Close grip bicep curls 50,40,30,20,10 Head smacker curls50,40,30,20,10Superset:
Wide grip bicep curls10,20,30,40,50 Skull crusher 10,20,30,40,50
This is the written form of the workout
Coach Wayne’s YouTube Video Library
(Click on any of the thumbnails to access the YouTube Video)
My P90X2 Results Video
My Supplement / Nutrition Video for MAX results (Feb 2012)
Funny Clips from Me and Tony Horton in P90X2 PAP Upper
Me in the New P90X Infomercial!
My “Year In Review” — Unleashing Transformations!
My Updated P90X Insanity Transformation — “The Sequel”
My Day 1 – Day 90 Transformation
Wayne Doing 30 One-Handed Pushups on Day 300!!
What do I Need to Get Started with P90X?
Do I Need a Beachbody Coach?
My Pullup Tips
Is Shakeology Worth the Cost?
Is the Beachbody Coaching Opportunity for me??
My Supplement Tips (The items I spend my own $$ on)
My Nutrition Tips (A walk through my kitchen)
PowerStands vs. Push Up Bars
Coach Wayne’s Homemade TRX (and workout):
My Shakeology Total Health Shake Recipe
Close grip bicep curls 50,40,30,20,10 Head smacker curls50,40,30,20,10Superset:
hey coach ive been doing everything youve been telling me to do with diet and other things and ive been losing weight and i thank you very much for that. now for the question, can i add something after or replace shoulder and arms specifically dtp arms assault it is not on p90x and i found it on bodybuilding.com and ill give you the link on youtube http://www.youtube.com/watch?v=QOsyuKOo7pY. i feel like im lacking on my bicep and ive really been trying to get that huge ripped bicep look but the next morning after i dont feel like anything happened. i may feel it a little in my forearms but nothing at all in my bicep. i make sure i have perfect form but it doesnt work.
Coach Wayne, I have had some radical stomach surgery in 1976 which left me with post gastrectomy syndrome. This means that I can only tolerate clear liquids in my daily diet. I cannot, for example, drink milk. So I wonder if I could get a sample of Shakeology to try to find out if I can tolerate drinking it before I purchase a bag. Thank you, Marsha Wilson
Coach, thanks to you I went from assisted pull up to un-assisted pull ups in the last round of P90X. Now I'm doing 15-18 reps on several of the pull ups. Should I go ahead with the weighted pull ups now? How much weight? Do you wear it for the whole workout or just the pull ups?
If I buy a program through you do I get additional dvds that I wouldn't get if I called the infomercial number?
Also Can i only get a challenge pack only through a coach or can i get it through the regular beachbody website also?
Hey I just watched some of the videos I didn't know you played for U of A I am currently attending for Pre-Pharm there any will be doing Pharm School there if accepted very cool.
Hey Coach Wayne, I was wondering if flatbread or breads are bad when it comes to weight loss. I have been eating those flatout 90 calorie 100% whole wheat flat bread and natures own 100% whole wheat bread. My question is are they ok to eat as far as my nutrition goes. Thanks
hey coach Wayne i was wondering what month you bought life smart 5-55 adjustable dumbbells because right now they are 229.99 on academy spots and I want to see if i can get a better price because on the video i remember you saying you got if for 170 or something close to that, otherwise ill just go ahead and but the life smart 5-30 adjustable dumbbells.Thank You
So wayne it took you two years awesome my man hey my name is Damien hinton I will like to speak with you my number is XXXXXXXXXXXX thanks
Hey coach I wanted to know where I can get the pull up bar on your p90x2 results video? And what's the price range on that pull up bar? Thanks
hey coach i was just wondering that instead of doing yoga because it hurts my head with all that downward dog and chataranga if i could do X Stretch instead??
Hey coach, what video software are you using to make your videos? I hope to put together a video of my own when I reach my goals.
Hey coach..I'm in round one of p90x.I'm 5'7 and have lost 23 lbs.down to 207. And I'm still having a hard time with pull ups and yoga.any breakthrough suggestions..
Hey coach, this has nothing to do with p90x but have you ever thought about doing American ninja warrior? Haha
Coach, I have followed your advice on pullups. Doing 15 reps ASSISTED for the 1st month. THis morning was my first Back and Bi workout. Still struggling to get more than 4 Front wide pullups.. Corn Cobbs were killer. Any advice? THanks
Hey Coach Wayne, I seen in your video that you take creatine twice a day and one of them was after your morning workout in Shakeology. When do you take your second one?
Hey coach I have a question about pullups. I have done around 2 intermittent p90x classic , and on both times and even after the second time I still can't do more than one unassisted pullup. I'm having to use the chair at all times even to a point my legs start to hurt, and actually this has gotten me frustrated to a point where I wanted to quit the program. Everything else has gotten better except for this. I have tried to do just a reverse grip pullup on a swing set when I was with a friend, but every time I'm trying to do them into the program I fail. Any solutions?
Hey coach wayne,im trying to drop my body percent down to 7 8 percent.iam using the weighted vest to put on more mass.should I stop using it till I get my body percent down and stop using doing the 3000 calorie diet to get the results I want.then worry about the mass after I get the fat down?is 1800 to 2000 good calories to drop the fat?
