DAY 69

Looks like I was incorrect when I said I had 2 weeks left, I actually have 3 weeks left. See in P90X there are three phases. Each phase has 4 weeks, which is only 28 days. So when I was in my third phase, 2 weeks in, I thought I only had 2 weeks left. But I was only on day 69, with 21 days to go. Equals to 3 weeks. Make sense? No? Well read it again until it does lol.

I haven't been writing in my journal as often as I was. It seemed to be getting repetitive. I have been eating the same, as well as adding a multi vitamin, protein shake & a pre-workout drink. I thought it would be better to break it into 2 parts. One half way through phase 3, which is now, and one at 90 days. It will be more of a surprise when I post my final pics.

I also found out that I have been inspiring alot of people out there. It feels great to have those few heading in the right and healthy direction. All I can say is, if I can do it. YOU can do it. So DO IT!

DAY 52

Double Plyometrics Week 8:

Double Plyo is CRAZY! It is a TON of cardio, and that's why I only do it once a month. I haven't run a marathon before, but I would imagine that's how it would be like. Jumping for an Hour and 45 minutes! It's like im taking a torch and melting the fat right off my body. After I took my shirt off, it felt about 5 pounds heavier. After all this cardio with P90X, I'll have to cut it down a bit and start building some more muscle mass.

BREAKFAST > Protein Shake
SNACK > Natural Peanut Butter Banana Sandwich
LUNCH > Chicken Ham Sandwich
SNACK > Tuna
DINNER > Basa Fillet & Rice

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 51

DAY 51.....Meditation Pose

Yoga X Week 8:

BREAKFAST > Protein Shake
SNACK > Natural Peanut Butter Banana Sandwich
LUNCH > Chicken Ham Sandwich
SNACK > Tuna
DINNER > Basa Fillet & Rice

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 50

Drunken Jenga, not sure if that was the actual name of the game. But it should be. Alot of fun! I took most of the bottom pieces out. I was a risk taker :D

Core Synergistics Week 8:

BREAKFAST > 2 Poached Eggs & Two Piece of Toast
SNACK > Banana
LUNCH > Tuscan Salad
SUPPER > Pork, Rice, Long Beans, Watermelon

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 49

DAY 49.....heheh I put little Riley in our suitcase. He kept going in there while I was trying to unpack. So I stuffed him in lol, he fit pretty snug and couldn't really move, which was really cute and funny, so I took a picture :) Sorry Ry Guy! Im sure you'll get back at me when you're older.

Rest:

Didn't get my extra cardio today. Did get some from walking around west ed. But not as much as I wanted to. Im sure, i'll get that extra exercise on Wednesday when I do double plyo!

BREAKFAST > Banana
LUNCH > Tuscan Salad with Grilled Chicken, No Dressing
DINNER > Ham & Swiss Sandwich, One Beef Patty

DAY 48

Mat and Mandy's Birthday Today. It was a great night, but apparently I don't know my limit :S I couldn't feel my face and most importantly, it was way too much unwanted calories. Gonna Try to add some cardio tomorrow on rest day.

Kenpo X:

Really putting some extra effort in my punches and kicks. Totally feel it in the Shoulders and Core. Did I mention I love Kenpo?!

BREAKFAST > Protein Shake & Vitamins
SNACK > Natural Peanut Butter & Banana Sandwich
LUNCH > Chicken Ham Sandwich with Tomato
SNACK > Oatmeal
DINNER >Chicken Ham Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 47

Felt Pretty good today, thought I would take another profile pic. I really am not THAT conceded, i swear! On that note, if I work this hard to look somewhat alright, why not show me off lol. It has only been 7 weeks since I had a tub of jelly in my belly. Anybody can join this ride with me if they really wanted to. So why don't you?!

Legs & Back Week 7:

160 Pull-ups / Chin-ups. Added 45lbs each arm on most of the leg workouts and calve workouts.

BREAKFAST > Protein Shake & Vitamins
SNACK > Natural Peanut Butter Sandwich
LUNCH > Chicken Ham Sandwich
SNACK > Oatmeal
DINNER > Tuscan Salad with Grilled Chicken (no dressing), Sweet Potato's

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake

DAY 46

Yoga Week 7:

BREAKFAST > Protein Shake & Vitamins
SNACK > Natural Peanut Butter Sandwich / Tuna
LUNCH > Chicken Ham Sandwich
SNACK > Oatmeal
DINNER > Chicken Ham Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 45

Back & Biceps Week 7:

BREAKFAST > Protein Shake & Vitamins
SNACK > Natural Peanut Butter Sandwich
LUNCH > Chicken Ham Sandwich
SNACK > Tuna
DINNER > Basa Fillets & Sweet Potatos

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake

DAY 44

(Me right after plyometrics.....sweating like i've been baking in the desert for a week! Tons of calories burnt off! Really could use one of those heart rate monitors to find out exactly how many calories)

Plyometrics Week 7:

When I did this today, I wondered to myself......How on earth did I do this twice?! lol. Im pretty crazy. But I WILL be doin double plyo next week on Wednesday. It IS tough to do. But I just think of it as a marathon in my living room. Anybody care to join me?!?! :)

BREAKFAST >Protein Shake & Vitamins
SNACK > Oatmeal
LUNCH > Chicken Ham Sandwich
SNACK > Natural Peanut Butter Sandwich
DINNER > Chicken Ham Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 43

Chest, Shoulders & Triceps Week 7:

BREAKFAST > Protein Shake & Vitamins
SNACK > Natural Peanut Butter Sandwich
LUNCH > Pork Chop & Sweet Potatos
SNACK > Oatmeal
DINNER > Chicken Ham Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake

DAY 42

Rest Week 6:

Felt like adding some cardio today. So I did Kenpo again. Burned off the added calories from last night (chartreuse).

