It's been 2 weeks since I finished Insanity. The first week I kept up the fitness really well by running, cycling and returning to the gym. For last week we have been away on holiday, so there have been a few excesses in the form of BBQ's and dining out. Needless to say I felt I needed a quick fix to the enjoyment of last week, so I decided to hit Insanity again. Incidentally I have only put on 1 kg since I completed Insanity, so I am very pleased about that.
I have decided to do a week of the Month 1 type exercises then a week of Month 2 exercises to ease me back in to it. I have chosen week 2, so that began with Cardio Power & Resistance. Going back to the Month 1 type of exercises you can really see how they are introductory compared to Month 2. I did find bits tough and tiring, but that's to be expected since I've been off it for a fortnight. I worked up a good sweat so that is a good sign. I'll just have to see how the time allowed for it goes because I have a very busy couple of weeks in work coming up.
Whilst I did find the session a little tough, it was good to get Sean back and to hear him screaming, "LETS GO!!!" once again.
Sunday, 1 May 2011
Wednesday, 20 April 2011
Cycle Home was Tough
Well I did it. I cycled home up the big hill. It took me a bit longer at 39 minutes and I was really slow going up the hill. My quads were burning so much and I was afraid I would pull all the muscles in them again, just like the start of the week. I'll see how they are in the morning before deciding whether to cycle in again.
Cycle to Work
My legs were a little better last night, so thinking about fitness things to do I decided to cycle to work today.
I have never cycled to work before. Mainly because I have to take my son to school every morning, but I'm not that a keen cyclist. It was about 8.5km to get in to work and I did it in 32 minutes (as opposed to 10 minutes in the car). It was good going in because it is downhill at the start that flat all the way. There is a dedicated cycle path in Swansea running parallel to the river. It's a very nice ride and was all the more pleasant with it being a warm sunny morning. We have a shower in work, so it is nice to freshen up ready for the working day.
I have to cycle home this evening with a horrible climb at the end. We'll see how I manage it!
I have never cycled to work before. Mainly because I have to take my son to school every morning, but I'm not that a keen cyclist. It was about 8.5km to get in to work and I did it in 32 minutes (as opposed to 10 minutes in the car). It was good going in because it is downhill at the start that flat all the way. There is a dedicated cycle path in Swansea running parallel to the river. It's a very nice ride and was all the more pleasant with it being a warm sunny morning. We have a shower in work, so it is nice to freshen up ready for the working day.
I have to cycle home this evening with a horrible climb at the end. We'll see how I manage it!
Tuesday, 19 April 2011
Legs Still Painful
My legs are still hurting. I did go to the gym last night and did a 20 minute walk on the running machine to try and loosen them up. I then did some weights work on chest and arms.
I am missing Insanity now. I think I'll start it all over again when I return from holidays. There is no point starting now as we are going away next week. I do hope to keep up with some other fitness work this week though.
I am missing Insanity now. I think I'll start it all over again when I return from holidays. There is no point starting now as we are going away next week. I do hope to keep up with some other fitness work this week though.
Monday, 18 April 2011
I'm in PAIN
My legs are knackered. My quads in particular.
After my 10km run yesterday, my family and I all went out for the day. We went to a place called Merthyr Mawr which has the highest sand dunes in Wales. We took a sled for the kids to slide down the dunes on. What I didn't realise was just how high the dunes were and what it would do to my legs. Needless to say that when I got up this morning I was in a great deal of pain with very tight quad's.
I'm planning to go to the gym tonight, but I'm not going to be able to do any leg work.
After my 10km run yesterday, my family and I all went out for the day. We went to a place called Merthyr Mawr which has the highest sand dunes in Wales. We took a sled for the kids to slide down the dunes on. What I didn't realise was just how high the dunes were and what it would do to my legs. Needless to say that when I got up this morning I was in a great deal of pain with very tight quad's.
I'm planning to go to the gym tonight, but I'm not going to be able to do any leg work.
Sunday, 17 April 2011
Back to Running
I went for my first run today in about 6 weeks. I was a little apprehensive as to how I would perform but I was really pleased how I did.
Normally when I run I tend to hit a point at around 15-18 mins in where I feel tired and want to stop. I push through it and I am fine after 3 minutes and can then carry on. Today however, I did not hit that wall. I felt really good and not tired at all. I planned on doing about 6km, but I felt so good I did a long route and managed just under 10km. It's a beautiful sunny day here in Swansea today and that helped. There is nothing better than a nice run in warm, sunny weather and some fresh air passing through your lungs.
I did a 9.8km run in 1:02, not my best time but I tackled a big hill at the end which I just had to walk.
Normally when I run I tend to hit a point at around 15-18 mins in where I feel tired and want to stop. I push through it and I am fine after 3 minutes and can then carry on. Today however, I did not hit that wall. I felt really good and not tired at all. I planned on doing about 6km, but I felt so good I did a long route and managed just under 10km. It's a beautiful sunny day here in Swansea today and that helped. There is nothing better than a nice run in warm, sunny weather and some fresh air passing through your lungs.
I did a 9.8km run in 1:02, not my best time but I tackled a big hill at the end which I just had to walk.
Beautiful Day For a Run
It's been a few days since I finished Insanity and it's been a nice rest, but today the fitness continues with a run this morning.
It's a beautiful sunny day in Swansea and it will be nice to get some fresh air through the lungs. I've not run for about 6 weeks so I'm wondering how I will do. I previously wrote that I thought Insanity had made me lose some stamina when running. I'm not sure whether to go for a full 10km run our take it ready and just get a 6km one done. I'll decide when I get out there.
Thursday, 14 April 2011
Day 63 - Final Fitness Test
Yesterday I said that I wanted to start early. Unfortunately family matters meant that I could not start until 9pm, so I was a little worried whether having less energy at this late in the evening would affect my results.
I did a longer warm up before this fitness test. I played the warm up twice and did the stretches then got in to it. Here's how I did:
I really wanted to improve on the switch kicks, but again my score was lower than my best ever result for it. I went like hell on them too and briefly rested for only 2 secs twice. I know my speed was good because I was keeping up with the guys in the DVD. My technique was sound too and I put in the maximum effort.
I am seriously thinking that the results from Tests 2 and 3 are incorrect and I must have miscounted, because I don't think there is any way I could achieve 127 switch kicks in week 2. That's over 2 per second with NO rest and I know I rested whilst doing them on all of the tests. I have a feeling that my counts may have messed up, perhaps done 68, 69, 80, 81 or something like that, because it is tough to concentrate counting, kicking away, breathing, sweating and trying not to collapse. But taking away those suspect results from Tests 2 and 3 it still shows I made a 15% improvement from the first week to today's final test.
For all the other exercises this week I bettered the results from the last fitness test I did (bar the Globe Jumps which I equalled). I felt fitter doing the exercises - I had more energy, did not tire as earlier on and had the strength to keep pushing.
What I am really impressed with is the huge improvements I have made from my scores in week 1 to the final fitness test in week 9.
15 MORE Switch Kicks - As I have described above.
14 MORE Power Jacks - This shows how all the jacks type exercises have been beneficial in every warm up. Plus all the squat work has given leg strength to achieve this score.
57 MORE Power Knees - This is a massive 78% improvement. The key here is stamina. I did not rest on tonight's power knees and I had the strength to power through to the end at a rapid pace. This is at a rate of almost 2 per second, very fast.
27 MORE Power Jumps - I am really impressed with this result as these are very tiring. I remember in week 1 when doing these that I thought 'why the hell am I doing this?' It requires leg and core power and tremendous stamina to just keep bouncing and powering the legs. I bettered my week 1 score by 87% - a huge improvement - and the pace I went at tonight even impressed me.
3 MORE Globe Jumps - This is 12 more individual jumps which is a good improvement since it is a full body movement exercise.
DOUBLE the number of Suicide Jumps - These were another tough one from week 1. I found it hard just to do 3 initially, but once you get the technique the number you can do soon improves. It requires legs and abs power to make you perform better. I did rest for about 5 secs twice during this exercise, so there are probably another 3 or 4 in me.
9 MORE Push Up Jacks - These show how my chest and arm strength have improved. I can now easily knock out 16 of these until I start to feel it, whereas it was about 6 in week 1. I rested about 3 times on this, so again I reckon I can probably do about another 4 of these if I was to try again. Although a 45% improvement overall is a great result.
16 MORE Low Plank Oblique - These are a highly technical exercise. It's a low plank balance and you need to alternate the legs. It's a big concentration exercise since it is at the end of the test it is one of the hardest because you are tired. I managed a 42% improvement over my 1st test scores so this is another big result.
I feel ecstatic about my results. I never thought I would get such massive improvements. I maybe thought a 15-20% improvement would be good, but I've achieved 31% to 100%. Insanity has been an AMAZING fitness programme and it has not only made me lose weight and body fat but it has also made me fitter, stronger, have greater stamina and more muscle power. The results shown here prove that conclusively.
Thanks Sean, it's been tough but really enjoyable.
Peace. Out.
PS - That's not the end of my Insanity Diary or the fitness programme:
I'm going to write up a summary of Insanity.
And I'm going to carry on doing it.
(Yes I must be crazy).
So the diary will continue too.
I did a longer warm up before this fitness test. I played the warm up twice and did the stretches then got in to it. Here's how I did:
I really wanted to improve on the switch kicks, but again my score was lower than my best ever result for it. I went like hell on them too and briefly rested for only 2 secs twice. I know my speed was good because I was keeping up with the guys in the DVD. My technique was sound too and I put in the maximum effort.
I am seriously thinking that the results from Tests 2 and 3 are incorrect and I must have miscounted, because I don't think there is any way I could achieve 127 switch kicks in week 2. That's over 2 per second with NO rest and I know I rested whilst doing them on all of the tests. I have a feeling that my counts may have messed up, perhaps done 68, 69, 80, 81 or something like that, because it is tough to concentrate counting, kicking away, breathing, sweating and trying not to collapse. But taking away those suspect results from Tests 2 and 3 it still shows I made a 15% improvement from the first week to today's final test.
For all the other exercises this week I bettered the results from the last fitness test I did (bar the Globe Jumps which I equalled). I felt fitter doing the exercises - I had more energy, did not tire as earlier on and had the strength to keep pushing.
What I am really impressed with is the huge improvements I have made from my scores in week 1 to the final fitness test in week 9.
15 MORE Switch Kicks - As I have described above.
14 MORE Power Jacks - This shows how all the jacks type exercises have been beneficial in every warm up. Plus all the squat work has given leg strength to achieve this score.
57 MORE Power Knees - This is a massive 78% improvement. The key here is stamina. I did not rest on tonight's power knees and I had the strength to power through to the end at a rapid pace. This is at a rate of almost 2 per second, very fast.
27 MORE Power Jumps - I am really impressed with this result as these are very tiring. I remember in week 1 when doing these that I thought 'why the hell am I doing this?' It requires leg and core power and tremendous stamina to just keep bouncing and powering the legs. I bettered my week 1 score by 87% - a huge improvement - and the pace I went at tonight even impressed me.
3 MORE Globe Jumps - This is 12 more individual jumps which is a good improvement since it is a full body movement exercise.
DOUBLE the number of Suicide Jumps - These were another tough one from week 1. I found it hard just to do 3 initially, but once you get the technique the number you can do soon improves. It requires legs and abs power to make you perform better. I did rest for about 5 secs twice during this exercise, so there are probably another 3 or 4 in me.
9 MORE Push Up Jacks - These show how my chest and arm strength have improved. I can now easily knock out 16 of these until I start to feel it, whereas it was about 6 in week 1. I rested about 3 times on this, so again I reckon I can probably do about another 4 of these if I was to try again. Although a 45% improvement overall is a great result.
16 MORE Low Plank Oblique - These are a highly technical exercise. It's a low plank balance and you need to alternate the legs. It's a big concentration exercise since it is at the end of the test it is one of the hardest because you are tired. I managed a 42% improvement over my 1st test scores so this is another big result.
I feel ecstatic about my results. I never thought I would get such massive improvements. I maybe thought a 15-20% improvement would be good, but I've achieved 31% to 100%. Insanity has been an AMAZING fitness programme and it has not only made me lose weight and body fat but it has also made me fitter, stronger, have greater stamina and more muscle power. The results shown here prove that conclusively.
Thanks Sean, it's been tough but really enjoyable.
Peace. Out.
