Nick Dow

Formally Active Marine, Father, ToughMudder, Martial Artist, Personal Trainer, Fitness Coach, Padawan Blogger

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P90x: Rd 3 Day 3 - Shoulders & Arms

Start time  12:28 PM

End time   1:38 PM

1Alternating Shoulds Presses

Set 1

  12 x 40.00Lbs

Set 2

  10 x 40.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 2In & Out Bicep Curls

Set 1

  13 x 35.00Lbs

Set 2

  10 x 35.00Lbs

Max :  0.00  Lbs Load :  35.00  Lbs 3Two-Arm Ticep Kickbacks

Set 1

  14 x 30.00Lbs

Set 2

  8 x 35.00Lbs

Max :  5.00  Lbs Load :  -80.00  Lbs 4Deep Swimmer Presses

Set 1

  10 x 30.00Lbs

Set 2

  8 x 30.00Lbs

Max :  0.00  Lbs Load :  -90.00  Lbs 5Full Supination Curls

Set 1

  8 x 35.00Lbs

Set 2

  8 x 35.00Lbs

Max :  5.00  Lbs Load :  -130.00  Lbs 6Chair Dips

Set 1

  45 reps

Set 2

  40 reps

Max  :  0  reps 7Upright Row

Set 1

  12 x 40.00Lbs

Set 2

  9 x 40.00Lbs

Max :  0.00  Lbs Load :  -40.00  Lbs 8Static Arm Curls

Set 1

  16 x 25.00Lbs

Set 2

  16 x 25.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 9Flip-Grip Twist Kickbacks

Set 1

  16 x 20.00Lbs

Set 2

  16 x 20.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 10Two-Angle Shoulder Flys

Set 1

  10 x 30.00Lbs

Set 2

  10 x 30.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 11Crouching Cohen Curls

Set 1

  10 x 30.00Lbs

Set 2

  10 x 30.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 12Lying Tricep Extensions

Set 1

  12 x 35.00Lbs

Set 2

  8 x 35.00Lbs

Max :  0.00  Lbs Load :  -70.00  Lbs 13In & Out Straight-Arm Shoulder Flys

Set 1

  14 x 25.00Lbs

Set 2

  14 x 25.00Lbs

Max :  0.00  Lbs Load :  100.00  Lbs 14Congdon Curls

Set 1

  5 x 30.00Lbs

Set 2

  8 x 30.00Lbs

Max :  5.00  Lbs Load :  -210.00  Lbs 15Side Tri-Rises

Set 1

  25 reps

Set 2

  20 reps

Max  :  0  reps Notes

Original Article

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INSANITY: Day 3 - Cardio Power & Resistance

  I still can't even make it through the damn warm up without stopping every now and then for a few second rest.

Lot's of jumping around in this routine, jumping with "power", hence the name, Cardio Power.

I like this one, a lot, as much as I was struggling with it, I Love it. I did have a little bit of a learning curve to deal with on a few of the movements, but overall I'm happy with my performance today.

For only being Day 3 anyway.

Original Article

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INSANITY: Day 1 - Fit Test

Insanity: FT 01 - Switch Kicks

 reps

Insanity: FT 02 - Power Jacks

 reps

Insanity: FT 04 - Power Jumps

 reps

Insanity: FT 05 - Globe Jumps

 reps

Insanity: FT 06 - Suicide Jumps

 reps

Insanity: FT 07 - Push-Up Jacks

 reps

Insanity: FT 08 - Low Plank Oblique

 reps

Insanity: FT 03 - Power Knees

 reps

Original Article

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Nick's Daily Nutrition Journal

[caption id="attachment_767" align="aligncenter" width="211" caption="Click to View My Daily Nutrition & Fitness Journal"][/caption]

Original Article

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P90x: Day 46 - Legs & Back

A person who is determined will always find a way. A person who is not, will always find excuses.

Not one of my best workouts, but considering I was really not in the mood to workout tonight, I'd say I did pretty damn good.