Can't believe how fast Riley is growing. He barely fits on my body anymore. Seems like yesterday we were just bringing him home from the hospital. Now he's gettin into trouble like there's no tomorrow.....annnnnd Soon he'll be asking me for the keys to go pick up his date! Geez Louise that's a scary thought, and by scary I actually mean Scared of getting old so fast :S Hey TIME could you slow down alittle bit?

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Chicken Ham Sandwich
SNACK > Natural Peanut Butter and Banana Sandwich
DINNER > Sweet Potato and Pork Chop, Watermelon & Salad

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 41

Kenpo X Week 6:

Good ol, upper body cardio!

Now to explain this photo. Well actually it explains itself. Why do I drink this poison you ask?! Well first of all, why drink vodka, tequila, rum, or rye? They all taste just as bad. Plus what is our main goal here?....it's to get the buzz! right? Why not get that buzz consuming only 200 or 300 calories? Chartreuse is up at 55% alcohol. 100 calories per shot. I get my buzz with minimal calories.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Chicken Ham Sandwich
SNACK > Oatmeal
SUPPER > Chicken Ham Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 40

(Getting ready for Calf Raise Squats, holding 43's on each arm. Have to do 25 reps)

Legs and Back Week 6:

Raised my Pull-Up / Chin-Up number to 160!!! Next week I might not be able to up that. But it is a great accomplishment for me :)

Legs and Calves are definitely getting stronger. Lifting heavier weights and muscles are getting as fatigued. Feelin good. Feelin reeaaaal good!

BREAKFAST > Turkey Ham Sandwich
SNACK > Oatmeal & Tuna
LUNCH > Egg White & Tomato
SNACK > Oatmeal
DINNER > Turkey Ham Sandwich with Tomato / Half a Natural Peanut Butter Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake

DAY 39

(felt like doing a little designing. Not like I do enough at work.)

Yoga X Week 6:

Didn't fall asleep today, although I was close. There are just some stretch poses that get way too comfortable. Kinda soothing if you ask me.

BREAKFAST > Protein Shake & Vitamins / Chicken Breast and Potato
SNACK > Oatmeal
LUNCH > Chicken Breast and Potato
SNACK > Natural Peanut Butter Sandwich / Turkey Ham Sandwich
SUPPER > Chicken Breast and Potato

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

DAY 38

Back & Biceps Week 6:

Good workout today. I'll say it again. It was tough to up my weights and reps because of how I set the bar last week. Instead I focused on keeping my form slow and steady. No rocking, swaying or using momentum.

Hmmm, what don't you know about me.....i can wiggle my ears, triple curl my tongue, and do some crazy magic tricks :)

BREAKFAST > Oatmeal
SNACK > Tuna
LUNCH > Chicken Breast and Baby Yellow Potato's
SNACK > Natural Peanut Butter Sandwich & Baby Yellow Potato's, and a bit of ham.
SUPPER > Chicken Breast and Baby Yellow Potato's

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Protein Shake

DAY 37

(Love this kid with all my heart. Sooo hard not to fall in love with him, i mean look at that cute face and his beautiful eyes :) Pretty sure he's gonna be a heartbreaker)

Plyometrics Week 6:

Talked about plyo alot the last few weeks. Thought I would change it up. Not like anyone reads this anyways right? I'm just crazy around this time of night and I start talkin to myself. Does that make me crazy? or interesting? or do they mean the the same thing? There I go asking myself questions again...

Anyways thought I would let you know alittle bit about myself...

I was born in Vancouver, BC, lived there till I was 5, then we moved to Red Deer in 1989. That's 22 years ago! Wow, over 2 decades ago. Time goes way too fast. and believe me when i say, it goes even faster when you have a kid. Can't keep up with life anymore. I didn't even put my summer rims at all this year. That is totally weird for me. Especially because I've been doing it for the last ten years.

Anyways continuing on.......I used to be an outgoing kid. As I got older, shyness totally over came my personality. Standing in front of the class was a definite chore for me. Shaking and Wobbling and crackling my voice, I was a nervous wreck. After that, I was never too much of a social guy. Always liked hanging out with close friends and family. That's where I was most comfortable. Hard to trust anyone. But sometimes you have to, to get through life.....

Well, ill leave it off at that. Will talk more about it tomorrow.

But as Kevin Ewchuk would say.....PEACE OUT CUB SCOUTS!

BREAKFAST > Protein Shake & Vitamins
SNACK > Oatmeal & Oranges
LUNCH > Turkey Ham Sandwich
SNACK > Natural Peanut Butter Sandwich
DINNER > Turkey Ham Sandwich

DAY 36

(One Arm Push-Ups.....these are tough, especially after 15 previous moves. 8 Each Arm, Alternating after every push-up)

Chest, Shoulders & Triceps Week 6:

The main workouts that change this month is the Chest, Arms & Back Workouts. So pretty much monday and wednesday have totally different workouts. These workouts definitely push you to your limits.....if you want it to. I was grunting a bit on this one. I was just soo determined to lift heavier and raise my reps. I think i really set the bar really high last week, which made it a little tough to beat.