PS - That's not the end of my Insanity Diary or the fitness programme:
I'm going to write up a summary of Insanity.
And I'm going to carry on doing it.
(Yes I must be crazy).
So the diary will continue too.
Day 63 - Final Measurements
The final day of Insanity has arrived and I started by doing all my body measurements as soon as I got up this morning. This is what all the hard work has been for. How much weight I can lose, how much I can lose off my stomach, how fitter, faster and leaner I can become.
I was really apprehensive before I did all the measurements, but once I did I was really pleased with the progress I have made over the 9 weeks.
Overall I have lost 4.7kg (over 10lb) and my weight is now 12st 13lbs. I am really pleased I have got to under 13 stone in 9 weeks. I attribute this to the Insanity programme and the healthy diet I have been on.
The next thing I'm pleased about is my reduction in body fat by 2.4%. This is visible in my physical appearance as my face and waist are both noticeably smaller.
With regard to my waist then I have lost 8.3cm from it - I just know that is down to the Ab's work that is one of the core parts of Insanity. I can see for myself that my stomach is smaller and other people have remarked too. Even though there is still fat there, I can feel my abs are tighter and there is a lot less fat being carried around my waist than before.
These are the key components that I wanted to improve on by doing Insanity : reduce weight, reduce fat, lose the gut. I have achieved that and I am so pleased with the results.
When you look at the rest of the measurements then overall they have all improved :chest and hips have gone down in size, my bicep size and body muscle percentage have both increased (as expected).
Tonight is the final fitness test. I'm confident now that I can do better on my best scores, so bring it on!
I was really apprehensive before I did all the measurements, but once I did I was really pleased with the progress I have made over the 9 weeks.
Overall I have lost 4.7kg (over 10lb) and my weight is now 12st 13lbs. I am really pleased I have got to under 13 stone in 9 weeks. I attribute this to the Insanity programme and the healthy diet I have been on.
The next thing I'm pleased about is my reduction in body fat by 2.4%. This is visible in my physical appearance as my face and waist are both noticeably smaller.
With regard to my waist then I have lost 8.3cm from it - I just know that is down to the Ab's work that is one of the core parts of Insanity. I can see for myself that my stomach is smaller and other people have remarked too. Even though there is still fat there, I can feel my abs are tighter and there is a lot less fat being carried around my waist than before.
These are the key components that I wanted to improve on by doing Insanity : reduce weight, reduce fat, lose the gut. I have achieved that and I am so pleased with the results.
When you look at the rest of the measurements then overall they have all improved :chest and hips have gone down in size, my bicep size and body muscle percentage have both increased (as expected).
Tonight is the final fitness test. I'm confident now that I can do better on my best scores, so bring it on!
Wednesday, 13 April 2011
Day 62 - Max Recovery
The last time I did this workout I said I would not do it again as I felt it was not as beneficial as the Cardio Recovery workout.
The first issue I have with it is that I don't feel you do a proper warm up at the start. You go straight in to the stretches which increase in pace, but I did not feel sufficiently warmed up by the end of it. This was proved somewhat with that I pulled my right calf muscle when it went into the next series of exercises. I had to stop the workout as every time I put tension through my lower left leg I was getting sharp pains from the muscle. It took me 5 minutes of massage and movement in my legs to ease the pain, but it has not completely gone as I right this.
The next issue I have is that I don't think some of the exercises are beneficial and can be repeated for too long a period. Such as the low-plank, high-plank that is done which consists of 4, 8, 16 reps starting on your right arm then another set of the same reps starting on your left arm. I find this just tiring and think that other exercises could be done rather than spending so long on this single one.
As it happens I completed the workout, but with the calf pain. I'm not exhausted or sweating a great deal, but I suppose it is a recovery workout and that is what it is intended for.
Tomorrow is my final day of Insanity and it is the final fitness test. I have today been looking over my best scores and my goal is to try and beat them:
Switch Kicks 127 (Test 2)
Power Jacks 53 (Test 3)
Power Knees 100 (Test 4)
Power Jumps 46 (Test 4)
Globe Jumps 10 (Test 4)
Suicide Jumps 13 (Test 4)
Push Up Jacks 25 (Test 4)
Low Plank Oblique 50 (Test 3/4)
I think the key is to warm up well. When I did the last test I did not think that I got a good enough warm up, so I shall do a longer one tomorrow before I start. I normally have food when I first come home from work at 530pm and then exercise at 8pm. I may forego food tomorrow evening and start at around 730pm.
My other targets are to get my weight down to 83kg, chest size to 102cm and waist down to 102cm also. I've really watched my diet this week and exercised well. I'll be doing the body measurements when I get up tomorrow morning (and after going to the toilet). I even went for a haircut today to try and give myself the best chance of losing the most weight!
I am apprehensive about the final fitness test, but if I focus, dig deep and push hard then I can give it my best shot. Good luck Ade!!
The first issue I have with it is that I don't feel you do a proper warm up at the start. You go straight in to the stretches which increase in pace, but I did not feel sufficiently warmed up by the end of it. This was proved somewhat with that I pulled my right calf muscle when it went into the next series of exercises. I had to stop the workout as every time I put tension through my lower left leg I was getting sharp pains from the muscle. It took me 5 minutes of massage and movement in my legs to ease the pain, but it has not completely gone as I right this.
The next issue I have is that I don't think some of the exercises are beneficial and can be repeated for too long a period. Such as the low-plank, high-plank that is done which consists of 4, 8, 16 reps starting on your right arm then another set of the same reps starting on your left arm. I find this just tiring and think that other exercises could be done rather than spending so long on this single one.
As it happens I completed the workout, but with the calf pain. I'm not exhausted or sweating a great deal, but I suppose it is a recovery workout and that is what it is intended for.
Tomorrow is my final day of Insanity and it is the final fitness test. I have today been looking over my best scores and my goal is to try and beat them:
Switch Kicks 127 (Test 2)
Power Jacks 53 (Test 3)
Power Knees 100 (Test 4)
Power Jumps 46 (Test 4)
Globe Jumps 10 (Test 4)
Suicide Jumps 13 (Test 4)
Push Up Jacks 25 (Test 4)
Low Plank Oblique 50 (Test 3/4)
I think the key is to warm up well. When I did the last test I did not think that I got a good enough warm up, so I shall do a longer one tomorrow before I start. I normally have food when I first come home from work at 530pm and then exercise at 8pm. I may forego food tomorrow evening and start at around 730pm.
My other targets are to get my weight down to 83kg, chest size to 102cm and waist down to 102cm also. I've really watched my diet this week and exercised well. I'll be doing the body measurements when I get up tomorrow morning (and after going to the toilet). I even went for a haircut today to try and give myself the best chance of losing the most weight!
I am apprehensive about the final fitness test, but if I focus, dig deep and push hard then I can give it my best shot. Good luck Ade!!
Tuesday, 12 April 2011
Day 61 - Max Interval Circuit
This was a long one - 1 hour of tough workouts. I got to about 40 minutes in and then lost all my energy. Exercises I normally manage ok were very tough. I really had to focus and "dig deep" to get through the barrier. I can liken it to when I am running and I hit a point where I am knackered and need to push through. Once I'm through it I then go on to perform well.
What hit me as well was the full body drills which are in the 3rd group of exercises. You don't expect this tough an exercise late on in the workout and my body finds it really tough to get through it. I certainly cannot keep up with the people on the DVD with the speed they do the full body drills at. They can manage to complete 2 sets in about 45 secs, I'm lucky to get one.
And so that is my last "intensive" workout with Insanity. What's left is a recovery workout tomorrow and then the fitness test. I then have to consider what comes after Insanity. I want to continue with it, but also want to take up the running and get back to the gym. We'll see next week when it's all over.
What hit me as well was the full body drills which are in the 3rd group of exercises. You don't expect this tough an exercise late on in the workout and my body finds it really tough to get through it. I certainly cannot keep up with the people on the DVD with the speed they do the full body drills at. They can manage to complete 2 sets in about 45 secs, I'm lucky to get one.
And so that is my last "intensive" workout with Insanity. What's left is a recovery workout tomorrow and then the fitness test. I then have to consider what comes after Insanity. I want to continue with it, but also want to take up the running and get back to the gym. We'll see next week when it's all over.
Monday, 11 April 2011
Day 60 - Max Cardio Conditioning
I have now worked out the effective sessions I have missed and scheduled them for this week:
Mon 11th April - Max Cardio Recovery
Tue 12th April - Max Interval Circuit
Wed 13th April - Max Recovery
Thu 14th April - Fitness Test
So Thursday is the big day for the final fitness test. I really hope I can better all my scores and get my weight down to 83kg. That is my target so I am going to try extra hard this week.
The weather has been nice for the last week or so and it is really making me want to go for a run, but I don't want to so to conserve my energy for the final fitness test.
Tonight's workout went well. I had a bit of a purple patch half way through when I felt really tired, but got through it and did well. One of the big motivators of the workout is the camera focussing on Arial (think that's her name) as she's doing jumps - that sure does get you moving faster!
Once again I was sweating like hell during and after the workout - that just shows how much it is working. As Sean says, "Keep breathing, keep sweating."
Mon 11th April - Max Cardio Recovery
Tue 12th April - Max Interval Circuit
Wed 13th April - Max Recovery
Thu 14th April - Fitness Test
So Thursday is the big day for the final fitness test. I really hope I can better all my scores and get my weight down to 83kg. That is my target so I am going to try extra hard this week.
The weather has been nice for the last week or so and it is really making me want to go for a run, but I don't want to so to conserve my energy for the final fitness test.
Tonight's workout went well. I had a bit of a purple patch half way through when I felt really tired, but got through it and did well. One of the big motivators of the workout is the camera focussing on Arial (think that's her name) as she's doing jumps - that sure does get you moving faster!
Once again I was sweating like hell during and after the workout - that just shows how much it is working. As Sean says, "Keep breathing, keep sweating."
Sunday, 10 April 2011
Another Rest Day
Weekends are proving to be very difficult to fit in Insanity when you have a family. Today has been another of those days where spending time with the family and going for a day out has made me miss the Insanity session.
I've got 4 days left and I shall finish them in the evenings this week, although I need to work out and schedule which workouts I need to do on what days.
By the way, we had our first BBQ of the year today. Just a small one to make sure I kept the fat and carbs intake down!
I've got 4 days left and I shall finish them in the evenings this week, although I need to work out and schedule which workouts I need to do on what days.
By the way, we had our first BBQ of the year today. Just a small one to make sure I kept the fat and carbs intake down!
Saturday, 9 April 2011
Rest Day
It's Saturday and I should be doing the final fitness test today if I was on plan, but I'm 4 days behind so using today as the usual rest day.
As usual it's a busy Saturday and I shall have to see how tomorrow looks for catching up on the 4 days.
As usual it's a busy Saturday and I shall have to see how tomorrow looks for catching up on the 4 days.
Friday, 8 April 2011
Day 59 - Max Interval Plyo
Phew, it's hot, and so am I. 20 degrees today and a lovely sunny day, so I have sweated like hell tonight.
The session went well and I'm really pleased with how my flexibility has improved. I don't mind the hip flexor stretches so much now and can almost get the palm of my hand on the floor while doing them. Also, with the deep lunges I can finally keep my foot flat on the floor, my knee bent and the other leg stretched straight out resting on the ankle. Previously I couldn't get really deep on the lunge. I kind of half managed the power push ups again tonight.
It is amazing that when you start doing the Insanity exercises they are all new to you and you just think, "... there is no way I can do that!". But after practise and as you get more flexible and your muscles gain more power you are soon able to do them. The key is to take your time and get the technique right first.
I'm not sure what to do tomorrow. I'm still one day behind this week and tomorrow is my busy day of the week (Saturday) so I would like to try and fit in a session if I can. We'll have to see how it goes.
PS - It's 20 years of Pete Tong on Radio 1 tonight, he's doing a 12 hour show. Great DJ who had a big influence on my musical taste.
The session went well and I'm really pleased with how my flexibility has improved. I don't mind the hip flexor stretches so much now and can almost get the palm of my hand on the floor while doing them. Also, with the deep lunges I can finally keep my foot flat on the floor, my knee bent and the other leg stretched straight out resting on the ankle. Previously I couldn't get really deep on the lunge. I kind of half managed the power push ups again tonight.
