfitness.com

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Day 163 - Beachbody Coaching


It has been a few years now that I have been waiting for this opportunity. I have spent countless hours filming reviews and workouts. I have written and edited hundreds of blogs. I have answered hundreds, if not thousands of e-mails. All of these things, to help others become better educated, motivated, and inspired to lead healthier lives.

Today, I take another step in that direction to helping all of you achieve your goals! For those of you who have followed me over these past few years, you will know that I have a passion for helping others, and am passionate that Beachbody products can help you get there.

Beachbody products are great, and are useful tools to leading a healthier life, but there are other things involved. You must have a desire and will to succeed. You must have the proper informative tools to help you maximize your goals. And finally, you must have motivation and inspiration to put all of your tools together.

I am here to help you put all of your tools and resources together. Contact me to learn how you can join my team and build "A Better You, to Grow Younger Every Day!"


Quote of the day:
"He who conquers others is strong. He who conquers himself is mighty."
~ Lao Tzu



Sponsored By:






Day 159 - Canadian Beachbody Coaching Opportunity Written



Here is the written summary of the video I posted yesterday. I figured I would post the written summary for any folks who wish to refer back to this list, either for themselves or for others. Enjoy!

Hey Everybody

Tyler here again with some HUGE news! Beachbody coaching is coming to Canada on Monday October 1st, 2012!

For those of you who know me, or have been following my online, you will know that I have been waiting for this opportunity for quite some time now.

I have been waiting for an opportunity like this for a few years now, so I am glad to announce that I am FINALLY going to become a Beachbody coach, and I am looking for some passionate, motivated individuals who wish to build a team with me!


My goal is to be the biggest coach in Canada!


Having said that, I don't want to just alienate myself from the rest of the world. As much as I love Canada, and wish to help as many Canadians as possible, I have also gotten to know many passionate, dedicated individuals from the United States and abroad who are also excited and willing to help folks achieve their goals just as much as I am.


So, in order to spread the word, and to recruit some of you, dedicated, passionate individuals who may be looking for a coach, I am giving you my Top 10 Reasons to Make Me Your Coach, so, on with the list!


#1 CSCS Certified


I am CSCS Certified!


I have my undergraduate Bachelor's Degree in Biochemistry: Pre-Medical. This degree allowed me to qualify, write, and attain my Certified Strength and Conditioning Specialist certification from the National Strength and Conditioning Association in the United States.


What is CSCS you ask?


Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. Recognizing that their area of expertise is separate and distinct, CSCSs consult with and refer athletes to other professionals when appropriate. This certification is the ONLY strength and conditioning certification recognized by the 
NCAA, MLB, NFL, NBA and NHL.

How does this help you?


My knowledge base in exercise science can help me assist you in many different ways including explaining the training principles and theories behind the programs offered by Beachbody. I can also assist you to tailor or modify programs to suit your exact goals and needs!


#2 Lifetime Athlete


I have played competitive sports my entire life and played soccer at University-Level on scholarship
Growing up, I have played a wide range of sports, from hockey, soccer, volleyball, basketball, golf, track, and most recently "mud runs".


Fitness and an active lifestyle is what I am all about. I love the fact that an active lifestyle is such a large part of my life, as it brings me great joy. My goal is to help others see the love for an active lifestyle as well!


#3 I Use Beachbody Products


I have been using Beachbody products since 2008.


I started out using P90X, and have later branched off to use Insanity, Insanity: The Asylum, Tony Horton's One on One series, and of course P90X2.


I have used the products consistently over the past 4 years, so that experience, as well as my educational background, I can educate you on the ins and outs of the programs to help you achieve your goals!


#4 World's Toughest Mudder


I am competing in the World's Toughest Mudder 2012!


Over the past several years, my fitness level has increased due to using Beachbody products as well as pursuing my own fitness strategies.


This year, I took part in my first ever Tough Mudder event. I managed to finish in the top 5% of my race, so I was invited to participate, and compete in what is known as the "World's Toughest Mudder"!