BREAKFAST > Pork Chop & Rice
SNACK > Banana
LUNCH > Oysters & Salmon Sashimi, Coconut Juice
SNACK > Banana
SUPPER > Ham / Veggies & Rice

DAY 35

(Riley on the floor, jus chillin in mommy's robe)

Rest Week 5:

Surprisingly I didn't do anything on my rest day. Which makes it an actual rest day i guess. It was a really hot day today, which is kinda rare in Alberta. But come to think of it, I'd rather live here than to live in a place with hurricanes, earthquakes, tsunami's, etc. A little snow doesn't hurt nobody. But when I say little I actually mean a fricken chicken dump full of snow. I really think I should try snowboarding. Always wanted to. We'll see.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Pork Chops & Rice
SNACK > Banana
SUPPER > Tuna

DAY 34

(Angie Caught by the Wind)

Kenpo X Week 5:

oooh kenpo. What else can I say about you? You make me sweat, you make me feel like i know karate, you make me do X jumps, and you are the last workout of the week. That's all I can think of right now.

BREAKFAST > Protein Shake & Vitamins
SNACK > Tuna
LUNCH > Turkey Ham Tomato Sandwich
SNACK > Oatmeal & Orange
SUPPER > Turkey Ham Tomato Sandwich

DAY 33

(Riley just skippin away)

Legs & Back Week 5:

Didn't raise my pull-ups / chin-ups reps this week. Raised the bar (not literally) last week. So i'm still struggling to get my 18 reps in. Not struggling too much where i'm losing form. But struggling enough to say "hollllyyyyyy cooowwwww!" (from pretty women). I'm still doing 144 on this disc.

Also most of my leg and calve workouts I carry 40lbs each arm. Pretty tough stuff.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Turkey Ham Tomato Sandwich
SNACK > Natural Peanut Butter Sandwich
SUPPER > Chicken Breast & Rice

DAY 32

Yoga X Week 5:

Like I said on day 30....I was suppose to post these pics yesterday.....should of worn something other than my pj's :P ......well this is me 30 days ago, and me again 30 days later. I really poured my heart out this last month, raising intensity like you wouldn't believe, and also a super healthy lifestyle. Pretty sure this is the best i've eaten....like EVER! and it sure made a huge difference. I'm seeing results that I usually would see 2-3 months after I've done P90X previously. Not to mention I feeeel GREAT!

Don't expect to see results if you don't give it your all. You really have to be 100% determined, otherwise your setting yourself up for disappointment.

BREAKFAST > Protein Shake & Vitamins
SNACK > Tuna / Banana / Nectarine
LUNCH > Salmon / Rice
SNACK > Natural Peanut Butter Sandwich
DINNER > Sirloin Steak / Rice / Zucchini

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

DAY 31

Back & Biceps Week 5:

You would think by working out the last month at about 110% intensity, I would be use to the workout and not get sore anymore. But because P90X switches the workouts to confuse the muscles, it feels like I just started again. My Biceps are SUPER SORE! and that's good! That just tells me that my muscles are growing. No change in your workout, means no change in your body.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Turkey Ham Tomato Sandwich
SNACK > Oatmeal
DINNER > Salmon, Rice, Zucchini, Banana

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Protein Shake

DAY 30

(Jump Knee Tucks, I'm still doing 40 per 30 seconds.)

Plyometrics Week 5:

I know what you're thinkin.....what about double plyo?! No it wasn't too much for me. But these next three weeks are muscle building weeks with the heavy weight training and too much cardio can actually hurt my muscle gain. That being said, you also don't want to cut cardio out totally if you are mass building. A strong cardio vascular system will help your lifts and stamina.

I will be adding Double Plyo to my Recovery Weeks (Week 4, 8 and 12) Replacing one of my rest days, which will be Wednesday.

Today is also day 30! I was suppose to take my progress picture today but I didn't. I will try to take one tomorrow and post it along with my "before" photo.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana / Tuna
LUNCH > BBQ Chicken Breast
SNACK > Banana
DINNER > Turkey Ham Tomato Sandwich / Banana

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 29

Chest, Shoulders & Triceps Week 5:

Today is the start of month 2, and boy am I glad to be heavy lifting again! Not to mention a LOAD of push-ups. (Just noticed on the one-arm pushups > should be 8 reps *each arm*) This workout is intense! My arms and shoulders were near failure at the end of the workout, there were a few workouts where I was struggling. But I did my best, and that's all you can do.

(Also noticed something else > "Clap or Plyo Push-Ups" I actually did "PSYCHO PUSH-UPS" which is, everytime you push up, you jump your whole body off the ground and clap, then land, and then repeat.)

Don't be afraid to reach your max....just know that there is a pause button for you at all times ;)

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana / Tuna
LUNCH > BBQ Chicken Breast
SNACK > Natural Peanut Butter Sandwich
DINNER > Turkey Ham Tomato Sandwich / Banana

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake & Water

DAY 28

Rest Week 4 (Recovery Week)

Joel Mollan & Tiffany Malkin's wedding today! Didn't get a chance to sneak in a workout like I usually do. Also had about 2 glasses of wine along with 3 shots :S.......So what did I do to try to burn off the added calories???? I danced my butt off! Chicken Dance, Macarena, Line Dancing, Michael Jackson, Gangsta lol, you name it!

