P90X Day 55: Yoga --- Cardio X

Happy Halloween!

Today I decided to try something different and ditch the Yoga day. I did Yoga on Sunday and the calendar called for it again today. Since tomorrow is a rest day I felt like I wanted more of a Cardio workout than Yoga can provide. So, I went with the alternative workout which is Cardio X! And I am glad I did!

Cardio X is only 42 minutes long but there are zero breaks so it burns some major calories! This is the first time I substituted a workout for cardio X so I wasn't exactly sure what to expect. It starts out with Yoga moves. It does the warrior poses. Warrior one, warrior two, reverse warrior. I really liked Yoga this way. I warmed me up for the rest of the workout but didn't bore me because of the length. Then it jumps into KenpoX and I start to get a nice little sweat going. Then Tony, without pause, jumps into Plyometrics. Now I am really starting to feel the burn. Then after plyo he goes right into Core Synergistics ....Superman...Banana...Superman.....

Good times! I am glad I did Cardio instead of Yoga especially since tomorrow is the off day. Sunday I start Week 9 of the program and officially begin Phase 3 of P90X. I will still be eating 2700 calories a day but the focus will be carbs instead of protein (60% carbs/20% protein/20% fat). The carbs are added because this is the time when you are supposed to get ripped and you leave everything on the carpet during your workouts. The carbs will give me the added energy to Bring the hell out of IT!!

I will have to cut down on the protein bars as my snacks or replace the protein shakes in the morning with good carbs (ie: whole wheat bagels, english muffins, oatmeal, waffles and pancakes ...etc). Dinner will be a lot of whole wheat pasta, tortilla shells, and wild or brown rice! I have reservations about going to the high carb diet but the P90X program has been spot on so far so I am going to trust it! Now if I start to gain a bunch of weight I will go back to the balanced protein and carb diet I am currently on. One other change I am going to make is to switch to a different recovery drink. I am still going to take the P90X recovery drink for snacks (since it is 220 calories and has a lot of carbs), but I am going to start taking Anabolic Halo after my workouts. According to reviews it is a top notch recovery formula and is supposed to really help with muscle growth and healing. Only downside is that it tastes like ass!

So, Tomorrow is a rest day and Sunday I jump back into the Week 1 workout cycle in keeping with the P90X muscle confusion theory!

Thanks for Reading,

Jeff

P90X Day 54: Core Synergistics!!!

Hey guys,

I hope everyone is doing well out there in the P90X-iverse!

Weighed myself this morning and I am down to 168 lbs -- 13 lb loss so far -- actually a little more than I wanted!

Had an interesting day today. I woke up at about 5:30am because I had an early appointment. I got showered and dressed and made myself a Whey Protein shake and a whole wheat bagel and walked out to the garage and the first thing I noticed was the completely flat tire on my wife's car .... lovely way to start the morning. So, I calmly ate my breakfast and went in the house and changed into old clothes and put the spare on her car. She had to be at work early today also so she took my car and I went to Firestone tire. Well, it ended up she had the worlds largest nail stuck in the tire and it could not be plugged and the other front tire was pretty worn also so I got two new tires! I was able to reschedule my morning appointment for later in the day so no big loss except for in my wallet for the new tires!

The Firestone guys worked quickly and I was able to get on the road pretty early still. I had a protein bar for a snack and then took a Doctor out to lunch and I had a grilled chicken breast with broccoli and corn and water as my drink. I had a cheese stick and some celery sticks with a teaspoon of peanut butter for the afternoon snack and we are cooking up some baked chicken and wild rice for dinner that is marinated in garlic sesame sauce. Very solid nutrition day overall! Close to 3000 calories.

When I got home today I felt good and had more energy than I thought I would. I still took 2 scoops of SuperPump to help with my intensity and went right into Core Synergistics. Tony says over and over again that the word of the day is, "ENGAGE"! So, I focused on engaging my core muscles during all the exercises and it was awesome as usual. I rocked my favorite SUPERMAN......BANANA today and even felt good after the squat/kickback/curl/lift thingy. That on still makes me sweat like crazy. The Steam Engines also just kick the crap out of me and I absolutely love it!

Annie walked in the door today right as I was finishing and she started laughing and called me Richard Simmons. The reason is I haven't had a hair cut in a while and so I found a sweatband and put it around my head. I figured it would help with the sweat in my eyes and it did -- highly recommend the sweatband!!! However, she found it quite funny because my hair was a frizzed out mess. Whatever, she can laugh all she wants because I just do my best and forget the rest!!!

Oh, I had an email asking how my shoulder was doing? It is feeling much better. The cardio/rest week was just what was needed. It is still a little sore and I am tiger balming up every day but it is no longer killing me like it was last week. I feel like I am in good shape to give 100% for the remaining 4 weeks of the program. Five days until new Pics!!

Tomorrow is the excruciatingly boring Yoga X. I think I am going to get up very early and do this in the morning. This way I will be half asleep through most of it!

Thanks for Reading,

Jeff

P90X Day 53: Stretch X

Howdy Y'all!

I go home around 9:30 tonight - changed clothes, let the dogs out, and did Stretch X!

I was thinking about taking the rest because I had a long day today but I was feeling quite tight. I am very glad I did this workout now. My legs were a little beat up feeling but Tony Horton took care of that with all the hamstring stretches! I actually feel very relaxed right now and I am ready to go to sleep.

I packed my food in a cooler in the car today so I was able to eat right. I even packed a turkey sandwich on whole wheat for dinner and ate it at the course I was working tonight!

That is about all I got tonight~

I think tomorrow is Core Synergistic and I am excited to Bring it for this one.

Thanks for Reading,

Jeff

P90X Day 52: Kenpo X

Well, I have completed the 3rd day of this so called rest week of the P90X Program! And it was with the always awesome Kenpo X. This workout always gets the heart pumping and the glands sweating. Today I tried to add extra intensity to each move and really bring it. I added height to my kicks and didn't stop moving at all during the breaks (ran in place, jumped rope, jacks, and X-jumps!). This was the first time I finished up a Kenpo routine and didn't feel completely drained. I am happy by this because I am sure it is indicative to how fit I have become as opposed to not working that hard -- P90X works, no doubt about it!

I had a pretty good day all around. Got up early and had a Protein Shake and banana. I had a Pure Protein Bar for my midmoring snack. Packed a Turkey on whole wheat and a skim milk for lunch. The midday snack was another bar and a mozzarella cheese stick and dinner was lean beef and wheat tortilla shells (2) with a the P90X recovery drink.

