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Wednesday 9/9/9 7am

Insa90x 1.11 (Core & Balance Cardio)

I moved up my recovery week from Week 4 to Week 2 to ease into Lavaman Keauhou (Olympic Distance Triathlon happening this Sunday). This video is still an intense workout. It's easy, relative to the other Insanity workouts I'm familiar with.

Body Part	Duration	Severity
Glutes	30 min	4-5
Hams	20 min	3-4
Calves	35 min	3-5
Abs	35 min	2-3
Chest	5 min	2-3
Quads	3 min	1-2
Shoulders	5 min	5
Tris	3 min	1-2

I was planning on going swimming out in Kona, but spent too long trying out shoes after work.

Thursday 9/10 7am

Insa90x 1.12 (Core & Balance Cardio)

Same as yesterday. Then I shaved my Mountain Man beard. I have a haircut after work. Then I'll shave the limbs on Saturday. I'll make a hair puppet for cousin Mark.

Thursday 9/10/9 12pm

Swim at the pool. Lack of motivation, focus, energy. I read Bree Wee's blog to help motivate me, and it worked for about 15 minutes. I kept track of laps until they switched to long course.

Too many thoughts raced through my head. Are my legs dragging? Are my hips up? Am I rotating enough? How's my kick?

I need a swim buddy. Jeremy goes to the pool at 4:30pm. I can't make that. The Master's meets are too crowded and I felt like the slow kid. I want more individual attention for quick results. I'm too needy! Is that wrong?

Why do I feel soo negative? I hope I'm just tired.

I just realized I have Yoga today! I feel better now. I'll save that for another post. Let's keep this one strictly negative.

Insa90x1.10, A Cold One (Run)

Tuesday Sept 8, 2009 7am

Insa90x 1.10: Insanity Plyometric Cardio Circuit
Glutes, hams and calves got a good kick in the... glutes, hams and calves. Trying to keep it light. I'm gonna have to turn this into a recovery week so I can taper for this weekend's Olympic Distance Triathlon. I still had trouble with "Ski Abs" and "In/Out Abs", but I'll nail them next week. They're going down! Okay okay, maybe I couldn't exactly keep up with those "push-up to plank run to jump" things either.

Tuesday Sept 8, 2009 6pm

A Cold Run

Rain came down along with the first footsteps of my run. Got in a mile and a half before my socks got wet. Didn't bring my good socks so I turned around before I made myself upset. I took Adam's advice to speed up only on the downward slopes. He said this will help prepare my legs for my unbelievable speed on Sunday. Not a 100% on the "unbelievable" part. I may have ad-libbed.

It was pouring, a little cold, and I had on my white singlet. Nips supplemented my navigational system's deterred vision by acting as antennae. Kind of like Daredevil.

I'm fkn bored.

Insanity 1.6, Double-Brick, P90x 3.1, Yoga, Insanity 1.7

Insanity 1.6 was... skipped. Saturday is my rest/recovery day. I'm not sure if I should push everything back or just lose a day. Sunday was double-brick day and I didn't have enough in me to do Power Cardio also.

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Met some cool endurance athletes at the Sunday HPP double-brick. Adam Busek (veteran Triathlete, kickboxing instructor, Human Anatomy Biologist Bicycle Salesperson who I regularly seek for nutrition and training advice) kindly hosted John (Adam's young nephew from SF), Brandon (young fresh Triathlete from Hilo, HS wrestler), Bill Hubbard (older, fresh Clydesdale Triathlete from Kapoho area), Joe Wedemman (Clydesdale veteran of many things. I look up to him in more ways than one), Jeremy Buttz (young fresh Triathlete from Hilo, fast fast fast), and another young guy but can't remember the name.

First 20k bicycle loop was done as a pack in just under 40 mins. Adam has an excellent judgement of pace and maintained that throughout. I slowly crawled my way from the back of the pack to the middle. When a large gap appeared behind Adam (leader), I rode up to 2nd and encouraged the other 2 to follow and close it. The last 3 miles are downhill with a strong headwind. Jeremy and Brandon sped up to take the lead. Adam kept his pace and eventually caught up. I focused on pulling up with my core to save my legs for an efficient stride on the run.