Awesome buffet (Still ate healthy!), great company, great night overall!

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Turkey Hame Tomato Sandwich
SNACK > Banana
DINNER > Beef Roast / Ham / Veggies / Fruit / Meatballs
(2 Glasses of Wine, 3 Shots)

DAY 27

(Do I become a Werewolf and eat vampires? or do I become a vampire and drink blood?.....hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm......tough call.....but im pretty sure i gots to lose a bit more fat to pull this poster off.... Maybe I'll try one each month and see how it looks then.)

Kenpo X:

Kenpo makes me do crazy things. Last time I was glowing, and now im in a movie poster. Could this be the start of something good?.....i have no idea...it's 3:30am and i'm about to hit the sack. I do crazy things sometimes, but i always keep it clean. Does that make any sense at all?! If not, press 1.....if so...please hang on the line....*playing this song* > http://www.youtube.com/watch?v=431th4cc1DM&feature=BFa&list=PL2E6D90EEDAF8B7D8&index=19 (im lovin this song! just an upbeat, feel good song. Me and ang are thinkin it could be our honeymoon song :) Listening to this while we take a road trip up to the mountains :) :) :)

BREAKFAST > Protein Shake & Vitamins
SNACK > Tuna
LUNCH > Chicken and Wild Rice
SNACK > Natural Peanut Butter Sandwich on 12 grain bread
DINNER > Chicken Breast & Wild Rice

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

If I don't see ya, Good Morning, Good Afternoon, and Good Night.

DAY 26

(This is from the yoga disc. Near the end of the workout there is an ab workout called "Yoga Belly 7" This is one of the 7 ab moves. It is called "Boat"...harder than it looks.....I also got a free toque when I bought a tub of protein, thought I would put it to good use and wear it in this picture :)

Yoga 2 (Recovery Week 4)

On some of the beginning poses like the Warrior One. I am starting to go deeper on my lunge. You will feel the difference right away. It will burn for the first few times, but know that the intense feeling is just making you stronger and the fat will just melt right off. So toughen up and get low.

BREAKFAST > Protein Shake & Vitamins
SNACK > Tuna
LUNCH > Chicken Breast & Wild Rice / Nectarine
SNACK > Oatmeal
DINNER > Chicken Breast & Wild Rice

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 25

Morraine Lake

Core Synergistics 2 (Recovery Week 4):

I am slowly starting to see my abs. Feels good to have them poking through again. This definitely wouldn't be possible without my healthy food decisions, and also my smaller portions. Try eating from a saucer. If you feel hungry after, know that you can eat again in just a couple hours. Eating smaller and more frequently will boost your metabolism like crazy.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Tuna Sandwich / Tomatos / Nectarine
SNACK > Oatmeal
DINNER > Chicken Breast & Wild Rice

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

DAY 24

Storm after we got home from Morraine Lake. Kinda felt like that lighting bolt today. I felt electrifying. I felt good!

Rest Week 4:

Rest Smest! I set a goal for myself today. *TWO PLYOMETRIC WORKOUTS IN ONE NIGHT!* and I accomplished that goal with flying colors. I felt like the energizer bunny, one that couldn't stop jumping!

You have to set goals for yourself. Make your next challenge a REAL challenge. Hike a tall hill one day, then Hike a high mountain another day. (Just watch out for the Bears and other Wildlife. Travel in 4 or More!)

The more intense you feel during a workout, the better.


BREAKFAST: Protein Shake & Vitamins / Banana
SNACK: Oatmeal
LUNCH: Turkey Ham Tomato Sandwich
SNACK: Half a Sandwich / Nectarine
DINNER: Turkey Ham Sandwich
2nd DINNER: Roast Beef / Lettuce / Muscles / 2 California Rolls

BEFORE WORKOUT: SuperPump MAX
AFTER WORKOUT: Water

DAY 23

Road to Morraine Lake

Yoga X:

Good workout today. Ang tried yoga with me (it's about time), she did about half the disc, which is still pretty good considering the intensity level. At least she did her best and forgot the _ _ _ _?. She'll just have to improve for next time. Right!?

I really believe you have to do all the workouts in P90X to get the best results. Each workout in the program helps you improve in other workouts. Doing just one disc may seem harder because you haven't strengthen certain muscles.

Make sense?


BREAKFAST: Protein Shake & Vitamins
SNACK: Banana
LUNCH: Turkey Burger / Nectarine
SNACK: Banana
SUPPER: Pork Ribs / Carrots / Bell Peppers / Nectarine / Raspberries

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

DAY 22

Morraine Lake. Love the Mountains! Would love to wake up to this every morning :)

Core Synergistics:

This is week four. Every fourth week is recovery week. Pretty much taking out all the hardcore lifting. Giving the muscles a chance to heal.

Core Synergistics is a great workout. It WORKS your whole body, and it gets pretty intense at some points. (Like Prison Cell Push-Ups)

Your core is from your chest, down to your glutes. If you are prone to back aches, I recommend this to you. During any activities, if your mid-section is not strong enough, most of the strain will likely go straight to your back. Strengthen your other core muscles to help your back from doing all the work.

