P90X Week 8 Day 2 Core Synergistics

Week 8 Day 2 Core Syn.

Great fun today well apart from bananaman/superman and bow/boat grrrrrr

Had to pause a few times to bring HR down, mop up the dripping wet stuff and change weights - I used 2 x 2kgs for the crescent lunges and Squat runs, then 2 x 4kg for the rest.


I did 5 proper sphnix push up too, last time I only managed from knees.

Another personal best for me today though - I actually did 9 full push ups during the session wahoo!!!
Most consecutive was still 3 but still I'm over the moon with the 9!! Including staggered ones

I did 5 proper sphnix push ups too, last time I only managed from knees.

HRM 1 Hr 20 mins 651cal 45% fat Max 170 91% Avg 133 72% 

P90X Day 26 Core Synergistics and I got 3 Consecutive full push ups

Took some measurements today just because I wanted to see how I was doing and is another few days going to make any difference?? Plus I'm feeling and looking so much better that I just wanted to see it in the tape measure....but overall I was quite disappointed.

Lost a little from my arms (strange considering my biceps are looking good so it has to be fat gone right?), my calves, my thigh and chest but not really anything around the waste which was quite odd. I know water can play its annoying part for us ladies but still I was a little disappointed. Onward and upward though and I will take them again on the proper day and see.


Day 26 Core Synergistic

Well I upped the weights for some of these from 2kg to 4kg and really enjoyed it.

HRM 1 Hr 23 mins 667cal 45% fat Max 172 92% Avg 133 72% 

Went for the prison cell push ups went down, came back up, went for the second and had to drop to me knees hang on a minute did I really just do a full proper push up omg no I must have imagined it, never mind keep going!

Carried on and the iso's were tough again but felt better, did the Reach high and under push ups on the back of the settee again and they felt much stronger.

So I finished up and couldn't stop thinking that maybe I had done a full push up without realising it, I had to try so got down and blow me I did it Wahoo!!!!
I can do a full push up - first time in 2 years after the day I managed 2 consecutive ones the day a stuffed up my wrist.

Can I do anymore, I'm a little tired but I have to try...so I got down and did one..took a breath and did another and although I knew I might struggle I managed a third (butt dropped a tad but I got back up there with a little shake) but OMG I really just did 3 consecutive full push ups for the first time in my life

Who would have thought that just a month before my 35th birthday I managed to get 3 full push ups. Needless to say I'm a little ecstatic about it!!!! (it's only a life long ambition of mine nothing much really!)

Who cares that the tape measure didn't tell me what I thought this morning I can do push ups !!!!!

Here's to 4,5, 10 and 20 and more !!!!


I have to say a huge thanks to Jeremy Strom and Rip60, Tony Horton and P90X, Mark Sisson and his recovery drink! Rip60 and 4 Weeks of P90X to go from Zero to 3 push ups!!

Push ups as per GD day 36, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 36
7 reps EMOM for 6 mins - Pin 4
7-7-7-5f-3f-2f erm felt like an epic fail somehow - its not really but these have been going so well this kinda seems disappointing. I took extra day to recover from doms in front delts from push jerk the other day and may be they not mended as I thought.

Runs/Sit-Ups/Toes-to-Bar
800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (4-4-2-2) compared to last time (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 6 Knees to elbow attempts (4-2) last time 5 (3+2)
Done in 16.44 mins compared to 15.54 last time
Splits 4.41 =NEW PR, 2.03*, 1.28, 2.33*, 1.45*, 1.08, 1.21*, 1.12*, 0.31
last time = Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30

Poor performance by comparisons to last time all round really - I’m a little tired and food hasn’t been great the last 4-5 days, so will have to keep an eye, been very low on carbs and I wonder if that’s whats doing it - I’ve also reduced intake trying to rid the excess fat but maybe gone too far?? Give it a few more days and see. Maybe just a bad day - I guess we all have them??

Push ups as per GD Day 35

Push ups as per GD Day 35
Pin 4 Max sets - 4 mins rest
After reading a bit of Star’s book (preview PDF) on push ups I realised I had somehow gone astray on my Push ups for some reason so narrowed my grip again and kept my elbows in - instead of elbows out like I had been doing
So my sets were 14-10-8 compared to last time of 14-12-11
but I’m ok with that as I was working on form - even recorded my self to get my form better, trying to keep my forearms vertical (well perpendicular to the bar anyway lol) as much as I could. It felt much stronger and more stable. It obviously is more delt work again with the narrower hands but worth it I think - should help far more with ring dips etc.
Tried a full push up negative and checked form on floor too.
I need to stay tighter all over over but a with a bit of work I think I’m getting there and my position felt much better channeling Kstar - Thank you for a great piece of writing and great pictures - awesome Glad I found it when I did before I really did my shoulders no good at all.

HSPU/Ring Dips/Push-Ups/Double-Unders

20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Skipped this due to pisiform complaining again figured I’d be stupid to lean on it during false grip!


HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 5kg
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 5 DB presses, Rnd 2:- 1 Rnd + DB + RD + 6 PU’s, Rnd 3:-  1 Rnd + DB + RD + 3 PU’s
= 4 reps more than last time

Push ups as per GD Day 33, Rope climb/Deadlifts/Double Unders

Push ups as per GD Day 33
6 reps EMOM for 7 mins - bar position 4
Completed all reps - last rep only just and after a couple of breaths - phew!

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 5 HKNR because of foot
Completed Rnd 1:- 3 rnds +  2rc
Rnd 2:- 2 rnds + 3 rc + 3DL’s
Rnd 3:- Short time again so stopped here!

Push ups as per GD Day 33

Push ups as per GD Day 33
Pin 4 Max sets - 4 mins rest
14-12-11 - last time was 13-11-10

After push ups was very aware of foot strain again so decided to not do ellipitcal today

EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to Knee raises (as last time I did KTE attemps in a wod I tried with too much back swing/core not tight enough and really did my abs no good at all) - chose 3 EMOM for 10 mins - but after warming up realised my upper abs were still sore so decided to be sensible and skip it.
I figured I should get good at controlled knee raises before KTE attempts - run before walking and all that.

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 5kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Scaled to skip the 9-2-9, 6-5-6, 4-7-4 and 2-9-2 rounds
So apart from the last 10 pushups broken into 5-3-2 I finished in 10.18 mins
Shoulders felt much better at 5kg on the press, ring rows were tough. Do this next time and try for unbroken 10 push ups.

Tabata Row - subbed SDHP @ 12kg KB - up from 8kg last time
Record meters - subbed reps
8-8-8-8-8-8-8-8.
I went for 8’s and just made the last one - could have maybe done 9 in the first 1-3 rounds but not sure I would have made the last 8.

Push ups, Tabata Sprints

Push ups as per GD Day 32
5 reps EMOM for 8 mins - bar position 4
Completed all reps

Tabata Sprints on ellipitcal

Push ups as per GD Day 31, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD Day 31
Pin 4 Max sets - 4 mins rest
13-11-10 - last time was 12-10-9


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knees to elbow attempts (3-3-2-2-2)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knees to elbow attempts (4+3+2)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knees to elbow attempts (3+2)

Done in 15.54 mins - New PR wahoo - compared to 17.43 last time  :n_bigsmile:

Splits 4.44, 1.54*, 1.17, 2.25*, 1.37*, 0.58, 1.22*,1.02*, 0.30
last time = Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26

Very pleased with these improvements - something tells me I'm getting fitter!!

Push ups as per GD day 30, Elliptical 20 mins

Push ups as per GD day 30
Pin 4 - 4 reps EMOM for 10 mins
Completed all reps

Elliptical 20 mins lev 2
Completed 3.20m = PR = 0.18m more than last time

Push ups as per GD day 29, Ballsy Jackie

Push ups as per GD day 29
Max sets @ pin 4 rest 4 mins
12-10-9 wider grip - last time was 10-9-7

Ballsy Jackie
1000m Row - scaled and subbed 30 SDHP @ 8kg KB (unbroken)
50 wallball - scaled to 30 @ 5kg (broken as required)
30 pull ups - scaled to PU rev Assisted 3-2-2 then Beginner ring rows 8-5-5-3-2

Done in 9.06 mins
Last time was 10.10mins with 5-3-2 PUs and broken rr’s
Splits sdhp & wb in 4.02mins then PU & rr in 5.04mins

Right anterior delt was giving pain during top part of some of the sdhp’s and biceps complaining during pulls so I guess I haven’t fully recovered from last workout, with funeral stress and everything so will take a couple days off, eat better and sleep better.

3 x 8:00 Cindy’s, 3:00 rest in between

Start of my own tweaked / adapted version of Brandx  programming to concentrate of my push ups.

3 x 8:00 Cindy’s, 3:00 rest in between
3 x 8:00 AMRAPs, rest 3:00
5 pull-ups - s/s to 3 beg ring rows
10 push-ups - s/s to 4 beg push up - pin 6
15 squats - s/s 7
Completed 1st set:- 9 Rounds (wider push up grip after checking width on bar vs floor was much narrower which doesn’t bode well to when i get to the floor!)
2nd:-  8 Rounds + 3rr + 1 pu’s
3rd:-  8 Rounds + 1rr
Squats were getting tough and painful - so I foam rollered afterwards to help ward off the dreaded DOMS!!
I think up the reps next time to 4-5-8 and see how I go!

Push ups as per GD Day 28

Push ups as per GD Day 28 - Bar at pin 4
3 Reps EMOM for 14 mins
Completed all reps - varying hand widths.

Push ups as GD Day 27, Bx 2012-12-26 Deadlifts / HSPU

Push ups as per GD Day 27 - Bar at pin 4
Max sets
10-9-7

BX 2012-12-26
Deadlifts/HSPU’s
10-8-6-4-2
Deadlift @ 38kg
HSPU - scaled to DB press @ 6kg
Done in 5.32mins.