Start time  10:02 PM

End time   11:03 PM

1 Balance Lunges

25 reps

Max  :  0  reps 2 Calf Raise Squats

25 x - Lbs

Max  :  0  reps

  3 Reverse Grip Chin-Up

12 reps

Max  :  2  reps 4 Super Skater

25 reps

Max  :  0  reps 5 Wall Squat

90 reps

Max  :  0  reps 6 Wide Front Pull-Up

12 reps

Max  :  -8  reps 7 Step Back Lunge

15 reps 0 - Lbs

Max  :  0  reps 8 Alternating Side Lunge

24 reps

Max  :  0  reps 9 Closed Grip Pull-Ups

10 reps

Max  :  3  reps 10 Single Leg Squat

60 reps

Max  :  0  reps 11 Dead Lift Squat

20 reps

Max  :  0  reps 12 Switch Grip Pull-Ups

8 reps

Max  :  0  reps 13 Three-Way Lunge

5 reps

Max  :  0  reps 14 Sneaky Lunges

20 reps

Max  :  0  reps 15 Chin-Ups

10 reps

Max  :  4  reps 16 Chair Salutations

30 reps

Max  :  -20  reps 17 Toe-Roll Iso Lunge  SKIPPED

  18 Wide Grip Pull-Ups

8 reps

Max  :  8  reps 19 Groucho Walk

4 reps

Max  :  0  reps 20 Calf Raises

0 x 0.00Lbs

Max :  0.00  Lbs Load :    Lbs 21 Close Grip Pull-Ups

9 reps

Max  :  9  reps 22 Speed Squats

25 reps

Max  :  0  reps 23 Grip Switch Pull-Ups

6 reps

Max  :  6  reps

[nickdow-blog]

Tough Mudder

  I Received my GO Time for the Tri State TOUGH MUDDER:

08:15    (It's going to be COLD!! :-0) 

GET SOME!!

For those that don't know I'll be running The Mudder in Honor for WWP (Wounded Warrior Project ).

Please Consider helping our Hero's by sponsoring my Tough Mudder run (Even if if it's just a $1.) You can do so from the link below...

THANK YOU SO MUCH to those that choose to help.

click here to: HELP OUR WARRIORS

  Tough Mudder is a proud supporter of the Wounded Warrior Project and by donating on behalf of Coach Nick, a Tough Mudder participant, you can help the Wounded Warrior Project achieve three goals:

To raise awareness and enlist the public's aid for the needs of injured service members.

To help injured service members aid and assist each other.

To provide unique, direct programs and services to meet the needs of injured service members.

Your tax-deductible donation to the Wounded Warrior Project enables them to help the thousands of wounded warriors returning home from the current conflicts and to provide assistance to their families.

[nickdow-blog]

P90x: Rd 2 - Day 3 Shoulders & Arms

Start time  6:21 AM

End time   7:29 AM

1 Alternating Shoulds Presses

Set 1

10 x 40.00Lbs

Set 2

5 x 30.00Lbs

Max :  0.00  Lbs Load :  -170.00  Lbs 2 In & Out Bicep Curls

Set 1

10 x 30.00Lbs

Set 2

8 x 30.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 3 Two-Arm Ticep Kickbacks

Set 1

12 x 25.00Lbs

Set 2

12 x 25.00Lbs

Max :  0.00  Lbs Load :  100.00  Lbs 4 Deep Swimmer Presses

Set 1

8 x 30.00Lbs

Set 2

8 x 25.00Lbs

Max :  0.00  Lbs Load :  -10.00  Lbs 5 Full Supination Curls

Set 1

10 x 30.00Lbs

Set 2

8 x 30.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 6 Dips

Set 1

15 reps

Set 2

15 reps

Max  :  0  reps 7 Upright Row

Set 1

10 x 40.00Lbs

Set 2

8 x 40.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 8 Static Arm Curls

Set 1

16 x 20.00Lbs

Set 2

16 x 20.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 9 Flip-Grip Twist Kickbacks

