Phase 1
Weeks 1-3
Day 1 Chest & Back, Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulders & Arms. Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 X Stretch
During this phase, your goal should be to master each movement and finish the workout in one piece. So for now, focus less on the amount of weight you are lifting and instead try to achieve your desired number of repetitions while maintaining strict form. Remember to record your rep count and weight amount on your worksheet.
Week 4
Recovery and Ab focus
Day 1 Yoga
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 Rest or X Stretch
After three weeks of taking a pounding, your body will be begging for some recovery and relief- so this transition comes just in time.
Phase 2
Weeks 5-7
Day 1 Chest, Shoulders & Triceps, Ab Ripper X
Day 2 Plyometrics
Day 3 Back & Biceps, Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 Rest or X Stretch
This is the phase I am in right now, I will update the last phase when I get to that point.
Phase 2 is going to be a tough one for me, the focus is on size, I should start to build more muscle here. I have to be cautious here though, injury could creep up in this phase, so instead of going for size I am going to continue to focus on lower weights and more reps. That will allow me to work on lean muscle instead of bulking up. I am not really interested in big muscles, I am trying to change my disease with this workout, so to me lean muscle is the answer.
Week 8
Day 1 Yoga X
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 Yoga X
Day 5 Core Synergistics
Day 6 X Stretch
Day 7 X Stretch or Rest (I am adding some Yoga mixed with X Stretch)
Phase 3
Week 9
Day 1 Chest & Back, Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulders & Arms, Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 X Stretch or Rest
Week 10
Day 1 Chest, Shoulders & Triceps, Ab Ripper X
Day 2 Plyometrics
Day 3 Back & Biceps, Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 X Stretch
Week 11
Day 1 Chest & Back, Ab Ripper X
Day 2 Plyometrics
Day 3 Shoulders & Arms, Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 X Stretch
Week 12
Day 1 Chest, Shoulders & Triceps, Ab Ripper X
Day 2 Plyometrics
Day 3 Back & Biceps, Ab Ripper X
Day 4 Yoga X
Day 5 Legs & Back, Ab Ripper X
Day 6 Kenpo X
Day 7 X Stretch
"Extreem Muscle Confussion" is what this phase is all about. At the onset of this stage, you should be rested and ready to leave everything you've got on your exercise mat. There is no holding back! Give this phase your maximum effort, each and every day, and you will know the true meaning of X.
Week 13
Day 1 Yoga
Day 2 Core Synergistics
Day 3 Kenpo X
Day 4 X Stretch
Day 5 Core Synergistics
Day 6 Yoga X
Day 7 X Stretch
This phase is all about the recovery from the 4 weeks of Hell. This week is the last week my Journey and I will be deciding what to do next.
My Thoughts about this journey:
After I have completed this Journey, I will spend some time evaluating how this workout has changed my Fibromyalgia.
