I'm glad to say that I made it through another great work-out. I start my "Recovery Week" on Sunday and after that, I begin Phase III. And looking at the work-outs...my muscles are about to really be shocked...Then again that's what P90X is all about...shocking the muscles.
Legs & Back:
Balance Lunges: 16 reps ea. leg w/20lbweights
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 25 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 25
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 20 ea leg
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea leg
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 20
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20
Speed Squats: 30 ea leg
Switch Grip Pull-Ups: 20
Ab Ripper X:
In & Out: 25
Seated Bicycle: 25
Crossed Leg Sit-Up: 18
Reverse Seated Bicycle: 18
Seated Crunchy Frog: 20
Crossed Leg Sit-Up: 21
Fifer Scissor: 18
Hip Rock n Raise: 17
Heels to Heaven: 22
V-Up Combo: 23
Oblique V-Up: 20 ea side
Leg Climb: 12 ea leg
Mason Twist: 50
Saturday, April 30, 2011
Day 55: Off
Today is my off day before I start my Recovery Week; however, I did ride the stationary bike for 25miles and it only took me 90mins.
Thursday, April 28, 2011
P90X Day 53: Yoga X
Lord have mercy!!!!!! This is going to sound crazy but I think Plyometrics and Yoga X are the two hardest sessions of P90X. This is one of the best work-outs that I've had so far. Yoga X twice next week during the "Recovery" stage......NAMASTE!!!!!
Wednesday, April 27, 2011
P90X Day 52: Back & Biceps and Ab Ripper X
Today was tough. My muscles are throbbing. My ab work-out suffered today......I'm looking forward to my "Recovery Week" starting Sunday. Overall though, it was another great work-out. I'm actually looking forward to Yoga tomorrow.
Back and Biceps:
Wide Front Pull-Up: 15
Lawn Mower: 15 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 10
Switch Grip Pull Up: 20
Elbows Out Lawnmower: 12 ea. side
Standing Bicep Curls: 12 ea. arm
One Arm Concentration Curl: 8 ea. arm
Corn Cob Pull Up: 15
Reverse Grip Bent Over Row: 12
Open Arm Curl: 12
Static Arm Curl: 16
Towel Pull Up: 20
Congdon Locomotive: 40
Crouching Cohen Curl: 8
One Arm Corkscrew Curl: 12 ea. arm
Chin Up: 15
Seated Bent Over Back Fly: 12
Curl Up/Hammer Down: 10
Hammer Curl: 10
Max Rep Pull Up: 20
Superman: 5 sets
In-Out Hammer Curls: 8
Strip Set Curl: 32
Ab Ripper X:
In & Outs: 23
Seated Bicycle: 20
Reverse Seated Bicycle: 18
Seated Crunchy Frog: 18
Wide Leg Sit-Up: 16
Fifer Scissor: 20
Hip Rock-n-Raise: 21
Heels To Heaven: 20
Roll Up/V-Up Combo: 22
Oblique V-Up: 18 ea. side
Leg Climb: 12 ea. side
Mason Twist: 40
Back and Biceps:
Wide Front Pull-Up: 15
Lawn Mower: 15 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 10
Switch Grip Pull Up: 20
Elbows Out Lawnmower: 12 ea. side
Standing Bicep Curls: 12 ea. arm
One Arm Concentration Curl: 8 ea. arm
Corn Cob Pull Up: 15
Reverse Grip Bent Over Row: 12
Open Arm Curl: 12
Static Arm Curl: 16
Towel Pull Up: 20
Congdon Locomotive: 40
Crouching Cohen Curl: 8
One Arm Corkscrew Curl: 12 ea. arm
Chin Up: 15
Seated Bent Over Back Fly: 12
Curl Up/Hammer Down: 10
Hammer Curl: 10
Max Rep Pull Up: 20
Superman: 5 sets
In-Out Hammer Curls: 8
Strip Set Curl: 32
Ab Ripper X:
In & Outs: 23
Seated Bicycle: 20
Reverse Seated Bicycle: 18
Seated Crunchy Frog: 18
Wide Leg Sit-Up: 16
Fifer Scissor: 20
Hip Rock-n-Raise: 21
Heels To Heaven: 20
Roll Up/V-Up Combo: 22
Oblique V-Up: 18 ea. side
Leg Climb: 12 ea. side
Mason Twist: 40
Tuesday, April 26, 2011
P90X Day 51: Plyometrics
Another intense session this morning!!!! Literally had to peel my t-shirt off due to the amount of sweat. Great work-out!
