In recovery week, still need to rebuild my right pec – Need opinions from P90x people
So I am now in week #4 aka Recovery Week.
Today I was supposed to do Yoga X, but had a time conflict so either I try to fit it in this morning, or I bypass it altogether. Given its recovery week…if there is a time to miss a workout I assume its this week since Week #5 will kick things back into gear.
So here is the deal. Prior to starting P90x, I had caused an injury that affected my right shoulder/ right side. I had some atrophy and lost muscle tone and strength. I have slowly been building it back up…but certain things are still weaker then my left side…specifically my right pec and my right tricep.
If I flex my pecs, and I poke at them with my fingers, I still have a hole / crevice in my right one if you go 1 inch up from your nipple, and 1 inch to the right toward your shoulder. Its a weak spot because of the atrophy. Visually at certain angles, you can tell my right pec is “flatter” then my left, but its getting better.
So do I continue on with P90x per the plan, or should I utilize some dumbbell exercises to work on the weak pec and tricep during recovery week? Such as dumbbell flys or incline dumbbell presses?
For the triceps, I can do more laying down tricep extensions (aka, skull crushers) to put more work on those.
I need your thoughts / comments on this please?
An Update is needed
about 1 year ago - Comments Off
Damn..wish I could say, “Hey, I started P90X almost 85 days ago…and I am right on track for my 90th day”.
Unfortunately, not. I stopped about 1 1/2 weeks ago at Week 7, not by my own accord but life responsibilities have kicked in…and unless I want to kill myself with 4-5 hours of sleep a [...]
P90X Classic Day 43 – Chest, Shoulders, and Triceps – Ab Ripper X
about 1 year ago - 1 comment
Last night I completed Day 43 of my P90X Classic program. It’s the final week before recovery week.
I think I got a bit farther on my push-ups this week compared to last. I added a few more reps, but I still had to revert to doing them on my knees through most of the workout.
I [...]
P90X Classic Day 42 – Rest or X Stretch
about 1 year ago - Comments Off
Today is day 42. It is kind of hard to justify a “rest” day when in a week, I might not be able to knock out a P90X session each day, so I kind of have 1-2 rest days in a week, however I just tend to have a lot going on.
As mentioned earlier, I [...]
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about 1 year ago - Comments Off
This week has been somewhat hit and miss. I haven’t been able to dedicate every day to P90X…so I have had a couple days in between a few workouts. I am quite flexible and get in stretching whenever I can almost every day, so I have not utilized Stretch X. I have also been bad [...]
P90X Classic Day 41 – Kenpo X with punching bag
about 1 year ago - Comments Off
For a couple weeks in a row, I have chosen to go at my punching bag for my Kenpo X session. I spent about 40 minutes working on a combination of punches and kicks. I really feel good after a punching bag session.
Nothing else much to report on this one.
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P90X Classic Day 40 – Legs and Back – BOOM goes the dynamite
about 1 year ago - 1 comment
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Case in point, for most of the lunges I used 20lb dumbbells whereas before I was using either 15lbs or none. Then for the lateral [...]
P90X Classic Day 39 – Yoga X – Skipped
about 1 year ago - Comments Off
I had a lot going on this day, I wasn’t able to perform the Yoga X session.
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P90X Classic Day 38 – Back and Biceps
about 1 year ago - 3 comments
My energy level today was a bit better then it was the last two workouts. I also was able to “up” my weight a bit on certain sets. On the lawnmowers I was able to go up to 25lbs. On many of the curls, I was able to use 20lbs. I was doing 20lbs on [...]
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about 1 year ago - Comments Off
So the good news. I burned about 1080 calories during this workout. In fact, that is the most single set of calories I have ever burned during P90X. I am not really sure why to be honest, since on average its between 850-900. One theory is I significantly lowered my caffeine intake and so that [...]
P90X Classic Day 36 – Chest, Shoulders, and Triceps
about 1 year ago - Comments Off
So I began Week #6 this evening with a grueling Chest, Shoulders, and Triceps workout. I also included Ab Ripper X at the end.
I think my body trying to regulate itself after greatly reducing my caffeine intake (for those keeping score at home, 400mg down to 30mg now per day) probably doesn’t help my energy [...]
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about 1 year ago
Check with a physical trainer/ doc – my suggestion is continue as is on recovery week. You’re stimulating your pec’s enough and will get a bit this week from core syn and yoga.
Have you tried cold soaks as well? May help to quiet down the inflammation (granted not a fun thing to do)
about 1 year ago
Oh, I am not having pain in my right arm/pec. I “used” to, my concern is that its still “weak” and flat. I just didn’t know if I should do more stuff to stimulate it versus “letting it be”.
about 1 year ago
Use the recovery week. I agree with Dave K, that a PT is probably the best person to give advice on this point. Here’s why the recovery week is important and what’s happening to your body: http://www.youtube.com/user/thefitclubnetwork#p/u/29/lHuTo4vw2hM
Core Synergistics is pretty challenging, so I think you’ll find recovery week is surprisingly hard. A lot of people think it is a holiday, but it isn’t.
Phase II of P90X is brutal. You’ll go from doing Push/Pull sets to doing all pull (back & biceps) and all push (chest, shoulders, & triceps) sets. In my opinion, Phase II is much more difficult. So take this time to recharge your batteries and let your body absorb the changes that have happened.
Dave
about 1 year ago
Hey Bryan, I think you are working out enough with P90X. You will send enough time on chest and triceps with YogaX and Core Synergistics. Maintain symetry in your workouts. Avoid favoring one side over the other. It takes time to build, or rebuild, muscle. If you feel you need to do something extra, try 1-2 sets of one arm dumbell presses with as much weight as you can safely handle.
Stay Safe,
Bob