Rip 60 Week 8 Day 4 Done!!!!!

Stayed with bicep curls to 8.5kg and managed 10 on each arm just. Stayed with KB swings 8.5kg .
I stayed with 6kg for tricep extensions but did't go so well today, lots of clicking in left shoulder so didn't push it. I think the extra work yesterday trying them T things was def. extra work for my shoulder and it woke my wrist up too so did none of those today.
Just held the elevated plank for as long as I could.

I used 6kg for hip raise and KB crunch.


First lot of burpees I did on barson step again, trying to work the push ups but my shoulders were tired. So the rest I did I on the floor.

I tried hard on the elevated mountain climbers today but shoulders were very tired. Think I need some rest days now Rip 60 is finally Done Yippeee!!! Wahooo!!!!

Wow did I sweat today, looking at my HRM afterwards I didn't go up as high as I normally do but I certainly did sweat more than I've been used to this last week or so???

HRM  = 55mins 435 cal Max 170 / 91% Ave 132 / 71%

So the plan now is a few days off with maybe some light cardio, then get my P90X fit test done then a day or two rest depending on how hard the fit test was and then press play to Bring It!!!!

Rip 60 Week 8 Day 3

Upped bicep curls to 8.5kg and managed 10 on each arm just. Stayed with KB swings 8.5kg .
I upped to 6kg for tricep extensions and it went well again.
I used 5kg for hip raise and KB crunch

I tried again the plank to T but to no available so afterwards and before cool down, I did a few on the floor - shoulders were tired but still did some mixed in with some V outs ready fro P90X test!!

 Most of the burpees I did on bars on step again, trying to work the push ups. But some in the finale I did on the floor for a bit cardio .

Resting heart rate generally seem to be 61-62 but laying in bed this morning did see it drop to 49!!

HRM  = 60mins 507 cal Max 172 / 92% Ave 136 / 73%

Rip 60 Week 8 Day 2

Stayed with bicep curls to 7.5kg and managed 12 on each arm again,  also stayed with KB swings 8.5kg .
I upped to 5kg for tricep extensions and it went well so could go 6kg for thursday.
I also used the 5kg for hip raise and KB crunch

I didn't any single leg hip raises during hip raises warm up and all good today.

I tried the T thing on the floor and it went fine so I attempted it again in the straps but its very difficult indeed!!

 Most of the burpees I did on bars on step again, trying to work the push ups. But some in the finale I did on the floor for a bit cardio after upping the tricep extensions.

Again it seemed over too quick? I'm really adapting and loving this fitness - I'm not sweating so much and heart rate seems lower generally so I think that's a great sign. Need to check my resting heart again soon.

HRM  = 54mins 429 cal Max 172 / 92% Ave 134 / 72%

Rip 60 Week 8 Day 1

Well a few new bits in here again and I just got going and it was all over!!

I upped the bicep curls to 7.5kg and managed 12 on each arm, I upped the KB swings to 8.5kg and it went pretty well, better than I expected.
I used 4kg for tricep extensions and it was fairly easy so definitely up to 5kg tomorrow.

I tried doing some single leg hip raises during hip raises warm up to prepare for more single leg hip raise with KB crunch and woke up my periformus grrrrr.

The T thing was rediculously hard and I couldn't do it all, I got one hand up for a few seconds only so need to try this on ground first before straps to see if I can do it first??

All burpees I did on bars on step again, trying to work the push ups.

Interesting, it all seemed a bit rushed with no breathers like last week and all over very quickly?

The bi's and tri's should be good prep for P90X though ;)

HRM  = 56mins 452 cal Max 171 / 92% Ave 133 / 72%

Rip 60 Week 7 Day 4

Still lots of concentration on stronger core and form.

Muay Tai Knees stayed at 4kg DB, and 4kg DB for Vsit with rotation as touching the floor. Stayed at 7.5kg for KB swings.

Single leg Hip raises were still tough but better again. 

Burpees same again - I tried much harder to hold core and set my shoulder to concentrate on push up part also did them on push up bars on 2 blocks and a step = a little above knee height.Push ups are getting better  ;)

Reverse Crunch went well and tried 5 partial range push ups today, I put my knees down a couple of times trying to set my shoulders and core better again.

My pulls are definitely getting stronger still.

 

When I was done and before my warm up I spent a few mins on push ups, doing some standard, wide and tried a diamond one from knees. Better than I thought. So fo P90X I think I will do wide push ups on floor on knees, others on the push bars on steps.

Tried a full push up on bars on floor and didn't make it but was tired so I'm hopeful it wont be long.

I also tried a chin up with Pull up rev. and it was pretty easy ;), tried a wide pull up and that wasn't so good as I expected. But my back does feel stronger.

HRM = 1 Hr 9m 507 cal Max 173 / 93% Ave 127 / 68%

 

My heart rate was not high for as along this time so I'm definielty getting fitter. I recovered quicker and didnt sweat as much either. MI really feel much better and feel I'm not fighting myself at last.

