D_THOMAS02 - LEAN - Complete

Well, Leslie is driving now so looks like I'm officially starting my modified workout schedule this week. Will be hitting TaeKwon-Do practice Monday, Wednesday and Friday evenings and P90X Lean on Tuesday, Thursday, and Saturday late afternoons (with X Stretch every Sunday morning). I've been thinking about adding the Ab Ripper everyday in the morning (except Sunday but missed this morning already).

Bring it! [X] (no icon for the crossed arm 'X' Tony is always hammin' up  .)

David

Thought I'd change the title to personalize this entry and add my beginning stats. (Feel free to add your comments and suggestions.)

03/24/10

Weight - 175.8 lbs

MEASUREMENTS
Prior to Day 01  
Chest - 39.5"   
Waist - 36"   
Hips - 37"   
Right Thigh - 20.75"   
Left Thigh - 19.75" (Typical for leg to be smaller after an ACL reconstruction.)
Right Arm - 12.75"   
Left Arm - 12.5"   
  
Parillo - 9 Postion Body Fat Percentage Calculator     
 http://www.linear-software.com/online.html
Postion mm Day 0 
1. Pectoral - 5 mm   
2. Tricep - 8 mm   
3. Bicep - 4 mm   
4. SupraIliac - 11 mm   
5. Lower Back - 13 mm   
6. Subscapular - 12 mm
7. Umbilicus/Abd - 17 mm
8. Calf - 6 mm   
9. Upper Thigh - 2 mm  

Body Fat 11.98%

David

Just finished my 30 minute run. TKD starts at 5:45pm.

I'm holding to the new routines very well for the most part. Just two things I can't seem to get.
 1) Ab Ripper X on my off days. Just not happening. I did get it down last Saturday with the Shoulder & Arm DVD (OMG! I've done Ab Ripper before as a stand alone, but trying it as a follow-up to a major workout! That's MOM upside down!)
2) Dreya Rolls. Not gonna happen on this knee anytime soon. I substitute X Squats.

[X]

David

Its great that you are modifying and sticking with it. Great job!

Ab ripper is hard on its own...sometimes I do it before strengthening and it makes the workout out in a whole better~easier.

keep at it!

A quick update of the weekend.

To re-cap what I wrote on the 'Workout Gripes' - 'Legs & Back'

Saturday morning

I've been running 30 minutes three times a week for the past couple of months now, no problem. I can also do the Legs & Back workout (all the leg reps and about half the arm with a chair assist) and feel just a touch sore in the legs and arms the next morning (that would be yesterday morning). Now, add yesterday afternoon's 30 minute jog and my gluts are on FIRE this morning! This is the second time the one-two combination has bitten me in the butt (so to speak). OUCH!

Maybe it isn't quite as bad today as last time, but I'm dropping in at my Mom's this morning to lay a rock patio in her backyard and I sure hope it I can stretch it out before then.

Saturday night

Moved about a ton of rock today (literally). Handled each rock about ten times, moving this one here, turn that one... no, change it out with the rock on the far side. Well, we finally got the rocks laid out to her satisfaction and I still had time to dig in about half of them (which means moving the blasted rock out of the way yet another time, break the sod and then lay the rock back into place). Will go back tomorrow to finish.

Too wiped to do Kenpo X tonight. Don't know if I'll be in any better shape tomorrow after finishing the patio. I do know that I burned a whole bunch of calories today and will burn more tomorrow so missing Kenpo won't be the end of the world. Sometimes 'life' has to come before P90X.

and now, Today.

Finished my Mom's rock patio yesterday (looks good if I do say so myself) and then on to more neglected yard work at my home. Colapsed at dusk. No P90X over the weekend at all but one heck of a two day arms and shoulders workout marathon.

30 minute run this afternoon followed by two or maybe even three TKD classes tonight. I'll be starting 'week' two  of Lean P90X tomorrow.

[X]

 David

After all the talk of switching Plyometrics in place of the Cardio X on the Lean version, thought I'd try Plyo tonight.

