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

DAY 2

Plyometrics:

Burned about 1000 calories. It's almost impossible not to sweat with this one. Like every other time I start doing p90x, my goal is to not pause this disc through out the whole workout.

Despite not doing this for half a year, I was able to succeed. My lungs were gasping for air, and my legs were begging for rest. On my water break, I took my legs and lungs aside and I told them..."You guys had half a year to rest. No more resting, and that's final"

anyways, feels good to have the blood flowing again. Tomorrow is Shoulders and Arms. Need to rest for that one.


BREAKFAST > Protein Shake
LUNCH > (Leftover) Salisbury Steak with Rice
SUPPER > (Leftover) Salisbury Steak with Rice
SNACK > Green, Yellow & Red Bell Peppers RAW

BEFORE WORKOUT > Superpump 250
AFTER WORKOUT > Water


Note: Need to try to add more snacks, so im not so hungry at the big meals.

DAY 1

 yeeeesssss aggaaaaaiiinnnnn.........this kinda helps motivate me, so hush...

I haven't been working out for the past 6 months, so I have to finds ways to help motivate myself again. I have gained in a bad way, and I am determined to get back to a "ripped" body.

Think of this as a workout diary. Anyone or even no one can read this. It's more for my own personal reference.

Anyways, this is CHEST & BACK WEEK 1. I have lowered some of my weights and reps to get back at things. If you have done p90x and have higher numbers, please post....it motivates me to beat you : )

BREAKFAST > 2 PB Sandwiches
LUNCH > Timmy's Ham & Swiss
SUPPER > Salisbury Steak

Superpump 250 before workout
Protein Shake after workout