P90X Women Weights and Stats

Have completed a few P90X rounds, (7 total completes, not back to back usually) so not sure if you want my results, as I am at a slightly different experience level. But for what its worth, here it is.

I am short, 5'2", 47 years old. About 10 lbs (I think) short of my goal weight (Body fat is really my focus, so scale weight hard to project), have lost 50-60 lbs total over the last 5 years, gained about 20 back, so have recently just lost that again.

I agree - go Classic - NOT Lean. I personally only do Classic or Doubles.

I also agree, Diet is key. No necessarily the P90X plan, but good food choices, and enough protein. The P90X plan is not realistic for what my family likes to eat. I just focus on good food options with a good range of carbs, fats, high protein, nutrient dense options. But not really clean, organic etc, avoiding certain food groups, avoiding all flour, sugar, junk food - as for me that is not what I personally feel is needed. I have no "cannot have" food items. Just use moderation, common sense, watching calorie and macro ranges, and making "good" nutrient dense food options about 80 % of the time. A free feed day once a week.

I use roughly a 40/30/30 range of macros, but not a slave to it - except having enough protein. I am 47, so my cal needs are lower, as my metabolism is not what it was when I was 20. (sadly). if my diet slakes, results are less nice with P90x. Last round, doubles, good diet, high protein, I lost 25 lbs.

A few numbers from my last cycle, three weeks ago, week 3:

Chest and Back-

Standard pushups: (not girl ones) 30 or so reps. All other similar ranges. Diamonds I do about 5 or so, then rest on knees at 25 reps. Declines w chair, about 15
Pull-ups, Chin-ups - can only do about 2 correctly with no assist. But with a chair, I only use it to briefly touch my toes on at start and end of each rep. Not used during rep. (taken me forever to get there) - I do about 12-15
Heavy pants and Lawnmowers-15-18 reps with 45lbs each arm
Back Flys - 15 reps with 30 lbs

Shoulders and Arms-

Shoulder Presses: 12 reps 25 lbs
Curls- depends on exercise, 20-25 lbs, and 8-15 reps, working on form here
Kick Backs, triceps extensions- depending on which exercise 12-15 reps at 25-30 lbs (prefer lower reps here, but can't yet raise weight)
Flys- 15-20 lbs,, 16 reps, can't yet raise weight here, for lower reps
Side Tri Rise- easily do 30, and can do more probably

I am doing P90x2 now, so those were just numbers on my sheets.

I do every exercise weighted or advanced when possible, even if Tony does not. (weights are used in all lower body moves, Ab Ripper, Plyo, Kempo etc) Every move, Form is key. so if I can go higher weight, and lower reps. if I lose form, I back down. (Back flys are an example) Even though I can easily do that with more weight, I find my form less crisp then I like. So I am currently using a slightly lower weight, at higher reps - UNTIL, I can strengthen enough to do higher weight, lower rep, with correct form.

I like about 8-12 reps whenever possible, but all depends on form, and current fitness level. Sometimes I cannot yet get there.

Bad form can hurt you, especially when you are raising to a slightly higher weight. Never sacrifice reps or heavier weight for poor form.

Just started using the P90X2 pull up band, and love it. I feel this will get me to the place where I can do all pull ups unassisted much faster, as it makes you use better form vs a chair.

Great stats!

By the way, I'm 48 years old.

Good to see some chicks that aren't afraid of using weights...nice for a change. Usually when I'm on the Beachbody forums, all you keep hearing are ladies saying stuff like "I'd don't want to bulk up"...they just don't get the science that we can't. I guess its been drilled into them from the old schoold days...

You're right form is everything...I will only mark down the good ones...if my last rep wasn't nice...it doesn't go on my sheet. Who wants to try to beat a crappy rep from the previous week

My numbers are VERY similar to yours...30's for lawnmowers, Cogndon locomotives, all pushups are men's style...even Chatarunga, diamond, and one arm ones (tough).

I use a freestanding pullup tower....and prior to this new round, I was kicking out at least 5 really nice (all the way down / up) pullups...getting there now with chair assist....I think its pretty much just a security thing now since I'm litterally touching the chair like a feather.

I was wondering about the P90x 2....I've haven't really checked it out enough to know if I would like it...haven't found anything that I like as much as P90x Classic yet. Such a nice balance.

For food, I like starting with the high protein to burn off as much fat (50/30/20)...then I usually will move to the balanced ratios of 40/40/20. I did try the higher carb percentages but felt bloated in the mid-section...so I don't usually go with those percentages.
The only "supplement" I use (besides eating good food) is Whey protein, to help get the ratios.

TIP: watch the sodium --- its in EVERYTHING.


Keep pressing play, and kicking butt

Karen

Have you tried disk 2 - Plyometrics? Holy crap batman, that kicks the butt and thighs!!!!

Karen