My New P90X Workout
By Coach Scott Black on Apr 26, 2010 | In Uncategorized | 1 comment »
With my first 90 day cycle complete, I find myself back at it. My second round of P90X begins on 4/22/2010. If you have been following the blog then you know that I am doing this again because this time I will be customizing my program to now become a Mass Building routine.
Simply put this means 3 main differences from the classic P90X schedule.
- Little to NO cardio
- Higher calorie input (specifically higher protein amounts)
- Higher weights and lower reps to be performed
Other aspects of the program will stay in balance. Stretching is always a must so I will be incorporating the Stretch X and yes even the Yoga X workouts. I will also be adding just a few movements to the routines that are not on the DVD sets. This will be explained a little later. Remember that P90X can be customized for almost any desire you are looking for. I have already posted a few custom articles and later today I will post how to customize your P90X program for running!
Here is a brief breakdown o my new workout:
Block 1, phase 1
Weeks 1 through 3
- Day 1: Chest, Shoulders, & Triceps
- Day 2: Cardio X, Ab Ripper X
- Day 3: Legs & Back
- Day 4: X Stretch; Ab Ripper X
- Day 5: Back & Biceps
- Day 6: Yoga X
- Day 7: Off
Targeted number of reps: 8 to 12 (focus on 10 to 12) - I will use the proper weight to make sure I come to failure at 10 reps.
Block 1, phase 2
Weeks 4 through 6
- Day 1: Chest & Back
- Day 2: Cardio X, Ab Ripper X
- Day 3: Shoulders & Arms
- Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
- Day 5: Legs & Back
- Day 6: Yoga X
- Day 7: Off
Targeted number of reps: 8 to 12 (focus on 8 to 10) - I will use the proper weight to make sure I come to failure at 8 reps.
Recovery Block
Week 7 - I may shorten this week and knock off a couple of the exercises. It just depends on how my body feels.
- Day 1: X Stretch
- Day 2: Yoga X
- Day 3: Core Synergistics
- Day 4: Kenpo X
- Day 5: Yoga X
- Day 6: X Stretch
- Day 7: Off
Block 2, phase 1
Weeks 8 and 9
- Day 1: Chest, Shoulders, & Triceps
- Day 2: Cardio X, Ab Ripper X
- Day 3: Legs & Back
- Day 4: X Stretch; Ab Ripper X or Abs/Core Plus
- Day 5: Back & Biceps
- Day 6: Yoga X
- Day 7: Off
- Day 8: Chest & Back
- Day 9: Cardio X, Ab Riper X
- Day 10: Shoulders & Arms
- Day 11: X Stretch; Ab Ripper X or Abs/Core Plus
- Day 12: Legs & Back
- Day 13: Yoga X
- Day 14: Off
Targeted number of reps: 6 to 10 - - I will use the proper weight to make sure I come to failure between 6 and 9 reps.
Block 2, phase 2
Weeks 10 and 11
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 8 - I will use the proper weight to make sure I come to failure between 5 to 7 reps.
Block 2, phase 3
Week 12
Same schedule as weeks 8 and 9
Targeted number of reps: 4 to 6 - I will use the proper weight to make sure I come to failure between 4 to 5 reps.
Here are a few words on my P90X diet.
My basic daily break down will look something like this:
- Calories - 2860
- Protein - 227 g
- Carbs - 340 g
- Fat - 74 g
- Fiber - 54 g or higher
- I will be eating 5 times a day
- Each meal will have around 45 grams of protein ingested
- I will be double loading on creatine for the first 4 weeks then a maintenance load until 3 weeks towards the end. At that point I will double load again until the program has been completed.
- My meals will be a balance of carbs (complex), protein and fat.
- I have elected to get my fat from EFA sources only.
- I will probably gain a little more fat during this phase but I will burn any excess fat once I start the Insanity program.
- My water intake will be around 1 gallon each day
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