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 18
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 22; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 18
Run-Stance Squat Switch Pick-Up: 1st rep 16; 2nd rep 15
Double Airborne Heisman: 1st rep 16; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 22; 2nd rep 22
Mary Katherine Lunge: 1st rep 15; 2nd rep 16
Leapfrog Squat: 1st rep 22; 2nd rep 24
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 25
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 15; 2nd rep 15
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 18
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 22; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 18
Run-Stance Squat Switch Pick-Up: 1st rep 16; 2nd rep 15
Double Airborne Heisman: 1st rep 16; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 22; 2nd rep 22
Mary Katherine Lunge: 1st rep 15; 2nd rep 16
Leapfrog Squat: 1st rep 22; 2nd rep 24
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 25
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 15; 2nd rep 15
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Monday, April 25, 2011
P90X Day 50: Chest, Shoulders & Triceps and Ab Ripper X
Since I've already achieved my weight loss goals, I'm going with heavier weights and less reps to bulk up. As you can see my numbers are down but I feel a more intense burn.
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 20
In and Out Shoulder Fly: 16
Chair Dip: 18
Plange Push-Up: 15
Pike Press: 12
Side Tri-Rise: 12 ea. side
Floor Fly: 20
Scarecrow: 12
Over Head Extensions: 8
Two Twitch Speed Push-Up: 20
Y-Press: 10
Lying Tricep Extension: 8
Side to Side Push Up: 15
Pour Fly: 10
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 5 ea. arm
Weighted Circle: 2 sets forwards and backwards
Throw The Bomb: 10 ea. side
Clap Push-Ups: 13
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 12
Fly Row Press: 8
Dumbbell Cross Body Blows: 40 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 23
Reverse Bicycle: 20
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 22
Hip Rock-n-Raise: 22
Heels to Heaven: 22
V-Up Combo: 22
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 20
In and Out Shoulder Fly: 16
Chair Dip: 18
Plange Push-Up: 15
Pike Press: 12
Side Tri-Rise: 12 ea. side
Floor Fly: 20
Scarecrow: 12
Over Head Extensions: 8
Two Twitch Speed Push-Up: 20
Y-Press: 10
Lying Tricep Extension: 8
Side to Side Push Up: 15
Pour Fly: 10
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 5 ea. arm
Weighted Circle: 2 sets forwards and backwards
Throw The Bomb: 10 ea. side
Clap Push-Ups: 13
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 12
Fly Row Press: 8
Dumbbell Cross Body Blows: 40 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 23
Reverse Bicycle: 20
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 22
Hip Rock-n-Raise: 22
Heels to Heaven: 22
V-Up Combo: 22
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
Sunday, April 24, 2011
Day 49
Today I rode the staionary bike for 25 miles in 93 minutes burning 800 calories.
When I started this blog, I know I stated that I was 272lbs. Today I weighed my self again prior to working-out and I can proudly say that I am actually down to...are you ready? Wait for it...242lbs. The numbers I was giving you were the wrong numbers. I was weighing myself with my sneakers, sweatpants and sweatshirt on after working out. This time I did it prior to working out and minus the extra factors. So yes, I've actually reached my goal in less than 90 days but that isn't going to stop me from completing the 90 days since I'm almost there.
When I started this blog, I know I stated that I was 272lbs. Today I weighed my self again prior to working-out and I can proudly say that I am actually down to...are you ready? Wait for it...242lbs. The numbers I was giving you were the wrong numbers. I was weighing myself with my sneakers, sweatpants and sweatshirt on after working out. This time I did it prior to working out and minus the extra factors. So yes, I've actually reached my goal in less than 90 days but that isn't going to stop me from completing the 90 days since I'm almost there.
Saturday, April 23, 2011
P90X Day 48: Leg& Back and Ab Ripper X
Today was one of those just press play days, especially after I took the last two days off from P90X. One more week of Phase II before recovery week! After recovery week, Phase III begins which is the last phase.
Legs & Back:
Balance Lunges: 15 reps ea. leg w/20lbweights
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 25 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 20 ea leg
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea leg
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 20
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20
Speed Squats: 30 ea leg
Switch Grip Pull-Ups: 20
Ab Ripper X:
In & Out: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock n Raise: 20
Heels to Heaven: 22
V-Up Combo: 18
Oblique V-Up: 20 ea side
Leg Climb: 12 ea leg
Mason Twist: 50
Legs & Back:
Balance Lunges: 15 reps ea. leg w/20lbweights
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 25 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 20 ea leg
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea leg
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 20
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20
Speed Squats: 30 ea leg
Switch Grip Pull-Ups: 20
Ab Ripper X:
In & Out: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock n Raise: 20
Heels to Heaven: 22
V-Up Combo: 18
Oblique V-Up: 20 ea side
Leg Climb: 12 ea leg
Mason Twist: 50
Friday, April 22, 2011
Days 46-47: Cardio
I'm a little burned out from P90X, so instead of forcing it, I rode the stationary bike for both day 46 and day 47. Each day I rode for 25 miles. I burned anywhere from 750-800 calories.