Set 1

16 x 20.00Lbs

Set 2

16 x 20.00Lbs

Max :  0.00  Lbs Load :  80.00  Lbs 10 Two-Angle Shoulder Flys

Set 1

16 x 20.00Lbs

Set 2

12 x 25.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 11 Crouching Cohen Curls

Set 1

10 x 25.00Lbs

Set 2

8 x 25.00Lbs

Max :  0.00  Lbs Load :  -50.00  Lbs 12 Lying Tricep Extensions

Set 1

10 x 30.00Lbs

Set 2

10 x 30.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 13 In & Out Straight-Arm Shoulder Flys

Set 1

16 x 15.00Lbs

Set 2

16 x 15.00Lbs

Max :  0.00  Lbs Load :  0.00  Lbs 14 Congdon Curls

Set 1

12 x 20.00Lbs

Set 2

12 x 20.00Lbs

Max :  0.00  Lbs Load :  40.00  Lbs 15 Side Tri-Rises

Set 1

20 reps

Set 2

20 reps

Max  :  0  reps Notes

[nickdow-blog]

Pre-Order P90X-2 NOW!!

                                                                                                                                          P90X2™ FAQ

Q. What happens if I don't pre-order?

A. Unfortunately, there is no guarantee you'll be able to get a copy of P90X2 before 2012 if you don't pre-order now.

Q. What do my friends get if they pre-order P90X2 from me? A. Two FREE bonus workouts they can use to get in tip-top shape for the New Year. They will also receive FREE shipping and handling (up to a $40 value), as well as an automatic sweepstakes entry to win exclusive P90X® prizes and a shot to be featured in a future P90X2™ infomercial!

Q. How is P90X2 different from P90X®? A. Consider P90X2 the next wave in applied science for body transformation. Like P90X®, it's a complete 90-day program, but with all-new, cutting-edge workouts grounded in the most modern thinking in sports science. It takes the principles of the P90X® concept and cranks up the intensity with exercises that demand every ounce of your balance, agility, core strength, and athleticism. Q. When will P90X2 be available? A. December, 2011. (Note: a Spanish language version will be available in January 2012.) Q. What's included in P90X2? A. P90X2 Base Kit: • 12 workouts on 13 DVDs or 4 Blu-ray discs • Fitness Guide • Nutrition Guide • 90-day Workout Calendar P90X2 Deluxe Kit: • Includes everything in the P90X2 Base Kit, plus: • 2 Bonus Advanced P90X2 Workouts • 1 Foam Roller • 1 55cm Premium Stability Ball • 2 8-lb Medicine Balls P90X2 Ultimate Kit: • Includes everything in the P90X2 Base Kit, plus: • 2 Bonus Advanced P90X2 Workouts • 1 Pro-Grade Foam Roller • 1 55cm Premium Stability Ball • 2 8-lb Medicine Balls Q. Is there a Coach / Team Beachbody® exclusive offer for P90X2? A. Yes, you get two FREE DVD workouts, P90X One on One: 4 Legs, and P90X One on One: Upper Body Balance, when you order from your Coach or Team Beachbody.

Q. How do I order P90X2? A. Click Here

Q. What types of exercises are in the program? A. Phase One focuses on your foundation. It includes X2 Core, which works the core using instability; X2 Balance & Power, which incorporates strength and explosive movements; and more. Phase Two focuses on strength with workouts like Plyocide, combining explosive movements with mind and coordination drills; Chest, Back & Balance, the mega pump of P90X Chest & Back with the addition of unstable platforms. Phase Three focuses on performance. It includes P.A.P. Lower and P.A.P. Upper, two separate workouts using a cutting-edge training technique used by some of the fittest athletes on the planet. These are a series of repeated movements or "complexes" that will absolutely destroy you.