4 more days next week of Rip 60 and then I'm gonna stat P90X wahoo!!

Rip 60 Week 7 Day 3

Still lots of concentration on stronger core and form.

Muay Tai Knees stayed at 4kg DB, and 4kg DB for Vsit with rotation as touching the floor. Stayed at 7.5kg for KB swings.

Single leg Hip raises were still tough but better again. 

Burpees same as yesterday - I tried much harder to hold core and set my shoulder to concentrate on push up part also did them on push up bars on 2 blocks and a step = a little above knee height.Push ups felt a touch stronger,

Reverse Crunch went well and tried 4 partial range push ups today, I put my knees down a couple of times trying to set my shoulders and core better again.

Since adding more carbs to my PWO shake and little to non in my evening meal and drinking more water through the day , I feel so much better. I just need to get more sleep - last few nights have been warm and very restless so I hope for better tonight.

 

Heavy pull - I did two today from very low - nearly horizontal (compared to one last time) so really please with that/ My pulls are definitely getting stronger at last.

HRM = 1 Hr 1m 465 cal Max 174 / 94% Ave 131 / 70%

Seemed not so hard today, I pushing like crazy as concentrating on form more but overall the workout felt better. My body seems to be really converting to this workout more regular which is awesome - I actually feel I'm getting fitter and benefiting from it all at last instead fighting myself.

Elliptical

Technically rest day from Rip 60 but I wanted to do something to get into training for 6 days a week so I decided an elliptical session was in order.

I did Prog 2 for 30 mins and some how it was easier than last I tried. I completed 4.05m - last time I did 4k was 2011!!! (That was also flat in 25 mins so 4k with 5 large hills in 30mins is very pleasing) So I'm chuffed about that and it also seems pretty easy so elated about cardio improvements, ok I was sweating but I was no where near knackered = awesome Thanks to Rip 60.

Heart rate monitor on = 46 mins total including warm up and cool down 412 cal max 168 / 90% Ave 142 / 76%

Rip 60 Week 7 Day 2

 After a few mins with my mum after asking about burpees it was clearly made obvious to me that on cardio movements as opposed to strength movement my form can very quickly for out the window ;(

So today maybe a little slower but concentrate of holding that stomach in so much more and position shoulders correctly for push ups. Also burpees are bad because I let my core go so doing them at a higher position will help alot.

Muay Tai Knees down to 4kg DB as 5kg was just a little tough yesterday, 4kg DB for Vsit with rotation as touching the floor. Stayed at 7.5kg for KB swings.

Single leg Hip raises were still tough but a little better. I put the weight downa nd tried with more stabililty with hands on floor and they were easier but still tough on the ham strings.

Burpees I tried much harder to hold core and set my shoulder to concentrate on push up part also did them on push up bars on 2 blocks and a step = a little above knee height. I'm disappointed as I feel I've lost a fair bit of push up strength during the last 6 weeks but I have gained alot of stabilization in my shoulders and core and my legs and feet are much better at jumping.

Reverse Crunch went pretty well and tried 2 partial range push ups again, but I put my knees down a couple of times trying to set my shoulders and core better

Heart rate monitor on today - just under the 59 mins on the clock  491 Calories.

Max HR was 172 = 92% of Max and Ave 137 = 74%

Didn't push as hard and keep going regardless as form is more important, I worked harder on my push ups as the height was still a little high and so the push ups were tough (may know to them tomorrow) but still burnt around the same amount of calories as yesterday with better form.

I'm aware of my back muscles more tonight so that interesting I obviously was using them more and they are not used to it, although I did go for a nearly horizontal lat pull, before coming a little way, and then up a little more.

Rip 60 Week 7 Day 1

Well my P90X stuff is awesome and I'm so looking forward to starting it but today was start of week 7 of Rip 60.


Quite a different workout in one way and just the same in another.

Muay Tai Knees stayed at upped to 5kg DB, down to 3kg DB for Vsit with rotation as touching the floor. Upped to 7.5kg for KB swings.

Burpees done on floor on my new Beachbody jump mat that I ordered ready for P90X and to help with jumping. Tried to do some controlled negatives.

Reverse Crunch went pretty well and tried 2 partial range push ups, but I help the plank for the full time.!!!

Apart from heavy lat pull and a bitch of a cardio bit at the end this felt quite short and nothing new, oh except the one leg hip raise which actually was really hard much to my surprise??? I used a 5kg DB but it was my hamstrings that complained? hope they ok and its easier tomorrow.

I also put my heart rate monitor on today - I remembered 10 minutes into the warm up this time and when I'd finished only 50 mins on the clock and = 444 Calories!!!

Max HR was 171 = 92% of Max and Ave 141 = 75%

Rip 60 Week 6 Day 4

Muay Tai Knees stayed at 4kg DB, upped to 4kg DB for lateral raise, 4kg DB for Vsit with rotation 6.5kg DB for bicep curls with single leg squat and stayed with 6.5kg DB for KB swings.