I switched today from the low-carb (4G) shells that I have been eating to the whole wheat shells. They contain about 29G (210 cals) of carbs per shell. I am starting to transition into Phase 3 of the diet by gradually adding more carbs. My main reason for doing this a couple of days early is my energy level has been pretty low the last week or so. I have been taking SuperPump 250 before each workout just to get me UP enough to Bring It. For this reason I felt like the extra carbs were needed. If you go back and look at my portions and food today I ended up with about 50% carbs/30% protein/20% fat. By eliminating the Protein shake in the morning and dropping my protein bars down to just one a day I will be at the 60%/20%/20% level suggested for Phase 3! Oh, and I just weight myself about 20 minutes ago (after dinner, I know??) and I was at 171lbs -- I am going to check again when I wake up and see if it is even less.

Tomorrow is the Stretch X day. This is a good day to do this because I have an early day at work and then we are running a CE course from 6-9pm at one of my accounts. I won't be home until after 10pm so I will have to do the Stretch X then!

Thanks for Reading,

Jeff

P90X Day 51: Core Synergistics

Man, I love this workout. I wish it was part of the regular rotation and not just utilized during the rest week! At one point towards the end you do these things called "Steamboats". Basically, you put your hands behind your neck and flare out your elbows. Then you bring your left knee up to your right elbow and the switch and you do this for 50 reps on each side (100 total). It isn't the hardest move ever but for some reason I literally sweat like crazy on this one .... ??

As for the nutrition part of the diet I am still in Phase Two of the program with the breakdown of 40% carbs/40% protein/20% fat based on 2500-2700 calories per day. I know it seems like a lot but it really adds up quickly if you do it right. For example: This morning I had a Whole Wheat English Muffin (120 cals) with Peanut Butter (2 teaspoons - 220 cals), 4 turkey sausage patties (240 cals) and a 8oz glass of skim milk (100 cals). Total calories - 680 for breakfast! I had a protein bar for both my midmorning and midday snack (an a banana) and a large turkey sandwich with lowfat mozzarella cheese on whole wheat toast. That was about another 1000 calories. I had a recovery drink after my workout (220 cals) and I am having lean beef kabobs with some veggies for dinner (800 cals). Total for the day: 2700 calories!

Tomorrow is my favorite Kenpo X workout and I am also just 8 days away from posting my 60 day pics! I am pretty happy with the results and I feel like my stomach and love handles have shown real improvement since the 30 day pics. I will have to BRING IT extra hard the next 8 days to make sure the pics look good! Until tomorrow....

Thanks for Reading,

Jeff

P90X Day 50: Yoga X

Today is the official start of Week 8 which is the "Rest Week!"

The next seven days look like this:

Today - Yoga
Monday - Core Synergistics
Tuesday - Kenpo X
Wedenesday - Stretch X
Thursday - Core Synergistics
Friday - Yoga
Saturday - Stretch X/Rest Day

Today was not the best fitness day ever! Annie and I were at a Halloween party last night and didn't get to bed until about 2:30am. The good news is I didn't eat any of the junk food that was abundant at the party - it was hard but I knew I would feel like crap if I ate junk food!

This morning I finally rolled out of bed around 10am and made myself a Whey Protein Shake and an English Muffin with Peanut Butter. Then it was time to start checking out my fantasy football rosters. I had a protein bar around 12:30 and then a Turkey sandwich on whole wheat around 3 o'clock. We then went over to our friends house to watch the Steelers game. They had hot wings there which wasn't the best possible food but I needed to eat so I had about 4 of them and about 10 pieces of celery and I had a protein bar with me so I had that as well. I got some protein from the chicken but I probably had too much fat and I can tell because I feel a little shitty right now. It is amazing how when you start eating right and your body becomes use to that how it reacts when you get off the schedule.

After we got home from the game I took 1 scoop of Superpump and went upstairs and did the Yoga workout. I really tried to relax more today and just focus on the moves and breathing. I have to say this was probably my best yoga workout to date. I was even able to hold the Crane pose for like 5 seconds before I landed on my face! Also, I did very well on the Royal Dancer. I usually lose my balance a few times during this one and today I didn't slip up once. I even was able to pull my back leg up pretty high -- not as high as that show off Adam on the video -- but high for me! The Yoga Belly stuff is still the best part of the yoga workout. This is about the only time I start to sweat a little in all of the yoga workout.

So, now I am slamming my recovery drink and planning out my work day for tomorrow.

(Side Bar)------------------------------------------------------------------------

I want to run a couple of ideas past all my workout buddies who are reading this - bear with me here:

I ordered a new supplement called Anabolic Halo. It is a recovery drink and is supposed to be the best recovery supplement on the market -- according to the reviews. And the reason is .....

I am getting close to Phase 3 of P90X and the diet becomes very carb heavy. The breakdown is like 60% Carbs, 20% protein, and 20% fat. The P90X nutrition guide says that if we have a lot of energy or want to lose more weight we can stay in the current Phase 2 which is: 40% Carbs, 40% Protein, and 20% Fat. My goal when I started P90X was to get my weight down to about 170lbs and I am there right now. For this reason I am planning to go onto the Carb heavy phase 3. My energy level has been a little low lately and I think my workouts could benefit from adding more carbs.

So, since I will not be eating all the protein bars and protein shakes that I have been during Phase 1 and Phase 2 I decided to use the P90X recovery drink as a snack (as suggested in the nutrition guide) and the Anabolic Halo as my actually recovery drink! Now, if I see that I start to gain weight back because of the excess carbs than I will jump back to the balanced protein/carb Phase 2.

So my questions is what do you guys think? Does this sound like the right approach to you? Or do you think I should just stick with Phase 2 for the last 30 days of the program? Please let me know your thoughts in the comments!

Tomorrow is Core Syn!

Thanks for Reading,

Jeff

P90X Day 49: Rest Day

Sort of a rest day!

I went to the gym with Annie today and did "Spinning" with her. It was a pretty good cardio workout. Especially since I just finished up kenpo and legs and back on two consecutive days. I got a real good burn in my thighs by the end of spinning. I would say it was about the equivalent of kenpo in terms of difficulty but not even close to Plyo!

My only complaint about Spinning was the liberal use of Spandex by the other participants and instructor. The makers of Spandex need to put a size limit on their shorts!