It is amazing that when you start doing the Insanity exercises they are all new to you and you just think, "... there is no way I can do that!". But after practise and as you get more flexible and your muscles gain more power you are soon able to do them. The key is to take your time and get the technique right first.
I'm not sure what to do tomorrow. I'm still one day behind this week and tomorrow is my busy day of the week (Saturday) so I would like to try and fit in a session if I can. We'll have to see how it goes.
PS - It's 20 years of Pete Tong on Radio 1 tonight, he's doing a 12 hour show. Great DJ who had a big influence on my musical taste.
Thursday, 7 April 2011
Day 58 - Max Interval Sports Training
The last time I did this workout I liked it, but I think I shall drop it from my Insanity programme as I don't think it gives as good a workout as the other ones. I don't think you work as hard as the other workouts and you have breaks of around a minute rather than the 30 seconds normally. Perhaps the workout is designed as a recovery type, in which case it works effectively. However, I didn't feel as knackered as I do after the usual workouts and I certainly was not sweating as much.
Back on it tomorrow with a good session, then a break Saturday before the final few days begin. I then need to decide what to do once it all ends.
Back on it tomorrow with a good session, then a break Saturday before the final few days begin. I then need to decide what to do once it all ends.
Wednesday, 6 April 2011
Rest Needed
Absolutely exhausted today. Don't know if it was because of the 3 sessions in 36 hours I did yesterday or the fact it's been a busy week, but I do know I was simply too tired to do a session tonight.
Back on it tomorrow though with the sports workout and I quite enjoyed that last week.
Tuesday, 5 April 2011
Day 57 - Max Interval Circuit
2 workouts in a day mean that I have now caught up with this weeks session. I am now down by two workouts from last week, but I shall do them next week.
This was the 60 minute job that involved some pretty tough full body drills and Level 3 drills. They are the exercises that really hurt. I don't feel too bad after doing 2 sessions today. My body feels much tighter but I hope that doesn't mean muscle ache in the morning!
One thing though, this session does show Shaun T at his best with some of his comments. On one if the 30 second rests he screams at the team, "This is not a coffee break!". Then later he is doing work with Akil and he shouts, "I love killing people. I love killing Akil !" No shit Shaun, you've been killing me for 57 days now.
This was the 60 minute job that involved some pretty tough full body drills and Level 3 drills. They are the exercises that really hurt. I don't feel too bad after doing 2 sessions today. My body feels much tighter but I hope that doesn't mean muscle ache in the morning!
One thing though, this session does show Shaun T at his best with some of his comments. On one if the 30 second rests he screams at the team, "This is not a coffee break!". Then later he is doing work with Akil and he shouts, "I love killing people. I love killing Akil !" No shit Shaun, you've been killing me for 57 days now.
Day 56 - Max Cardio Conditioning
I was up at 6.30 this morning in order to get this workout done. This is the one I should have done last night but was instead catching up on Sunday's missed workout.
I was still a bit sleepy and had not eaten anything so it was a slow start. I do enjoy this workout now, but I reckon that I only managed about 90% effort this morning. It is very well structured with the easier going exercises in the middle of the session to help you recover, because you get no 30 second breaks in this one.
Another session tonight and then I have caught back up.
I was still a bit sleepy and had not eaten anything so it was a slow start. I do enjoy this workout now, but I reckon that I only managed about 90% effort this morning. It is very well structured with the easier going exercises in the middle of the session to help you recover, because you get no 30 second breaks in this one.
Another session tonight and then I have caught back up.
Monday, 4 April 2011
Day 55 - Max Interval Plyo
Another mixed up week caused by missing yesterdays session. Tonight I have done yesterdays workout to catch up. I hope to get up early tomorrow morning in order to do the workout I should have done tonight.
I have been to visit my grandfather in hospital this evening so that has also dictated which workout to do tonight as I had no time to do a big one. After yesterdays binge with the Sunday roast dinner I was please I put in a good effort this evening. I even managed to get to grips with the power push ups, although I can power back to the squat position, rather than upright. I see that as big improvement as the first week I did them I was swearing at the video that they were impossible!
I feel good after tonight's workout and I am very conscious of the fact I am in my final week of the Insanity programme and really want to put in the maximum effort.
I have been to visit my grandfather in hospital this evening so that has also dictated which workout to do tonight as I had no time to do a big one. After yesterdays binge with the Sunday roast dinner I was please I put in a good effort this evening. I even managed to get to grips with the power push ups, although I can power back to the squat position, rather than upright. I see that as big improvement as the first week I did them I was swearing at the video that they were impossible!
I feel good after tonight's workout and I am very conscious of the fact I am in my final week of the Insanity programme and really want to put in the maximum effort.
Sunday, 3 April 2011
Mothers Day means Missed Session
It's Mothers Day today and I am having my parents and brother over for lunch.
It's s busy day cooking and entertaining, so there is no time to fit in Insanity today. I am now 3 sessions behind, but I really want to try and catch up this week. Perhaps a morning and evening session on Insanity one day this week will help me to catch up, but I will definitely be going in to a 10th week just to finish off.
It's s busy day cooking and entertaining, so there is no time to fit in Insanity today. I am now 3 sessions behind, but I really want to try and catch up this week. Perhaps a morning and evening session on Insanity one day this week will help me to catch up, but I will definitely be going in to a 10th week just to finish off.
Saturday, 2 April 2011
Day 54 - Rest Day
It's rest day. But it's been so busy and I am exhausted after today. My day has involved:
Take my wife to work.
Go the the local market in town to get meat and vegetables for tomorrow's dinner (it's Mothers Day and I am cooking).
Take my son to his swimming lessons
Visit Grandmother 1 for mothers day.
Take both my son's to their cousins birthday party.
Visit Grandmother 2 for mothers day.
Go home get changed.
Pick up my wife from work.
Pick up my father.
Go to the Ospreys rugby game.
Home.
At which point I have had no time to eat properly today, so I am having a bit of pizza right now (bad I know).
I am cooking tomorrow as my parents are coming over for dinner, so tomorrow is going to be another missed session.
Take my wife to work.
Go the the local market in town to get meat and vegetables for tomorrow's dinner (it's Mothers Day and I am cooking).
Take my son to his swimming lessons
Visit Grandmother 1 for mothers day.
Take both my son's to their cousins birthday party.
Visit Grandmother 2 for mothers day.
Go home get changed.
Pick up my wife from work.
Pick up my father.
Go to the Ospreys rugby game.
Home.
At which point I have had no time to eat properly today, so I am having a bit of pizza right now (bad I know).
I am cooking tomorrow as my parents are coming over for dinner, so tomorrow is going to be another missed session.
Friday, 1 April 2011
Day 53 - Max Cardio Conditoning
It was a late start for the session tonight at 9.30pm so I had to chose a shorter workout. This one is 45 mins long and is pretty much a 35 minutes of non stop exercise with no 30sec breaks.
Considering it's been such a busy day, I was tired and I did the session so late, I thought I did a decent job.
Got another busy day tomorrow, so not sure when I'm going to fit a session in.
Considering it's been such a busy day, I was tired and I did the session so late, I thought I did a decent job.
Got another busy day tomorrow, so not sure when I'm going to fit a session in.
Thursday, 31 March 2011
Day 52 - Max Interval Circuit
I'm still trying to catch up from the 2 days I have missed this week. Tonight was the 60 minute Max Interval Circuit. It follows the standard structure of warm up, stretching, then 3 rounds of 3 sets of 4 exercises each lasting 45 seconds. Each set has a 30 second rest between, which is no where near enough to recover!
I always dread these hour long sessions, but in truth they go quite quickly. You are so exhausted and sweating too much to notice where the time goes. I did well tonight. I found the side suicide jumps better, but the switch jacks I can still only do one leg at a time rather than the rapid movement that they manage in the video.
One last thing, this workout really makes me laugh at the end when one of the guys does a back spin on the floor. He throws himself up to a standing position but when he does he almost takes the head off the fit blonde girl in the video. The look on her face is priceless.
I always dread these hour long sessions, but in truth they go quite quickly. You are so exhausted and sweating too much to notice where the time goes. I did well tonight. I found the side suicide jumps better, but the switch jacks I can still only do one leg at a time rather than the rapid movement that they manage in the video.
One last thing, this workout really makes me laugh at the end when one of the guys does a back spin on the floor. He throws himself up to a standing position but when he does he almost takes the head off the fit blonde girl in the video. The look on her face is priceless.
Wednesday, 30 March 2011
Another Postponement
It's not been a good week for Insanity as I have had to postpone tonight's session.
Unfortunately my grandfather has been taken ill and I have tonight been visiting him in hospital.
Back on Insanity tomorrow though.
Unfortunately my grandfather has been taken ill and I have tonight been visiting him in hospital.
Back on Insanity tomorrow though.
Tuesday, 29 March 2011
Day 51 - Max Interval Plyo
This is the session I should have done yesterday but I am 1 day behind. I felt a lot better after doing this session tonight.I think it makes a difference whether you are doing a workout immediately after a rest day or not. Yesterday I felt terrible and thought I didn't perform well, but tonight I know I put in a good effort.
I'm still struggling with the push up jacks, but really trying. As for the balance push ups I am trying them on 1 leg and will try to progress to 1 arm, 1 leg next time. Tomorrow I am going to do Sundays exercise, Max Interval Circuit so to try and catch up on the sessions I missed.
I'm still struggling with the push up jacks, but really trying. As for the balance push ups I am trying them on 1 leg and will try to progress to 1 arm, 1 leg next time. Tomorrow I am going to do Sundays exercise, Max Interval Circuit so to try and catch up on the sessions I missed.
Monday, 28 March 2011
Day 50 - Fitness Test Number 4
I've done the 4th fitness test tonight. I must admit that before starting it I did not feel ready to give my best effort.
I did the warm up, but found myself not feeling ready for the intensity of the fitness test exercises. Anyway, here are my results.
As you can see I started badly, but made a good improvement for the rest of the exercises. Perhaps if I had done a slightly longer warm up then my first two exercise results would have been better. I'm disappointed by the performance on the Switch Kicks, but on the Power Jacks I was only 1 behind my best score from the last test. For the other 5 exercises I managed to improve on all my previous results, so I am very pleased with those.
On to my body measurement results now. Having 2 days rest from Insanity I was apprehensive that those days would not have benefited my results, but the results were not as bad as I expected.
Importantly I have lost almost another kilo in weight. My body fat has gone down 0.5%, chest and hips going down too. I'm a little disappointed that my waist measurement has not gone down, but that is something to improve on for next time.
I did the warm up, but found myself not feeling ready for the intensity of the fitness test exercises. Anyway, here are my results.
As you can see I started badly, but made a good improvement for the rest of the exercises. Perhaps if I had done a slightly longer warm up then my first two exercise results would have been better. I'm disappointed by the performance on the Switch Kicks, but on the Power Jacks I was only 1 behind my best score from the last test. For the other 5 exercises I managed to improve on all my previous results, so I am very pleased with those.
On to my body measurement results now. Having 2 days rest from Insanity I was apprehensive that those days would not have benefited my results, but the results were not as bad as I expected.
Importantly I have lost almost another kilo in weight. My body fat has gone down 0.5%, chest and hips going down too. I'm a little disappointed that my waist measurement has not gone down, but that is something to improve on for next time.
Feeling Better
My knees are better today and I'm no feeling the calf strain. I feel confident enough to do the fitness test tonight so hopefully I shall be back on track with only 1 day behind.
Sunday, 27 March 2011
Postponed
I have had to postpone today's session because of my leg injuries. My knee's are both very sore to the extent that if I walk up and downstairs I have to take my time. My calf strain is better today, but I don't want to risk any more injury to it.
I'm disappointed not to do the fitness test today but don't feel I could do it to the best of my ability. I'm not quitting Insanity, but just taking an extra rest day to recover from the leg pains and hopefully have a go at the fitness test tomorrow. I plan to do the fitness test tomorrow evening (9pm ish), so that gives me over 30 hours rest from now.
I am hoping to reschedule a few of the workouts for this week. If I go straight through without a rest day then I can catch up by next Sunday, but it will be tiring.
I'm disappointed not to do the fitness test today but don't feel I could do it to the best of my ability. I'm not quitting Insanity, but just taking an extra rest day to recover from the leg pains and hopefully have a go at the fitness test tomorrow. I plan to do the fitness test tomorrow evening (9pm ish), so that gives me over 30 hours rest from now.
