My Workout Plan for Total Fitness

Yesterday started the second week on P90X2 with the X2 Core workout. This went better than my first introduction because I knew what to expect and could adapt to the poor cuing and ignore the bad acting. Now I’ve been doing a lot of complaining about Tony and the production of this new workout series, but the workouts themselves are darn good.

The new plan for the next 12 weeks is as follows:

  • Seven days a week Rodney Yee’s AM Yoga first thing in the morning.
  • Five times a week a one hour walk/run in the morning.
  • Two times a week a 4-5 hour paddle in the morning.
  • Monday, Tuesday, Thursday, and Saturday afternoon the P90X2 workout of the day followed by Insanity Pure Cardio.
  • Wednesday and Friday Rodney Yee’s Power Yoga or X-Stretch or another yoga routine in the afternoon.
  • Sunday is a rest day but I still do the morning walk

Today is Plyocide so it’s going to be tough.


P90X2 – Balance and Power

This was a tough workout. Again I was sweating like crazy at the end and felt like I had been through a meat grinder. The heaviest dumbbell used was only 12 pounds.

Tony said the key to this workout is that virtually every muscle in the body is used for relatively simple moves which is what generates the work resulting in all the sweat. He’s right.

The bad cueing and Tony’s new sort of over the top attempt at humor continue. It’s really too bad that his success resulted in this. He hit it perfectly in P90X and really needs to dial it back if there ever is a P90X3.

At the end of the first week I have come to a conclusion on P90X2. I have been thinking that I should return the DVDs and just do the old P90X. But the new moves are good in the actual workouts. I can ignore the bad acting and cueing. Instead of doing X2 Recovery + Mobility I will substitute the old X-Stretch. Instead of doing X2 Yoga I will substitute real yoga from Rodney Yee or some other yogi.

So, one week down and twelve to go.

Tamanu Pictures

I put my Tamanu up for sale a couple of days ago and got a request from a potential buyer for some pictures. I put the boat together with the foils, akas, and amas but didn’t have time to get the mast and sail up due to an approaching thunderstorm.

I have to say after see her setup I have very mixed feelings about selling her – especially at the low ball price I set. In her current state she should be worth at least $5000 and if I finished her maybe $10000. She really looks good and I think will be a great WaterTribe boat for the EC or UF.

Tamanu Side

Tamanu Showing Her Side Profile

Tamanu Leeboard

Tamanu Leeboard - made by Rudder Craft


Tamanu Rudder - made by Rudder Craft

Tamanu 4

Tamanu Tiller


Tamanu Rear Storage Area

Notice there is a floor with a Hobie hatch. The intent is to use a waterproof duffle with tie downs sitting in this area for stuff I might need while on the water. The compartment under the hatch is for a battery or other stuff that would not normally be needed while on the water. The tiller swings back and forth over this compartment. The floor is above the waterline and you can see drain holes at the forward end of the space.


Tamanu Center Cockpit

The center cockpit also has a floor with Hobie hatches. There are two hatches because there is a bulkhead under the floor. Depending on other choices you make a tractor style seat similar to the Kruger Dreamcatcher could be placed above the Hobie hatch at the rear of the cockpit. But many would prefer to have hiking benches or trampolines which would be easy to make and install.


Tamanu Forward Compartment

This is the forward compartment. Just like the one in the rear there is a floor above the waterline and a Hobie hatch. There are drain holes at the rear of this section. Again it is intended to have a waterproof duffle with a tie down system to hold stuff needed on the water. Longer term storage is below.


Tamanu from the front. She is very slender.


Tamanu with aluminum akas installed

The aluminum is from NRS and is the same stuff used in their whitewater rafts. It is very strong and there are lots of fittings that can easily be added. For example, oar locks.


Tamanu close up of the NRS fixture for joining tubes


Another view of the akas from the front


The akas are lashed to the center hull

Obviously, this is just a very quick way to lash the akas to the boat. A real lashing would use about five loops before being tied off. I have had very good results lashing akas and amas over the years.

Also, there are some really cool options for doing the akas that we can talk about.