I will be picking back up with Back, Legs and Ab Ripper X for day 48.
Happy Earth Day!!!
I will be picking back up with Back, Legs and Ab Ripper X for day 48.
Happy Earth Day!!!
Wednesday, April 20, 2011
Monday, April 18, 2011
P90X Day 43: Chest, Shoulders and Triceps & Ab Ripper X
After taking the day off from P90X yesterday, it took me a few minutes to get into the flow today. Some of my numbers are down from previous work-outs but that is due to using heavier weights. All in all, another great work-out.
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 12; Bonus Round: 10
In and Out Shoulder Fly: 16
Chair Dip: 15
Plange Push-Up: 20
Pike Press: 10
Side Tri-Rise: 12 ea. side
Floor Fly: 24
Scarecrow: 10
Over Head Extensions: 8
Two Twitch Speed Push-Up: 20
Y-Press: 10
Lying Tricep Extension: 8
Side to Side Push Up: 18
Pour Fly: 12
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 5 ea. arm
Weighted Circle: 4 sets of 10
Throw The Bomb: 12 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 12 ea. side
One Arm Balance Push-Up: 18
Fly Row Press: 10
Dumbbell Cross Body Blows: 40 ea. arm
Ab Ripper X:
In & Outs: 20
Bicycle: 20
Reverse Bicycle: 18
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock-n-Raise: 20
Heels to Heaven: 18
V-Up Combo: 20
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 12; Bonus Round: 10
In and Out Shoulder Fly: 16
Chair Dip: 15
Plange Push-Up: 20
Pike Press: 10
Side Tri-Rise: 12 ea. side
Floor Fly: 24
Scarecrow: 10
Over Head Extensions: 8
Two Twitch Speed Push-Up: 20
Y-Press: 10
Lying Tricep Extension: 8
Side to Side Push Up: 18
Pour Fly: 12
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 5 ea. arm
Weighted Circle: 4 sets of 10
Throw The Bomb: 12 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 12 ea. side
One Arm Balance Push-Up: 18
Fly Row Press: 10
Dumbbell Cross Body Blows: 40 ea. arm
Ab Ripper X:
In & Outs: 20
Bicycle: 20
Reverse Bicycle: 18
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock-n-Raise: 20
Heels to Heaven: 18
V-Up Combo: 20
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. side
Mason Twist: 50
Day 42 "Rest"
I put rest in quotations because I rode the stationary bike for 90mins and burned 800 calories.
Saturday, April 16, 2011
P90X Day 41: Plyometrics
Today's work-out was especially tough after yesterday's legs and back work-out. Next week I'm going to go back to doing Plyos once a week and include Cardio X and Yoga back in the mix.
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 22; 2nd rep 22
Swing Kick: 1st rep 18; 2nd rep 16
Squat Reach Jump: 1st rep 17; 2nd rep 16
Run-Stance Squat Switch Pick-Up: 1st rep 16; 2nd rep 18
Double Airborne Heisman: 1st rep 18; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 28; 2nd rep 28
Mary Katherine Lunge: 1st rep 20; 2nd rep 19
Leapfrog Squat: 1st rep 24; 2nd rep 21
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 22
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 16; 2nd rep 16
Lateral Leapfrog Squat: 1st Rep 22; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 22; 2nd rep 22
Swing Kick: 1st rep 18; 2nd rep 16
Squat Reach Jump: 1st rep 17; 2nd rep 16
Run-Stance Squat Switch Pick-Up: 1st rep 16; 2nd rep 18
Double Airborne Heisman: 1st rep 18; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 28; 2nd rep 28
Mary Katherine Lunge: 1st rep 20; 2nd rep 19
Leapfrog Squat: 1st rep 24; 2nd rep 21
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 22
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 16; 2nd rep 16
Lateral Leapfrog Squat: 1st Rep 22; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Friday, April 15, 2011
P90X Day 40: Legs & Back and Ab Ripper X
Another great workout this morning!!!! Today is day 40 and I weigh 254lbs, which is 18lbs lighter than what I was when I started this journey.