I am hoping to reschedule a few of the workouts for this week. If I go straight through without a rest day then I can catch up by next Sunday, but it will be tiring.
Saturday, 26 March 2011
Day 49 - Rest
Rest day, and I need it.
My calf strain is still bothering me and so is my knee. I've not got the opportunity to take it easy today, so I am hoping it recovers ready for the fitness test tomorrow.
My calf strain is still bothering me and so is my knee. I've not got the opportunity to take it easy today, so I am hoping it recovers ready for the fitness test tomorrow.
Friday, 25 March 2011
Day 48 - Max Interval Sports Training
I sooooo almost didn't do this workout. I am absolutely knackered tonight. So much that I had a lie down for 5 minutes before deciding whether to do the workout or quit. In the end I reasoned with myself that I would be so disappointed if I gave up now, so I got my ass off the bed, got in to my shorts and started the workout.
My knee pain from yesterday has not gone and it has been joined by a really tight left calf muscle. The pains are getting more now, so I hope the rest day tomorrow will help me recover.
As for today's workout, well it was a completely new one - Max Interval Sports Training. It was based around sports such as boxing, gymnastics, american football and athletics. It was not the 3minute exercise/30 secs rest structure, but more of 1-2 mins exercise followed by 1 minute rest. There were a lot more rests in this workout than normal, so I was not as worn out as I usually am (which is good considering how knackered I am).
I did enjoy tonight's session and it gave a good all over body drill. I particularly liked the boxing exercises - you could feel the arm power for them. Some of the abs ones were tough, but I expect that was just my stomach getting in the way.
I'm off for a hot bath now with some Radox to soak my muscles. I truly am exhausted and hope my 2 boys give me a break tomorrow and give me a chance to recover.
My knee pain from yesterday has not gone and it has been joined by a really tight left calf muscle. The pains are getting more now, so I hope the rest day tomorrow will help me recover.
As for today's workout, well it was a completely new one - Max Interval Sports Training. It was based around sports such as boxing, gymnastics, american football and athletics. It was not the 3minute exercise/30 secs rest structure, but more of 1-2 mins exercise followed by 1 minute rest. There were a lot more rests in this workout than normal, so I was not as worn out as I usually am (which is good considering how knackered I am).
I did enjoy tonight's session and it gave a good all over body drill. I particularly liked the boxing exercises - you could feel the arm power for them. Some of the abs ones were tough, but I expect that was just my stomach getting in the way.
I'm off for a hot bath now with some Radox to soak my muscles. I truly am exhausted and hope my 2 boys give me a break tomorrow and give me a chance to recover.
Thursday, 24 March 2011
Day 47 - Max Cardio Conditioning
I'm still not well, but I have just completed this 50 minute workout.
I still have ear ache which is now more annoying than painful, but I'm fed up of taking paracetamol to try and control it. Also today, I have some knee pain. I've noticed it all day, but whilst doing some of the jumps in the workout it really start to hurt. I couldn't do the diamond jumps, probably because of the style of exercise they are, since they were too painful to do.
On the whole I don't feel too bad afterwards. I got a good sweat on and completed all exercises well except the jumps. I do like this workout as it keeps a good pace and you notice it goes quicker than any of the other workouts.
I'm drinking my Recovery XS shake now, then a quick shower and an early night to try and recover my broken body.
I still have ear ache which is now more annoying than painful, but I'm fed up of taking paracetamol to try and control it. Also today, I have some knee pain. I've noticed it all day, but whilst doing some of the jumps in the workout it really start to hurt. I couldn't do the diamond jumps, probably because of the style of exercise they are, since they were too painful to do.
On the whole I don't feel too bad afterwards. I got a good sweat on and completed all exercises well except the jumps. I do like this workout as it keeps a good pace and you notice it goes quicker than any of the other workouts.
I'm drinking my Recovery XS shake now, then a quick shower and an early night to try and recover my broken body.
Wednesday, 23 March 2011
Day 46 - Max Recovery
This is going to be my first criticism of the Insanity programme. I really feel that some of the exercises in today's recovery workout are not as effective as the ones in the Cardio Recovery workout which is done in the first month.
For example, one exercise is the one arm balance followed by press ups. It takes a great deal of control to do the one arm balance, when you follow it with push ups your arms are tired which means the next balance is not effective.
The next one I don't like is on workout 3. With these you open up the hips and pulse it followed by touching your toes.This single exercise is done for over 5 minutes, when it would have been more effective to do several exercises. After this is workout 4, which consists of moving from low plank to high plank. This is done for 6 minutes and I really don't feel it is beneficial.
I've decided that from next week I am going to revert back to the Cardio Recovery programme instead of the max recovery.
For example, one exercise is the one arm balance followed by press ups. It takes a great deal of control to do the one arm balance, when you follow it with push ups your arms are tired which means the next balance is not effective.
The next one I don't like is on workout 3. With these you open up the hips and pulse it followed by touching your toes.This single exercise is done for over 5 minutes, when it would have been more effective to do several exercises. After this is workout 4, which consists of moving from low plank to high plank. This is done for 6 minutes and I really don't feel it is beneficial.
I've decided that from next week I am going to revert back to the Cardio Recovery programme instead of the max recovery.
Tuesday, 22 March 2011
Day 45 - Max Interval Plyo
I am not well today. It started with a sore throat, but then developed in to ear ache as well. I took paracetamol and that seemed to stop it, but half an hour before my Insanity session tonight it came back. I took paracetamol again and it did go but I was not feeling 100% when I started the workout.
The warm up did not go well. I was struggling during the 2nd set and I couldn't do the pace I normally do. By the time I got to the first work out session I managed to put in a better effort.
There are a few exercises in this workout that I find really difficult. The one legged v-push ups really rip in to your triceps and require a lot of strength in the arms and shoulders (see right).
Then there are the power push ups. I simply cannot do these for love nor money. The pop back up into the upright bent position is just impossible for me. I can manage the push up, but it is the jump up so your toes meet your hands then upright stance which I cannot do. (see left)
As part of the same 3 minute session are level 3 drills. I've never liked these, but 16 push ups followed by 16 plank runs are a killer. I can manage one set and 8 push ups in the time allowed, but no more.
One exercise I am happy with though is my progress on the side push ups (right). These are a push up where you are on your side with one leg resting on the other. You need to do 15 on each side. Today I managed 15 on one side and 12 on the other, whereas previously I'm lucky to get 5.
I hope I feel better tomorrow, although it does seem to be a virus that is doing the rounds at the moment. Recovery day tomorrow and I shall look forward to that.
The warm up did not go well. I was struggling during the 2nd set and I couldn't do the pace I normally do. By the time I got to the first work out session I managed to put in a better effort.
As part of the same 3 minute session are level 3 drills. I've never liked these, but 16 push ups followed by 16 plank runs are a killer. I can manage one set and 8 push ups in the time allowed, but no more.
I hope I feel better tomorrow, although it does seem to be a virus that is doing the rounds at the moment. Recovery day tomorrow and I shall look forward to that.
Monday, 21 March 2011
Day 44 - Max Interval Circuit
This was the 60 minute killer. I was dreading it before I began but I managed to focus and concentrated on all the exercises. I put in a very good effort and felt good afterwards. My sessions of it last week were not as good so I can already feel an improvement on it.
The full body drill is very difficult, mainly because of the speed they go at when doing it and it is 3 exercises involving the plank. The other exercises follow the 3 x (3 minute workouts / 30 sec rest) structure, so you know where you are and what to expect.
I'm making a big effort with the diet this week too. When I weighed this morning I had not lost any more weight from the previous week, which I was disappointed with. It's the fitness test the end of the week and I really hope to improve again over my previous scores.
The full body drill is very difficult, mainly because of the speed they go at when doing it and it is 3 exercises involving the plank. The other exercises follow the 3 x (3 minute workouts / 30 sec rest) structure, so you know where you are and what to expect.
I'm making a big effort with the diet this week too. When I weighed this morning I had not lost any more weight from the previous week, which I was disappointed with. It's the fitness test the end of the week and I really hope to improve again over my previous scores.
Sunday, 20 March 2011
Day 43 - Max Cardio Conditioning
This workout went pretty good today. It's the one with 30 odd minute of constant workouts with a different exercise each time. It's structured well so that you get a rest by doing less intense exercises around the crazier workouts.
I've noticed my recovery times after the workouts are becoming less. When I started Insanity I was knackered for ages afterwards, but now it only takes about 20 minutes to recover.
Wasn't sure if I'd get the time to do the workout today because my wife is working and I'm at home with the kids all day. But one of them was on the PS3 and the youngest was watching Peppa Pig, so I got 45 minutes to do it all.
I've noticed my recovery times after the workouts are becoming less. When I started Insanity I was knackered for ages afterwards, but now it only takes about 20 minutes to recover.
Wasn't sure if I'd get the time to do the workout today because my wife is working and I'm at home with the kids all day. But one of them was on the PS3 and the youngest was watching Peppa Pig, so I got 45 minutes to do it all.
Friday, 18 March 2011
Day 41 - Max Interval Plyo
It's Friday night, it's late, it's been a tiring day in work and I've just finished max interval plyo. As far as the 2nd level workouts go, this one is probably the least painful. I did it all pretty good. I made sure I took my time and concentrated on getting the technique right rather than trying to do the max number of reps. I feel good after the workout.
I did fail on the final exercise - the balance push ups that require you to push up on one arm and one leg. I cannot get the balance correct and have not got the single arm strength to push up when the balance is wavering. The other one I find tough is the side push ups, once again a difficult balance exercise. There is also a full body drill where you do 16 push ups followed by 16 floor runs. Sean and the team manage 2 whole sets of these in 45 seconds but I am lucky to manage one - although I have done better than the beginning of the week.
Overall I'm happy with me first week on level 2. It's been very tough and takes a lot of time (about 2 hours when you factor in preparation,workout, cool down, recovery drink, blog and shower. I'm hardly watching any TV and going to bed at midnight, so tiredness is an issue.
Day off tomorrow ......... and I really need it!
I did fail on the final exercise - the balance push ups that require you to push up on one arm and one leg. I cannot get the balance correct and have not got the single arm strength to push up when the balance is wavering. The other one I find tough is the side push ups, once again a difficult balance exercise. There is also a full body drill where you do 16 push ups followed by 16 floor runs. Sean and the team manage 2 whole sets of these in 45 seconds but I am lucky to manage one - although I have done better than the beginning of the week.
Overall I'm happy with me first week on level 2. It's been very tough and takes a lot of time (about 2 hours when you factor in preparation,workout, cool down, recovery drink, blog and shower. I'm hardly watching any TV and going to bed at midnight, so tiredness is an issue.
Day off tomorrow ......... and I really need it!
Thursday, 17 March 2011
Day 40 - Max Interval Circuit
I cannot believe I have done 40 days of Insanity. I never thought I would have got this far, and I am two-thirds completed now.
That's the positive. The downside is that I was almost sick tonight doing the workout. It was probably because my wife had cooked a big roast chicken for dinner tonight. I made sure I didn't eat too much, but it was loaded with carbs and I felt a bit bloated afterwards. I did the workout 2 hours after eating (which is normally ok for me), but I felt terrible doing it. At one point I had to stop because I really thought I was going to be sick.
Despite that I did feel that I did better than last Sunday. The full body drill is tough and the switch jacks on the floor I just can't seem to do. The good thing about this workout is that it is structured well so you know what to expect : 3 mins workout, 30 secs rest, repeat 3 times. Then the same again but for different exercises in the workouts. The types of exercise are well thought out too, so that if you have a heavy cardio type of exercise, then it will be followed by a punching type of exercise to to allow you to recover slightly.
I took the Tri-Carb drink with the workout again tonight and I added more powder to the mix which made it taste slightly better. Not sure yet whether it is working.
That's the positive. The downside is that I was almost sick tonight doing the workout. It was probably because my wife had cooked a big roast chicken for dinner tonight. I made sure I didn't eat too much, but it was loaded with carbs and I felt a bit bloated afterwards. I did the workout 2 hours after eating (which is normally ok for me), but I felt terrible doing it. At one point I had to stop because I really thought I was going to be sick.
Despite that I did feel that I did better than last Sunday. The full body drill is tough and the switch jacks on the floor I just can't seem to do. The good thing about this workout is that it is structured well so you know what to expect : 3 mins workout, 30 secs rest, repeat 3 times. Then the same again but for different exercises in the workouts. The types of exercise are well thought out too, so that if you have a heavy cardio type of exercise, then it will be followed by a punching type of exercise to to allow you to recover slightly.