BREAKFAST > Turkey Burger
LUNCH > Lettuce / Chicken Breast / Eggs / Fruits
SUPPER > Turkey Ham Sandwich / Nectarine / Egg / Bell Peppers / Carrots

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

DAY 21

Turkey Burger with ½ a teaspoon of bullzeye, lettuce & 2 tomato slices on a 100% Whole Grain Bun. Nectarine and Blueberries on the side. Now that's good clean eating and DELICIOUS!

Rest Week 3:

At this point in the program, all the exercises start changing. Just when you think you have your workout routine figured out, Tony Horton switches it up on ya. This week consist of less intense workouts, KINDA like a rest period. Then next week is back to super intense, with different workouts for the arms, shoulders, chest & back.

This is where the the muscle confusion kicks in! and I love it!

Today was rest day, but I did plyometrics (jump training). I want to see more chub off my cheeks (face) and abdominal area.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Turkey Burger with Fruit
SUPPER > Turkey Burger

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

DAY 20

Thought I would brighten things up with this one. I'm happy when i'm workin out, and I haven't really seen any smiles in my journal. So I thought I would crack a bit of a smile in this one ;)

Kenpo X Week 3:

Getting harder to talk about these workouts since i've wrote about them so many times. Here goes anyways....

Kenpo is kinda like a break disc, not as intense as the other workouts. But you can definitely add some intensity. Make sure you do all the Jumping Jacks and X jumps on the breaks, and just add that extra twist in your punches.

This is a great mix of Plyo, Yoga & Kickboxing. Make every second count on this one.

BREAKFAST > Protein Shake & Vitamins
SNACK > Oatmeal
LUNCH > Chicken Ham Tomato Sandwich
SNACK > Tuna
DINNER > Salmon Sashimi (4) & Dragon Eye Maki (8)

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

Yay! that was three weeks straight, with good eating and 110% working out. I'm feelin great!

DAY 19

Legs & Back Week 3:

For most of the squat and calves moves, I would carry 35lbs on each arm for most part of the exercise. If I found it got toooo uncomfortable, i would let go of the weights but continue my reps.

My goal for Pull-ups and chin-ups was 140. I beat it by 4. So 144 total. Now I don't rush these. I pause the disc, and make sure I do them right. Otherwise, I would be wasting my breath. Make sure you do each exercise with the right form.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Chicken Ham Tomato Sandwich
SNACK > Oatmeal
DINNER > Chicken Ham Tomato Sandwich

BEFORE WORKOUT > Superpump MAX
AFTER WORKOUT > Protein Shake

Tomorrow > Kenpo X - Last workout to make a full 3 weeks :)

DAY 18

(Me doing the Tree Balance Pose, i'm a bit lop-sided, also my hands should be higher. This is one of the easier moves on the disc, but still challenging trying to stand straight up.)

Yoga X Week 3:

Kept my knees off the ground, did a push up every time, and didn't push the pause button. Getting better at this yoga disc. You DO really feel it everywhere, shoulders, chest, legs. Tough workout without weights.

BREAKFAST > Protein Shake & Vitamins / Banana
SNACK > Tuna
LUNCH > Steak with Raw Bell Peppers
DINNER > Chicken and Whole wheat pasta

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Water

Tomorrow > Legs and Back

DAY 17

Arms & Shoulders Week 3:

Was suppose to do this workout last night. But i fell asleep. Kinda a good thing cause I got a good 8 hour sleep. I woke up at 6:00am and felt totally rested. I just popped the disc in and away i went.

I was definately huffin and puffin during this workout. I was really pushing myself. Didn't up too many weights this time, but MAN, the weights I chose last week were toouuggghh. I was sweatin like crazy.

When i was done, i decided to look at myself in the mirror. I was definately surprised at my progress. Hard work for sure pays off. After 1 month, I will post a pick, then at 2 months and finally one after the 90 days.

Without "diet", or a "lifestyle change", this would NOT be possible. I am seeing far better results than the last time i did p90x and it's not even a month yet. I truly suggest that you start eating healthy. You'll feel better & look better.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH >Turkey Ham Tomato Sandwich
SNACK > Oatmeal
DINNER > Turkey Ham Tomato Sandwich

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Protein Shake

Tomorrow> Yoga X

DAY 16

(this is my boy Riley. Pretty sure he's gonna be my workout buddy when he grows up. It's crazy how each day I fall deeper and deeper in love with this guy. Can't live without him ♥)

Plyometrics Week 3:

I totally kicked plyometrics butt today. My lungs are getting bigger and stronger, and my body's stamina is shooting through the roof. Air and blood is circulating my body better and more efficiently, and I love it. I love it like a double rainbow, a double rainbow holding hands with another double rainbow......now that's love.

One of the hardest moves of the workout is JUMP KNEE TUCKS, and this time I did 40 in 30 seconds for EACH of the 2 rounds. Felt really good. My soon to be goal, which is playing the Plyometrics disc twice in one night, will be coming true soon.

Talk about calories being burned, and fat melting off.

BREAKFAST > Protein Shake, Vitamins
SNACK > Oatmeal
LUNCH > Turkey Ham Tomato Sandwich
SNACK > Natural Peanut Butter Sandwich
SUPPER > Turkey Ham Tomato Sandwich, with a bit of chicken.