Transition was lightning quick for each of us (15-30 seconds).

I'm not sure when/where but I broke loose on the run and maintained the lead for the majority of the 2 miles. I loosened up near the turnaround only to find Adam a few steps behind. Aww shit, "pick it up... pick it up!" (Tony-ism #27). And the 2nd half is uphill. Yay...! All I can say is... thank you P90x/Insanity. Adam finished right behind me in about 15 minutes. Big Bill commended me on my posture and stride. I was more impressed that he was right behind, at his age and size.

We rested for 10-15 mins. Reloaded our fuel. Reapplied sunblock (don't forget it!). This time around, I loaded up on NO-Xplode.

2nd bicycle loop, Jeremy took OFF! Brandon and Joe held steadily behind until halfway though. Joe caught up to Jeremy, and Brandon faded to just within my sight. Big Bill laughed when I later told them my highway mantra "I'm gonna get you f'rs... I'm gonna get you f'rs..." It helped me focus on breathing and pulling up with my core again. I barely saved anything for the run. As I pulled into the driveway, Joe and Jeremy were already running out. As I parked my bike, Brandon was heading out. I finished in 39:46 including transition.

I took off like a maniac this time. I passed Brandon by the time I got to the road. There's no way they're beating me here. Jeremy/Joe were a few roads ahead (1/3 mile or so). I was landing harder on my heels and pushing long strides off my toes. I overemphasized my arm-swing to "pull" myself closer.

1/3 way through, some random guy on a mountain bike whispered "they're about a quarter-mile ahead" as he passed. I laughed back "Thanks! I got em... I got em"

I joked with Joe a bit at the turnaround "Pleasant day for a run, isn't it? How do you do?"

We all encouraged each other as we passed (it really does help... even a sun-burnt, sweat-ridden smile helps keep you going).

I slowly closed the gap to 1 road. But they were too fast. My watch read 14:39 as I entered the driveway. I didn't have enough energy to stop it.

Then when I tried to stop it, it wouldn't. No matter how much I cursed at it.

We all shared advice and laughs as time flew by while we recovered. What a fun training group.

We planned to meet at Richardson's to float and stretch. I couldn't find anyone when I got there so I jumped in and took an easy swim and left.

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Back to P90x with Chest and Back.

Exercise	Set 1	Set 2
Std Push-Ups	30	25
Wide-Front Pull-Ups	15	9+3
Military Push-Ups	25	20
Reverse-Grip Chin-Ups	15	10+5
Wide-Fly Push-Ups	25	20
Close-Grip Overhand Pull-Ups	10	10
Decline Push-Ups	15	17
Heavy Pants	30#x20	30#x25
Diamond Push-Ups	20	17
Lawnmowers	30#x15	30#x20
Dive-bomber Push-Ups	8	9
Back Flys	30#x20	30#x25

I went heavy/hard on the first set. I forgot what I was(n't) capable of. Now I have a new list for next time. I'll start with the 2nd set #'s. But this won't happen for 2 weeks because of Lavaman Keauhou.

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Yoga Class. We did a bunch of core work. I don't remember much of the class because I felt soo relaxed afterwards. I kinda zoned out on the way to Richardson's. Did a quick 300m. Joe, Shaun and Harry were hanging out and called me over.

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Insanity 1.7 Pure Cardio and Cardio Abs. LOL at Shaun-T-ism "Damn! That SH*T was baNAAnas, YO!" I substituted the push-ups (from the suicide push-up drills) with extended plank run (healing from yesterday's P90x chest workout). I also subbed the much missed (seriously) push-up jacks with jumping jacks and running in place. It's not the same without either workout. But I didn't do too bad in scheduling (only missing out on 2 parts of the drills).

I FORGOT MY FINS! I hope my legs aren't too burnt out for a 1km swim. The stretching should help my chest and back though. LET'S DO IT!

Wait, I need to rest my legs for this afternoon's 8 mile run with speedy Jeremy. Oh boy. Balance. I'll use my core. Wait, I just did a 15 minute ab workout this morning. I'll just drown...