For those of you who are not familiar with this event, it is an 8-10mile obstacle course, filled with diabolical things like electricity, ice water, quarter pipes, etc. The goal is to do as many laps of the course as you can.


Oh yeah, and the event is 24 hours long...


Oh yeah, and it takes place in New Jersey...


In November...


#5 Honest Reviews


I review products fairly and honestly, letting you know what I personally feel is worth your time and money.


I have nearly 800k youtube views from my reviews of Beachbody products. I get compliments all the time on how much folks enjoy my fair and honest attitude towards the programs.


Moving forward, I will continue to be honest with how I feel about products and programs that interest you!


#6 Passion for this Industry


I have a real passion for the health and fitness industry.


I have worked in a Pharmacy setting that services assisted living and long-term care facilities. I have experienced the state of health many individuals deal with on a day to day basis. This is one of the many pieces of fuel I use for my motivation. I wish to live a long, happy, and most importantly, healthy life. I wish to share this passion with all of you!


#7 Blogger


I am an avid health and fitness reader/writer.


Not only am I reading about health and fitness ALL the time, I am writing about it too!


In case you haven't seen it already, go and check out my blog over at trobbinsfitness.blogspot.com
There you will find close to 300 archived blogs that I have written. These blogs are there for your use and personal gain. I would suspect there is something useful there for nearly everyone!

#8 Experience

I am an actual personal trainer, with extensive experience training folks of ALL ages, ALL skill levels, and ALL levels of fitness.


I have worked with and trained middle aged women. I have worked with trained children. I have worked with and trained athletes of all levels. I have the experience behind me to assist me in helping others. I know that any health and fitness plan starts with a goal. Once I learn YOUR goal, I can start to design and tailor a program that will help you get to where you want to be!


#9 Team Ripped


I am joining forces with TeamRipped and Coach Wayne!


Maybe you know who Coach Wayne is, maybe you don't. If you DON'T know who he is, let me enlighten you.


Coach Wayne is the Top Beachbody coach of 2011, and leading the way in 2012 as well.

By joining my team, you are not only joining me, but you are joining one of the top Beachbody teams in the world!

#10 Contest


If the 9 points before now haven't enticed you enough, let me tell you one more. I am giving away a FREE copy of Insanity: The Asylum Volume 2!


That's right. Throughout the month of October, anybody who signs up through Team Beachbody, with myself listed as their coach, will be entered for a chance to win a FREE copy of Shaun T's Insanity: The Asylum, Volume 2!


This does not mean that you have to sign up as a coach under me. Any and all coaches and general customers who are registered through Team Beachbody, with myself listed as their coach, by the end of October, will be entered in the contest.


At the end of the month, I will throw all the names in a hat, and do a draw and award one person the winner!


Well there are my Top 10 Reasons to make me YOUR coach, folks. I am not messing around here. As I said, I have been chomping at the bit to get this opportunity, I am here to help all of you!


If you have any questions/comments/suggestions, please do not hesitate to contact me at t.robbins.fitness@gmail.com


You can also find my on Facebook at facebook.com/TylerRobbinsFitness


Or on my blog at trobbinsfitness.blogspot.com


I look forward to hearing from all of you soon!



Quote of the day:
"Yesterday does not equal tomorrow. Forget the past and move towards your goals."
~ Tony Robbins



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Day 85 - Warrior Training End of Phase 3: Performance Phase


My performance phase from my Warrior Training schedule went very well. The goal of the performance phase is to take or build upon strength gains from the previous phase, and make the muscles more performance-based or functional.

I used the Post Activation Potentiation (P.A.P.) workouts from P90X2 to accomplish this goal. I will be focusing more on upper body performance during my 'bridge' program between Warrior Dash and Tough Mudder, as Warrior Dash has some more basic obstacles and is more running-focused. So, because of this, I was mostly focused on not only increasing my leg performance for running, but also preparing my feet for running in my Vibram Five Fingers.

