Back To Core
Well after a long weekend off, it was back to the normal 4.15 am get up this morning,
and to say i wasn't feeling the love, is putting it mildly , strong black coffee was in order.
Right i remember the first time i viewed this workout, " ha an easy one " i thought , how wrong i was,
so i knew today was going to be just as tough, but a different guide of tough.
From the off the warm up had me sweating , then the pull downs with the bands really work your shoulders and
back.
By the time the rotator split lunge pulses come, man i'm feeling it big time .
But by far the most evilest move for me, is the band exchange section, shoulders on fire big time.
Oh well, off to work now.
Cheers Andy
Asylum Round 2, Day 2 - Pam
I have got a great routine on the days that I go to work but today was a holiday for the Queen's Diamond Jubilee. Therefore I did my usual non-work-day procrastinating. I lay in bed too long and then had to eat a proper meal before I was able to workout. I then went through the usual 'I need to hold off a little after eating', 'I think I need to eat again to get a bit more energy' etc. This lasted until after 5pm and then I felt like I was in a good position to bring it.
Today's workout was 'strength'. This has to be my favourite workout of all time. I really do believe it is workout perfection. It works you hard in cardio, strength and balance. Not having done this workout for about 3 weeks, I couldn't quite remember which weights to use. Shaun T and the others in the DVD stick to the same weight throughout the warm-up but I prefer to switch weights so I am pushing myself in each move, but also able to keep good form throughout. It works for me! The warm-up is TOUGH! It seems to last a long time but the moves progress so it does bring you in safely, while warming up the muscles throughout your body.
I used 8.5kg on the chest/ab section, which felt like a lot heavier than I previously used. My chest in particular really had to work hard to avoid 'smashing my face'.
The endorphins released during and after this workout are incredible! It leaves you feeling so strong and capable. Shaun T's words of motivation make you push beyond what you think you are capable of. In a word: INCREDIBLE!
Today's workout was 'strength'. This has to be my favourite workout of all time. I really do believe it is workout perfection. It works you hard in cardio, strength and balance. Not having done this workout for about 3 weeks, I couldn't quite remember which weights to use. Shaun T and the others in the DVD stick to the same weight throughout the warm-up but I prefer to switch weights so I am pushing myself in each move, but also able to keep good form throughout. It works for me! The warm-up is TOUGH! It seems to last a long time but the moves progress so it does bring you in safely, while warming up the muscles throughout your body.
I used 8.5kg on the chest/ab section, which felt like a lot heavier than I previously used. My chest in particular really had to work hard to avoid 'smashing my face'.
The endorphins released during and after this workout are incredible! It leaves you feeling so strong and capable. Shaun T's words of motivation make you push beyond what you think you are capable of. In a word: INCREDIBLE!
Pam
Asylum Round 2, Day 2 - Andy
Day 2 Strength
This is one of my all time favourite workouts. I only wear the vest for certain parts in this workout as it restricts shoulder movement.
Well from the off with this one, you're holding a weight and you get tired very quickly. By the time you're doing the second part of the warm-up (the shoulder tap press ups), Shaun T gives he's little spiel, about this being the warm-up, and it's hard, get over it!
So by the time the real work out kicks in, my arms and shoulders are already on fire. I just love the way it's thought through, to get progressively harder. By the time the third round comes along (spider, spider, push-up, run-outs), I am toast.
I look at the clock and see 21 mins 40 seconds still to go. Gulp! I'm drenched!
But again I find the inner strength to keep pushing myself. Then come the pyramid row/push-ups to destroy me. When I finished, it was like I'd jumped into a pool, with every part of my body shaking, But a great buzz of accomplishment, and even a little smile.
This workout will stand the test of time. It's amazing! Well constructed to attack every muscle and makes you feel on top of the world when you complete it!
Cheers, Andy
This is one of my all time favourite workouts. I only wear the vest for certain parts in this workout as it restricts shoulder movement.
Well from the off with this one, you're holding a weight and you get tired very quickly. By the time you're doing the second part of the warm-up (the shoulder tap press ups), Shaun T gives he's little spiel, about this being the warm-up, and it's hard, get over it!