Burpees done on floor again in the hopes of strengthening my push ups and for hands release, cant do that on my bar!!

Pikes were hard again, two leg oblique crunch was hard too, forearm plank again for some of it again but still tough!!!

Glad this week is done - looking forward to Week 7 as I feel a bit of a plateau this week and have order P90X to give it a go to try increase my strength!!!

I also put my heart rate monitor on today - I remember 5 minutes into the warm up and when I'd finished 1hr and 4 mins = 603 Calories!!! Pheeew

Max HR was 174 = 97% of Max and Ave 144

Using my Polar HR zones 30 Mins was in Hard Zone, 21 mins in Moderate and 11 in Light.

I also learned when I'm struggling to keep going at a good pace and seriusly sucking wind and I feel like I have to slow a little it's actually when my heart rate is above 155 so I guess its my body telling me slow down for a reason. Very interesting!

Rip 60 Week 6 Day 3

Muay Tai Knees stayed at 4kg DB, upped to 4kg DB for lateral raise, 4kg DB for Vsit with rotation 6.5kg DB for bicep curls with single leg squat and stayed with 6.5kg DB for KB swings.

Burpees done on floor again in the hopes of strengthening my push ups and for hands release, cant do that on my bar!!

Pikes were hard again, two leg oblique crunch was hard too, forearm plank again for some of it.

Long jacks = grrrr

Rip 60 Week 6 Day 2

A little easier today.

Muay Tai Knees 3kg DB, upped to 4kg, 3kg DB for lateral raise, upped to 4kg DB for Vsit with rotation 6.5kg DB for bicep curls with single leg squat and stayed with 6.5kg DB for KB swings.

Burpees done on floor for speed. Push ups are still tough grrr but up down did on the floor and burpees with hand release I did on the floor - need to get stronger at that push up  grrr

Pikes were hard again, two leg oblique crunch was hard too, tried froarm and that was a little easier

Long jack section today but did my best to stick with it again.

Rip 60 Week 6 Day 1

So here goes Week 6 wahoo!!

Phew!!! This was tough going!

Weight was added to Muay Tai Knees with KB so I started off low with 3kg DB but I think up it next time,  3kg DB for lateral raise, dropped down to 3kg DB for Vsit with rotation - up it next time, and 6.5kg DB for bicep curls with single leg squat and stayed with 6.5kg DB for KB swings.

Burpees done at pin 5 again so stay there till its gets easier still. Push ups are still tough grrr but up down did on the floor and burpees with hand release I did on the floor - need to get stronger at that push up  grrr

Plank stuff was tough today, pikes were hard, two leg oblique crunch was hard too well just continuing it for so long is more the point ie lots of plank stuff was hard on the wrists, arms and shoulders and plank strength generally.

Long jack section today but did my best to stick with it.

Single legs jumps were easier than I thought ;) especially as week 1 I remember those single leg hops almost impossible he he

My obliques are beginning to show so something is going in the right direction ;)

Rip 60 Week 5 Day 7

Upped to 3kg DB for lateral raise, upped to 6kg DB for Vsit, and 6kg DB for bicep curls and  stayed with 6.5kg DB for KB swings.

VSit went great at 6kg. Swings were better, kept a nice pace up. Put more hip into this time and just controlled it on the way down - felt much better and obviously a little easier ;)

Burpees done at pin 5 again so stay there till its gets easier still. Push ups are still tough grrr

Held plank well'ish for Reverse Crunch (took a little breather) and better during oblique crunch but the following swimmers was not so good again grrr these are tough after the others.

Rip 60 Week 5 Day 6

2.5kg plate for lateral raise, upped to 5kg DB for Vsit, 5kg DB for bicep curls and 6.5kg DB for KB swings.

VSit went great at 5kg. Swings were better, kept a nice pace up. Slower and controlled is good for strength but not swings like Crossfit swings from the hips?? which is correct??

Burpees done at pin 5 again so stay there till its gets easier I think.

Held plank well for Reverse Crunch and much better during oblique crunch but the following swimmers was not so good again.


Jumping jacks are still hard on the oxygen but overall I'm feeling fitter throughout ;) .

Rip 60 Week 5 Day 5

Today went much better, especially afer a crappy nights sleep.

2.5kg plate for lateral raise, upped to 4kg DB for Vsit, 5kg DB for bicep curls and 6.5kg DB for KB swings.


VSit still great at that weight so maybe go 5kg next session. Swings were better, went a little high maybe but felt good, tough towards the end with tired shoulders so keep it there for a while.

Burpees done at pin 5 again so stay there till its gets easier I think.


Held plank well for Reverse Crunch and much better during oblique crunch but the following swimmers was not so good.


Mountain Climbers after Plank Jacks were a little better, did a few then knee highs but did them for longer today so overall pleased.