I have mentioned this in previous posts that I am intending on running both the Warrior Dash and Tough Mudder in my Vibrams due to the amount of mud involved in both runs. I feel that the Vibrams will keep my feet as mud-free as possible.

I was able to get up to 8.5km in distance in my Vibrams. The Warrior Dash race is only 5km or so, but I am needing to prepare myself for the 18km distance of the Tough Mudder.

A notable adjustment here with my schedule was that I used P.A.P. Upper twice per week for the first 2 weeks of the Performance Phase, but then swapped the workouts out for P90X2 Chest, Back, and Balance as well as a modified Shoulders & Arms MC2 routine from Tony Horton's 1on1 series. I did this so that I could build more upper body strength rather than performance.

I now head into a recovery week leading to Warrior Dash on the 21st of July. During this week I plan on doing a couple light runs, some stretching, some foam rolling, and just general rest and recovery. I think many people oftentimes overlook the importance of recovery, and feel as though they need to work hard right up to an event. In actuality, you have to give your muscles time to actually repair and recover. This recovery period varies depending on the event you are training for, but a good rule of thumb is to allow 5-7 days recovery.

Last year when I ran Warrior Dash, I will admit that I was a bit cocky heading into the event, and did the "Base & Back" routine the very day before the event, which left my legs very fatigued the day of. This year I am not making the same mistake and plan on 'peaking' for the event at the right time.

I will be taking as much video as I can at this year's Warrior Dash and post it next week so stay tuned!

Also, let me know if you have any questions regarding any of the training that I haven't addressed here.

Quote of the day:
"Do not wait to strike till the iron is hot; but make it hot by striking."
~ William B. Sprague





Day 53 - Warrior Training End of Phase 2

Due to my left elbow injury, I have decided to shut down Phase 2 a week early and reschedule my training leading up to Warrior Dash.

I made some great gains during Phase 2, and hit some personal bests on some of these strength routines. I am looking forward to getting into Phase 3 and maximizing my performance.


Quote of the day:
"Pain is temporary. Quitting lasts forever."
-Lance Armstrong






Day 49 - Motivation Saturday

For those of you who haven't seen this, you can always work around an injury...

 
Quote of the day:
"Failures do what is tension relieving, while winners do what is goal achieving."
~Dennis Waitley






Warrior Training


***Things just got even crazier! Click here to see my revised schedule, including training for TOUGH MUDDER!***

Even though I just started week 6 of my 9-week mass-building phase, I am already gearing up for what I plan on doing following my meatheadedness (is that a word?). Part of the fun of being fit and active is being able to focus on your goals. Part of the fun of goals is being able to change them from time to time based on your aspirations or mood at different times of the year.

Last year, I competed in a Warrior Dash run. It was my first time competing in such an event, and I had a blast. I had so much fun, in fact, that I have decided to register and compete again on Saturday July 21st.

I would be lying if I didn't say that I thought the Warrior Dash last year was going to be easy. Come on, I am a guy who stays very active with hockey, P90X, Insanity, Asylum, etc. I figured a silly 5km run would be, well, a walk in the park. I was wrong.

I did fairly well at the event, finishing in around the 30min mark from what I remember, but I wasn't anticipating the amount of hills involved with the course I ran. To be honest, for those of you familiar with "mud-runs" like Warrior Dash, I felt the 'obstacles' were fairly simple and easy, I didn't really have a problem with them at all. But as I mentioned before, there were a lot of hills to run up and down. The event I attended was held at a ski resort, so the entire race wound its way up and down ski hills - steep ones - so I certainly was gassed by the end!

On top of all of that, my training, or lack thereof, could've been better. Now I will not admit to being a great distance runner, but I certainly knew that when I finished that race, that I could have done better.

As I said, I was very active leading up to Warrior Dash last year, but my activity was not really focused on what I was to be competing in. Sure, I was doing some leg work, some upper body work, and even some cardio, but none of that was really becoming specific enough to maximize my results at the race. On top of all of that, I was completely naive in thinking that doing Tony Horton's P90X MC2 One on One: Base & Back the day before the race wasn't going to hinder my results. I have touched on this in the past before as well, speaking about proper recovery.