So by the time the real work out kicks in, my arms and shoulders are already on fire. I just love the way it's thought through, to get progressively harder. By the time the third round comes along (spider, spider, push-up, run-outs), I am toast.
I look at the clock and see 21 mins 40 seconds still to go. Gulp! I'm drenched!
But again I find the inner strength to keep pushing myself. Then come the pyramid row/push-ups to destroy me. When I finished, it was like I'd jumped into a pool, with every part of my body shaking, But a great buzz of accomplishment, and even a little smile.
This workout will stand the test of time. It's amazing! Well constructed to attack every muscle and makes you feel on top of the world when you complete it!
Cheers, Andy
Asylum Round 2, Day 1 - Andy
Today was day 1 of Vest Asylum
For those of you that don't already know, when i refer to the Vest, its a 10kg weight vest.
This will be my 2nd round, but first was with no vest.
I'll be starting this round with my friend Pam (of Team Wolf Pack).
She will be wearing ankle weights, but the only vests she wears , are from Marks & Spencers!
So here are my thoughts of the day:
Day 1: Speed & Agility
I was already dreading this one - my least favourite workout from Asylum but still, i gave it my all, did what I could. But, man, the ab progression stage is hard - I really had to dig deep. I then started to question the vest wearing, muttering to myself all sorts of profanities.
Got past that hating myself and Shaun T stage, then he brings the bear crawls into play. "You're having a laugh", I said out loud , but he wasn't smiling. I took what little energy I had left, and got the job done. Brought it home with conviction (that's what I told myself, and i'm sticking with it).
I dread it, because it's so tough, but that's the point I suppose. I don't think there's another 30 day program out there that can shred you like Asylum can, but at the same time can leave you a broken man.
Yes that's right, I've stepped into the Asylum ... again!
Cheers, Andy
For those of you that don't already know, when i refer to the Vest, its a 10kg weight vest.
This will be my 2nd round, but first was with no vest.
I'll be starting this round with my friend Pam (of Team Wolf Pack).
She will be wearing ankle weights, but the only vests she wears , are from Marks & Spencers!
So here are my thoughts of the day:
Day 1: Speed & Agility
I was already dreading this one - my least favourite workout from Asylum but still, i gave it my all, did what I could. But, man, the ab progression stage is hard - I really had to dig deep. I then started to question the vest wearing, muttering to myself all sorts of profanities.
Got past that hating myself and Shaun T stage, then he brings the bear crawls into play. "You're having a laugh", I said out loud , but he wasn't smiling. I took what little energy I had left, and got the job done. Brought it home with conviction (that's what I told myself, and i'm sticking with it).
I dread it, because it's so tough, but that's the point I suppose. I don't think there's another 30 day program out there that can shred you like Asylum can, but at the same time can leave you a broken man.
Yes that's right, I've stepped into the Asylum ... again!
Cheers, Andy
Asylum Round 2, Day 1 - Pam
After completing Asylum around 3 weeks ago, I have been struggling with nutrition and workouts. More treading water than full-on commitment. I was feeling this in my mind and in my body. Started to feel a bit low and was seeing negative physical changes in my body. I needed a kick on the butt and thankfully my fellow Wolf Packers, Andy and Jason were ready and willing to do it. I decided to begin round 2 of Asylum, alongside Andy who is doing his round 2 with a weighted vest.
Great decision. I completely and utterly love Asylum. I noticed that I smiled (and grunted) the whole way through Speed and Agility. A workout that beats you up but makes you think you're having fun is workout perfection. My skipping rope and ladder were in school so I had to do the moves without. I brought it and tried to use the same form in the skipping warm up, however as it didn't make me feel like I might collapse at any moment, I have come to the conclusion that doing it with the rope must definitely add to the difficulty in the cardio and in the quad work.
Looking forward to my favourite workout of all tomorrow: Strength
Starting weight was 7st 13.6lb and 20% body fat.
Great decision. I completely and utterly love Asylum. I noticed that I smiled (and grunted) the whole way through Speed and Agility. A workout that beats you up but makes you think you're having fun is workout perfection. My skipping rope and ladder were in school so I had to do the moves without. I brought it and tried to use the same form in the skipping warm up, however as it didn't make me feel like I might collapse at any moment, I have come to the conclusion that doing it with the rope must definitely add to the difficulty in the cardio and in the quad work.