Tamanu with Classic 16 Big Ama Attached

Wow! Doesn’t that look cool! My Classic 16 Big Amas are so much better than the original wood designs (in my oh so humble opinion).


Tamanu ama


Tamanu Ama from rear quarter


Tamanu Ama from rear


Tamanu upside down to show the bottom curve a bit better


Tamanu upside down from rear


Tamanu Bottom

The bottom has a funny look because there are layers of fiberglass tape that were smoothed out using low density filler. At one time I was going to put a layer of kevlar. Might not be a bad idea depending on intended use.

That’s it. I am really trying to figure out if selling her is such a good idea.

There is still plenty of work.

  • All rigging is needed
  • Mast needs to be modified to sort of be like a Hobie mast
  • Rudder head needs finishing
  • Akas need just a small amount of work. Also, might want to consider something like Jim Brown used in his latest design.
  • Side seats should be strongly considered.
  • Other stuff too depending on your needs

P90X2 – Yoga – Can’t Recommend

I tried P90X2 Yoga yesterday. I was really looking forward to this new Yoga workout because it is about one hour long instead of 90 minutes as in the P90X version. To say I was disappointed is an understatement . After about 10 minutes of lousy moves I was very disgruntled. And the disjointed cueing that seems to plague all the P90X2 workouts continued.

I am sure that tens of thousands maybe hundreds of thousands of people are going to claim that P90X2 is the greatest workout ever. But I am extremely disappointed. I can heartily recommend P90X, but I cannot recommend P90X2. I hope it grows on me.

Anyway, back to Yoga. I pulled the P90X2 Yoga DVD and put in Rodney Yee’s Power Yoga workout instead. This is an 80 minute Yoga routine that is much better than either the P90X or P90X2 version. I figure if I have to do Yoga at least once a week, I might as well do it right.

P90X2 – Not Worth It

Well, I did X2 Recovery and Mobility yesterday and I’m totally disgusted with the program. I won’t be using that workout ever again. I may substitue X-Stretch from the old P90X instead.

I am thinking about sending it all back, but I’ll finish the first week and then decide.

Plyocide – Snookered Again

Tuesday is Plyocide day jokingly referred to by Tony Horton as “death by plyometrics.” I was expecting a tough workout based on the P90X Plyometrics session.

It starts out once again with the new warmup section that uses the stupid foam rollers. Tony has really drank the Kool-Aid on these time wasters. Oh well, time to get with the program so I did it and I won’t mention it again.

Finally the warm up is over and we get into the actual moves. I’m expecting lots of jumping pretty much the same as in Plyometrics only different. (BTW, I always thought the Plyometric workout was one of the very best in P90X.) Although there is still jumping in Plyocide, it is way different than Plyometrics. Lots of the new stuff is jumping while balancing if that makes any sense. And the jumps seem lower impact too. And fewer of them. In fact, I was starting to think the workout was toned down too much and I was sort of starting to think I may have wasted my money. Maybe I should have stayed with P90X and just do it again.

But then I noticed that just like the X2 Core workout, I was sweating more and having difficulty completing all the moves with good form. The whole floor was covered in sweat. My heart rate was lower than when doing Plyometrics, but it was a deceivingly tough workout.

This morning my whole body is stiff and sore in all new places. One main difference between Plyocide and Plymetrics is that in addition to jump training it works the core more. It seems I was snookered again. The new workout is harder than it looks.

I’m ready for a rest day and am looking forward to X2 Recovery + Mobility. The only problem is that there is a lot of that stupid stuff I said I wouldn’t mention again.

Starting P90X2 – Uff da

My transition week is over and I have started the new P90X2 program. The first workout was X2 Core. I now have aches and pains where I have never had aches and pains before.

When I started the workout I was very worried that I had made a big mistake. The warmup isn’t like any previous warmup. Instead you have to use a stupid foam roller and a medicine ball. I went through it and was just thinking Oh Crap! Finally the warm up was over and it was time for the big workout.

And then Oh Crap – again!!!! What stupid moves. Each move was more stupid than the last one.