Toe Be-Gone, Yoga, Insanity 1.5

Warm-up ride to the pool and an easy 600m swim. My left side baby toe kicked the wall at the end of the 200m warmup. 75% chance it's broken, but on the bright-side: my right side big toe has healed since I finally kept off it by not running for a while (P90x and Insanity don't count :P ). That little bugger's almost a useless toe anyway. But I can hardly run correctly without the big toe. I need to incorporate fins in my next swim so I can re-learn to force my feet flat. Breathing's getting easier again. I think I can handle 1000m non-stop. 1 week to bring it back up to 1600m. Just a little concerned. I think I could do it under pressure, but my form would get all whack.

Rode up to Yoga class. Forgot my loose clothes and mat so I had boardshorts, an undershirt, and had to bike to Pono's for my workout mat. Trout made a make-shift carrying strap and off I went. Still made it just about on time. Sat down and was already dripping profusely with sweat. This class focused on back extension and it's natural curve. Years of slouching especially disagreed with the wide-legged sit.

Rachelle really got my butt off the ground doing bridge. I could barely get the top of my head off the ground until she pulled my hips up. I forced my pose to lessen the resistance on her hands. I think that's what she wanted me to do. Don't think I got anywhere near the stance in the pic, but it sure as hell felt like it! It's really difficult to push the elbows toward each other while keeping your hands below your shoulders.

Had trouble sleeping with the throbbing toe pain, but I was too exhausted to not sleep.

Insanity 1.5 - Pure Cardio. When Shaun-T says he's nervous about today's workout, embrace it. 15 minutes of non-stop Pure Cardio, after that brutal 3-stage warmup. You know you're doing a badass workout when these fitness freak demonstrators take breaks in between. At one moment it appeared that only a third of them were on-stage. If they were only acting winded, I was sold on it. It helped me feel powerful. Being able to keep pace while they were taking breaks. 5 days in and I'm already feeling massive improvements in the depth and explosiveness of my squats (frog jumps, power squats, power jacks, etc). I just wonder how the hell am I supposed to do Cardio Abs after this mofo.

But I'm grinning. You know why? Next week is HELL WEEK. Check out my Google Calendar if you're curious. I haven't added the noon workouts yet, but they're gonna be 1 hour of either swim, bike and/or run.

5 O'Clock Shadow, Insanity 1.4

Rode my bike home to Pepeekeo yesterday (roughly 10 miles from work, slightly uphill) in 40 min. Waited a little at 2 stoplights. Other than that, it was just me producing a slow 16.6mph. Along the way, I noticed a shadowy character keeping me company. He had no voice, but managed to help me correct my posture.

Insanity 1.4 - Cardio Max Recovery

. This video was easier and tougher at the same time. It's like a mind-f**k. There's no intense cardio warmup. It feels like you're gonna be doing easy stretches and deep breathing for 45 mins. About 10-15mins(?) in, we get into some good deep, burning stretches, then another 15 mins we get into an awesome slow-twitch workout. I do feel relaxed, and believe my HR was around 130-160. I'm really interested in my HR, and should've been monitoring from 1.1. Next week, I suppose. Cousin Mark still has my Polar HRM, so I'll use my secondary strap and download an iPhone app to monitor it.

Insanity 1.3

This just keeps getting better and better. Today's Insanity Cardio Power & Resistance was freakin sweet!

The moves were soo intense that I actually voluntarily sat and involuntarily lay down on the precious 30 second breaks of the last circuits. Mastered the 1-2-3's (Heisman with the tap-taps in the middle). The floor towel is 5 feet away. I have only enough time to wipe the sweat off the floor and throw it back (running now), OR drink water and wipe sweat off me.

Did I mention how much I freakin love Insanity?

Didn't have time to really check the movements of the moving push-ups but I know we're moving side to side. My version is a close hands pushup, move hand out, wide hands pushup, close hands pushup, reverse direction. You can get in a crapload of pushups and do it with sincere intensity.

My squats need a ton of work. This video series will make me crush my first Lavaman Keauhou Triathlon.