Looking forward to my favourite workout of all tomorrow: Strength
Starting weight was 7st 13.6lb and 20% body fat.
P90X/Insanity Vest Hybrid Complete
So every morning, for 6 days a week, for the last 13 weeks, I've been getting up at 4.15 am, taking a pre-workout drink then pushing play at about 4.50am. Finishing my workout, breakfast and shower then a 10 hour working day.
If you want something bad enough, you will do everything in your power to achieve it. I wanted to be ripped for my summer holidays - I still have seven weeks to get there.
As one program comes to an end, another one starts. Vest Asylum begins on Monday.
Cheers, Andy
My 10kg Vest Hybrid
As some of you may know, I'm currently doing a hybrid of P90X, Insanity and Insanity the Asylum, in a 10kg weight vest.
I got asked the other day on our YouTube channel if i would post it up, so here it is.
PHASE 1
PHASE 3
Now this, in my opinion, is a great hybrid regardless of wearing a vest because every phase the cardio gets tougher. Whereas in a straight round of P90X, the cardio stays the same. And lets be honest, if you're an Insanity grad, the cardio workouts in X just don't cut it.
So my thinking behind it when I designed thy hybrid was: Tony Horton describes P90X as muscle confusion, which works great, but what about cardio confusion?
As we get fitter, and stronger, we also need to mix up the cardio too, so that's what this hybrid does.
My plan was always to get through the 90 days, then do a straight round of Asylum in the vest. Now thats going to be a tough one.
If you are going to wear a vest, just a bit of advice if i may:
I started wearing the vest at the start of the year, and did Insanity phase 1 workouts twice a week, for 8 weeks, before I started the hybrid. If you're jumping straight into it, just be careful.
I also considered myself to be fairly fit at the start of the hybrid, having trained with Beachbody programs for a whole year.
Now when it comes to choosing a vest, I did a lot of research and came to the conclusion that the ones that only half come over the torso were the best ones for the workouts I would be doing. The full length ones are aimed more at runners.
The reason for the shorter vest is this: because this vest sits above your abs, with every single move you do you're constantly engaging the core.
Here's the vest. It is £35 from eBay.
I think I've covered everything. If you have any questions, please get in touch.
Thanks,
Andy
I got asked the other day on our YouTube channel if i would post it up, so here it is.
PHASE 1
PHASE 2
PHASE 3
Now this, in my opinion, is a great hybrid regardless of wearing a vest because every phase the cardio gets tougher. Whereas in a straight round of P90X, the cardio stays the same. And lets be honest, if you're an Insanity grad, the cardio workouts in X just don't cut it.
So my thinking behind it when I designed thy hybrid was: Tony Horton describes P90X as muscle confusion, which works great, but what about cardio confusion?
As we get fitter, and stronger, we also need to mix up the cardio too, so that's what this hybrid does.
My plan was always to get through the 90 days, then do a straight round of Asylum in the vest. Now thats going to be a tough one.
If you are going to wear a vest, just a bit of advice if i may:
I started wearing the vest at the start of the year, and did Insanity phase 1 workouts twice a week, for 8 weeks, before I started the hybrid. If you're jumping straight into it, just be careful.
I also considered myself to be fairly fit at the start of the hybrid, having trained with Beachbody programs for a whole year.
Now when it comes to choosing a vest, I did a lot of research and came to the conclusion that the ones that only half come over the torso were the best ones for the workouts I would be doing. The full length ones are aimed more at runners.
The reason for the shorter vest is this: because this vest sits above your abs, with every single move you do you're constantly engaging the core.
Here's the vest. It is £35 from eBay.
I think I've covered everything. If you have any questions, please get in touch.
Thanks,
Andy
Tony Horton One on One Series - 30/15 workout UBM
If you haven't guessed from the title, the workout consists of a series of "sets" comprising of 30 pushups and 15 pullups. It's titled UBM which stands for Upper Body Massacre, which is quite an accurate description.
The pushup sets are: basic, military, wide, diamond, staggered, regular to chattarunga.
The pullup sets are: wide, lever, close grip, chin ups, switch grip, mason.