This just tough enough, I had to work hard but I kept pushing on so apart from a few breaths it was unbroken.

Next day had wrist pain - very strange, physio said I’ve irritated the joint grrrrrr more rest grrrrrr
Why is that every time I try to do a little bit more than what GD prescribes on any given day I seem to regret it? I really should learn the lesson but I find it hard trying to improve my push ups and pull ups while following the programming that works for everything else.

Bx 2012-12-18 20 Muscle-Ups, HSPU/Ring Dips/Push-Ups/Double-Unders

After 3 days on unbelievable DOMS pain that I really didn’t expect and my Nana dying at the weekend I’m back at it!

Bx 2012-12-18
20 Muscle-Ups - Scaled to Squat MU’s with jump assist (rings at 13)
10:00 mins cap
Completed 20

HSPU/Ring Dips/Push-Ups/Double-Unders
3 x 5:00 AMRAP
5 Handstand push-ups - scaled to DB press @ 6kg but dropped to 5kg after 1st round
5 ring dips - blue band assisted (rings at 12)
10 push-ups - at bar position 5
15 double-unders - subbed 30 single under jumps without rope (room to small to skip in)
Rest 2:00
Rnd 1:- 2 Rnds + 2 DB presses, Rnd 2:- 1 Rnd + DB + RD + 4 PU’s, Rnd 3:-  1 Rnd + DB + RD + 4 PU's

Push ups as per GD day 26

Push ups as per GD day 26
Bar at pin 4
2 reps EMOM for 20 mins
Completed all reps

1 set was at pin 3 by mistake DOH!!

Push ups as per GD day 25, Bx 2012-12-15 Deadlift 3RM, Rope climb/Deadlifts/Double Unders

Push ups as per GD day 25
Bar at pin 5
8 reps EMOM for 5 mins
Completed all reps but only just - last set very shaky and took a couple of breaths but overall pleased. Looking forward to going down to Pin 4. Feels like good progress.

Bx 2012-12-15
Deadlift 3- or 5-rep
5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 63kg / 139lb

Rope climb/Deadlifts/Double Unders
3 x 5:00 AMRAP, rest 2:00
1 rope climb - sub 3 beginner rope climbs - floor to standing
3 deadlifts, 315/225 - scaled to 66lb / 30 kg
15 double-unders - sub 15 single under jumps without rope due to logistics and foot wariness
Completed Rnd 1:- 3 rnds + rc + dl’s = 69 reps,
Rnd 2:- 3 rnds + 2 rc = 65 reps,
Rnd 3:- 3 rnds = 63 reps

Bx 2012-12-13 EMOM: Toes-to-Bar, HSPU/Push-Ups/L-Pull-Ups, Tabata Row

Bx 2012-12-13
EMOM: Toes-to-Bar
Pick a number to complete every minute
Scaled to KTE attempts - chose 2 EMOM for 10 mins
Completed all reps

HSPU/Push-Ups/L-Pull-Ups
10=>1
Handstand push-ups - scaled to DB press @ 6kg
1=>10
Push-ups - at bar position 5
10=>1
L-pull-ups - scaled to beginner rows - bar position 12
Well I started well but after 4 rounds I realised I would not finish it - so I scaled on the run (channeling GD) by skipping the 6-5-6, 4-7-4 and 2-9-2 rounds.
So apart from the last 10 pushups broken into 5-3-2 I finished in 14.13 mins
Next time maybe try only 5kg on the press and hope my shoulders dont feel so pounded and if ok, try all reps next time after that!

Tabata Row - subbed SDHP @ 8kg KB
Record meters - subbed reps
11-11-11-11-10-10-9-9 = NEW PR by 1 rep   last time was 11-10-10-10-10-10-10-10

Push ups as per GD day 24, Bx 2012-12-10 EMOM Strict Pull ups, Runs/Sit-Ups/Toes-to-Bar

Push ups as per GD day 24

Bar at pin 5
3 max sets - rest 4 mins
T=> 17-14-12 - I did 18-15-12


Bx 2012-12-10

EMOM Strict Pull ups
10 min. Pick a number to complete every min. on the min.

I did beginner rows at bar position 12
4 reps emom for 10 mins - completed all reps


Runs/Sit-Ups/Toes-to-Bar

800-meter run - subbed elliptical
50 sit-ups - scaled to 30
25 toes-to-bar - scaled to 12 Knee raises (3-3-3-3)
400-meter run - subbed elliptical
35 sit-ups -  scaled to 20
15 toes-to-bar - scaled to 9 Knee raises (3-3-3)
200-meter run - subbed elliptical
20 sit-ups -  scaled to 10
5 toes-to-bar - scaled to 5 Knee raises

Done in 17.43 mins

Splits 5.06, 2.19*, 1.24, 2.41*, 1.59*, 1.10, 1.29*, 1.06*, 0.26