(Ouch) I found another couple of exercises I'm going to have to modify drastically to work around this knee; rockstar jumps are the main one that comes to mind but that whole family of jumping up and bending the knees under the body are murder on my knee. I can do the jumps but not the free air knee bend.

It funny that I can squat on the knee with no trouble but doing the same move in the air is too much right now.

That's my mod for all of these exercise, no knee bends in the air. Just straight leg jumps.

[X]

David

All the Spring chores wiped out my weekend workout schedule (modified). I still want to get the Shoulders & Arms workout in that was scheduled for Saturday so I'll do that DVD in place of Yoda X this coming Tuesday. (I bought a set of 20lb dumbbells that I have yet to use!)

Part of this weekend's chores involved cleaning out the third bay of my basement garage. Currently it is full of junk and my son's N scale model train layout (on a folding table) that we've been working off and on for the last couple of years. I'm pushing to get that bay cleaned out so I can set up a small workout gym for both P90X workouts (the wife is getting tired of stubbing toes on dumbbells scattered around the master bedroom) and a practice Do-Jang for our martial arts. Still have a ways to go before I can mop the floor and lay down the mats. Hopefully I'll finish it next Saturday.

Did another round of skin caliper measurments Saturday and the calculation says 15% body fat, 3% higher than last month. Probably more to do with how tight I squeezed them the first time than actually gaining fat (in fact I've lost a couple of pounds since the first time). Still 15% BF is doing pretty good for a 50 year old so I won't complain. Goal is still less than 10%.

[X]

David

Mid-way through my fourth week of P90X (week 2 modified to alternating days with TKD and running) and this schedule bites. (I did get Shoulders & Arms in last night.) I just don't feel like I'm getting what I should out of P90X this way (i.e. Shoulders & Arms every other week instead of every week, etc.)

Here is my revised plan. I still plan on 30 minute runs combined with martial arts on Monday, Wednesday, and Friday. Since that's my cardio, I'll drop Cardio X. Since I'm doing real martial arts three times a week, I'll also drop Kenpo X. I'll alternate Yoga X with X Stretch on Sundays.

My new LEAN workout schedule looks like this:

PHASE I

Monday: run 30 min, TKD
Tuesday: Core Synergistics
Wednesday: run 30 min, TKD
Thursday: Shoulder & Arms + Ab Ripper
Friday: run 30 min, TKD
Saturday: Legs & Back + Ab Ripper
Sunday: Yoga or Stretch 

My recovery week will include Yoga, Core Synergistics, Cardio, and Stretch

PHASE II

Monday: run 30 min, TKD
Tuesday: Core Synergistics
Wednesday: run 30 min, TKD
Thursday: Chest, Shoulders & Triceps + Ab Ripper
Friday: run 30 min, TKD
Saturday: Legs & Back + Ab Ripper
Sunday: Yoga or Stretch 

My recovery week will include Yoga, Core Synergistics, Cardio, and Stretch

PHASE III

Monday: run 30 min, TKD
Tuesday: alternate Chest & Back w/ Chest, Shoulders & Triceps + Ab Ripper
Wednesday: run 30 min, TKD
Thursday: alternate Shoulders & Arms w/ Back & Biceps + Ab Ripper
Friday: run 30 min, TKD
Saturday: Core Synergistics
Sunday: Yoga or Stretch 

My recovery week will include Yoga, Core Synergistics, Cardio, and Stretch

Back on a 90 day schedule and calling this week - LEAN Phase I Week 2

BRING IT!

[X]

David

Sounds like you're crazy busy! Just try and keep with it!! Your modified plan looks similar enough. Good Luck :)

Just plain crazy would be closer to the truth. 

My wife, Leslie, has gone back to school to earn her teaching certificate (elementary) with additional master level classes thrown in, and now she has to find time to do the physical therapy for her reconstructed ACL (two months down, four more to go). Got a teen boy and pre-teen girl in the house with all the school concerts and extra-curricular activities (got a choir concert to go to Thursday night so will have to make time for my P90X workout when we get back home).

If I didn't have my workout schedule I'd blow a fuse.

TKD and P90X keep me sane.

[X]

David

Another straw for the camel's back.