So you perform a set of pushups, listen to some banter and advice from Tony and then move onto the pull up move for that set. You do 2 rounds of each set for a total of 12 sets. If you're already a veteran of the P90X system and pretty good at pullups I would highly recommend using a weighted vest for this workout to add an extra degree of difficulty.
To get the most out of this workout you will need some deep pushup bars, obviously top of the list is the original metal powerstands sold by Beachbody. Unfortunately if you havent bought these already, the metal ones have been discontinued and have been replaced by some made from hard plastic, which I'm told are still very sturdy and good enough for the job at hand. However, although I thought £40 was a bit steep but worth it for the metal ones, I'm not sure I would fork out £40 for plastic pushup stands, when reasonable metal ones made by Gold's Gym can be purchased for a third of the cost.
You will also need a decent pull-up bar. I have the P90X one and the original Powerbar. I use the Powerbar every time. The P90X one from Beachbody is a very sturdy bar and has multiple hand position points, however I dont think it sits high enough on the doorframe. I'm 5ft 6 and I can put my toes on the floor with straight legs, but cant with the Powerbar. The downside to the Powerbar is the fact it wrecks the wall above the doorframe where the support legs dig in. However they have released a Powerbar 2 which addresses this issue by adding little rubber feet protectors that are supposed to prevent this. I don't have the version 2 so can't confirm if this is the case.
So a quick summary. This is a replacement workout for P90X chest and back and is a real grueller. It will test how good you think you are at pushups and pullups. The first few times you do ths workout you will be sore. It is one if the best workouts I've ever done, regardless who its made by. It will test your endurance and cardio strength and push you to your mental limit. I highly recommend it.
Labels:
carbs,
nutrition,
protein,
quark,
snack,
tuna
When tying to lose weight and lean out it is a good idea to manage your carb intake. Your body can't burn fat while insulin is raised - insulin will be raised for around 3 hours after consuming carbs. So after carbs have been consumed, try to leave a window of around six hours before you consume more carbs, thereby allowing your body a window of time to burn fat. For example if you have eaten carbs with your breakfast, make sure your mid-morning meal or snack does not contain any non-vegetable carbs.
The Non-Carb Window
When tying to lose weight and lean out it is a good idea to manage your carb intake. Your body can't burn fat while insulin is raised - insulin will be raised for around 3 hours after consuming carbs. So after carbs have been consumed, try to leave a window of around six hours before you consume more carbs, thereby allowing your body a window of time to burn fat. For example if you have eaten carbs with your breakfast, make sure your mid-morning meal or snack does not contain any non-vegetable carbs.
This simple snack is ideal.
Tuna with quark
Simply drain a tin of tuna and mix with around 20 grams of quark (to taste). Add in whatever salad vegetables you like.
The nutritional breakdown for the tuna and quark is as follows:
Calories 150
Protein 36g
Carbs <1g
Fat <1g
Added benefits are that this is quick and easy, can be prepared in advance and taken out while travelling. Because of the mercury found in tuna, limit to a couple of portions per week.
Pam
P90X/Insanity Vest Hybrid Day 60
Today I completed 60 days of my 90 day 10kg vest hybrid. Feeling very happy about it all, as everything is going to plan.
Since the beginning of my journey, I've been obsessed with abs. I've always seen it as the ultimate goal, but as I started this hybrid I came to realise this obsession was unhealthy and decided to try and put it far away in the back of my mind.
My main goals for this hybrid were to get leaner and more defined. By doing so, the abs would really appear. So far I'm on track.
I'm really excited at the results so far. And from past experience, phase 3 is where you really bring it and see the best results.
So watch this space for the day 90 pics and a transformation video.
Andy
Since the beginning of my journey, I've been obsessed with abs. I've always seen it as the ultimate goal, but as I started this hybrid I came to realise this obsession was unhealthy and decided to try and put it far away in the back of my mind.
My main goals for this hybrid were to get leaner and more defined. By doing so, the abs would really appear. So far I'm on track.
I'm really excited at the results so far. And from past experience, phase 3 is where you really bring it and see the best results.
So watch this space for the day 90 pics and a transformation video.