Tonight we are going to a Halloween party. Annie and I are going as the Bobby's from Talladega Nights! I am Ricky Bobby and she is Carly Bobby. I even found a WonderBread Nascar Uniform. It is pretty funny!

Anyways, tomorrow is the beginning of the low impact "Rest Week". However, we all know it isn't much of a rest. I start tomorrow with Yoga (h0-hum). I am going to get up early before football and slowly meander through Yoga and this is the last time I will complain about Yoga (at least in this post (-:).

Thanks for Reading,

Jeff

P90X Day 48: KENPO X

Happy Friday!

Man, it was one long week for me and I am glad it is Friday! Unfortunately my wife is making me go to some yuppie bar downtown where I am sure people are going to be sitting around drinking chardonnay with their pinkie fingers in the air and talking about how enlightened they are for voting for Obama. I am not bitter, really.

Anyways, I had a nice big breakfast - whey protein shake (skim milk) with banana and a whole wheat english muffin with two scoops of peanut butter (about 650 cals). I forgot to bring my cooler on the road today so I missed my midmorning snack and my body was feeling it around 11:30am. I stopped and picked up a turkey, ham, and cheese chef salad for lunch. Later in the day I had a low fat mozzarella cheese stick and a protein bar. I am going to have a whole wheat turkey and cheese sandwich with some fruit for dinner -- Good times!

I did Kenpo after work today and as usual got in a great cardio workout. I took it a little easy in the left arm uppercuts and hammers as to protect my banged up shoulder, but other than that I really focused on bringing it on every rep. I always look forward to Kenpo and am never disappointed afterwards!

Tomorrow is the Rest or Stretch day. I will probably get up early and do stretch x. My legs are feeling a little tight and it will definitely help alleviate that! Tomorrow night we are going to a Halloween party. It will be hard to pass on the beer but I have gone this far so I will be the DD.

Thanks for Reading!

Jeff

P90X Day 47: Legs and Back - Ab Ripper X

Solid day today. Started off my morning with the old faithful whey protein shake with banana. I had a protein bar for the morning snack and a cheese stick and celery with peanut butter for the afternoon snacks. Lunch was a big old chicken sandwich on whole grain wheat. Dinner was grilled chicken with the low fat 7g mission tortillas while drinking my recovery drink. Good balance of carbs and protein today and kept the fat around 20% of total!

Today's leg and back workout was decent. This is the last high impact workout I have for 8 days since the Recovery week begins on Sunday. With this in mind and the fact that my shoulder has been tender I did not kill myself on the pullup bar today. I still was able to get in 12-14 reps on all the exercises but I decided not to push for the extra rep or two that I have been doing to save the shoulder. However, I didn't take the same approach with the lunges and calf raises and really banged those exercises out! My legs are tired but a good tired! Oh, and I finally found some TIGER BALM and it is on right now and it is AWESOME. (Thanks Tai Chi Girlie!)


Got through all of ABX again today. Focusing on breathing has really helped and now I am trying to keep my form perfect. The only real issue I am having is the oblique raises - I moved off the hip and a little more on my ass like Tony and it is very hard now. Form is everything I guess! And the mason twists still wreck me.


Tomorrow is Kenpo X and I am excited. I have to leave the house around 6am tomorrow so I will probably workout before dinner.


Thanks for Reading,


Jeff

P90X Day 46: YOGA X

The always boring yoga day ....

Started off the morning by having a nice breakfast: 8 egg whites, a wheat English muffin and a glass of milk. I felt very full after eating all this but I was still hungry for my protein bar at around 10:30 am. I had a turkey and ham chef salad with fat free ranch and a slice of wheat toast with peanut butter for lunch. I had a low fat cheese stick and some pineapple slices for the midday snack and I am going to have a sliced chicken breast sandwich with wheat bread and a few slices of apples and a couple of carrots for dinner when I finish typing.

Yoga sucked ass as normal. I skipped the first 15 minutes of warm up stretching and went right into the warrior poses and even though it bores the heck out of me I am getting better at yoga. The yoga belly stuff was again very challenging.

I had a rough day because of the muscle strain in my left shoulder. It seemed to be getting better and then yesterday I did something to aggravate it again. I am barely able to lift my arm higher than my shoulder so yoga was more challenging than normal. I am hoping I can get through the Back and Legs workout tomorrow by stretching and rubbing icy hot on the shoulder. Then I begin the second rest week and hopefully this will allow the shoulder to heal on up! One thing for sure I am not stopping so the rest will have to work!

See you tomorrow!

Thanks for Reading,

Jeff

P90X Day 45: Back, Biceps, and AB Ripper X (At 2nd Base!)

DAY 45: HALF WAY UP THE MOUNTAIN!

Yep, that is right I just completed day 45! Thanks to you guys who have been reading and posting comments: Mike, Matt, Tai Chi Girlie, Ryan .... It has helped more than you know! I figured I will talk about today's workout and also mix in a little review of the last 45 days.

In honor of the half way point I decided to BRING IT as hard as I could. That means I tossed aside the red (30lb bands) and grabbed the black (50lb extreme) and Green (40lbs). My arms and shoulders are completely exhausted! I gave the pullup bar hell today and reached for the extra rep every time on the bicep curls and hammers. On the last set on the pullup bar when we choose the position and max out I decided to go with the wide-grip again and did 17 reps! In week one I was doing like 4 reps with the wide-grip! For the Supermans (that ho) this week I unintentionally added 32 lbs of weight in the form of a fat pug on my back. As soon as I flopped onto my stomach Ernie decided to jump on my back and lay down. He stayed for the entire exercise and actually made the move even harder -- I wish I had a camera at that moment -- the P90x Pug!

Then I moved onto ABX and kicked the shit out of it today. I got through the fifer scissors again and even did the extras on the mason twists! Mike and I were talking today and he said he felt the key to doing the fifer scissors was to remember to breath. And you know what? He was right, I focused on inhaling and exhaling and made it through again. So, if you are struggling with the fifer focus on breathing. Sounds simple because it is!

Also had a good nutrition day again. Shake, bar, Wheat chicken sandwich, bar, recovery drink, and cooking chicken stir fry with veggies as I type.

Now for the review part. I was up early again today and decided to weight myself. Even though I wanted to wait until Day 60 I figured what the heck. Well, my weight was 171 lbs. Down 10 lbs from day 1. I really do not want to get much lower than 170lbs so I might have to start adding a few more carbs to the diet a little earlier than Phase Three - which begins in a week and a half - because at this rate I am going to be down in the 160s and I have not been that light since I was 15 years old!