Q. What equipment do I need? A. All you need to do P90X2 is a couple of dumbbells or resistance bands, a place to do pull-ups, and about an hour a day. A pro grade stability ball, two 8- lb. medicine balls, and a foam roller are strongly recommended, too.

Q. What if I want a less strenuous program? A. If you decide you aren't ready to tackle P90X2 yet but still want to get in great shape fast, we recommend starting with a less extreme program, such as 10-Minute Trainer® or Power 90®. Beachbody® offers a wide variety of incredible fitness programs for all levels and goals, so you're sure to find the one that's right for you.

Q. I subscribed to P90X® ONE on ONE Volume 3. How do I place my order? A. Starting September 1st, you can call customer service at 1 [phone]. Tell the service representative that you purchased ONE on ONE Volume 3 and you'll be given further details.

Q. What do my friends get if they pre-order P90X2 from me? A. Two FREE bonus workouts they can use to get in tip-top shape for the New Year. They will also receive FREE shipping and handling (up to a $40 value), as well as an automatic sweepstakes entry to win exclusive P90X® prizes and a shot to be featured in a future P90X2™ infomercial!

Original Article

[nickdow-blog]

P90x: Round 2 Day 1 - Chest & Back

It was an interesting way to kick start Round 2 today. Mother Nature did not want to make things easy for me. She blessed me with 8” of snow this morning. I took it as a sign that I needed to do a little extra work for letting so much time pass between rounds 1 and 2.That is why I decided to give my snow blower the day off,  and hand shovel my two-hundred foot driveway, "Insanity" Style! My neighbors sure thought I was in fact insane; shoveling like my life depended on it. My goal was to beat my usual snow blower time of 30 minutes for this much snow. Normally if I would shovel by hand it would take me about an hour and a half maybe two hours, depending on how lazy I was being.

I am happy and proud to say that my brake between Round 1 and 2 has not affected my cardio to profoundly. I was not able to beat the snow blower time, but I did the job in 43 minutes! Blowing the normal one and a half hour out of the water! I’ll take it! Awesome workout for sure!  Unfortunately not a well rounded one. My cardio and lower  back got a 1st class workout, but today the main objective is Chest, Back, and Abs. That being the case, even though I wanted to call this my workout for the day, I could not honestly say it was enough. I still needed to meet up with Tony Horton to finish me off.

My date with Tony for Chest & Back workout later this night was not a great one, but we have to start some place. Taking so much time off from finishing Round 1 did affect my strength, and not in a good way. I would have to honestly say my muscle stamina is half as good as it should be. My only hope is that I will regain that lost stamina quickly.

I was contemplating on whether or not to say this, but not saying so is just my ego getting in the way of the truth, and that is just not healthy for the soul. I was not even able to complete the workout; wow, I said it, feels good too! I was able to get about ¾ done and then I just ran out of gas. I truly had nothing left, anymore would have just been a waste of time and doing more damage than good. At least I now have a good baseline and something to build on. The important thing here is that I started and got it done. Doing something is better than nothing!  Do you agree?

iFitness_Log_22-Feb-11

[nickdow-blog]

P90x: Round 2 - Prep

After some time off from p90x Round 1, it is now time for Round 2 since P90x is not just a fitness program, but a fitness life style. I saw good success with Round 1, losing 2" of the waist and cut down 4% body fat, taking me from 15% to 11%. Awesome results that was definitely noticed by all those in my circle of friends and family, very motivating!

Round 1 I completed P90x classic. This time I am going to step it up a notch and do P90x Doubles. Similar to to the classic version, but this time we will be adding additional cardio training in the mornings  in addition to the normal P90x routine! Time to "Bring It!"

I will be starting Round 2 this coming Monday, February 14, Valentines Day. Fitting, since I will be saying I Love You to myself as well as to my family by continuing to keep myself healthy and strong for them.

Anyone care to join me on this P90x journey? We can do this together, you will have my support as a success coach the entire time, so if you are on the fence about starting a fitness program, take my hand and lets walk (or run) this road together. Let me know...