Andy
Chocolate Protein Mousse Recipe
Chocolate Protein Mousse
Ingredients:
- 3 egg whites
- 1 scoop of protein powder
- 1/2 tsp cocoa (optional)
What to do:
- Pour the egg whites into a bowl and whisk vigorously, until stiff
- Add protein powder and whisk further
- Add cocoa powder and whisk until fully mixed (optional)
- Leave in the freezer for 10-15 minutes
The chocolate flavour was really tasty and satisfied a chocolate craving. Next time I'm going to try flavouring with lemon zest and peel. Let us know if you try the recipe and what you think of it.
Dumbells on a Budget
I get a lot of people ask me "what dumbells should I buy?" This all depends on key factors: have you got the room for lots of different weights, have you got the money to buy expensive weights? The answer in my case is 'no' and 'no'.
Now, Jason reviewed the power block. A fine piece of equipment. And yes if I had £300 I'm sure that I'd like some, but I'm sure my wife could find something else to spend it on too.
So here's my cheap alternative:
Starter set is 20kg, so not too heavy. But if you're new to all of this, they might just do the job, for a while.
The best place I find to buy these are Argos or Amazon. At different times of the month, one is cheaper than the other. They usually cost between £27-£35. Remember to always look out for a voucher code when shopping at Argos.
Another alternative is:
The benefits are that this has more weight, but with a barbell .
These are sold in two different ranges:
First is 35kg, so you have quite a bit more on the dumbell if you like. Usually costs around £45-£70.
Second is 48kg. You can leave the additional weights off the bar or dumbells until you are strong enough but the initial investment is worth it because as you get stronger, you'll want to add more weight. These are usually between £70-£100. Whereas to buy extra weights later will cost around £30 for a set of four 5kg plates.
With all of the above, it really is a case of checking daily because the prices really can fluctuate.
As for storage, if it's just two dumbells you can put them in a cupboard. The extra weights are quite small and can be stacked away neatly, until you're stronger to use them.
The bar can be put in a cupboard upright, or under a bed.
One last thing: the ends are what's called "spinlock". Great if you're going to use the same weight all the time. However in most workouts, P90X included, this isn't the case. You work your bicep with more weight, then the next routine is a tricep exercise so you will likely need to lower your weight. Using the spinlock can prove to be very slow.
Never fear, you need to purchase these:
Put these on the end of the bar. When it's time to change your weight, press them together between finger and thumb. They come straight off, giving you fast changes during your workout. These cost £5 from a variety of sellers on eBay.
So that's my alternative to spending lots of cash. I hope it's helped you decide.
Andy
Now, Jason reviewed the power block. A fine piece of equipment. And yes if I had £300 I'm sure that I'd like some, but I'm sure my wife could find something else to spend it on too.
So here's my cheap alternative:
York cast iron weights
Starter set is 20kg, so not too heavy. But if you're new to all of this, they might just do the job, for a while.
The best place I find to buy these are Argos or Amazon. At different times of the month, one is cheaper than the other. They usually cost between £27-£35. Remember to always look out for a voucher code when shopping at Argos.
Another alternative is:
York cast iron barbell and dumbell set
The benefits are that this has more weight, but with a barbell .
These are sold in two different ranges:
First is 35kg, so you have quite a bit more on the dumbell if you like. Usually costs around £45-£70.
Second is 48kg. You can leave the additional weights off the bar or dumbells until you are strong enough but the initial investment is worth it because as you get stronger, you'll want to add more weight. These are usually between £70-£100. Whereas to buy extra weights later will cost around £30 for a set of four 5kg plates.
With all of the above, it really is a case of checking daily because the prices really can fluctuate.
As for storage, if it's just two dumbells you can put them in a cupboard. The extra weights are quite small and can be stacked away neatly, until you're stronger to use them.
Spinlock
One last thing: the ends are what's called "spinlock". Great if you're going to use the same weight all the time. However in most workouts, P90X included, this isn't the case. You work your bicep with more weight, then the next routine is a tricep exercise so you will likely need to lower your weight. Using the spinlock can prove to be very slow.
Never fear, you need to purchase these:
Quick release spring collars
Put these on the end of the bar. When it's time to change your weight, press them together between finger and thumb. They come straight off, giving you fast changes during your workout. These cost £5 from a variety of sellers on eBay.
So that's my alternative to spending lots of cash. I hope it's helped you decide.
Andy
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