I took the Tri-Carb drink with the workout again tonight and I added more powder to the mix which made it taste slightly better. Not sure yet whether it is working.
Wednesday, 16 March 2011
Day 39 - Max Recovery
The session started with a lot off with stretches, which surprised me as I am used to a warm up. However, the stretches gradually increased in pace so they did act as the warm up.
Once again there were a lot of new exercises and concentration was key. I managed to remember to contract the core whilst doing them and I felt the abs working.
Balance was very important, especially for one of the exercises where you had to go in to push up position, do 4/8 push ups, then place your feet next to each other and roll onto the side so you are balancing on one arm and one leg with the other leg resting on top (pic). This was not easy, but trying to balance on one arm after doing 8 push ups was really tough.
At the end of the workout was some abs work and I did enjoy those. You could feel the abs working hard and I'm sure I shall benefit from it.
Overall the workout went ok. A lot to learn once more and you did work up a slight sweat from all the work. Back on to the tough workouts tomorrow, 65 minute Max Interval Circuit that almost killed me last Sunday.
Once again there were a lot of new exercises and concentration was key. I managed to remember to contract the core whilst doing them and I felt the abs working.
At the end of the workout was some abs work and I did enjoy those. You could feel the abs working hard and I'm sure I shall benefit from it.
Overall the workout went ok. A lot to learn once more and you did work up a slight sweat from all the work. Back on to the tough workouts tomorrow, 65 minute Max Interval Circuit that almost killed me last Sunday.
Tuesday, 15 March 2011
Day 38 - Max Cardio Conditioning
This session was 45 minutes, so it was not so daunting a prospect as the previous 2x1 hour workouts. But that meant my expectations were lower and it didn't prepare me for what I was about to do. After the warm up it was then 28 minutes of non stop workout, followed by a 4 minute cool down.
I have to admit that the 28 minutes went quite quickly, because most of the exercises were new and every one was different. It took a lot of concentration as there were new techniques to learn. Some of the exercises were very intense consisting of a combination of a few exercises (such as push ups into flat running).
I'm not feeling any pain afterwards, but it is very intense. This workout needs a lot of stamina and I think that is what it is trying to build. One thing I also need to concentrate on is making the core tight. Because I am concentrating on the technique of the exercises I'm forgetting to tense my abs. I'll work on that next time, although I hope tomorrow is an easier recovery type of workout!
Thankfully some more of the Recovery XS came in to stock today, so I ordered some more (chocolate smooth is lush). I also ordered some Tri Carb. I am going to use this as a drink during the workout as it is supposed to give you more energy. This one is flavour summer fruits, so I'll let you know what it tastes like.
I have to admit that the 28 minutes went quite quickly, because most of the exercises were new and every one was different. It took a lot of concentration as there were new techniques to learn. Some of the exercises were very intense consisting of a combination of a few exercises (such as push ups into flat running).
I'm not feeling any pain afterwards, but it is very intense. This workout needs a lot of stamina and I think that is what it is trying to build. One thing I also need to concentrate on is making the core tight. Because I am concentrating on the technique of the exercises I'm forgetting to tense my abs. I'll work on that next time, although I hope tomorrow is an easier recovery type of workout!
Thankfully some more of the Recovery XS came in to stock today, so I ordered some more (chocolate smooth is lush). I also ordered some Tri Carb. I am going to use this as a drink during the workout as it is supposed to give you more energy. This one is flavour summer fruits, so I'll let you know what it tastes like.
Monday, 14 March 2011
Day 37 - Max Cardio Plyo
I've been a bit sore all day from yesterdays fitness test AND hour work out. My legs were tight and aching, so I was a bit hesitant about today's workout.
Today was Max Cardio Plyo which lasted for 55 minutes. What's good is that all the exercises are new. Even the warm up exercises are new. The format is similar to the first month though - warm up (10 mins), stretch (5 mins), the main workout and finish off with stretching.
I am finding the new exercises difficult at the moment, probably because there are new techniques to learn. A lot of the exercises require good concentration in order to get the balance correct. Once again the format is the same though with about 3-4 mins of exercises then 30 secs of rest (God do you look forward to those rests!!).
Tonight was really tough, for a few reasons. There were a lot of new exercises. The session lasted for an hour. The exercises are a lot tougher. But above all I can say I did it and I feel ok after doing it.
I've gone back through the video and listed what exercises I could do with no problems, what I need to improve on and which ones I really hate. The hate list mainly include push up type exercises, so I hope I can improve on these.
What I liked
Switch Jumps
Squat Push Ups
Power Jumps
Pogo
Globe Twists
Power Knees / Diamond Jumps
What I can get better at
Wide In & Out Abs
Side Push Ups
Kickstand Touch the Floor
What I hated
Power Push-Ups - these are really difficult. It's a push up, whereby on the up movement you then jump up into a bent over position.
Level 3 Drills - 16 push ups, 16 runs. Oh My God. These Hurt.
Push Up Balance - this is push ups on one hand and one leg. I failed miserably on it. This is going to take a lot of practise to get right.
One other thing, I reckon I'm down 1 or 2 days of my Recovery drink. I tried to order more today but its out of stock. I hope its back in soon because I really need this to get me ready for the next day.
Today was Max Cardio Plyo which lasted for 55 minutes. What's good is that all the exercises are new. Even the warm up exercises are new. The format is similar to the first month though - warm up (10 mins), stretch (5 mins), the main workout and finish off with stretching.
I am finding the new exercises difficult at the moment, probably because there are new techniques to learn. A lot of the exercises require good concentration in order to get the balance correct. Once again the format is the same though with about 3-4 mins of exercises then 30 secs of rest (God do you look forward to those rests!!).
Tonight was really tough, for a few reasons. There were a lot of new exercises. The session lasted for an hour. The exercises are a lot tougher. But above all I can say I did it and I feel ok after doing it.
I've gone back through the video and listed what exercises I could do with no problems, what I need to improve on and which ones I really hate. The hate list mainly include push up type exercises, so I hope I can improve on these.
What I liked
Switch Jumps
Squat Push Ups
Power Jumps
Pogo
Globe Twists
Power Knees / Diamond Jumps
What I can get better at
Wide In & Out Abs
Side Push Ups
Kickstand Touch the Floor
What I hated
Power Push-Ups - these are really difficult. It's a push up, whereby on the up movement you then jump up into a bent over position.
Level 3 Drills - 16 push ups, 16 runs. Oh My God. These Hurt.
Push Up Balance - this is push ups on one hand and one leg. I failed miserably on it. This is going to take a lot of practise to get right.
One other thing, I reckon I'm down 1 or 2 days of my Recovery drink. I tried to order more today but its out of stock. I hope its back in soon because I really need this to get me ready for the next day.
Sunday, 13 March 2011
Fitness Test Number 3
Here are the results of my 3rd fitness test.
Although I fell short by 4 on the Switch Kicks, I am really pleased with my results. I was not far off on the Switch Kicks and I hope to improve on them next time. For all the other results I have made good improvements. The Power Jumps in particular had a 21% improvement - this is down to a different technique of doing 8 rapidly then resting for a little while. I'm glad I managed 2 extra Globe Jumps too as that is equivalent to an extra 8 jumps.
As I said earlier, Insanity is working as I have drastically improved on my scores. On to my measurements now.
I have lost 1.7kg in the last 3 weeks and almost 1% from body fat. I'm amazed that I've lost 4.5cm from my waist, 2.4cm from my chest and 0.6cm from my hips. My biceps have both increased in size.
I couldn't be more happy with these results. They show great improvements in my body measurements for just 6 weeks of exercise.
Although I fell short by 4 on the Switch Kicks, I am really pleased with my results. I was not far off on the Switch Kicks and I hope to improve on them next time. For all the other results I have made good improvements. The Power Jumps in particular had a 21% improvement - this is down to a different technique of doing 8 rapidly then resting for a little while. I'm glad I managed 2 extra Globe Jumps too as that is equivalent to an extra 8 jumps.
As I said earlier, Insanity is working as I have drastically improved on my scores. On to my measurements now.
I have lost 1.7kg in the last 3 weeks and almost 1% from body fat. I'm amazed that I've lost 4.5cm from my waist, 2.4cm from my chest and 0.6cm from my hips. My biceps have both increased in size.
I couldn't be more happy with these results. They show great improvements in my body measurements for just 6 weeks of exercise.
Day 36 - Fitness Test & Max Interval Circuit
Today was my fitness test, I did really well. I'll post in more detail later, but in summary my weight, chest and waist have all reduced and I improved on all bar one of my fitness test exercises. I'm really happy with the results and it shows that Insanity does work.
Yesterday when I checked the plan for today I was shocked that the fitness test was bolted on to another workout. Not just any workout but I'm now in to the 2nd month of Insanity and things really ramp up. The Max Interval Circuit workout is 60 minute long .... AFTER a 30 minute fitness test where you already push like hell.
When I started the workout I was a mess. Knackered and couldn't complete the warm up exercises because I was so exhausted. The shirt soon came off and it was dripping wet. I continued to sweat for the whole hour and I must say that is the most intense workout I have ever done to date.
There were a lot of new exercises, so I had to take my time and learn the technique. Some are quite technical, but they are interspersed with a few punching exercises which I enjoy.
At the moment I'm still exhausted and can't even think properly. I can't remember the names of any of the new exercises, but when I do this workout again later in the week I'll try and give more details.
Having my recovery drink now, which I'll have to order some more of next week as it is getting low.
Yesterday when I checked the plan for today I was shocked that the fitness test was bolted on to another workout. Not just any workout but I'm now in to the 2nd month of Insanity and things really ramp up. The Max Interval Circuit workout is 60 minute long .... AFTER a 30 minute fitness test where you already push like hell.
When I started the workout I was a mess. Knackered and couldn't complete the warm up exercises because I was so exhausted. The shirt soon came off and it was dripping wet. I continued to sweat for the whole hour and I must say that is the most intense workout I have ever done to date.
There were a lot of new exercises, so I had to take my time and learn the technique. Some are quite technical, but they are interspersed with a few punching exercises which I enjoy.
At the moment I'm still exhausted and can't even think properly. I can't remember the names of any of the new exercises, but when I do this workout again later in the week I'll try and give more details.
Having my recovery drink now, which I'll have to order some more of next week as it is getting low.
Friday, 11 March 2011
Day 34 - Core Cardio & Balance
I hope and pray that the people of Japan have the chance to grieve, time to reflect and strength to rebuild. Japan has always been one of the countries I would love to visit, but I shall not let this tragic event put me off. Events like this bring the world together and I am sure that with the unity of people around the world will help to rebuild and let Japan be a proud nation once again.
Insanity day 34 is done. Last day of the Core Cardio & Balance. A rest day tomorrow then a fitness test on Sunday. I really hope I can improve again on my last test results. Its a weigh in and measurement too, so I'll be careful what I eat this weekend.
Peace out.
Thursday, 10 March 2011
Day 33 - Core Cardio & Balance
Switched back to the Mizuno trainers tonight and they were better than the Asics for balance. I'll just stick with them from now on.
I'm enjoying the Core Cardio & Balance workout. They are enough to get you working and sweating, but not so bad that you are knackered afterwards. I think one of the most important things to do during this workout is to concentrate on the core. You need to keep it tight so to ensure that the exercises concentrate on your abs area. I find it best to tighten my abs and keep them contracted during the exercises. You can then really feel them working.
Tonight I was much better doing the Hip Flexor Burners. (I got pics to show you !!)
With these you need to balance on one leg and lift the other leg above your hip. Once again it's important to contract the core so to give it a good workout.
The whole exercise is done in 3 stages.
First lifting the leg, which I find ok.
Next you hold the leg up and pulse it slowly, this I can only manage 5 or 6 pulses at a time.
Finally you hold your leg up and then move your leg in and out, which I find very tough and cannot extend my leg straight out at all (well done Tanya, as she can manage it easily).
One more day on this workout, then rest day, then the craziness begins again.
I'm enjoying the Core Cardio & Balance workout. They are enough to get you working and sweating, but not so bad that you are knackered afterwards. I think one of the most important things to do during this workout is to concentrate on the core. You need to keep it tight so to ensure that the exercises concentrate on your abs area. I find it best to tighten my abs and keep them contracted during the exercises. You can then really feel them working.