Your Friend,

Nick

[nickdow-blog]

Thank You... Semper Fi

Semper Fi

The young Corporal of Marines at the left is Casey Owens.  He's from Houston.

And my guess is that's his Mom next to him.

He's a double-amp, and that's not all of the story when you're wounded the way he was on Sept. 20 of last year in Iraq.

This picture was sent to me by an ole cannon-cocker, jarhead buddy of mine in Texas, Mike, who is the High Sheriff of Cooke County.

Marines do this sorta thing. So, naturally, I had to research the rest of the story.

Corporal Casey Owens, 22, of Houston, Texas was critically wounded September 20, 2004, in Iraq while on his second tour of duty. Casey suffered numerous injuries including over 200 shrapnel wounds, a broken jaw, broken collar bone, as well as the amputation of right leg above the knee and amputation of the left leg below the knee.  His family traveled to Germany to be with Casey at Landstuhl AFB before he was flown to Bethesda Hospital in late September.

Typically, they fly your family in when there's a good chance you won't make it .

Since then he has had several major operations, and of last report he was transferred to Walter Reed Army Medical Center, where he is learning to work two prosthetic legs that will give him back his mobility.

Casey was promoted to corporal on October 1 in the ICU of the National Naval Medical Center, and received his Purple Heart personally from the Commandant of the Marine Corps, Gen. Michael W. Haggee, on October 23.

I know that hundreds of millions have been given to those who survived the tsunami disaster South Asia, but this kid is one of ours.....  Casey's recovery is expected to take 12-18 months. A fund has been established to help the family offset the lack of income and expenses involved in supporting Casey.

This story is immortal... from Bunker Hill to Fallujah. Corporal Owens is the latest in a long green line who have protected those unworthy to carry their mess kits for more than 230 years.

God, please protect all of them... I wouldn't trade one of them for all the politicians in the country.

By Gary Alexander

[nickdow-blog]

P90x: Day 33 - Legs & Back

[caption id="attachment_290" align="alignright" width="300" caption="Click to Start your Journey Today - Risk Free!"][/caption]

Wow, what a long and enjoyable day it has been. Took off from work today so I could focus on family. Had a parent teacher meeting in the early AM, then met up with the wife and baby for a really enjoyable time on the town for a little shopping, lunch at Olive Garden, and back home for some lite cleaning. Talked with a good friend about P90x and got him squared away to make sure he's ready to start his program Monday. He's being smart and preparing himself now for Spring Baseball season, man is he going Rock that diamond this spring.

It started to look like I wasn't going to get my workout in today. Once my oldest came home from school we had a pumpkin to sculpt and then we went to eat. By the time we came home it was getting late. However I've been working going strong and I was not about to give up and slip into old habits of making excuses and giving up. I waited until

everyone was asleep, and then pressed play, at 11:45pm. Had an outstanding workout! I had to hold onto the banister when going down stairs to clean myself up, or risk collapsing. Noticed some nice gains in the routine today as well, I wasn't stumbling as much, and added 1 or 2 more pull-ups each set. Overall today was a good day! I can honestly say, I Brought It!

[nickdow-blog]

P90x: Day 31 - Back & Biceps

[caption id="attachment_429" align="alignright" width="300" caption="Click on the Picture & Get P90x Today - Risk Free"][/caption]

This is the first session of Biceps and Back in training block 2 of P90x. One of the reasons why P90x is so successful is because of its designed to keep muscle confusion. As soon as your body starts to get use to the routine, the routine changes, thus keeping things fresh and new and keeping you from plateauing. After I completed this workout, there was no doubt in my mind that I was going to wake up the next morning as sore as I was on day 2 of the program. My arms were so fatigued, I honestly had a very difficult time peeling my soaked shirt of my back. Once I was cleaned up, I went to put some after-shave on, my arms were still so pumped and fatigued, I could barely touch my face, no really, it’s true. Things get much more difficult in this workout as well. Lots and lots of pull-ups and bicep curls, an advanced workout for sure. If you had been dogging it the past 4 weeks you will not be ready for this workout.