Any individual who trains for a specific event should know that the recovery time is just as important - if not more important than the training itself. Your training should be aimed at making your physical performance peak at the right time. You can be a very active person, but your body is constantly progressing through different stages of repair and/or known as the "General Adaptation Syndrome". Professional athletes know this, as they attempt to get their physical abilities to peak right at the beginning of their season, and then simply "maintain" their strength and power throughout their sporting season.

The schedule (listed below) will be to focus on a few things. First of all, I will be training in 3 periodized phases. Phase 1 will be designed to create a base-level of fitness while increasing my overall conditioning. Not only that, but Phase 1 will be my step back into serious anaerobic conditioning. I have been enjoying my mass phase, but I am currently focusing on building muscle, so my conditioning has taken a bit of a back seat, so it will be time to start to work off some of the "goo" (see: body fat).

Phase 2 will be building off of Phase 1, building strength while maintaining overall fitness levels. There will naturally be a bit of muscle hypertrohpy at this point, but the main goals will be to increase strength and athleticism.

Finally, Phase 3 will be designed to increase my performance for the event. The idea is to build on the strength gained in Phase 2 and make that strength dynamic and useful. Strong muscles are only as good as what you train them to do, so Phase 3 will be aimed at making them fast and efficient. I will then end off with a few recovery days to rest up and recovery before the event on Saturday July 21st, 2012.

I will be combining P90X2 and Insanity: The Asylum for majority of the schedule but there will be a few routines from Insanity and the One on One series thrown in as well. One thing that may seem very unusual to me at first is the order of the weeks. When I first started out P90X a few years ago, "Day 1" of each week was always on my Monday. I eventually transitioned to Sundays being "Day 1". Now, since I will also be playing summer hockey late on Monday nights, I will be coordinating my schedule so that Tuesdays are my "off" days. That results in my weeks running Wednesdays to Tuesdays.

Phase 1
3 weeks
Wednesday April 25th - Tuesday May 15th 2012

Day 1 - X2 Balance & Power
Day 2 - Asylum Speed & Agility and Relief
Day 3 - Asylum Strength
Day 4 - X2 Core
Day 5 - Insanity Pure Cardio
Day 6 - AM: X2 Total Body and X2 Ab Ripper - PM: Hockey
Day 7 - Off/Recovery

Recovery/Transition Week
1 week
Wednesday May 16th - Tuesday May 22nd 2012

Day 1 - Asylum Back to Core and One on One 20/12 Abs
Day 2 - Insanity Max Recovery
Day 3 - One on One Road Warrior
Day 4 - Yoga
Day 5 - Asylum Overtime and X2 Ab Ripper
Day 6 - AM: Insanity Cardio Recovery - PM: Hockey
Day 7 - Off/Recovery

Phase 2
4 weeks - alternating
Wednesday May 23rd - Tuesday June 19th 2012

Week 1/3
Day 1 - X2 Chest, Back & Balance
Day 2 - Insanity Plyo Cardio Circuit
Day 3 - P90X+ Abs/Core Plus and Insanity Cardio Abs
Day 4 - One on One Shoulders & Arms MC2
Day 5 - Yoga and X2 Ab Ripper
Day 6 - AM: X2 Base & Back - PM: Hockey
Day 7 - Off/Recovery

Weeks 2/4
Day 1 - X2 V Sculpt
Day 2 - Asylum Vertical Plyo and Relief
Day 3 - One on One Killer Abs and 20/12 Abs
Day 4 - One on One UBX
Day 5 - Yoga and X2 Ab Ripper
Day 6 - AM: X2 Base & Back - PM: Hockey
Day 7 - Off/Recovery