Been interested in heart rate monitors for a while but wasn't ready to drop the bucks on one (especially while I'm trying to save money to buy the next size up dumbbells, a pair of 25 pounders). Was helping my Mom go through some boxes in the garage last week when we came across my Dad's old HRM. (We lost him last year.) He bought this Polar Pacer back in the 90's and when I checked it out it still worked. So Monday this week I tried it out on my run. Had some trouble with missed beats as the elastic strap was worn-out. Had to keep the strap very tight around the chest but, with no give in the elastic, every time I exhaled, the strap would slip down. Had to keep pressing a hand on the electrode over the center of my chest to keep the signal going. Ended up taking the strap off so I could finish the run. Thought I'd get some new elastic strapping and put it to use.

There is the history. Now for the follow-up. About Wednesday, I noticed some tenderness on the front, just right of center, and under the right arm of my chest, kinda like sunburn with little electric shocks thrown in. By Wednesday night (after TKD) I had a full- blown rash developing, very much like poison ivy, along the area that the  old elastic covered but not everywhere the strap touched, just a patch on the front chest and another patch under the arm. The rash was so bad yesterday (especially under the arm) that I could not workout at all. The first prickly sweat during warm-up was like salt in an open wound. I had to stop, rinse the sweat off and use the calamine lotion.

Now I'm grounded (so to speak) from all workouts until the rash heals and if its not better by Monday, Leslie is demanding I see a doctor.

What the heck could have been on that strap? (mold? battery acid? some weird breakdown compound from the elastic? I'm not allergic to latex.) I did wipe it down before using it but nothing more that that.

Crossing my fingers I can re-start Week 2 on Monday.

[X]

David

LEAN Phase I week 2 (restart)

I've had to take a week off workouts (to heal) and tonight my daughter's 'honor choir' is singing the Anthem at the local minor league baseball game (Springfield MO Cardinals http://web.minorleaguebaseball.com/index.jsp? sid=t440). I'm hoping I can steal the time when we get home to get Core Syergistics in and restart my Week 2. 

(Its gonna be a late night tonight!)

[X]

David

Got back late last night from the game (our team won  ) so no P90X.

I did break my week long hiatus from workouts today with a 30 minute run and one TKD class, so looks like I'm back in the game (although it may still be a few more days before I try that HRM again, even with a new strap).

Tomorrow - Shoulders & Arms plus Ab Ripper X.

(Ooh-rah!)

[X]

David

glad to hear that the rash has cleared up....its odd how those things happen and you may never know what may have caused it.

way to get back at it!

LEAN Phase I week 3

Weekends are still messing with my workout schedule. I missed 'Legs & Back' on Sat. but did get it and Ab Ripper in yesterday in place of 'Yoga X'.

My son and I got his N scale train layout done to the point of moving it back up to his room and I was able to finish clearing out the garage space to a patch of bare concrete floor roughly 8 X 12 foot.

One problem I haven't figured out yet. During the winter months a lot of snow and ice come in on the cars which then melts in the semi-heated basement garage. The water just pools in roughly the center of the floor across all three bays. I usually have to mop it up as there is no floor drain.

How can I keep the melt water from getting under the exercise mats? (Parking the cars outside is not an option.) Any ideas?

[X]

David

Happy Mother's Day to all!

My last day of LEAN week 3 and I still have to catch-up on Legs & Back. We are crazy busy today (church then a visit to the local nursing home after lunch before spending time with Leslie's mom and then supper with my mom) so got my fingers crossed that I can steal the time tonight after we get the kids to bed to get this last one in before my first recovery week starts.

I posted some stats on the brag wall. I'm hoping others will do the same soon. I'll add my Legs & Back(assuming I get 'er done) in the morning.

I heard this group called semi-active which kinda tweaked my nose a bit. Only one way to fix that, right? As of today, we have 35 members now. I'd like to hear from everyone!

Lets BRING IT people!

[X]
David

LEAN Phase I Week 4

Still not gotten my last Phase I Legs & Back in yet. I've spent this recovery week working on converting the third bay in my basement garage into a 8'x12' workout area.