BEOFRE WORKOUT > Superpump MAX
AFTER WORKOUT > Water

Tomorrow: Arms & Shoulders week 3. Gonna try to add more weights again :)

DAY 15

(me doing standard push-ups. i am the only one awake right now, so I put a timer on my camera. Instead of push-up bars, i use my weights. Makes it easier on the wrists.)

Chest & Back Week 3:

This will be the last time I do this workout until week 9. P90x switches the workouts to help your body grow more & improve by confusing your muscles. Muscle confusion seems to be the way to go these days. Muscles have no time to get use to a workout.

I up'd a few reps and up'd all my pull-ups by 1. So 6 rounds of pull-ups at 16 a round. So 96 pull-up/chin-ups today, and a whole lot of push ups. Pecs and lats are getting massive. Feeling stronger and more powerful.

BREAKFAST > Protein Shake, Vitamins, Turkey Ham Sandwich
LUNCH > Chicken Ham Sandwich
SUPPER > Porkchop, 2 teaspoons of rice, and corn.
2nd SUPPER > Chicken & Caesar Salad.

BEFORE WORKOUT > SuperPump MAX
AFTER WORKOUT > Protein Shake

Tomorrow: Plyometrics.

DAY 14

(this is our puppy bailey. Well he is about 4 and a half now, but he'll always be a puppy to us. I love him with every little piece of my heart. Although he is a loud little beagle, i don't know what i'd do without him. He is my best buddy. Always there for me when i need a shoulder. Always there to keep me company. He's just always there for me ♥ )

Rest Week 2:

So the questions is, did i actually rest today. Well the answer is no lol. Last rest day i believe we layed down about 2800 sq ft. of sod. This week, I did 45 minutes of elliptical, 120 standard push-ups & half of the ab-ripper program. I am craving my goal soo much, i do a little extra when i can. I also am starting to notice my body getting leaner. I feel good.

Now not everyday do I feel great though. I don't know if it is chemical imbalance, stress or just a grey day. I feel off, and my insecurities shoot through the roof. Let's face it, im short. Just under 5'6. and I hate it...hate it so much somedays that i get depressed...."but randy, at least your healthy, and have all your limbs...etc.".....i know this. I know im healthy, i know i have a beautiful family, i know i am blessed......but sometimes it's just overpowering.............................so what do i do?.....i workout, it makes me feel better..I honestly don't think i would be this fit and so into exercise if i was taller...but who knows......good night.

BREAKFAST > Protein Shake & Vitamins
LUNCH > Turkey Ham Sandwich
SUPPER > Turkey ham Sandwich

DAY 13

(yea another storm photo, what do you know. Seems like that's all we're getting here. We'll a ton of mosquitoes too. This was a funnel cloud behind our house. I was just standing on our deck, and i see this start forming before my eyes. Totally thought this guy was going to touch down. But it didn't. Thank god.)

Kenpo X:

Alot of punches and kicks. Found that this workout, toned your core. With all the twisting and jabbing, your abs and lower back work hard to keep your balance and posture. Almost like doing an ab workout without laying on the ground. Love it.

BREAKFAST > Protein Shake & Vitamins
SNACK > Bananas
LUNCH > Tuna & Tomato's
SNACK > Banana
SUPPER > Hard Boiled Eggs & Sardines

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Water

Rest tomorrow :)

DAY 12

(pull-ups in the storage room. it is a little tight, but it works. and yesss i will pull my pants up next time)

Legs & Back Week 2:

I actually didn't do the 120 pull-ups/chin-ups like I said I was gonna do.................i actually did 128!!!! Feels good. I want to point out that these pull-ups/chin-ups are not all done in one set. They are spread out within the 40 mins of the workout time. Like I said before, it is Leg workout, Leg Workout, Pull-Up/Chin-Up (i did 16 each time). Multiply this by 8 and you get the magic number.

Don't be discouraged if you can only do 2 or 3. Your body will adapt to the exercise and your number will go up.

A little motivation tip from me would be.....pretend your on the side of a cliff, no rope, no help....just you....you either climb or you fall. Your choice.

My legs are getting stronger too. Mixing this workout with plyo is the ultimate combination. My legs are solid and not shakey at all. I feel more sturdy. Going up a flight of stairs feels like a breeze. Ain't no thang.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > Turkey Ham Sandwich
SNACK > Oatmeal
SUPPER > Chicken Ham Sandwich

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Protein Shake

Tomorrow > Kenpo X

DAY 11

(this is another picture i took from the crazy storm where 3 tornados touch down. At times like this, you just have to breathe)

Yoga X:

This is very important, please do not skip this disc. the first half of this exercise is alot of planks, downward dog, upward dog, chuterunga & push-ups. This will strengthen you like you wouldn't believe. Yoga, I believe yoga is overlooked by the tough guys thinking this program is for the ladies. But rest assured, this disc will have you sweatin like you were curling 60lb weights.

The second half of this disc, is mainly stretches and balance postures. Still very important for your focus, mind and body. but not as intense. Sad enough to say, i fell asleep near the end of this disc. but it was also 2:00 in the morning ;)

BREAKFAST > Protein Shake & Vitamins
SNACK > 2 Bananas
LUNCH > Turkey Ham Sandwich with Tomato (mmmmmm Tomato's.....soooooo gooooooooooood) *slurps off druel*
SNACK > Natural Peanut Butter Sandwich
DINNER > Turkey Ham Sandwich with Tomato

Would you look how i'm eating?! damn i'll be ripped in no time haha

Tomorrow > Legs & Back, pushin for 120 pull-ups/chin-ups!