Hey Wayne! I was wondering when i should take the whey protein before or after my workouts? Im doing insanity and im trying to get the best results possible! Also where do you buy your protein bars at that you showed us in your nutrition video?
Just wanted to say I appreciate all the information you share coach Wayne... Need to jump into the forums to connect with the rest of the team now
Hey Coach Wayne, this recipe looks yummy! I was wondering how much liquid i should put in if I'm only doing the one scoop of shakeology and no protein powder? Thanks a lot! Also I posted this on your youtube video but i thought i would get a faster response here so you don't have to answer it on youtube!
Hey Coach, how are you able to put the word p90x more than once in your tags on your videos? I try to say things like "p90x results", and, "p90x before and after" but it will only show the word p90x once out of all my tags. Does that make sense?
I finished one round of p90x and just started 2 nd round.I have 3 questions coach a.I replaced kenpo with Plyo (so 2 times plyo) b.I am feeling my fingers trembling littel bit...not sure if this is some nervous issue or something else ? c.Abs are not coming out...do i need to try insanity for a while...
Thanks Coach Indo. I am doing Turbo fire on mornings and P90X at night around 6pm. I feel great!! the only thing is that I noticed that I can't sleep at night I wake up for 2 hours every night. I am wondering what it can be?? Diet? Program ? metabolism?? I hope this can pass soon.
@Cory2346 A new workout would be fine. If you have been on a deficit, real growth won't happen though. You need an excess of calories to really build muscle. And building mass takes time. It will be a few month before you really have significant gains in size for any body part and again, that is when you are eating at maintenance or above. I would get ripped first and then transition to maintenance or above. See www.teamripped.com/big-ripped-or-small-ripped
@Marsha Wilson Definitely! Check out: http://teamripped.com/shakeology-review/shakeology-free-sample/
@Robmiller1332 That is awesome! You could definitely go to weighted. I would start with 10-20# in a back pack if you want to get a good feel for it. You can wear it for push ups too if you are doing Chest and Back. Or take it off for any dumbbell exercises.
Hey Melissa, if you buy through me, many programs come with bonus workouts. You get the benefit of a coach who has been there and done it and will help you every step of the way (for free). You get to plug in with this team and our challenge groups too.
No, you can buy just a plain program without a challenge pack as well. If you were looking for Les Mills Combat, June has a deal for $140 for the Challenge Pack. Otherwise, all programs are here: http://teamripped.com/programs/
Talk to you soon!
@jcorner17 Are you tracking in your nutritional goals and budgets for carbs? If it fits in your day, it is fine. Any food if we eat too much of is not beneficial. Just make sure you are tracking everything.
Victor, it's a P3 System from Rogue Fitness (http://www.roguefitness.com/p3-pullup-system.php). They are $135.
Matt, both pull ups and yoga will still be tough. Make sure you are forcing yourself to do assisted pull ups (off a chair/stool). At least 15 reps a set. That will help. Then as you get better, do your unassisted and finish with assisted each set. As you lose more weight, pull ups we get easier too (and your getting stronger at the same time!).
Keep pushing play Yussef! It takes time! Lots of time! But you are getting stronger! It's working!!!!
Hey Abdul, the only way to get better is to do them A LOT! I could only do 1 when I started, but I worked at it a whole lot more than "intermittently". You should leave your pullup bar and do a couple every time you walk past the doorway, every day, until you start to see improvement. Those muscles won't get stronger unless you force them to by working them consistently. Bring it and you'll see the change!
Hey Lomaine, you can use the weighted vest and lift like you are trying to gain mass just to improve your strength as much as possible. But yes, drop the calorie level to the 1800-2000 range to get the body fat melting. Read yesterday's article "energy balance" for more on that.
Hey John, that depends on the other things you are doing with your diet to provide protein. Read my "protein review" article for more details on the how/when of protein supplementation.
Hey Preston, do about half (10 oz or so of water), and add enough ice to give it the desired consistency (also, it depends on the power of your blender to mix it up!)
Hey Justin, the key is to put quotes around it = instead of p90x results, you have to put "p90x results", etc.
Hey Sid! a. No problem with doing PlyoX twice. Keep it up! b. Is that during your workouts or just at random times? Are you using Pre-workouts or taking lots of caffeine? Fat burners? c. You need to dial in the nutrition just right to shed body fat if you want to see the abs. That's the key! Not necessarily more cardio. Hope that helps!
@CoachWayne great...I'll start that this week. Would you use the pack on Legs and Back? Pull ups and leg excercises or just the pull ups?
Ty for the response.
Is a challenge pack only exclusive to coaches?? or can i get one w/o a coach?
@Robmiller1332 You can definitely add more weight to most leg exercises. Just make sure your form is on and that you are staying focused with the extra weight.
You need a TBB account, so you need a coach (again it's a free account, http://teamripped.com/join-my-team/) and then you can order it here: http://teamripped.com/challenge-packs/cp-les-mills-combat/ It's a great deal. Actually, when you are a coach (like I am) you can't even get a CP. They are only for team members. Let me know if I can help.
And if you are leery of having a coach, check out: http://www.youtube.com/watch?v=vcHQK_Kyz_I This is how I view coaching.