Tonight I was much better doing the Hip Flexor Burners. (I got pics to show you !!)
With these you need to balance on one leg and lift the other leg above your hip. Once again it's important to contract the core so to give it a good workout.
The whole exercise is done in 3 stages.
First lifting the leg, which I find ok.
Next you hold the leg up and pulse it slowly, this I can only manage 5 or 6 pulses at a time.
One more day on this workout, then rest day, then the craziness begins again.
Wednesday, 9 March 2011
Day 32 - Core Cardio & Balance
Never have my shoulders burned so much as when I do the SHOULDER BURNERS IN PLIE. My shoulders from my neck to the tops of my arms are on fire. The first two parts of it when you're flapping the arms and then going in and out are ok. On the 3rd part (up and down) it starts to burn and I needed a quick break. Finally the 2 circular motions forward then back finish you off. And right in the middle of, Shaun says:
"I'm smiling, cos I love it."
Is he crazy or what? Maybe, but the guy is in awesome shape. Look at this latest pic of him posted a few days ago.
If I can do this Insanity for a year I could be on my way there!!
Anyway, back to tonight's session and it went ok. The Asics trainers were no better for balance and besides they give me arch pain from rubbing. (I spent £70 on them last year and they were crap. Gave me blisters every time I went for a run. My preferred choice is now Mizuno's). 2 more days of recovery week left.
"I'm smiling, cos I love it."
Is he crazy or what? Maybe, but the guy is in awesome shape. Look at this latest pic of him posted a few days ago.
If I can do this Insanity for a year I could be on my way there!!
Anyway, back to tonight's session and it went ok. The Asics trainers were no better for balance and besides they give me arch pain from rubbing. (I spent £70 on them last year and they were crap. Gave me blisters every time I went for a run. My preferred choice is now Mizuno's). 2 more days of recovery week left.
Different Trainers To Improve Balance
Trying my asics trainers tonight to see if they improve the balance.
Monday, 7 March 2011
Day 30 - Core Cardio & Balance
I still quite can't believe I'm in to my 5th week on Insanity. It was tough to start with but if you can get motivated to do the session then once you get moving you seem to get in to it and the workout goes quite quickly.
Tonight's session was better. The final 3 minute burn went a lot easier, only feeling it during the last minute.
The balance is getting better too, although I was getting some foot pain but I think that's more to do with my trainers than anything else.
Tonight's session was better. The final 3 minute burn went a lot easier, only feeling it during the last minute.
The balance is getting better too, although I was getting some foot pain but I think that's more to do with my trainers than anything else.
Sunday, 6 March 2011
Day 29 - Core Cardio & Balance
It's Recovery Week, which means a week of moderate workouts to allow your body to recovery after 4 weeks of intense workouts.
It starts with a gentle warm up and there are a lot of new exercises. There's a lot of emphasis on working the abs and core. Balance is an important factor too, with a few workouts requiring balance on one leg.
The ones that really burn are at the end when you sit in a squat position and do 3 minutes of work with your arms moving up and down, in and out, then rotating.
I felt good afterwards and not sweating half as much as I would be on the previous intense workouts.
It starts with a gentle warm up and there are a lot of new exercises. There's a lot of emphasis on working the abs and core. Balance is an important factor too, with a few workouts requiring balance on one leg.
The ones that really burn are at the end when you sit in a squat position and do 3 minutes of work with your arms moving up and down, in and out, then rotating.
I felt good afterwards and not sweating half as much as I would be on the previous intense workouts.
Friday, 4 March 2011
Day 27 - Pure Cardio & Cardio Abs
My legs are better today and I managed today's Pure Cardio session well. Still not 100% but I put in a much better effort than yesterday. Some things were difficult, such as the frog jumps and power jacks, since they really test the quads.
One thing I really could give up on though is the cardio abs session. It may only be 16 mins long, but it is very painful. Not on my abs, but on my legs. I'm finding sitting on the floor in the C position very difficult. I can only manage to sit there for 15-20 seconds a time before my legs ache or my lower back hurts. I've tried resting and repositioning but it does not help. With all the other exercises I've had difficulty with I have managed to develop my style and get used to them. However, the sitted C position I cannot get used to.
Saturday tomorrow, so rest day. Then into a week of Core Cardio & Balance from Sunday. Not done that workout yet so it will be a new one to learn.
One thing I really could give up on though is the cardio abs session. It may only be 16 mins long, but it is very painful. Not on my abs, but on my legs. I'm finding sitting on the floor in the C position very difficult. I can only manage to sit there for 15-20 seconds a time before my legs ache or my lower back hurts. I've tried resting and repositioning but it does not help. With all the other exercises I've had difficulty with I have managed to develop my style and get used to them. However, the sitted C position I cannot get used to.
Saturday tomorrow, so rest day. Then into a week of Core Cardio & Balance from Sunday. Not done that workout yet so it will be a new one to learn.
Thursday, 3 March 2011
Day 26 - Plyometric Cardio Circuit
I'm in a bit of a mess today. My quad's are still painful after the 6km run I did yesterday. I saw that tonight's workout was the 65 minute Pure Cardio & Cardio Abs and realised that my legs just wouldn't be able to take it. So I've swapped around tomorrows and todays session to try and make it easier.
I couldn't do the ski in and outs and normal in and outs, so I did mountain climbers instead. I tried, but my poor old legs were burning too much. I'm a bit disappointed with tonights session since my pace was a lot slower. But I tried my best and I'm hoping my legs will have recovered some so to put a better effort in tomorrow.
I couldn't do the ski in and outs and normal in and outs, so I did mountain climbers instead. I tried, but my poor old legs were burning too much. I'm a bit disappointed with tonights session since my pace was a lot slower. But I tried my best and I'm hoping my legs will have recovered some so to put a better effort in tomorrow.
Wednesday, 2 March 2011
No Intensive Workout Day - Run Instead
In a moment of madness I agreed to go for a run with Tony from work during our lunch hour. It's the stretching day today and I felt like I had the energy to do it.It's a beautiful sunny day in Swansea, temperature about 8c with no breeze. We did our usual 6 km run past the Liberty Stadium and around the Enterprise Park Lake. How did I do? Well not too bad. I though my pace was slower in the 2nd half of the run, but when analysing my results on www.sports-tracker.com it turns out it was my 2nd best ever run.
I'm sitting in my chair now typing this and my quadriceps are aching like hell. I'd even go so far as to pinpoint it to being the rectus femoris that is hurting. How do I know? Check out Body Browser from Google for a great insight in to your body
Tuesday, 1 March 2011
Day 24 - Plyometric Cardio Circuit
The Level 1 drills today killed me. The basket ball jumps are not too bad, but then straight in to the combination of 4 x push-ups, 8 x cycles, jump up then down is a real breaker. Then the ski-jumps, which absolutely wreck my legs. Finally the in and outs really get you.
There were several points where I had that taste in my mouth where I thought I was going to be sick. I had to stop and take a drink otherwise I'm sure I would have been.
Anyway I'm standing here typing this, still dripping in sweat as I recover.
Oh, and Happy St David's Day to everyone.
One other thing ....... I resisted temptation and didn't have any of those cakes from last night. My wife had two though so I'm going to make her feel guilty about it.
Monday, 28 February 2011
Bad Influence
One other thing I forgot to mention. Look at what my wife bought today. They are not exactly going to help with my training.
This is also going to be a test of my will power to resist the temptation.
Day 23 - Cardio Power & Resistance
Just finished my workout now, it's late (9.50 pm) as its been a busy evening and I started later than planned. Tonight's workout is one of my favourites, probably because there are no Level 2 drills in it. However, I'm feeling tired this evening so didn't do as well as I have previously done. Shame because when I woke up this morning I was really motivated and looking forward to Insanity today.
The tricep work in this workout is hard though. I find it hard to balance in the position you have to be in and when you do the work on one leg it is even more difficult. I don't find I can move that far in the exercise either, whereas the people on the DVD are bending their arms much more than I can. More practise is needed I think.
Tomorrow is not so busy so I'm planning to start earlier and so I should put in a better session.
The tricep work in this workout is hard though. I find it hard to balance in the position you have to be in and when you do the work on one leg it is even more difficult. I don't find I can move that far in the exercise either, whereas the people on the DVD are bending their arms much more than I can. More practise is needed I think.
Tomorrow is not so busy so I'm planning to start earlier and so I should put in a better session.
Sunday, 27 February 2011
Day 22 - Pure Cardio & Cardio Abs
I think this is the workout I like the least. The abs work on the 2nd part of the DVD I am finding really difficult. Shaun says there are no sit ups but I think I would prefer them. Today though for the first time I did manage to really feel the abs working as I did the exercises. I must be starting to get the technique right now.
The main workout (Pure Cardio) went well. I can get up to a good speed on the exercises during the final part of the workout. Today I was sweating so much during the workout I had to take my top off. It was a nice way to cool down, but I really hope the neighbours didn't see me as they would wonder what is going on.
The main workout (Pure Cardio) went well. I can get up to a good speed on the exercises during the final part of the workout. Today I was sweating so much during the workout I had to take my top off. It was a nice way to cool down, but I really hope the neighbours didn't see me as they would wonder what is going on.
Saturday, 26 February 2011
Sore This Morning
My back is in bits right now. It got one hell of a workout last night. Got a busy day ahead so hope it improves later on.
At least theres no insanity today, although my 2 boys will probably drive me insane today!
Friday, 25 February 2011
Day 20 - Plyometric Cardio Circuit
Last workout of the week until my day off tomorrow. Today's went well. During the warm up I managed to get up to a really good speed for some of the exercises in the 3rd set. Jogging, Jumping Jacks, Heissman, 1-2-3 Heissman, Butt Kicks, High Knees are all easy to do now. It's just about increasing the speed and to keep the form.
Whilst doing the stretches I think it is really important one thing Shaun says : "Keep Breathing". The stretches hurt - the muscles are pulling, you're dripping sweat and knackered. It could be so easy to drop out of the stretch, so it helps to concentrate on your breathing as it takes your mind off the stretching.
This is the end of my 3rd week now and I'm really happy with my progress, although I am looking forward to tomorrows rest day.
Whilst doing the stretches I think it is really important one thing Shaun says : "Keep Breathing". The stretches hurt - the muscles are pulling, you're dripping sweat and knackered. It could be so easy to drop out of the stretch, so it helps to concentrate on your breathing as it takes your mind off the stretching.
This is the end of my 3rd week now and I'm really happy with my progress, although I am looking forward to tomorrows rest day.
Thursday, 24 February 2011
Day 19 - Cardio Power & Resistance
Quite pleased because I managed the v push ups today when they've been really hurting previously.
But the tricep dips are still horrible.
I got a right sweat on after todays workout so it must be doing the job.
Overall though, I think this workout is now one of my favourites.
Wednesday, 23 February 2011
Day 18 - Stretching
I hate stretching, the only bit I like is when Shaun says ' lets stretch it up nice and slow', because that means it's the end of the stretches.
I'm still wondering how you manage to balance in some of the exercises because I'm still tipping over. The only ones I managed were the knee ones at the end of the workout.
It was nice to have a rest today though and back on it tomorrow.
I'm still wondering how you manage to balance in some of the exercises because I'm still tipping over. The only ones I managed were the knee ones at the end of the workout.
It was nice to have a rest today though and back on it tomorrow.
The Pain
I woke up last night with really bad cramps in one of my legs. The pain was shooting through my leg and it must have taken 10 minutes for it to go.
When I woke up this morning my legs were so achey. They are still sore now so I'm glad it's just the cardio recovery tonight as that only involves stretching. I'll take it easy to start with so to help the muscles.
When I woke up this morning my legs were so achey. They are still sore now so I'm glad it's just the cardio recovery tonight as that only involves stretching. I'll take it easy to start with so to help the muscles.
Tuesday, 22 February 2011
Day 17 - Pure Cardio & Cardio Abs
Yes its the double bad boy again tonight. My legs were really tight starting off, but the warm up eased them slightly. I couldn't do the stretches as good, but managed to power through the workout.
And while I remember - I HATE SUICIDE JUMPS!!
Onto the Cardio Abs and it hurts my abs so bloody much!! Managed better than last Friday when I last did this because I took my time to get the position right for the sitted abs workouts.