Even more amazing to me than the weight loss is how my clothes are fitting or should I say no longer fitting! When I started this a good amount of my wardrobe was no longer comfortable for me to wear because of my fat stomach. Well, now I am tightening up my belt on a lot of my pants and swimming in some of my dress shirts. When this is over I may have to go buy a bunch of new clothes.

I am addicted to doing this workout on a daily basis. I am amazed at the transformation my body has gone though in such a short period of time. If you are reading this and thinking about whether or not you should do P90X my advice would be to do it. BUT only if you can stay committed to the nutrition and daily workouts. I have read other blogs where the writers have talked about drinking tons of beer/soda, eating shitty food, and skipping workouts. And it shows in their pictures. You have to make P90X a part of you lifestyle and it has to become a habit. This program was designed to be followed to the letter and if you want to just do a workout here and there then P90X is not for you. That is my review and I will now stop being preachy - sorry!

Tomorrow is my least favorite day of the week: YOGA DAY! I might get up real early like Matt and Ryan to just get it out of the way.

Thanks for Reading!

Jeff

P90X Day 44: Plyometrics

Another day, another ass kicking!

Plyo day is always one of my favorite days of the week. It is by far the hardest workout on all the P90X DVDs. It is non-stop cardio and Tony Horton just makes you bring it. I was completely exhausted after the workout today. I mean I was like as worn down as I was after day 2 of P90X! But after a shower and the awesomely delicious P90X recovery drink I felt great.

I started out my morning with a vanilla protein shake. Unfortunately for me it ended up on the floor when my two pugs knocked it off the coffee table and went to town on it -- little bastards!

I had already cleaned out the blender and decided to have whole grain english muffins with peanut butter instead. I had my mid-morning Protein bar and then a huge chicken sandwich on wheat. I followed that up with another 250 calorie protein bar for a snack and then Annie and I went out to dinner. I had a grilled BBQ chicken breast with a sweat potato and mixed veggies -- it was very good. With the BBQ sauce I estimated that it was about 700-800 calories.

One thing I don't think I have talked about too much is the beverages I have been drinking. Well, it is pretty simple: water, water, water and more water! Seriously, you have to drink tons of water on this program. They talk about it in the P90X fitness guide and say to drink 8 plus glasses a day. I bet I am averaging 10-12 glasses a day! Just to mix it up I will toss some Propel or Crystal Light into the water. This is the little singles packets and they taste very good. I never was much of a soda drinker so this hasn't been all that difficult for me. But I do like my beer and I have had maybe four beers since I started this program. If you can drink light beer in moderation each one is only around 100 calories and 5 carbs, but make it a 6-pack and you are blowing up the nutrition part of the program --which is why when I have decided to have a beverage it is vodka mixed with either sugar free red bull or tonic water. Very low on calories! And since my body is so hydrated I actually feel very good the next morning -- which is nice!

Tomorrow is biceps and shoulders -- glory muscles day -- I will probably do this workout around 7pm.

Thanks for Reading,

Jeff

P90X Day 43: Chest, Shoulders, and Triceps + Ab Ripper X

Annie and I slept in to about 9am this morning and it was glorious! I was very wore done from all the travel and work from the last week and I really needed the extra rest.


The good news is that the rest paid off in dividends for today's workout. I had a vanilla protein shake once I rolled out of bed and a 1/2 hour later I took my SuperPump 250 and then went into the Chest, Shoulders and Triceps DVD. I increased both the chair dips and the plange push-ups reps by a good amount this week (click here to see the workout tracker). I also added four reps to the Y presses and three reps to the one-armed push-ups. The weighted circles killed me today. You grab a weight (5lbs) and hold both arms out and make small circles. You do this for 40 circles alternating front and back circles every 10. I was literally dripping sweat about 20 circles in!! I was able to Bring the hell out of it today!

I then jumped right into Ab Ripper X and had my best day to date. I actually got through the entire 25 Fifer Scissors with out taking a couple of rep break. First time this happened and I felt very good about it. The oblique raises were actually the hardest exercise for me today. I had trouble in the beginning with the form on this exercise and I now finally have it down and it just burns -- a good burn.

We had a grilled chicken salad with fat free ranch for for dinner and a huge turkey sandwich on whole grain wheat for lunch. I had a couple of protein bars for my snacks and watched a ton of football games and the Steelers rip-up on the Bungals. Very good day!

Tomorrow is the always awesome Plyometrics!

Thanks for Reading,

Jeff

P90X Day 42: Kenpo X

Well, I did not get up early before the convention to do Kenpo -- I was out with my co-workers very late and needed the extra sleep!

I then went to the show and stood around for 8 hours and my feet and ankles were killing me. I left at around 5:30 and headed straight back to Houston. I got home around 9pm and went straight upstairs and did the Kenpo workout. I was tired as hell and it was not my best workout ever but I got through it and I feel good right now!

I was able to have a protein shake for breakfast. I had protein bars today for both of my snacks. Found a chef salad that I had for lunch and on the drive home I stopped and picked up a wheat and turkey sub for dinner. I was definitely under my calories today. I am drinking my recovery drink right now and I estimate I had about 1800-2000 today.

Tomorrow I get to jump back into kicking the crap out of my arms and shoulders ---I am really looking forward to it!

Thanks for Reading,

Jeff

P90X Day 41: Legs and Back

Hey y'all,

Did the Legs and Back workout in the hotel room today! I hooked the door attachment for pullups up to the closet and I must say it did a pretty good job! Now the pullups were not as intense as when I do them on the pullup bar but I really tried to focus on my form and added a bunch more reps to get the burn.

The squat and lunges were another challenge. We are stay at the Sheraton Gunther at the Riverwalk in San Antonio and the hotel is 99 years old (and supposedly haunted!!!). The rooms aren't tiny but they also are not made for someone to be doing P90X leg and back workout in! But I made it work and felt like i got a pretty good workout in.

I had somewhat of a crappy day nutrition wise. We went downstairs to the buffet for breakfast. i had skim milk and wheat toast and a couple of slices of turkey. But I needed more calories and had a pancake and a regular sausage. Pretty high in fat. I had a protein bar around 11 and had grilled chicken with carrots and corn for lunch (it was shit). I had another protein bar around 5pm and we are going to an Italian joint for dinner. I plan on having either tilapia, salmon or maybe a grilled chicken with some veggies -- no pasta. I might have a bud light -- very long day.