Recovery/Transition Week
1 week
Wednesday June 20th - Tuesday June 26th 2012

Day 1 - Asylum Back to Core and One on One 20/12 Abs
Day 2 - Insanity Max Recovery
Day 3 - One on One Road Warrior
Day 4 - Yoga
Day 5 - Asylum Overtime and X2 Ab Ripper
Day 6 - AM: Insanity Cardio Recovery - PM: Hockey
Day 7 - Off/Recovery

Phase 3
3 weeks
Wednesday June 27th - Tuesday July 17th 2012

Day 1 - X2 P.A.P. Lower
Day 2 - Asylum Speed & Agility and Relief
Day 3 - X2 P.A.P. Upper
Day 4 - Run Training
Day 5 - Asylum Vertical Plyo and Overtime
Day 6 - AM: Asylum Game Day and Relief - PM: Hockey
Day 7 - Off/Recovery

I will complete the schedule on Tuesday July 17th and then have a few days of stretching/yoga to recover before the race on Saturday July 21st.

Diet

Once I finish up with my mass phase, I will be cutting back from my quite-consistent 4k calories a day to either maintain or slightly reduce my weight from there. Some people may ask, "Why build muscle to then turn around and try and lose weight?" If done properly, the idea behind a mass building phase is to do just that - build muscle. Because of the large amounts of calories consumed to try and increase muscle tissue, it is inevitable that I have gained a few extra non-lean pounds as well.

I then follow that up with some high-intense interval training combined with some resistance training and a correct diet, I will aim to "cut" the fat off of my body so that I lose a bit of weight losing some body fat while attempting to maintain as much muscle as possible.

So for my diet, I will be aiming for a slight calorie reduction and a 40/30/30 plan again. The only difference here is that I will be aiming for about 40% protein rather than carbs.

Summary

I will keep everyone updated on my progress through this intense schedule as well as my results at this year's Warrior Dash, so stay tuned!

Sources:
Photo - http://www.accelerator3359.com/Wrestling/bios/warrior.html





Time to Move Some Weight!





I will admit that I was originally planning on documenting my mass phase plans on my youtube channel but sometimes it is much easier to articulate and explain yourself via text, so here we are. I will also be including pictures of my schedule so my written blog seems to be the appropriate choice.

Why Build Mass?

First of all, let me explain why I wish to put on a bit of mass. I really do not have any problems with my body size/type as it is, in fact I am quite comfortable with how I look and feel, but sometimes it is nice to change things up. On top of that, since I am a trainer myself, I enjoy using myself as a guinea pig sometimes to test out some of my own theories/teachings that I can then share with others.

I essentially have 1 day remaining in my P90X2 schedule. This program has been great in increasing my athletic performance and core stability, but I feel I have lost a bit of strength and size along the way. I am certainly not complaining as a trade-off for increased sports performance generally means a leaner, quicker, more agile body anyways.

Let's not forget that the human body would much rather be streamlined in order to not only improve survival traits, but having fast, efficient, but smaller muscles also carries over well into the sports world. Your body basically doesn't wish to carry around any more weight than it needs to.

Which brings me back to my original point...what's the point? Well, I would be lying if I said that I don't wish to look good. Let's face it, almost any guy (and some girls too) that exercise and workout, wish to grow their muscles. Plus, I am in my twenties still, which is a great decade for muscle growth, so I might as well try and get, while the gettin's good!

Small disclaimer here, however. I do not wish to ever look like that gentleman at the top of this blog. Not that there is anything wrong with his physique, but that takes extreme dedication along with, *ahem*, additional help. Without further ado, let's jump into the schedule.

Schedule

My schedule will be a total of 9 weeks long - or 2 'blocks' of 4-week phases, separated by a transition week. All of my workouts come from either the P90X series, P90X+ series, or Tony Horton's 1 on 1 series. Many of these workouts have modifications to them as my goals are different than the videos are intended.