And while I remember - I HATE SUICIDE JUMPS!!
Onto the Cardio Abs and it hurts my abs so bloody much!! Managed better than last Friday when I last did this because I took my time to get the position right for the sitted abs workouts.
Sore Legs Today
My legs are so sore today after yesterdays workout. Really tight at the top on the backs of my legs.
I'm not going to miss today's session though so I'll just have to power through the pain!
I'm not going to miss today's session though so I'll just have to power through the pain!
Monday, 21 February 2011
New Socks Make it Better
Bought some new running socks yesterday. They are the nike dri-fit ones I normally buy but these are extra padded. They are really comfy and have stopped my feet from aching whilst doing the exercises.
Saturday, 19 February 2011
Day 14 - Day Off
Today is my rest day. It's been a busy day so it would have been difficult to fit Insanity in today anyway, but strangely I am missing it a bit.
Fitness test tomorrow. A little apprehensive, but I reckon I will be able to improve over my initial results.
Fitness test tomorrow. A little apprehensive, but I reckon I will be able to improve over my initial results.
Friday, 18 February 2011
Day 13 - The Long One
I was dreading this one. It was the double workout - 40 minutes of Pure Cardio then another 20 of Cardio Abs.
I'd done the Pure Cardio previously and it was tough - it's the one with the 15 mins of non stop exercise, rather than the 5mins/30secs workout/rest I've got used to. I suppose that's good though because the more the workouts vary then your body does not get a chance to get used to it.
I did it late (at about 830pm), so I wasn't going to finish 'til late and it had been a long tiring day in work. I thought my stretching was crap tonight, I couldn't get as low as I have the last few days. One thing that made me laugh though was Shaun T telling you to hold your hands as though you are holding potato chips as you run - I'd love a bag of bloody crisps as I'm doing it!
The Pure Cardio stuff went quite quickly and I didn't feel as bad afterwards as I expected. I then skipped the ad's on the DVD and went straight in to the Cardio Abs. This was a lot of floor work involving stretches and pulsing of the abs. It was tough, probably because all the exercises were new and I was not used to them. I think it's going to take a bit of practise on them in order to learn the technique. It's a new way of balancing too because you are using your arms and/or legs to support you and then you need to make your core do the work. Maybe I'll try doing just the Cardio Abs workout with some others to try and improve my technique.
I'd done the Pure Cardio previously and it was tough - it's the one with the 15 mins of non stop exercise, rather than the 5mins/30secs workout/rest I've got used to. I suppose that's good though because the more the workouts vary then your body does not get a chance to get used to it.
I did it late (at about 830pm), so I wasn't going to finish 'til late and it had been a long tiring day in work. I thought my stretching was crap tonight, I couldn't get as low as I have the last few days. One thing that made me laugh though was Shaun T telling you to hold your hands as though you are holding potato chips as you run - I'd love a bag of bloody crisps as I'm doing it!
The Pure Cardio stuff went quite quickly and I didn't feel as bad afterwards as I expected. I then skipped the ad's on the DVD and went straight in to the Cardio Abs. This was a lot of floor work involving stretches and pulsing of the abs. It was tough, probably because all the exercises were new and I was not used to them. I think it's going to take a bit of practise on them in order to learn the technique. It's a new way of balancing too because you are using your arms and/or legs to support you and then you need to make your core do the work. Maybe I'll try doing just the Cardio Abs workout with some others to try and improve my technique.
Thursday, 17 February 2011
Day 12 - Cardio Power and Resistance
It was time for workout number 3 again, Cardio Power & Resistance, last done on Sunday. I couldn't remember before the start what it was like, so just got stuck in.
It was s standard warm-up then a few minutes of stretches. I noticed today I was better at the stretches. I can get closer to touching the floor, probably because of tighter abs and more flexible leg muscles. The main workout had belt kicks in it and I found these much better today. However, the V-push ups still bloody hurt. These are like a push up but your body is in a V position. Your hands are turned in to point each other, the push ups work the triceps and you can really feel them working.
The 40 minute workout went quite quickly. Just before the stretch cool down I took my heart rate and blood pressure. Heart rate was 123 and blood pressure 134/74, so much better than when I did the fitness test at the start of the programme.
Finished off with the shake and I thought I recovered much faster than I previously have. I must admit I am dreading tomorrow because it is the 60 minute Pure Cadio and Cardio Abs. Friday is my busy day too and don't get home until late, so I'm hoping I'm not too knackered and can put in a good effort.
It was s standard warm-up then a few minutes of stretches. I noticed today I was better at the stretches. I can get closer to touching the floor, probably because of tighter abs and more flexible leg muscles. The main workout had belt kicks in it and I found these much better today. However, the V-push ups still bloody hurt. These are like a push up but your body is in a V position. Your hands are turned in to point each other, the push ups work the triceps and you can really feel them working.
The 40 minute workout went quite quickly. Just before the stretch cool down I took my heart rate and blood pressure. Heart rate was 123 and blood pressure 134/74, so much better than when I did the fitness test at the start of the programme.
Finished off with the shake and I thought I recovered much faster than I previously have. I must admit I am dreading tomorrow because it is the 60 minute Pure Cadio and Cardio Abs. Friday is my busy day too and don't get home until late, so I'm hoping I'm not too knackered and can put in a good effort.
The Day After Stretching
Ready for Day 12's workout tonight. That will be another 'Insanity Failure' to cross off the board once it's done.
Wednesday, 16 February 2011
Day 11 - Stretchyyyy
Ok it's stretch day again. No cardio stuff just a lot of stretching and yoga type stuff to make those muscles supple and help them for the cardio work.
Last week I was crap at this. Losing balance, not being able to hold the positions and really feeling muscle pain when stretching, so I really wanted to make an improvement today.
One thing I picked up on during the workout this time was Shaun saying to breath through the stretch. I did this and it seemed to take my mind of the pain of the stretch and the holding time of the stretch seemed to go faster.
One thing I was pleased with was that I managed to touch the floor in one of the stretches, that shows I am more flexible as I couldn't get near last week. My balance was better too, not tipping over for some of the positions you need to hold.
Last week I really felt the pain from the squat pulses. You would go in to a squat position and then hold it there, which was painful enough. Then you would move up and down slightly to pulse the muscles. I gave up on them last week but managed them this week. The only problem is though that they do tend to make you fart while pulsing!!
I felt good after the workout - its called Cardio Recovery but there is no cardio - so it'll be interesting to know if I'm sore tomorrow.
Last week I was crap at this. Losing balance, not being able to hold the positions and really feeling muscle pain when stretching, so I really wanted to make an improvement today.
One thing I picked up on during the workout this time was Shaun saying to breath through the stretch. I did this and it seemed to take my mind of the pain of the stretch and the holding time of the stretch seemed to go faster.
One thing I was pleased with was that I managed to touch the floor in one of the stretches, that shows I am more flexible as I couldn't get near last week. My balance was better too, not tipping over for some of the positions you need to hold.
Last week I really felt the pain from the squat pulses. You would go in to a squat position and then hold it there, which was painful enough. Then you would move up and down slightly to pulse the muscles. I gave up on them last week but managed them this week. The only problem is though that they do tend to make you fart while pulsing!!
I felt good after the workout - its called Cardio Recovery but there is no cardio - so it'll be interesting to know if I'm sore tomorrow.
The Failure Board
I've gone past the predicted failures of Rob, Lee the Chin, Manley and Jason now. Once tonight is done that will be Mike off the list too.
Tuesday, 15 February 2011
Day 10 - Plyometric Cardio Circuit
This is the 3rd time I've done this workout now. I'm getting to know the order of the whole workout now and know what's coming next. That is useful so you can go straight in to the next exercise without pausing to see how you do the exercise.
One thing that made me laugh during the workout is when Shaun goes up to the girl on the right and says, "You didn't need a sports bra before doing Insanity." One hell of an observation.
One thing that made me laugh during the workout is when Shaun goes up to the girl on the right and says, "You didn't need a sports bra before doing Insanity." One hell of an observation.
Monday, 14 February 2011
Day 9 - Pure Cardio
I did this one last Thursday and it's a killer. 17 minutes of non stop exercise.
What's worse is that I'm taking my wife out for a Valentines meal tonight, so I've had to get up at 6am, have some breakfast and start the workout at 7am.
It really hurt and I reckon I could have done better on some of the exercises, but I was simply too tired. I took a good few breaks during the workout so I didn't maintain the intensity that I should have.
Anyway I did it. And collapsed in a heap on the floor at the end. This is tough but I've got to stick with it.
You know it's bad when after the workout Shaun says, "That shit is bananas yo!". Too right.
What's worse is that I'm taking my wife out for a Valentines meal tonight, so I've had to get up at 6am, have some breakfast and start the workout at 7am.
It really hurt and I reckon I could have done better on some of the exercises, but I was simply too tired. I took a good few breaks during the workout so I didn't maintain the intensity that I should have.
Anyway I did it. And collapsed in a heap on the floor at the end. This is tough but I've got to stick with it.
You know it's bad when after the workout Shaun says, "That shit is bananas yo!". Too right.
Sunday, 13 February 2011
Day 8 - Cardio Power & Resistance
I can't do the belt kicks! I just couldn't get the rhythm and was all over the place. I hope it improves because I think they will really help with working out the core.
The other thing I really don't like are the V-pushups. Oh my God they hurt. It's like a push up but with your bum stuck up in the air. Your fingers are pointing in and towards each other and they rip your triceps like hell.
Today was one of the first times I though I could quit. But afterwards on reflection I thought that I've got to put more effort in.
Early start tomorrow because I'll be out tomorrow evening when I normally do my workout.
Saturday, 12 February 2011
Day 7 - Rest
Today is a day off from the Insanity madness.
I've made sure I've eaten healthy and not snacked. It's been a busy day running around with the boys, so I've probably burned off loads of calories doing that.
Need a big day tomorrow though because on Monday I'm taking my wife out for a Valentines meal.
I've made sure I've eaten healthy and not snacked. It's been a busy day running around with the boys, so I've probably burned off loads of calories doing that.
Need a big day tomorrow though because on Monday I'm taking my wife out for a Valentines meal.
Friday, 11 February 2011
Day 6 - Plyometric Cardio Circuit
This was a repeat of Mondays workout. I was familiar with a lot of the exercises so this went ok.
I was a little tired before starting because Friday is a very busy day for me. I'll be glad of the rest day tomorrow.
I was a little tired before starting because Friday is a very busy day for me. I'll be glad of the rest day tomorrow.
The Shake is Working
Before I started doing Insanity I would do a 7km run on a Sunday and about a 4km run on a Wednesday. I'd always be sore the next day with muscle aches and very tight hamstrings.
I don't think Insanity compares to a 7km run in terms of stamina or length of exercise, but you are getting the intensity. Running is about 70 minutes over a week. Insanity is 5 x 30 minute intense sessions plus 1 session stretching. So I would still expect to have my muscles aching afterwards.
I would definitely say now that I am not suffering from as many aches and muscle fatigue using the recovery shake as I would be if I was not using it. I'm definitely going to keep on using it because I believe it is helping my muscles recover in time for the next work out.
Thursday, 10 February 2011
Day 5 - Pure Cardio
When you hear the words ...
"Is anybody as nervous as me as what's about to come up?"
... you know it's gonna hurt.
It did. 15 minutes of non stop exercise. A different type of exercise every minute. I was gasping for breath, sweating like no other time and a knackered wreck at the end. That was intense.
"Is anybody as nervous as me as what's about to come up?"
... you know it's gonna hurt.
It did. 15 minutes of non stop exercise. A different type of exercise every minute. I was gasping for breath, sweating like no other time and a knackered wreck at the end. That was intense.
Wednesday, 9 February 2011
Got the Shake Mix Correct
I tried using less milk in the shake and it makes the shake thicker and better tasting.
My shake recipe is now:
200 ml of milk
150 ml of water
1 ice cube
2 level scoops of powder
Shake like hell.
Tuesday, 8 February 2011
Making the Shake Taste Better
Yesterday I said that after tasting the Recovery XS shake I thought it was chalky in taste. I remembered reading the reviews of the shake on the MyProtein website, so I checked out if anyone had any tips.
The first thing I noticed was that people were using milk to mix it not water. Some were using milk and water, some with ice cubs so I tried my own mix of 300ml milk, 100ml water and an ice cube. Immediately it tasted much better and was not as chalky - I think it is the milk helping to suspend the powder better. I think it needs to be a bit thicker though. Instead of adding more powder I will cut down on the amount of milk I use next time.