But then I started to notice a couple of things. First, I was sweating like crazy. Then I noticed that even though the moves looked easy on the screen, I couldn’t do some of them. And the ones I could do I wasn’t doing with good form. At the end of the workout I had a whole new respect for the X2 Core workout. My aches and pains that I feel this morning are good aches and pains. It means I activated muscle systems that haven’t been used lately.

Today the workout is Plyocide or “death by plyometrics” which is sort of ominous. But I am looking forward to it and will post the first impressions.

Warning: If you are considering any of the BeachBody programs, take their fitness test first and get a clearance from your doctor. If you have never done them before, consider this sequence: Power90, P90X, and then P90X2.

The Pyramid of Pain

I just finished a great workout taken from The Complete Guide To Navy SEAL Fitness by Stewart Smith. It looks like this –

First the pyramid.

.                            10
.                         9      9
.                      8            8
.                   7                  7
.                6                        6
.             5                              5
.          4                                    4
.       3                                          3
.    2                                                2
. 1                                                     1

At each step of the pyramid you do a super-set of three excersises. The level of the pyramid is multiplied by the number of reps for the exercises in the super-set. I did the following:

x1 pull-ups
x2 push-ups
x3 sit-ups

For example:

SET #1:

  • 1 x 1 = 1 pull-up
  • 1 x 2 = 2 push-ups
  • 1 x 3 = 3 sit-ups

SET #2:

  • 2 x 1 = 2 pull-ups
  • 2 x 2 = 4 push-ups
  • 2 x 3 = 6 sit-ups

Pretty easy so far, right?

SET #10:

  • 10 x 1 = 10 pull-ups
  • 10 x 2 = 20 push-ups
  • 10 x 3 = 30 sit-ups

By this time you are pretty wasted and very thankful that you are going down the back side of the pyramid.

When it’s finally over you have done 100 pull-ups, 200 push-ups, and 300 sit-ups. Not bad for an old fart.

This pyramid workout is very useful and can be applied to many different exercises. You can do it for a single exercise or any number that are super-setted. You can vary the multipliers. For example, there is another popular variation that does the above but then adds a fourth exercise of dips with a multiplier of 2.

For kayaking, try this. Do the same pyramid but the exercise is paddling as hard and fast as you can. The multiplier would be 1 with 1 minute of slow recovery paddle until the next step:

1 min paddle hard, recover 1 min
2 min paddle hard, recover 1 min
3 min paddle hard, recover 1 min
and so on until you complete the pyramid or puke.

Getting In Shape – End of Week 13

It was all worth it. I just finished 13 weeks of P90X. As I progressed in the program I added a bit to the mix.

During this 90-day program I did the following.

I walked one hour per day every day of the week. Sunday and Thursday are my “rest” days so I must walk at a comfortable pace. All other days I can do a walk/run or a run depending on how I feel. But no matter what I have to at least walk every single day.

Monday, Wednesday, and Friday are my heavy days. In addition to the morning walk I add the P90X workout of the day in the afternoon. At the end of the P90X workout I pause the DVD just before the cool down and I do 100 kettlebell swings with a 40lb kettlebell. Then I restart the DVD for the cool down. I follow that with the P90X Ab Ripper workout. After that I start up Insanity and usually to their Pure Cardio. This intense sessions take a bit over two hours to complete.

Tuesday I do the P90X Plyometrics in the afternoon.

Thursday I am supposed to do the P90X Yoga but instead I usually do P90X X-Stretch. Sometimes I just take the day off as a rest day.

Saturday is supposed to be P90X Kenpo, but their Kenpo sucks so I do a Bas Rutten or Team Quest or SEAL Workout. Or sometimes I just do a bunch of yard work.

Sunday is always rest day but that includes a walk.

Note that I started with just P90X. The other stuff was added as I progressed. When you reach my advanced stage of decrepitude (64) you have to progress carefully.

The Results After 13 Weeks:

  • Net weight loss of 18 pounds
  • Lost 22 pounds of fat
  • Gained 4 pounds of muscle
  • Flexibility has improved significantly

Not bad.

For the next 13 weeks I will be changing to P90X2. I’m also going to change my nutrition plan just a bit, and I will have kayak day twice a week now that I can fit in my kayak.