Phase 1





Day 1 - Chest & Back (modified) - Rep Goal: 8-12 reps
Day 2 - Super Cardio or Kenpo Cardio Plus (alternating weeks)
Day 3 - Core Day*
Day 4 - Diamond Delts and Just Arms - Rep Goal: 8-10 reps
Day 5 - Yoga**
Day 6 - Upper Plus - Rep Goal: 12-15+ reps
Day 7 - Off/Recovery

*Core day will consist of a rotating pattern of Beachbody core workouts that I have paired together. They are: Iso Abs/Ab Ripper X, X2 Ab Ripper/20-12 Abs, Killer Abs/Cardio Abs. I have designated a specific 'core day' so that I can attack my core more intensely for 1 complete day rather than short ab routines after resistance days. Not only that, but I can then also spend more focus and energy on my resistance workouts.

**Yoga will consist of whichever yoga routine I feel like doing on that given day. I may also turn this into a stretch/recovery day with foam rolling based on my tired/sore I am.

My Chest & Back modification - I will record this routine and put it on my youtube channel so that those interested can either follow along or take ideas from it. It is loosely based on Chest & Back from P90X, but I will be using additional weight for pushups as well as adding in some dumbbell bench press variations. My rep range will be aimed at the 8-12 rep range, specifically targeted for muscle hypertrophy (growth) of type-2 muscle fibers (fast-twitch).

My day 2 or cardio day will be very light for a reason. The intention here is to not necessarily gain any cardio stamina, but to increase blood flow to improve recovery from the previous day's resistance routine. In order to maximize strength and hypertrophy gains, cardio routines should be kept fairly minimal anyways.

Diamond Delts and Just Arms - This is one of my favorite workout combinations. Both routines run about 45 minutes, so by the end of the 90 minutes or so, my shoulders, biceps, triceps, and forearms are annihilated. These routines will be completed essentially as-is. They are structured around more standard weightlifting routines so I will not be making any modifications. I will aim for 8-10 reps on almost every exercise, except for some of the more 'fine-tuning' exercises on the shoulder's rotator cuff, and the forearm exercises, those I will be aiming for 12+ repetitions.

Upper Plus - Many of you may be wondering why this workout is here during a mass phase. While days 1 and 4 are aimed at type-2 muscle fiber hypertrophy, Upper Plus will be aimed at type-1 muscle fiber hypertrophy. Type-1 muscle fibers do not have as much potential for growth as type-2 muscle fibers, but they can still grow a little. Not only that, but by lightening my resistance, and increasing my repetition range within the same week, it allows me to grow much more well-rounded and strong muscles. Another bonus here is that this will somewhat act as a 2nd cardio routine for my week as I will be aiming for 12-15+ repetitions per exercise with little break, so my heart rate will be increasing while working my muscles!

I am not working my legs directly in Phase 1 because I will be giving them a bit of a break while still 'coasting' from my gains made during P90X2. I will begin to work my legs again in Phase 2 which will lead me into future plans.

Transition Week




Day 1 - X2 Core
Day 2 - X2 Recovery & Mobility (foam rolling)
Day 3 - Asylum's Back to Core
Day 4 - X2 Yoga
Day 5 - Insanity's Cardio Recovery
Day 6 - X2 Recovery & Mobility (foam rolling)
Day 7 - Off

Pretty simply recovery/transition week here. The main focus being just that - recovery! Some days I may add some very light cardio based on how the weather is, as I may be able to get outside for a short, easy run.

Phase 2




Day 1 - P90X Back & Biceps - Rep Goal: 8-10 reps
Day 2 - UBX (modified) (Chest, Shoulders & Tricep) - Rep Goal: 12-15+ reps
Day 3 - Plyo Legs***
Day 4 - Core Day*
Day 5 - V Sculpt (Back & Biceps) - Rep Goal: 12-15+ reps
Day 6 - P90X Chest, Shoulders & Triceps (modified) - Rep Goal: 8-10 reps
Day 7 - Off/Recovery

Plyo Legs - I will be doing this routine for 4-straight weeks, each week with a little bit more resistance via a weighted vest. My goal here is to not necessarily increase the size of my legs, but to increase leg strength.