The first thing I noticed was that people were using milk to mix it not water. Some were using milk and water, some with ice cubs so I tried my own mix of 300ml milk, 100ml water and an ice cube. Immediately it tasted much better and was not as chalky - I think it is the milk helping to suspend the powder better. I think it needs to be a bit thicker though. Instead of adding more powder I will cut down on the amount of milk I use next time.
Monday, 7 February 2011
Day 2 - The Workouts Begin
Yesterday was the fitness test and even though I was tired afterwards it was nothing compared to the proper workout.
Today was Plyometric Cardio Circuit. I'll have to look up what plyometric is because I don't know what it is - even spell checker is marking it as red because it does not recognise it.
I must admit, I made a big mistake at the start of this. The DVD starts and Shaun starts talking about how important it is to do your warm up first. So I remembered we did a warm up for the fitness test yesterday and load the fitness test DVD and then do the 5 minute warm up on there. The I reload today's DVD and watch Shaun say again about how important it is to warm up first and then he goes in to a warm up on the DVD. So I end up doing 2 warm ups before the proper work out begins!
Anyway I did the 40 minute workout and was sweating like hell and so knackered at the end of it. You really had to concentrate because most of the exercises were new and not to do with the ones done as part of the fitness test. I'm going to say that I think it's going to work, because I really did get a sweat on and that is a good thing.
I hope I'm not feeling too rough tomorrow morning and manage Day 3 ok.
Tasting the Recovery XS Shake
I followed the instructions and made it with 400ml of water.
I ordered the shaker bottle which comes with a metal wire ball to help mix it. It did seem to mix it well, but I did find the taste chalky and powdery. I'll have to see what other people mix it with.
It will be interesting to see if it works.
Sunday, 6 February 2011
Day 1 - The Fitness Test
I thought this would be an easy start to Insanity.
Whilst the DVD is playing, Shaun asks the 2 people doing the tests what their starting figures were for their own fitness tests. One thing I was really pleased with was that my results were not far off what the guy doing the test scored. At least that shows me that I put in a good effort for the fitness test.
I'm hopeful I can improve on those scores when the next test is in 2 weeks time. I stopped and caught some breath for a few seconds for about 5 of the exercises, so if I can go straight through next time I am sure I can beat these scores.
On to the proper workouts tomorrow. Bring it on !
A warm up. 7 exercises. Do as many as you can in a minute. Record your score.
I was sweating like hell at the end of it!
Before I get to the details of the fitness test I'll say about the other tests that are done. There's a whole list of measurements to be done first, such as weight, body fat percent, resting heart rate, blood pressure, chest size, waist size, bicep size and a few more. I just took the ones that I could do since I had no way of doing cholesterol measurements.
I knew beforehand I was carrying a little too much weight, but felt healthy in myself otherwise I wouldn't be going to the gym 3 times a week and running about 10km every week. The whole point of me doing Insanity is to tone up, lose the belly and feel better about my body.
Anyway I did all the measurements and here are my stats for before I started the Insanity programme.
This is my baseline and I hope to improve on every one of the measurements.
One thing I was a little worried about was that I thought my blood pressure was too high. It was last taken last year sometime and it was more like 130/60, so I think I need to keep an eye on that.
One thing I was a little worried about was that I thought my blood pressure was too high. It was last taken last year sometime and it was more like 130/60, so I think I need to keep an eye on that.
So on to the fitness test. The test involved the following exercises : Switch Kicks, Power Jacks, Power Knees, Power Jumps, Globe Jumps, Suicide Jumps, Push Up Jacks, Low Plank Oblique. I'd never heard of any of them. Before each exercise, Shaun takes about 90 secs to explain the technique of each one of them. They were all fairly straight forward and did not require time to learn them first.
The one's I really did not like were Globe Jumps and Suicide jumps. They hurt like hell and I had to stop mid way through the minute to grab some breath. Push up Jacks and Low Plank Oblique were probably the most technical exercises.
So, how did I do? Here are my results for the first fitness test.
The one's I really did not like were Globe Jumps and Suicide jumps. They hurt like hell and I had to stop mid way through the minute to grab some breath. Push up Jacks and Low Plank Oblique were probably the most technical exercises.
So, how did I do? Here are my results for the first fitness test.
Whilst the DVD is playing, Shaun asks the 2 people doing the tests what their starting figures were for their own fitness tests. One thing I was really pleased with was that my results were not far off what the guy doing the test scored. At least that shows me that I put in a good effort for the fitness test.
I'm hopeful I can improve on those scores when the next test is in 2 weeks time. I stopped and caught some breath for a few seconds for about 5 of the exercises, so if I can go straight through next time I am sure I can beat these scores.
On to the proper workouts tomorrow. Bring it on !
Saturday, 5 February 2011
The Insanity Failure Board
One thing I forgot to mention yesterday is that my colleagues in work have all given their estimates on how long I will last on the Insanity programme. The worst estimate is that I will last 2 days, the best is to go for the full 60 day programme. I've called it the Insanity Failure Board and I'm determined to prove them all wrong. The only person with faith in me to complete it is Tony who reckons I have the determination to finish it.
He's right too.
He's right too.
Friday, 4 February 2011
Recovery Shake has Arrived
My Recovery XS shake from MyProtein has arrived today. I went for the chocolate flavour as I thought it would be also great to taste something nice after an intense workout. Also ordered their mixer bottle which contains a wire ball to help with the mixing.
First taste will be Sunday when Insanity begins.
First taste will be Sunday when Insanity begins.
Thursday, 3 February 2011
The Best Recovery Shakes
Earlier today I mentioned about how the Insanity programme recommend taking a recovery shake after your workout. No doubt I'm going to be pretty knackered after each workout (you can see the buckets of sweat coming off the people doing the workout sessions on the DVD), so it's important to drink something that is going to replace the nutrients lost during sweating.
Insanity recommend using their own P90X Results & Recovery shake. Not only does it contain nutrient replacements, but a mix of carbohydrates and proteins that help in muscle recovery. From what I read it looked good, but at almost $50 and shipping it from the US by the weekend was not an option.
One thing the P90X shake talked about was the mix of 4 parts carb to 1 part protein in the shake. They say:
I looked at a number of online health and supplement retailers to see if they offered an equivalent recovery shake, hopefully to get it delivered before the weekend. My requirements for the shake were:
I looked at the offering from Science in Sport (SiS). They do a REGO Recovery shake which goes for around £24 for 16 servings. This looked good and was developed with Chris Boardman the cyclist. The only thing that put my off was that it contained Aspartane and I like to avoid that as it can cause mouth ulcers.
Next was PowerBar Energize Performance Sports Drink Powder. This is £17.99 for 40 servings, so one of the most cost effective options. I decided against it though because it contained very little protein even though it did have L-Glutamine and no Aspartane.
Here's my spreadsheet summary of the 4 different shakes:
I'll let you know what it tastes like and if I think it works.
One thing the P90X shake talked about was the mix of 4 parts carb to 1 part protein in the shake. They say:
Studies show that with proper nutrition during the first hour following a workout you can increase your body's ability to recover by more than 100%. The key component to maximizing this "window of opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein.I'd already heard the thing about loading your body with carbs straight after a workout from personal trainers at my local gym. I try to go to the gym a few times a week and go for a run at least once a week. Usually after the run I do get muscle ache, but I was hoping that using a carb-protein based shake would help to reduce it.
I looked at a number of online health and supplement retailers to see if they offered an equivalent recovery shake, hopefully to get it delivered before the weekend. My requirements for the shake were:
- A ratio of at least 2 parts carbs to 1 part protein in the shake.
- Contain L-Glutamine (to help my squeaky knees).
- Be low fat.
I looked at the offering from Science in Sport (SiS). They do a REGO Recovery shake which goes for around £24 for 16 servings. This looked good and was developed with Chris Boardman the cyclist. The only thing that put my off was that it contained Aspartane and I like to avoid that as it can cause mouth ulcers.
Next was PowerBar Energize Performance Sports Drink Powder. This is £17.99 for 40 servings, so one of the most cost effective options. I decided against it though because it contained very little protein even though it did have L-Glutamine and no Aspartane.Finally I came across a product made by MyProtein. They do a product called Recovery XS which has the optimum ration of protein to carbs. It was my lucky day too because it was on offer at £17.99 (from £20.99) and contained 20 servings. It contains an electrolyte blend to replace salts lost through exercise, L-Glutamine and something called Creapure that helps muscle recovery. I thought this was the best deal and it had good reviews on the website so I ordered it.
Here's my spreadsheet summary of the 4 different shakes:
I'll let you know what it tastes like and if I think it works.
The Schedule is Done
Ok, I'm ready for Insanity.
I've read all the docs that came with it and watched the first 2 workouts. Initial impressions are that it looks tough and intense, but is achievable. Insanity will start next Sunday 6th Feb 2010. That will give me the Saturday as the day off, since I am so busy that day.
I start with a fitness test on Sunday. This is more than achievable - 7 different exercises, see how many reps of each exercise you can do in a minute. This is the base line and you re-do the fitness tests every fortnight to check you are progressing.
One other thing from the reading material that came with the Insanity programme is they recommend eating a calorie controlled diet. I eat healthily anyway, so I'm not too worried about that part of it. However, they do emphasise taking their own shake after a workout to replace nutrients lost during the workout and help muscle recovery. I'm going to investigate what shakes are out there and get some.
I'm looking forward to it beginning on Sunday now, but soon be begging for it to stop once it has begun.
Here's the first month of the schedule.
I've read all the docs that came with it and watched the first 2 workouts. Initial impressions are that it looks tough and intense, but is achievable. Insanity will start next Sunday 6th Feb 2010. That will give me the Saturday as the day off, since I am so busy that day.
I start with a fitness test on Sunday. This is more than achievable - 7 different exercises, see how many reps of each exercise you can do in a minute. This is the base line and you re-do the fitness tests every fortnight to check you are progressing.
One other thing from the reading material that came with the Insanity programme is they recommend eating a calorie controlled diet. I eat healthily anyway, so I'm not too worried about that part of it. However, they do emphasise taking their own shake after a workout to replace nutrients lost during the workout and help muscle recovery. I'm going to investigate what shakes are out there and get some.
I'm looking forward to it beginning on Sunday now, but soon be begging for it to stop once it has begun.
Here's the first month of the schedule.
Wednesday, 2 February 2011
What is Insanity
I could write hundreds of words on this, but I'm going to try and be concise.
- Insanity is a 60 day fitness programme whereby you copy the workouts that are on a DVD.
- It comes with a schedule of which workouts to do on which days. You have 1 day rest each week.
- It is primarily a cardio based workout that requires no equipment.
- You use only your own bodyweight to workout arms and upper body (when doing push ups and similar variations).
- It is based on interval training (which is repeated fast intense workouts, followed by slower periods of workouts), except that it uses Max Interval Training which uses long periods of intense workouts of around 5 mins and then short periods of rest for 30 seconds.
See these chart examples:
Tuesday, 1 February 2011
I'm Gonna Do Insanity
I was up early yesterday morning with them and turned on the TV to see if any Peppa Pig was on. The Sky channel was still on the last one we watched last night and was showing one of those TV ads for a fitness programme. It wasn't your usual ab-buster, 5-minute-Abs or Davina based shit workout. This was for INSANITY by some guy called Shaun T.
I'm normally hesitant of listening to someone who doesn't use their full name, but he was doing a lot of jumping about and shouting and my 2 boys kind of found him funny at first. His fitness programme was 60 days of cardio workout concentrating on the core and a different slant on interval training. They had the usual array of people on the commercial showing their before and after pics and how it was the best fitness programme in the world ever.
I was hooked.
Later on that day I Googled "Insanity Review" to see what the experts thought. They liked it. One of the benefits is that you don't need any weights or equipment, you just use the weight of your own body and its about proper form of the exercises and speed. There were also lots of peoples personal reviews out there too. People who had done it and it had worked for them - they'd lost weight, gained strength, improved muscle definition and toned up.
So after a chat with the wife that night I decided to go for it and got the Insanity programme.
I'm hoping to keep a diary of it, mainly for myself so I can remember just how bad it was. If it acts as an example of it working for me then I will be more than happy.
DIG DEEPER !
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