DAY 10

(Photo by me: Pretty sure no one knows, but this is my twin bro Richard Foxx (on the right), I call him Rich, or Richy Rich, or bobby, not sure if he likes any of those nick names.....he also tries to wear the same clothes as me everyday (gets annoying after awhile, 27 years to be exact)..... I never really mentioned him ever before because I think he looks a little better than I do, but I finally got over it, and here he is........Rich lives in our basement and he only comes up when I need motivation, or if i don't feel like going to work.)

Arms & Shoulders Week 2:

Did I up me weights? Hellllz yea! Well some of the workouts, some is better than none, and none is better than......well none.

I looovvve heavy weights, you can just feel your strength going through the roof! Gals shouldn't be afraid of weights. Weight lifting is a great and efficient way of burning fat all over the body. As long as you don't over do it on the weights, you will not build huge muscles. Try to keep your reps around 15.

At this point, I am still focusing on my fitness. I don't really care about my weight right now. If I concentrate on just upping my reps and weights, in time the fat will shed. So i would say, put your scale away, for at least a month or two. Trust me.

BREAKFAST > Protein Shake & Vitamins
SNACK > Tuna straight from the can
LUNCH > 2 Ribs
SNACK > Natural Peanut Butter Sandwich w/ whole wheat bread
DINNER > Sushi date with the wifey :) 4 tropical maki, 3 dragon maki, 9 salmon sashimi and 1 eel

BEFORE WORKOUT > SuperPump 250
AFTER WORKOUT > Protein Shake

Tomorrow > Yoga X

DAY 9

(Photo by me: Think this is one of my favorite new snacks. I can usually eat a can of tuna no problem. No fat, high protein. But in this case, I put some tuna on some slices of cucumber with a pinch of salt and pepper. What is also a good idea is adding a cherry tomato on top of every one. mmmmmmmm so good. The tomato idea was from my lovely wife Angela Ewchuk-Rabena :)


Plyometrics Week 2... My body was burning hot and i was just pouring sweat. (Hard to say sweat or swamp anymore thanks to Dustin Konsmo) But I was feeling great! Nothing like knowing your body is heading in the right direction.

Now how did I up the ante this workout you ask?......we'll I tried jumping higher and land lighter. Also in one of my favorite moves "JUMP KNEE TUCK" I did 40 in 30 seconds......try it out! I was definitely out of my comfort zone in some of the other moves. But like Sarah Kristen Baker said "if your not uncomfortable, nothing is changing"

Also want to give a shout out to my sister Rosie Rabena, as she is trying p90x for the first time tomorrow. Good luck :) and to Mandy Woloshen for almost completing a week. Keep it up! and stop looking at the scale ;)


BREAKFAST > Protein Shake & Vitamins
LUNCH > 2 Small Beef Ribs with Noodles
SUPPER > Tuna & Cucumbers

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Water

Arms and Shoulders week 2 tomorrow. Power workout! :)

DAY 8

Old photo of mine, behind our old house.....love storms :)

Chest & Back Week 2:

I love power workouts. Makes me feel strong.

Today i said to myself...."Ran.....suck it up like a dyson and up your reps and weights".....and that i did. I up the intensity like you wouldn't believe. I don't care if it's one rep or twenty reps. Learn to challenge your limits. Do this and you WILL see results.

(390 push-ups & 87 pull-ups)

Standard Push-Ups:
Round 1 - 60
Round 2 - 45

Wide Front Pull-Ups:
Round 1 - 15
Round 2 - 15

Military Push-Ups:
Round 1 - 40
Round 2 - 35

Reverse Grip Chin-Ups:
Round 1 - 15
Round 2 - 15

Wide Grip Push-Ups:
Round 1 - 35
Round 2 - 25

Close Grip Pull-Ups:
Round 1 - 15
Round 2 - 12

Decline Push-Ups:
Round 1 - 40
Round 2 - 25

Heavy Pants:
Round 1 - 8 reps of 65lbs each arm
Round 2 - 8 reps of 65lbs each arm

Diamond Push-Ups:
Round 1 - 30
Round 2 - 25

Lawnmowers:
Round 1 - 8 reps of 65lbs
Round 2 - 8 reps of 65lbs

Dive Bomber Push-Ups:
Round 1 - 15
Round 2 - 15

Back Flys:
Round 1 - 8 Reps of 65lbs each arm
Round 2 - 8 Reps of 65lbs each arm

DAY 7

(North Red Deer, Alberta / Old photo of mine in the fall 1 or 2 years ago.)

Rest:

I made it through one week :) Feels great. Also took a nap at noon and didn't get up till 4pm!!! Guess that's not a nap no more. Too much rest there. Probably tired from all the sun and sod laying this weekend.

Sunday is a tough day, diet wise. My dad is a great cook, probably where i get my cooking skills from. We are there every sunday and i usually have 1 or 2 heaping plates full. Foooood is sooo goood. But..... I was able to power through. I had about half a plate and no seconds. My will power is getting stronger. If my will power was a bodybuilder, he would be benching about 300lbs and curling 80lbs.

Keep pushing yourself. That first week is probably going to be the toughest. If you can get through the one week. Your golden. Just keep your mind frame going in the right direction.