I cover the entire upper body twice each week, both with lower rep ranges (type-2 hypertrohpy), and higher rep ranges (type-1 hypertrophy). The higher rep-range workouts also act as 'somewhat-cardio' days as this is circuit training with higher rep counts and shorter breaks, inherently increasing my heart rate.

For those of you familiar with UBX and P90X Chest, Shoulders & Triceps, I will be filming my modifications to these routines when I do them and putting them on youtube as well for your interest.

Diet

Ah, yes, diet. The make-or-break piece of any health and fitness puzzle. As the saying goes, "You can't out-work a bad diet!" This applies to mass phases as well for those looking to put on some muscle because if you don't eat enough (or the right stuff) you are not going to get the results you want!

I have done some research on this and have found many different theories as to what works best for building mass based on your macronutrient ratios. I have decided that I will aim for 40-50% carbohydrates, 25-30% protein, and 25-30% fats. I will actually be trying to keep my carbs as low and as close to the 40% mark as possible, but when increasing calories the way you need to in order to build mass, carbs are generally an easy way to get your calories up.

I will try and keep my carbohydrates as 'clean' as possible - no white or refined sugars, only minimal whole grains, lots of fruits and vegetables.

There is no real way for me to post exactly what I plan on eating on a day-to-day basis as of yet because my caloric numbers may and will change from a day-to-day and week-to-week basis. Instead, I will work away on my diet, and if I end up with results that I like, I can post more diet details at the end of the 9 weeks.

Creatine

I will be supplementing with creatine. I will start with a 'loading phase' during the first 7 days of 20g/day (4 x 5mg doses). I will then continue with a 'maintenance phase' of approximately 4-5g/day for the remainder of the schedule. Creatine will be taken every single day, even on 'off' days to keep muscle stores topped up.

My Goals

As of right now, at the end of P90X2, I am sitting at 170lbs even. I will be aiming to gain around 0.5-1 pound of mass per week. The first week, I am anticipating a pretty quick weight gain because of the creatine loading and water retention, but the gaining will then slow. All in all, I am hoping to gain about 5-9lbs of lean, muscle mass.

Future Plans

The reason this mass phase is only 9 weeks in total is so that I can complete a full 13-week schedule in preparation for my Warrior Dash in July. I can post details about that schedule later, but you can expect it to include P90X2 combined with Insanity: Asylum! Stay tuned...

***UPDATE*** End of Phase 1 results here

***UPDATE*** Final Results can be found here

Sources:
Photo 1: http://gaintruthmuscle.blogspot.com/2011_03_01_archive.html





2011 My Year in Fitness

Well, 2011 has come and gone and many of you may be waking up this morning with a hangover. I never really understood why people would want to start a year off that way, but I guess that's the fun(?) of New Year's...

Now that we are starting a new year, it is sometimes nice to reflect back on the previous year to think of moments you were proud of and other times where you wish you maybe made better choices. The same can be done for health and fitness, and that is where I feel many people end up making their New Year's Resolutions.

2011 was a great year for me, I managed to complete many of my fitness goals that I set out for myself. On top of that, I spent a good part of 2011 studying for, and attaining, my Certified Strength and Conditioning Specialist (CSCS) certification from the NSCA. If all of these aforementioned things weren't enough, my wife and I also welcomed our first-born child Evan into our family.

To quickly summarize all of my achievements from this year, I have listed my events and accomplishments below:

January

-Started my first-ever "Constant Confusion" hybrid consisting of mixing and matching workouts so that no 2 weeks were the same.

April

-Completed "Constant Confusion"

 -Started studying for my CSCS

May

-Started, and completed Insanity: the Asylum


June

-Plan and start "Constant Confusion 2.0"

July

-Compete in my first ever Warrior Dash


August/September

-Finish up "Constant Confusion 2.0" and start my Half-Marathon Training


October

-Complete my 2nd Half-Marathon (while fighting a pretty bad cold)
-Start training for my 1st-ever birthday Challenge


November

-Complete my first-ever Birthday Challenge


December

-Birth of my son Evan :)
-Receive my CSCS certification
-Start P90X2!