Kenpo tomorrow morning and Ryan is going to join it again. I am leaving around 6pm to drive back to Houston and I am done traveling for a few months!!

Thanks for Reading,

Jeff

P90X Day 40: Rest Day/Ab Ripper X

Okay, so I needed to do something this morning and decided it would be good to not miss Ab Ripper X.

I figure I can do the Back and Legs exercise tomorrow morning. We don't have to be at the convention until 9am so I will have ample time to get this in. I have all my resistance bands with me and will be trying out the door attachment to do the pullup portion of the workout!

Anyways, my buddy Ryan did the ABX with me today. We hooked up the laptop in the hotel room and brought the hell out of it. Ryan liked ABX so much he took the DVD and burned it to his hard drive for future use! Yes, the members of Metallica would be disappointed by this act of piracy!

I have to admit that doing the ABX by itself was much easier than after an hour workout. I pretty much nailed everything today -- even that bitch fifer scissors! By doing the ABX today I still keep the schedule for it and save a little time tomorrow morning doing back and legs.

So far today I was able to really stick to the diet. I had a protein shake for breakfast (I brought my blender!), a protein bar for a snack, a grilled Chicken kabob for lunch with a little rice, another protein bar for the midday snack and we are headed off to a Mexican Restaurant for dinner. I will have to be really careful here with the chips and dip and beer .... I am going to order water, I am going to order water... (if I keep saying it hopefully it will happen).

I will let you know how the door attachment works tomorrow!

Thanks for Reading,

Jeff

P90X Day 39: Yoga X

Going to be a short post today. I am in San Antonio for a convention until Saturday so it will be short due to my lack of time to post.

I did my yoga workout at around 6am today. I tried to clear my mind and focus on each move and pose. I did okay - not great. I still do not enjoy yoga.

I had an awesome lean beef scrambler this morning with a wheat English muffin and glass of milk. Stopped at Chili's for lunch and had the weight watchers grilled garlic chicken with a couple of red potatoes and broccoli. It was really good. I had a protein bar driving to San Anton and then we went out to an Italian place for dinner. It was the worlds slowest service but the Grilled Salmon I had was excellent!

I don't want to do this but tomorrow I am going to take it as a rest day. I will do the scheduled legs and back on Friday and push Kenpo back to Saturday. Tomorrow is a really early day and I just do not have time to get the workout in. Friday and Saturday are a little more flexible so this should work.

Thanks for Reading,

Jeff

P90X Day 38: Back and Biceps - Ab Ripper X

I have now been doing P90X for 38 glorious days and throughout this entire blog I have not mentioned my committed daily workout partners: Ernie (right) and Bailey (left)!

They have been with me since the beginning and everyday they relax on the couch and intensely watch me with a,"What the hell is he doing?" expression on their faces!

The reason I mentioned my pugs today was that during Ab Ripper X when I was lying on my back doing fifer scissors Ernie decided it would be fun to jump directly from the couch to my stomach. Ernie is a 32 lb pug! It was much more fun for him than me. I really think he was just trying to encourage me on my workout because I was grunting away on the damn fifer scissors when he came to my rescue!

Anyways, good workout today. This was only the 2nd time that I did the Back and Biceps exercise and it is turning into on of my favorite. I increased most of my reps on the bands today and also tried to use the greens (40lbs) instead of the reds (30lbs) on most of the biceps exercises. I also just destroyed it on the pullup bar today! My shoulder feels great since I started using the Icy Hot and I was really able to bring it. Even the damn corn cobb pull-ups weren't too bad - I did 8 reps. And on the final Pullups Tony has us Max Out on any type of grip. I did wide grip because those give me the most burn but my form is very good. I was able to do 14 wide grips on the last exercise and it felt great.

did okay with the nutrition program today except I went out of order a little. I had the protein shake with a wheat english muffin for breakfast and then a midday snack around 10am. I was in a procedure with a Doctor from 10-12:30 and had to hustle to get to my next appointment. So, instead of of missing lunch I ate a couple of pieces of turkey jerky and another protein bar in the car around 1pm. I finished up a couple of more appointments and actually had the turkey sandwich on wheat at around 4:30 that would have been my lunch! I came home, worked out and then had a big old Turkey, Ham, Cheese, and fat free ranch Chef Salad with carrots and an apple for dinner while slamming the delicious P90X recovery drink.

Tomorrow is Yoga. I am leaving for San Antonio around lunch time so I plan on doing the Yoga around 6am. I am going to bring all my tubs of shakes and drinks, my mat and my bands and we will see how this sucker works in a hotel room! I received my door attachments to make my bands usable for doing pullups! The directions attached made zero sense and I am going to have to go online and figure out how to make it work. My buddy Ryan, who I work with, is going to do the workouts with me on Thurs, Fri and Sat to see how he like the P90X. He has been working out and eating right for the last couple of months so he is ready to Bring It!

Thanks for Reading,

Jeff

P90X Day 37: Plyometrics

When I was in my twenties I could stay up all night long and roll through the next day with zero effects from the lack of sleep. Well, now that I am in my 30's that is no longer the case. Yesterday I had a below average workout with below average effort because of lack of sleep. Last night I got a solid 7 hours of sleep and Plyometrics today was awesome!

I had a protein shake for breakfast. A protein bar for a snack (side note: I switched to a protein bar that has 20G of Protein and 12G of carbs, I needed to keep the carb/protein balance and this helped). A huge chef salad for lunch. Another protein bar for midday snack. And 96% beef tacos on the low carb shells for Dinner. Along with the recovery drink I had about 2500-2700 calories today and I needed them all for the Plyo workout!

I got home from work and immediately slammed some SuperPump 250. It got me going and I was able to BRING THE HELL OUT OF IT! I focused on really trying to jump today. The guy in the DVD who is in the far back - his name is Dominique. Is a human frog and damn near jumps out of the video during this entire workout. I decided to try and follow him instead of Tony. I was able to achieve his frog-like ability but I jumped higher and longer than ever before. I did double time on the knee jumps (which is the hardest move on Plyo) for the entire 30 seconds both times through!