[nickdow-blog]

P90x: Day 30 - Plyometrics

[caption id="attachment_400" align="alignright" width="300" caption="Click on the Picture & Get P90x Today - Risk Free"][/caption]

Plyometrics, otherwise known as jump training, is one of the most challenging routines in the P90x program. However, it is also going to greatly improve your performance in your other activities, no matter what they might be. No matter if you are a swimmer, a runner, a baseball player, basketball player, skier, or just a weekend warrior, Plyometric training will get you in shape to get it done! I’ve been doing this workout now for 1 month, and this training still gives me a hard time. I’m drenched like I just jumped in a pool, chest pounding, and I’m breathing like I just sprinted a mile. Tony says that Plyometrics puts the X in P90x and he is not kidding! Get Some!

[nickdow-blog]

Adapt and Overcome

My Good Friend - John Cowart - had an awesome post on his blog * WheresMySixPack.com * about change and how important it is to be flexable.

Today was a perfect example. I planned on working out today in early AM at 0415. However I hit the snooze and the alarm got messed up and never went off a second time. once I woke up and got myself to the office I thought, no big deal, I'll workout during lunch. Nope, Life had other plans and forced me to stay at the office. I then had family activities in the evening up to 9PM.

Many people would have just said oh well, I'll try again tomorrow, but I deciced to adapt and overcome, like a Good Marine. I waited until the family was snug in bed and pushed play at 11pm - for a late night date with Tony H. :-)

"Get Some!"

[nickdow-blog]

All About P90x

[nickdow-blog]

Becoming Successful...

[caption id="attachment_311" align="alignright" width="300" caption="Choose your words carefully"][/caption]

What does success mean to you? Having millions of dollars, a huge house, an executive position in a company, or simply having a healthy family? Being successful is a relative term and different to everyone. However, to become successful in life, no matter what your definition of success there are key processes that must be met and they all start with this… Stop wanting to be successful

OK, now I know this might seem like a contradiction, and your right. Just stick with me and it will begin to make sense. How can we become successful if we don’t wish to be successful? Seems impossible does it not? However, I’m telling you, that the more you want to be successful the farther away your pushing that reality from you. This holds true for anything in life. The more you want for something the more you push it away. Our thoughts and words are very powerful. The power of suggestion and visualization is widely documented.

For instance if you believe you already lost the game, or you lost that promotion, the stronger you believe it the more likely it will happen. On the other hand, if you believe you already beat your illness, you already made the team, you already lost that extra weight, the stronger you believe it the more likely it will happen. See the key terminology yet? The words we use are very important. When you say “I want success.” You are in essence proclaiming that you are a person who desires success, and in order to desire something you must not have it. Make sense?

If you have something already, then you will not desire it, right? If you have an apple in your hand, you’re not going to say “I want an apple”, you’ll say, “I have an apple”. The same holds true for anything, even success. If you want success, then you don’t have it. Saying to yourself over and over “I want to be successful” is the same thing as saying over and over, “I don’t have success”. You then through the power of suggestion and subconscious visualisation create the reality of not having success. You need to change your words.

In essence the way you think and what you believe to be true about yourself. Instead of saying “I want success” you say “I am successful”, “I have that promotion”, “I have that big house on the hill, I just didn’t move in yet.” Now I’ll be the first to admit that saying it is the easy part, the hard part the truly believing it. See it isn’t enough to just say it (how nice would it be for things to be that simple, am I right?).

You need to live it.

I’ll close this article with this thought for you to meditate on until my next post.

Life’s irony is that as soon as worldly goods and worldly success are of no concern to you, the way is open for them to flow to you. Remember, you cannot have what you want, but you may experience whatever you have.

Until next time…