BREAKFAST > Protein Shake, 3 Eggs, 1 Toast with Peanut Butter
SUPPER > 2 small beef ribs, 2 oysters, noodles, veggies, pork.
SNACK > Ham Sandwich, Raw Bell Peppers (Green/Yellow)

BEFORE WORKOUT > SuperPump 250
AFTER WORKOUT > Protein Shake

DAY 6

(I've decided to start adding photography to this journal. I love photography, and why not add it here? This was the evening where we had 3 tornado's touch down in central alberta. Creeppy clouds)

Kenpo X > kinda like kickboxing with a hint of plyo. I like it.

Had a bit of a headache this evening. But i did this workout anyways. This is an excellent cardio workout. The more intense you make this, the more calories you're gonna burn. You can easily slack on this disc...so set your mind to work your @$$ off.

This is the last workout of the week. Tomorrow is rest...... and throuhout this week, i had to turnaway alot of junk....including a wendy's frosty, freezy pops, slurpee, oh henry & mcdonalds. I been good this whole week. Diet wise and I haven't missed one workout. I hope I can keep this up.

Motivation is key throughout this whole program. If you don't have it, you're wasting your time. One tip I have is to search through your pictures and find one you absolutely hate of yourself. Mine is my before photo which was taken 2 weeks ago. I look at this photo everyday. It drives me to the finish line.

I found that at night, I have more energy. That's why I love working out at night. Another reason would be, is that of my busy schedule.

Here's what i go through in a day: (for the most part)
- Full Time Graphic Artist
- Daddy time
- Husband time
- cooking (i ♥ cooking by the way)
- Homeowner Maintenance
- R3 Print & Design (auto decals, signs, design, printing)
- Randy Rich Films (Filmmaking, 3D modelling & integration)
- Workout
- Sleep
- and more......

I also found at night, i seem to speak my mind more freely. Not sure what it is. Seems like these post are getting longer. Like i just keep typing what my mind wants to say. lol. sorry, to whoever reads these. Hope you like reading my nonsense.

BREAKFAST > Protein Shake & Vitamins
SNACK > Banana
LUNCH > skipped (not good)
DINNER > Ham & Swiss Sandwich with lettuce and tomato

Got hungry in the evening. But I fought the urge. I just know the more I cut out the junk and big meals. the more i'm not gonna want them.

goodnight.

"keep fit and have fun." < guess this quote

seriously goodnight

DAY 5

Legs & Back:

Almost 100 pull-ups today. (no they are not at the same time...they are within 40 mins, 2 leg exercises, then 1 pull up exercise. Repeat that 8 times and your done! easy right?)

Was thinking of doing video blogs, but i dont know. probably would take to long to post hey? It's about 2:30am right now and I think im have a conversation with my computer. Straight to bed after this post. Got to get some rest. We are getting our sod for the backyard tomorrow. (well technically later today) we gots to lay about 2400 sq ft of sod. Sounds like a good work out to me! Glad I started p90 this week, to somewhat have my body ready.

Woooow double rainbow all the way......talkin way too much...

anyways alot of pull-ups and sqauts this disc. Don't be discouraged if you can only do 2 or 3 pull-ups at first. Believe me, they are hard the first time around. That's pretty much all I could do to begin with.

well, good night moon, and good night cow jumping over the moon.

BREAKFAST > Protein Shake & Vitamins
SNACK > None
LUNCH > Banana & Tuna with Cucumbers (Thanks Ang ♥)
SNACK > Natural Peanut Butter Sandwich
SUPPER > Chicken & Rice

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Protein Shake with Milk

DAY 4

Yoga X:
• After every vinyasa, I do a pushup.
• I jump my feet back after upward dog instead of stepping back.
• Favorite / Tough Move = Right Angle Pose & Grab

I never thought I'd be doing yoga, like ever. Now i'm not sure what i'd do without it. When i'm working out, I need focus, and Yoga X amplifies my focus. I can think clearer and I can breathe better. Not only that, it strengthens you like you wouldn't believe. I guarantee you will be sweating 15 mins into this workout. Very unexpected coming into this disc the first time. It kicked my butt.

BREAKFAST > Oatmeal, Vitamins, Protein Shake
SNACK > Tuna straight from the can
LUNCH > Chicken and Rice
SNACK > Oatmeal
DINNER > Chicken, Rice and Veggies

BEFORE WORKOUT > Superpump 250
After WORKOUT > Water


Namaste ;)

DAY 3

Shoulders & Back:

Arms > 16" around
Forearms > 13" around
Shoulders > 22" (Edge of left shoulder to edge of right shoulder)

Im not gonna lie, I had to rewind this disc a few times because of the weights i have chosen. I needed rest...Im used to pushing myself really hard, sometimes to a point where i want to throw up. But I know my llimits and I try to stay just under them. If you're not used to raising the intensity level, I recommend pushing yourself slowly, get to know what your body is capable of first.

Also you have to pace yourself, meaning choosing weights that are just under your max, just because there is alot of lifting involved in this workout. If you go max, you may burn out before the disc is done.

Yoga X Tomorrow. Very important to do this one.

BREAKFAST > Oatmeal & Multi-Vitamin
SNACK > Tuna (Nothing added)
LUNCH > Kraft Dinner
DINNER > Chicken Breast & Uncle Bens Wild Rice

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Protein Shake