Also, I stopped by a Walgreens this morning and bought some Icy Hot to try on my shoulder. I actually took off my shirt and tie in the car and rubbed it on my shoulder immediately because I was aching. I then had an appointment a couple of minutes after that and all the assistants in the office keep asking me if I had bengay on me. They all found it funny - I found it awesome. It has been probably 10 years since I have used Icy Hot and it is REALLY helping my banged up left shoulder. I have it on now and it just feels great. I had been putting ice on the shoulder for the last couple of weeks and have very little relief other than the 10 or so minutes my shoulder was just numb from the cold. Anyways, I am just hoping this helps with the pain and I can continue on Bringing it like I have been!

Tomorrow is the Back and Biceps day and then Wednesday, Thursday, Friday and Saturday I will be in San Antonio at a convention for work. I ordered the door attachment to allow my resistance bands to perform pullup type exercises! I ordered this like 3 weeks ago and it is still not here. According to the tracking number it will be here tomorrow. My one and only complaint with Beachbodies/P90X is that their shipping is tediously slow. I am pretty sure the communication between the P90X website and shipping department at Beachbodies is executed using carrier pigeons.

Thanks for Reading,

Jeff

P90X Day 36: Chest, Shoulders, and Triceps + Ab Ripper X

It is good to be home! I spent most of today flying but when I got home it was P90X time.

Over the weekend I was able to stick pretty close to the diet. However, I did have a grilled hotdog on Friday night at around 2am - And it was glorious!

Today I brought protein bars for the planes and bottled water for my snacks. I had a chicken and broccili at an asian place for lunch and had grilled chicken fajatis with low carb shells for dinner. I was a little under the calories for the day but still maintained less than 20% fat.

Todays workout was pretty tough for me. I was exhausted but had to get it in. The one armed push-ups at the end almost killed me. And my left shoulder is still hurting like hell. I try not to think about it during the workouts but afterwards it just aches. I have been icing it but that doesn't seem to be doing anything. I might try some icy hot tomorrow.

Anyways, Plyo is the Monday workout and I always look forward to this ass kicker. It sort of sets the tone for the entire week!

Thanks for Reading,

Jef

P90X Day 35: Rest Day

It is part of the Program!

Start back Sunday with week 6!

P90X Day 34: KENPO X

Greetings from Baltimore!

I am at Mike's house today. We just finished up the Kenpo workout and we Brought the hell out of IT!! It was cool having a workout partner for Kenpo.

Started out the morning taking a pre-workout stimulant drink called NaNo Vapor. It seemed to me to be the equivalent to injecting 3 cups of coffee directly into your veins! So, needless to say I was WIRED for the workout. I think it may be even more potent than the SuperPump 250 I usually take.

Then we jumped right into Kenpo and kicked the crap out of it. Kenpo is still my absolute favorite workout on the P90X. I works pretty much every muscle in your body while providing an extremely aggressive cardio workout. So you sweat and strain!

We are driving down to the Jersey Shore in about an hour and are staying at a beach house. Mike and I are bringing all the necessary P90X nutrition products to get through the weekend: Protein shakes, chicken, turkey, turkey jerky, protein bars, bottled water, wheat bread and muffins ...etc. We are ready to go.

I will be back in Houston Sunday evening to start week 6.

Tomorrow is Rest Day!

Thanks for Reading,

Jeff

P90x Day 33: Legs/Back/Ab Ripper X

Got up at 5am today to squeeze in my Legs and Back workout!

This is one of my favorite routines of P90X. You basically just do rep after rep on the pull-up bar. When I forst started P90X it hurt to do just one pullup now I am able to rip out 15+ on most of them. And it feels great.

Sorry for the short post - I am traveling right now!

Thanks for Reading,

Jeff

P90X Day 32 - Yoga X

Hey all,

Sorry for the late post. Had a long day so I am a little short on time.

Today was Yoga. Not my favorite but I got home from work and went upstairs and hit play! 92 minutes later and I was done with the Yoga. I used a Yoga block today to help me maintain some balance. It did help and I would recommend to anyone starting out wit Yoga. I had my butt kicked by the yoga belly seven again. It is a pretty intense core workout that occurs with about 20 minutes to go on the DVD. I look forward to this every time I have to do the Yoga X.

I had a Chocolate Protein Shake and Banana for breakfast this morning. I had another early morning so I had to have the drink in the car! I also had my mid morning Protein bar snack in the car. And my turkey and ham chef salad for lunch in the car. Then I had my afternoon snack - cheese stick and protein bar - in the car!! Luckily, I was able to make it home in time for dinner and we had the beef and broccoli stir fry that is in the P90X nutrition guide. It was pretty good!

Back around Day 4 I strained a muscle in my left shoulder. It has been nagging me ever since and the last couple of days it has been just killing me. I have been putting it on ice the last couple of nights and it seems to be helping. The funny thing is that when I warm up and stretch I don't even notice the shoulder during the workout - so i am going to keep pushing play!

Tomorrow is Back, Legs, and ABX .... this is one of my favorites!

Thanks for Reading,

Jeff

P90X Day 31: Back & Biceps - Ab Ripper X

Hello,

New workout today: Back and Biceps!

My arms are so tired I am having trouble typing right now! Pull-up, curl, curl, Pull-up, curl, curl ..... This was pretty much the entire workout for 24 exercises. Of course, no two exercises are the same and Tony throws variation after variation at you. The "corn cob chin ups" were crazy and the "towel pull ups" were just nuts too! I ended up using a combination of the green and red resistance bands for the entire workout. It is always hard when you start a new one to know what type of weight to use until you get started. I think next time I will use the black bands on lawnmowers and some of the static curls. Overall this workout wasn't as sweat inducing as some of the others but it isolated extremely well on the Back and Biceps so it lived up to its title.

AB Ripper X today was not my best effort, but it was also not my worst either. I almost died on the "fifer scissors" again today. On about rep 15 I actually felt vomit coming up my throat, same thing on the "heels to the heavens". I realized today that a good nights sleep is absolutely essential to having awesome workouts (I slept maybe 2 hours last night). And I also realized that too much water before a workout can be detrimental to performance (aka, throwing up in my own mouth). Lessons learned!

I followed the nutrition plan again today and am happy to report that after 31 Days I haven't had any major slip ups on the diet. Breakfast, Mid Morning Snack, Lunch, Midday Snack, Dinner. Five meals, about 2700 calories about 40% Protein, 40% Carbs, 20% Fat! I am very pleased with how this aspect of P90X has been working out for me. Coming into the program I honestly thought that this was going to be impossible to follow - especially with the varying schedule of my job. But, it has not been that difficult. I grocery shop for each week and I pack a cooler in the car each day! Good Times!