Got the pull-up bar installed today (it works!) and did the final sweep and mop on the floor. Now waiting for the floor to dry completely before laying the mats.

My mats are two layers. A half inch of anti-fatigue matting that I salvaged from work, three 4'x8' sections. And then on top of that, another half inch of interlocking 2'x2' tile mats. I'll be duct taping the underside of all seams and using double side carpet tape to secure the mats together and to the floor. 

I think I've figured out how to prevent melt and rain water from the cars from seeping under the mats. 3/4" solid vinyl cove molding against the edge of the mat and "glued" to the floor with latex bathtub caulk.

I'm hoping I have the mats down in time to do my last Phase I Legs & Back tomorrow before starting Phase II Tuesday. It may take another weekend to get the cove molding installed.

Almost forgot. I have a TKD belt testing coming up on Friday (not a major advancement, just High Red 3 to High Red 4, but I've been at High Red 3 for a year now due to that torn ACL last year so I'm SO ready to move on!). I may have to ease up on my first Chest, Shoulders & Triceps on Thursday.

[X]
David

Got my mats taped today (turns out I didn't have to tape them to the concrete floor as I originally thought) and did that last Legs & Back this evening. Took my 30 day measurements.

05/16/10

Weight 171.2 lbs (-4.6)

MEASUREMENTS 
Chest - 40.25" (+0.75)
Waist - 35" (-1.0)
Hips - 37" (0)
Right Thigh - 21" (+0.25)   
Left Thigh - 20" (+0.25) (ACL reconstruction.)
Right Arm - 13.5" (+0.75)  
Left Arm - 13" (+0.5)  
  
Parillo - 9 Postion Body Fat Percentage Calculator     
 http://www.linear-software.com/online.html
1. Pectoral - 3 mm (-2)  
2. Tricep - 4 mm (-4)  
3. Bicep - 4 mm (0)  
4. SupraIliac - 4 mm (-7)
5. Lower Back - 10 mm (-3)
6. Subscapular - 9 mm (-3)
7. Umbilicus/Abd - 7 mm (-10)
8. Calf - 3 mm (-3)
9. Upper Thigh - 7 mm (+5) 

Body Fat 8.36%

I don't think I'm using the body fat calipers correctly as I don't think I'm that low yet. If I were guessing, I'd say I'm closer to the 15% I got three weeks ago. (My BF scale is holding pretty steady at 20% for all that might be worth.)

[X]
David

LEAN - PHASE II Week 5

That last Legs & Back on Sunday followed by 30 min run Monday is making itself felt in my gluts again. Maybe not as bad as the first couple of times but still a good "ouch".

Changed things around this week to allow an extra 'day of rest' on Thursday so I'll be fully ready for my TKD belt testing Friday night. I did Chest, Shoulders, & Triceps last night with Ab-Ripper X (rather than Thursday as scheduled) and dropped Core Synergistics as I really wanted to do the new DVD for this phase. I'll spend Thursday putting the final polish on my testing material; forms, current form meaning, sparring one-steps, etc.

My new workout area is GREAT! I celebrated completing it yesterday by buying used 30 and 35 lb dumbbell pairs (half price!).

[X]
David

Completed my belt testing last night. Not perfect but I think I did OK for just coming back from knee surgery. Promotions will be next Thursday.

Been busy with yard work so far today. Taking a break to let the sweat dry and then back at it. Hope to get Legs & Back / Ab-Ripper in this evening.

[X]
David

LEAN - Phase II Week 6

I'm currently caught up on my P90X workout schedule... but not for long. Leslie and I decide to run down to the Florida panhandle (around Destin) with the kids starting on Friday for a short spur-of-the-moment week's vacation in the surf before the oil slick rolls through (also happens to include our twentieth wedding anniversary on June 2nd). I should be able to get Core Synergistics and maybe even my second Chest, Shoulders and Triceps done before we leave and then continue week 6 with Legs & Back when we return next week.

30 minute run today and then four (count them; Intermediate, Beginner's, Advanced, and finally Adult's) 45 minute TKD classes tonight for a grand total of 3 hours of martial arts, 'cause I'm feelin' the need to BRING IT!

[X]
David