New eye candy in this video, but I could only enjoy it in the warmup. Everything until 15 minutes after the workout was a complete blur.

Sooo hungry right now. Chris Kua, my saviour went to pick up breakfast cause I rode my bicycle in and couldn't sneak in an egg. Will I ever tire of omelettes? Nahh...

Pain, Delivered | Insanity 1.2

Pain, Delivered - After Insanity 1.1 Fitness Test, I felt empty. I missed the aftermath in pain from P90x's strength workout. I do believe emphasis was specifically placed on muscular pain. Oh snap, that's what I got. Yesterday's yoga class was focused on neck and back. We did some moves on the ground; pulling the neck using our palms, neck/shoulder stand, neck bridge, etc. Rachelle had us hold bridge until my ass, lower back and quadriceps were on fire. Then we lay on our backs for a minute to rest.

Next move was downward dog. I thought that was in awkward transition. I couldn't picture how to fluidly move into it, so I did a "B-boy Flare" into plank. Rachelle giggled cause nobody knew how to do a reverse tuck-roll into downward dog. Her demo wasn't the most graceful move, but I wanted to try it. First attempt was horrible. My mind was on mastering the transition instead of the downward dog stretch. On the 3rd or 4th attempt, my toes almost touching the ground, a sharp pain comes from the left shoulder blade. I have to push hard to continue rolling backwards, then drop to my knees. Downward dog is gonna be a little tough now. But I suck it up and push through the next 30 minutes.

Rachelle had one of the more flexible girls demonstrate child's pose to downward dog, while keeping the head on the mat. Ow? My head is nowhere near the mat in downward dog. I get elevation sickness, it's soo high.

Sleep was tough. Got about 5 hours max. There was no comfortable position to ease the back pain. At the second snooze... rarely gets to that point... I was about to call Eric to cancel, and rest for another hour. Then I thought about how I'd hear it from everyone about dropping out after the 1st day of Insanity. I hopped out of bed... okay, I crawled out... but my mind was thinking hop. Got my shot of NO-X and slowly but eagerly got to Pono's 15 minutes late.

Insanity 1.2 Cardio Plyo Circuit was INSANE! Then we got to the stretches and I smirked at Eric... "Yeah, that WAS the warmup" From then on, all you would hear out of me was deep breathing, an occasional hysterical laugh, and some bitching through my teeth.

When Shaun-T tells you to remember to breath during those double-tap Heisman's at 3x speed, I laughed and exlaimed "I don't have time to breath, asshole!"

Exercises that truly kicked my ass: Power Squats (1-3rd revolutions), the plank ski kicks (kick legs left-in-right-in, etc) (1-3rd revs), Plank In-Out Kicks (1-3rd revs), Suicides (3rd rev, 3rd rep). The other moves kicked my ass normally.

Water breaks are the shit. Post-workout, I downed the recovery drink and we agreed that was most our bodies have ever craved the fuel. And that was after drinking a full pint of water during the workout and 12 oz prior.

Today changed my doubts about Shaun-T's motivational abilities. He really pushes you, maximizing your potential.

Eye-Candy. These are the hottest workout women I've ever seen on a video. And they fuckin push it hard! If the eye-candy ain't motivation enough, somebody better check your pulse.

We're sticking to our plan for of going through the series once, then Insanity: TTh; P90x MWF. I'll do the Insanity alone at home after work... but that's our dirty little secret.

Brick on N.O., Insanity Day 1

Sunday Brick with Adam, Jeremy and Brian (bike only) - Warmed up, stretched out with a 400m open water swim at Richardson's then headed to HPP for the 2pm brick. Sun was in/out of the clouds, ~80F, Humidity in the mid 70's. 1.5 scoops NO-X, 30 min pre 40k ride, and 1.5 scoops NO-X at transition to 10k run. Stomach wasn't bothered much on the run. This might just work. I've been going no/low carb up until Sunday morning with 2 pre-race organic pop-tarts.

Quads cramped a bit at 9k, downhill portion of the run. Walked for a few seconds and decided to push through. Loosened and lengthened my stride. The P90x back and core workouts helped me improve and maintain my posture throughout the run. It was easier to focus on gently pulling my shoulders down and back. The second half of the run was finished strong. I waited too long to take my gel on the ride, and my stomach gave me noise about it.