Tomorrow is the always challenging Yoga X! I picked up a Yoga block and I hope it will help me out with my form. Until tomorrow....

Thanks for Reading,

Jeff

30 Day Review and Pictures

Here are my 30 day pics: CLICK HERE!

I did a side-by-side with Day 1. So, let me know your thoughts.

When I started P90X 30 Days ago I weighted in at 181 LBS. As of this morning I weighted 174 LBS. What is amazing to me is not that I lost 7 LBS, but that I lost 7 LBS while eating 2700-3000 Calories a day!

Has P90X been worth the money? My short answer: Absolutely!

And here is why:

I decided to do P90X because I was basically nowhere near as fit as I used to be and I was on my way to becoming obese. When I was younger I could eat anything I wanted and since I was an athlete and always active it didn't show on my body. Once I hit about 27 years old that started to change. However, my lack of discipline with eating stayed the same. And it started to show!

I decided that I needed to do something. I did not enjoy going to the gym and I never really learned what healthy eating actually meant. I saw the P90X infomercial and it said I could workout at home with limited equipment and it would teach me about nutrition - Bingo!

Well, 30 Days into the program and P90X has lived up to everything it promised and probably more. I am looking forward to the upcoming 60 days and I believe the healthy lifestyle that I have learned about will become the norm for me and not just a 90 Day hiatus.

How do I feel about my pictures? I still have work to do but I am pleased. My arms and shoulders have increased in both definition and size. My back looks strong again. I am starting to see some abs just below my ribs, and my beer belly has been cut in half. This is only 30 Days and in my opinion the results are pretty good. I don't believe I could have achieved this type of success by going to a gym 4 or 5 days a week and working out by myself. The structure of the P90X program have made it easy for me to follow and have also helped to keep me motivated.

I also must admit that this blog has helped with my motivation as well. With Mike, Ryan, Matt, Andy and few others checking in and posting their success and advice has helped me to Bring It. So, thanks guys and keep up the great work!

Please leave me a comment and let me know what you think. Let me know if there is something else you would like to see on the blog that could help you out or any questions about the P90X Program.

Thanks for Reading,

Jeff

P90X Day 30: Plyometrics

Day 30 is here and gone!

This is a nice milestone to reach in the P90X program. I am exactly 1/3 of the way there! 33.3%! 30 days down, 60 to go!

Today was good because I am now able to add 2 more servings of Carbs to my diet! The breakdown is no 40% protein, 40% Carbs, and 20% Fat. I started out with a protein shake with skim milk and a whole wheat english muffin (Yeah Carbs!). I got stuck in a surgical procedure today and missed my midmoring snack. I had a whole wheat turkey and lowfat cheese sandwich and some carrots for lunch, a protein bar and a cheese stick for midday snack, and chicken fajitas cooked in sesame ginger sauce (only 25 cals) with two low carb (4G) tortilla shells with cheese and fat free ranch dressing and a few apple slices for dessert!

The Plyo workout was as intense as ever. I had some SuperPump before to get me in the right state of mind and was able to really BRING IT! I missed not doing Plyo during Week 4 and I am glad it is back in the P90X rotation. It is by far the most exhausting, sweat inducing workout in the whole P90X set. It kicks my ass everytime, it is a good ass kicking though! I had two deliciously awesome P90x Recovery Drinks after my workout. I was really exhausted and I missed my morning snack so I needed the calories anyways (220 cals per serving).

On Thursday evening I am flying up to Mike's in Baltimore. A buddy is getting married and we are going to the bachelor party on Friday. We are planning on doing the Thursday workout in his basement that evening and then Kenpo early Friday morning. It should be fun to do the workouts with a buddy! The real test is going to be the diet. We are planning on drinking Vodka with sugar free Red Bull. Mike says that Red Bull is only like 10 calories. I am usually a beer drinker (even though I am not really missing it during the last 30 days!) and the last time Mike and I were together with Red Bull and Vodka was in Vegas and let's just say it got very, very ugly! Hopefully we will not have a repeat of Vegas!

Anyways, I am sure you are all wonder where the heck my 30 Day Pics are? Well, I am going to do a seperate 30 day recap post with the pics. For those of you who cannot wait they are posted on the BlogSpot Gadgets on the Right >>>>>

Thanks for Reading,

Jeff

P90X Day 29: Chest, Shoulders, and Triceps + Ab Ripper X

Started off this morning with a Whey Protein Shake with Skim milk and a Banana. I then waited about 2 hours and slammed a glass of SuperPump 250 and went and did the new workout: Chest, Shoulders, and Triceps.

Man, it was a difficult one too! It really work your Triceps with a number of different types of tricep extensions. I used mostly my light (red) resistance band and 5 lb weights on a couple(See my workout tracker for details >>>).

And it seemed every other exercise was a push-up! Tony Horton had me doing so many different types of push-ups I could barely keep track of my reps. Overall this was a very intense workout. I wasn't a sweaty mess like some of the cardio one but this made my arms and shoulders burn and are still aching right now.

Then I moved onto ABX! I texted Mike and told him I was happy to have ABX back in my life. Since last week was the "rest week", ABX was not part of that weeks program. I brought it as hard as I could and ended up very pleased with my ABX workout. Fifer Scissors is still created by the Devil himself and I had to take a couple of seconds break on this move. I am actually starting to see some definition in my mid-section! I knew my Abs were still there, they were just hiding for the last 10 years or so!

After the workout I had a protein bar (20G) and the awesomely delicious P90X recovery drink. I then settled in for football and had a Turkey and Ham Chef salad with fat free ranch for lunch. Another protein bar and some apple slices for a snack and am planning on Grilled Beef Kabobs marinated in ginger and soy for dinner ... I will have 4 Kabobs (about 48 G protein/800 calories).

Tomorrow is Plyometrics and it is also 30-Day Pictures!!

I have setup a link on Google Docs that currently has my Day 1 photos. I am going to paste my Day 30 photos right next to the Day 1 photos so we can compare the changes on a side-by-side view. I will post the link on tomorrow's post and also on the blogspot gadgets on the right. I plan on then adding Day 60 and Day 90 right next to the others.

