Day 28- Chest, Shoulders and Triceps
As you know I was behind due to traveling last week and not being able to get in my workouts last week. Since it was a recovery week I decided to skip the day of rest today and get right into Phase II of P90x (heck it was a recovery week anyway and I recovered!!!)
Phase II starts off with the Chest, Shoulders, and Tricep routine. There is nothing routine about this workout. I know I did this workout a few years ago and it was challenging. Well my memory didn't let me down as this was a great workout to kick off Phase II. Also as I mentioned in the first Phase I only dropped about 2-3lbs. I started P90x at 159.5lbs on Day 1, and as of yesterday I was at 157. This most likely was the result of not being strict on my diet. Since I didn't get all the results I wanted in the first 28 days, I'm going to be extra strict on the diet and also blog the details of my meal intakes. I know I built up a lot of muscle in Phase I but I'd like to cut down on my body fat %. My end goal for P90x is to be at a rock solid 150lbs. That means I will have to drop 7lbs total in the next two phases. This is an attainable goal and to do it I need to clean up the diet a little bit. Lets see if I can stick with it.
So here is the run-down for the workout this morning:
Slow Motion Pushups- Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break. I did a bonus of 13 push-ups after.
In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 40 regular Chair Dips
Plange Pushups- 15 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 17 reps on each side
Scarecrow- 12 reps at 8lbs, I need to go up in weight on this exercise next week to 10lbs
Overhead Tricep Extensions- 10 reps at 15lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.
Y-Press- 10reps at 25lbs
Lying Tricep Extensions- 8 reps at 25lbs
Side to Side Pushups- 12 reps
Pour Flys- 10 reps at 8lbs
Chair Tricep Extensions- 10 reps at 15lbs
1 arm pushups- Very tough to do, tried to do 1 without being on my knees and that just didn't work. So I went down to my knees and did 10 reps.
Weighted Circles- 5lb dumbells used. Very tough as it burns the shoulders
Throwing the Bomb- 10 reps 12lbs. Very Fun to do as you imagine yourself throwing a deep pass to a WR.
Plyo- Clap Pushups- I was able to do a few plyo pushups where you jump off the ground and clap your hands. Mainly I swithced to just the clapping pushups. I performed a total of 16.
Slo-Mo Throw- 10 reps at 10lbs
Front-Back Tricep Extensions- 10 reps at 12lbs
One Arm Balance Pushups- 17
Fly Row Press- 3 reps at 15lbs, had to go down in weight and did 7 reps at 12lbs. Next time just sticking to 12lbs.
Dumbell Cross Body Blows- 36 reps and 20lbs.
During this workout I had to watch a few of the exercises for a few reps then I just restarted the exercise and got to work. This made the workout go a few minutes long as I wanted to make sure I was doing the exercise movement correct. Here are the workout stats:
Duration: 1 hours 7 minutes
Cals: 377
Mx Heart: 155
Avg Heart: 104
Ab Ripper X will be tonight, and maybe an extra cardio workout with either a run or CardioX.
Phase II starts off with the Chest, Shoulders, and Tricep routine. There is nothing routine about this workout. I know I did this workout a few years ago and it was challenging. Well my memory didn't let me down as this was a great workout to kick off Phase II. Also as I mentioned in the first Phase I only dropped about 2-3lbs. I started P90x at 159.5lbs on Day 1, and as of yesterday I was at 157. This most likely was the result of not being strict on my diet. Since I didn't get all the results I wanted in the first 28 days, I'm going to be extra strict on the diet and also blog the details of my meal intakes. I know I built up a lot of muscle in Phase I but I'd like to cut down on my body fat %. My end goal for P90x is to be at a rock solid 150lbs. That means I will have to drop 7lbs total in the next two phases. This is an attainable goal and to do it I need to clean up the diet a little bit. Lets see if I can stick with it.
So here is the run-down for the workout this morning:
Slow Motion Pushups- Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break. I did a bonus of 13 push-ups after.
In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 40 regular Chair Dips
Plange Pushups- 15 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 17 reps on each side
Scarecrow- 12 reps at 8lbs, I need to go up in weight on this exercise next week to 10lbs
Overhead Tricep Extensions- 10 reps at 15lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.
Y-Press- 10reps at 25lbs
Lying Tricep Extensions- 8 reps at 25lbs
Side to Side Pushups- 12 reps
Pour Flys- 10 reps at 8lbs
Chair Tricep Extensions- 10 reps at 15lbs
1 arm pushups- Very tough to do, tried to do 1 without being on my knees and that just didn't work. So I went down to my knees and did 10 reps.
Weighted Circles- 5lb dumbells used. Very tough as it burns the shoulders
Throwing the Bomb- 10 reps 12lbs. Very Fun to do as you imagine yourself throwing a deep pass to a WR.
Plyo- Clap Pushups- I was able to do a few plyo pushups where you jump off the ground and clap your hands. Mainly I swithced to just the clapping pushups. I performed a total of 16.
Slo-Mo Throw- 10 reps at 10lbs
Front-Back Tricep Extensions- 10 reps at 12lbs
One Arm Balance Pushups- 17
Fly Row Press- 3 reps at 15lbs, had to go down in weight and did 7 reps at 12lbs. Next time just sticking to 12lbs.
Dumbell Cross Body Blows- 36 reps and 20lbs.
During this workout I had to watch a few of the exercises for a few reps then I just restarted the exercise and got to work. This made the workout go a few minutes long as I wanted to make sure I was doing the exercise movement correct. Here are the workout stats:
Duration: 1 hours 7 minutes
Cals: 377
Mx Heart: 155
Avg Heart: 104
Ab Ripper X will be tonight, and maybe an extra cardio workout with either a run or CardioX.
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