Had trouble sleeping. Propped my feet up and wore my compression socks to sleep and into Insanity.

Insanity Day 1 - Fitness Test (what I now will call Confidence Test :)

Exercise	Mike	Eric
Switchkicks	110	110
Squat Jump?	55	55
Power Knees R	75	86
Power Jumps	50	41
Globe Jumps	14	5
Suicide Jumps	23	16
Push-Up Jacks	45	31
Low-Plank Obliques	60	32
Power Knees L	70	N/A

I noticed the vid skipped the opposite side Power Knees, so I RW to finish up. Was a bit tougher to do the other side at the end of the test.

Quite a workout for 30 min. Gotta loooove the quick warmup! Shaun-T gets right into it. Eric's a beast at strength, but cardio is my game. We're planning on pairing Insanity and P90x on the short Insanity days. I have to credit P90x for our ability to keep pace with the demonstrators' results. It's gonna be tough to improve upon our scores. We'll see if Insanity can deliver as expected.

Looking through the discs was hilarious. Cardio this, cardio that, cardio cardio. This is gonna kick our asses. We hope.


Got a fresh pair of compression socks at work, and trying to give my legs a rest (AFTER standing around with a 130min tech support call in the garage). They're not bothering me as much as last night, but they deserve a break.

Gonna shoot for 600m in the pool within the next 30min, then Yoga class after work.

Back to no/low carbs until Sunday for a double-brick (Jeremy's crazed idea).

P90x Round 2 Day 93 Chest and Back Evaluation

Exercise	Before			After
	Weight	S1R	S2R	Weight	S1R	S2R
Standard Push-Ups	160#?	30	20	170#	25	25
Wide-Arm Pull-Ups	Bands	0	15	170#	12	12
Military Push-Ups	160#	15	15	170#	22	20
Reverse-Grip Chin-Ups	Bands	0	25	170#	12	12
Wide-Fly Push-Ups	160#	20	15	170#	20	20
Close-Grip Overhand Pull-Ups	Bands	0	20	170#	12	12
Decline Push-Ups	160#	15	10	170#	15	15
Heavy Pants	Bands	20	15	30#	15	20
Diamond Push-Ups	160#	10	9.5	170#	15	15
Lawnmowers	Bands	20	20	30#	20	20
Dive-Bomber Push-Ups	160#	8	5	170#	10	8.5
Back-Flys	Bands	20	20	30	20	22
Total Push-Ups	160#	98	74.5	170#	107	103.5
		172.5			210.5
Total Pull-Ups				170#	36	36
					72

S1R = Set 1 Reps
S2R = Set 2 Reps
Bands = Purple or Green Bands (don't recall)

P90x Round 1 - Day 1

I wasn't impressed with the difference in quantity for push-ups, but I bet my quality has drastically improved. My core is a lot stronger, and my body is a plank with EVERY repetition. I'm also more explosive on contraction of the muscle and slow/steady on expansion.

The weight and numbers speak for the back workouts.

I haven't been 100% on the 90 days, but have been off and on. My focus was on slowtwitch and cardio before I began the program. I have been neglecting long-distance and time cardio workouts. My nutritional guidelines have also become more of a distraction to me enjoying bad food.

I've got 4 weeks until Lavaman Keauhou Olympic Triathlon. I've began my no-carb diet on Friday and paid for it over the weekend with headaches. I think my body has adjusted and I feel lighter already this morning. The machine is burning again.

Eric got in Insanity and it looks fun. He's still sick, so we'll start it next Monday. He'll attempt some P90x tomorrow morning.

I've got Yoga class this afternoon with Mommy for some afer-hours Community College Course. I told her Yoga isn't a walk-in-the-park, but it's an excellent start at getting fit! Twice a week, should be a nice addition to my afternoon program. I'll have to reintroduce noon runs... maybe tomorrow. Okay definitely tomorrow. Bike on Wednesday, noon or afternoon.

Gotta commit!