Thanks for Reading,

Jeff

P90X Day 28: Rest or X Stretch

For those of you reading this who are unfamiliar with the P90X program today you have the option to either Rest or do a light Stretching video called X Stretch. It is part of the program to rest/stretch one out of the seven days per week. Today I decided to take the rest. My left shoulder has begun to hurt a little bit again so I thought giving it the entire day off would be a good idea. A little ice tonight and I should be ready to BRING IT tomorrow morning!

Tomorrow is is the start of Week 5 and as part of the P90X Muscle Confusion my workouts are going to change slightly for the next three weeks.

Here is how the days are going to breakdown:

Sundays: Chest, Shoulders, and Triceps - Ab Ripper X (New Workout)
Mondays: Plyometrics
Tuesdays: Back & Biceps - Ab Ripper X (New Workout)
Wednesdays: Yoga X
Thursdays: Legs & Back, Ab Ripper X
Friday: Kenpo X
Saturdays: Rest or Stretch X

To recap my nutrition today - I had a Turkey Scrambler (Turkey, egg whites - 8, low fat cheese) and three turkey sausage patties with a glass of skim milk for breakfast. My morning snack was a protein bar. We took my two pugs to "Bark"tober fest this afternoon and after that I had a Turkey sandwich on wheat with low fat cheese for lunch. Then I got caught up doing some weekend work away from the house and I missed my midday snack (1st time in 28 days!). Annie and I got home and the power was out in the house again so we went to the Texas Roadhouse for dinner.

Those of you that have been to a Texas Roadhouse know that it is designed for fat asses (me before P90X) who eat fat ass food (me before P90X). I had a grilled chicken breast with a sweet potato - plain - and a house salad with fat free ranch dressing. I guesstimated the calories to be around 900-1000. The lesson learned is that just because you are at a fat ass restaurant you do not need to eat like a fat ass!

Tomorrow is Chest, Shoulders and Trics. I will be doing it early so I can spend the day watching Football!

1 day until 30 day pictures!

Thanks for Reading,

Jeff

P90X Day 27: Yoga X

I woke up today early and for some reason I did not feel very good. Very tired and my stomach was upset? I was also pretty sore from the Core Syn yesterday. Not a great way to start the day.

However, after forcing down 8 egg whites and a wheat english muffin with peanut butter I started to feel a little better. I had a protein bar for my snack and then a turkey sandwich on wheat with cheese for lunch. I ran into a buddy in the afternoon around 3pm and he suggested we get some sushi. I forgot to pack my midday snack so this sounded like a good idea to me. I had about 1/2 dozen California lobster rolls and they were awesome! I probably went over my calories for the snack so I made sure to make dinner a little light. I had baked Atlantic Salmon (6oz) with broccoli, carrots and cauliflower and then about 6 apple slices for dessert.

After dinner I called DirecTV because I am having reception problems ever since IKE hit and I also wanted to finally get HD hooked up. I managed to get a free HD DVR, HD Receiver and HD Dish plus installation. This made me happy because I tried to get the HD hooked up about a month ago and they wanted to charge me close to $400. I guess it just depends on if the customer service rep at DirecTV is in a good mood to get a deal. The bad news is that they cannot get a service tech out here until Nov 2nd to hookup the new HD and fix the reception issue! I would love to cancel DirecTV but they have me by the balls with the NFL Sunday Ticket. I cannot give up my Sunday Ticket!

Then I made my way upstairs to do Yoga. You know you are getting old when you spend Friday night fighting with DirecTV and doing Yoga!

I am getting much more fluent at the Yoga but for some reason I still do not enjoy it. I do not dread it but I just do not look forward to it like all the other DVDs? The belly yoga seven or whatever it is called was a good ab workout and I tried to relax as much as possible this time.

Tomorrow is the X Stretch Day and then on Sunday I jump into Week 5 and it is back to Bringing It hard with high impact exercises. I am sure my body needed this so-called "rest week" that is part of the program but I really missed the pull-up bar and resistance bands.

Monday is day 30 and aside from posting my pics, Phase II of the nutrition program begins. It is not all that different from Phase I except adding two more servings of Carbs to the diet. The breakdown is 40% Protein, 40% Carbs, 20% Fat. I am looking forward to getting some more Carbs especially if these new exercises are as hard as they look. I will still be averaging about 2700 calories a day.

Thanks for Reading,

Jeff

P90X Day 26: Core Synergistics

Just finished up Day 26!

I love the Core Synergistics workout. My abs feel great afterwards and they also feel awful at the same time!

So, I had a pretty long day. Woke up around 6:00am and had a Protein Shake with a banana. I had my first appointment at 8am, an hour from the house. I managed to squeeze in all my snacks and lunch while driving and made it home around 7:30 pm. I was able to get a quick Turkey and cheese on wheat bread diner with 8 apple slices and a glass of skim milk.

I then settled in to watch the VP debate. One thing for sure is that this presidential race has made for some good TV! I think Palin held her own and got under Biden's skin a few times. Which I enjoyed because I think Biden is a complete and utter idiot. I could go on but since this isn't a political blog .....

Core Syn is becoming my favorite workout. Plyo is still harder but some of the moves in Core Syn just rip me up. The "Prison Push-Ups" are an absolute killer. A couple of days ago when I did this workout for the first time I was very sore the following day. I actually had a hard time walking down the steps the following morning. My knees were very tight and hurt a little. Hopefully that will not happen again!

Tomorrow in the second Yoga X workout of this so-called rest week. I can't say I am looking forward to it but I plan on Bringing IT!

Monday is 30th Day Picture Posting Day - I am pretty jacked up to do the side-by-sides!

Thanks for Reading,

Jeff

P90X Day 25: X Stretch

Easy workout today. I did the X Stretch and I feel very good right now. It basically stretches out every major muscle in your body and it was needed because I am still a little sore from Core Synergistics earlier in the week!

I started out the morning with egg whites, turkey sausage, and a glass of skim milk. My mid morning snack was a 20G Protein Bar. I changed it up a little for lunch and had a Chocolate Protein Smoothie with 2 scoops of Peanut Butter for lunch. My midday snack was apple slices and a low fat cheese stick. And for Dinner I had a Roasted Turkey Sandwich on Whole Wheat Bread. Very good nutrition day.

Tomorrow is Core Synergistics. I am pumped to Bring It. I have my first appointment at 8am and my last one at 5:30pm about an hour away from the house. I will again pack my meals in a cooler and enjoy dining from my Pontiac! Hopefully, I can get the workout in around 8pm tomorrow evening.

Thanks for Reading,

Jeff