Legs & Back:
Balance Lunges: 15 reps ea. leg w/20lbweights
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 25 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 20 ea leg
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea leg
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 20
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20
Speed Squats: 30 ea leg
Switch Grip Pull-Ups: 20
Ab Ripper X:
In & Out: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 15
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock n Raise: 20
Heels to Heaven: 22
V-Up Combo: 18
Oblique V-Up: 20 ea side
Leg Climb: 12 ea leg
Mason Twist: 50
Legs & Back:
Balance Lunges: 15 reps ea. leg w/20lbweights
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 25 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 20
Step Back Lunge: 15 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:15
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 20 ea leg
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea leg
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 20
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20
Speed Squats: 30 ea leg
Switch Grip Pull-Ups: 20
Ab Ripper X:
In & Out: 25
Seated Bicycle: 25
Reverse Seated Bicycle: 15
Seated Crunchy Frog: 18
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock n Raise: 20
Heels to Heaven: 22
V-Up Combo: 18
Oblique V-Up: 20 ea side
Leg Climb: 12 ea leg
Mason Twist: 50
Thursday, April 14, 2011
Day 39: Rest
Instead of forcing it with Legs and Back this morning, I decided to take a day off. I've been going nonstop since this past Friday, so today is a P90X Day 7 which is a rest or stretch day. Today after work I will be doing the P90X Stretch. So technically this morning I'm resting and this afternoon I'm stretching, so it's actually a rest and stretch day.
Wednesday, April 13, 2011
P90X Day 38: Plyometrics
Today was one of those just "push play" days. I woke up two hours early with slight headache but I got my work in. I really burned some calories this morning. I had to literally peel my t-shirt off when I finished.
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 24; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 20
Run-Stance Squat Switch Pick-Up: 1st rep 18; 2nd rep 18
Double Airborne Heisman: 1st rep 16; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 30; 2nd rep 28
Mary Katherine Lunge: 1st rep 18; 2nd rep 18
Leapfrog Squat: 1st rep 24; 2nd rep 22
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 24
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 16; 2nd rep 16
Lateral Leapfrog Squat: 1st Rep 22; 2nd rep 22
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 18; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 24; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 20
Run-Stance Squat Switch Pick-Up: 1st rep 18; 2nd rep 18
Double Airborne Heisman: 1st rep 16; 2nd rep 16
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 30; 2nd rep 28
Mary Katherine Lunge: 1st rep 18; 2nd rep 18
Leapfrog Squat: 1st rep 24; 2nd rep 22
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 24
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 16; 2nd rep 16
Lateral Leapfrog Squat: 1st Rep 22; 2nd rep 22
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Tuesday, April 12, 2011
P90X Day 37: Back, Biceps and Ab Ripper X
Another great work-out today!!! Even though it was tough, I felt cheated. I was supposed to pick up some heavier weights but I forgot to do so. I'm going to pick some up and do another two weeks of Phase II.
Back and Biceps:
Wide Front Pull-Up: 25
Lawn Mower: 20 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 15
Switch Grip Pull Up: 20
Elbows Out Lawnmower: 12 ea. side
Standing Bicep Curls: 18
One Arm Concentration Curl: 10 ea. arm
Corn Cob Pull Up: 10
Reverse Grip Bent Over Row: 20
Open Arm Curl: 15
Static Arm Curl: 16
Towel Pull Up: 16
Congdon Locomotive: 40
Crouching Cohen Curl: 10
One Arm Corkscrew Curl: 15 ea. arm
Chin Up: 15
Seated Bent Over Back Fly: 20
Curl Up/Hammer Down: 12
Hammer Curl: 12
Max Rep Pull Up: 25
Superman: 5
In-Out Hammer Curls: 10
Strip Set Curl: 32
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 20
Wide Leg Sit-Up: 22
Fifer Scissor: 18
Hip Rock-n-Raise: 18
Heels To Heaven: 21
Roll Up/V-Up Combo: 10
Oblique V-Up: 15 ea. side
Leg Climb: 10 ea. side
Mason Twist: 45
Back and Biceps:
Wide Front Pull-Up: 25
Lawn Mower: 20 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 15
Switch Grip Pull Up: 20
Elbows Out Lawnmower: 12 ea. side
Standing Bicep Curls: 18
One Arm Concentration Curl: 10 ea. arm
Corn Cob Pull Up: 10
Reverse Grip Bent Over Row: 20
Open Arm Curl: 15
Static Arm Curl: 16
Towel Pull Up: 16
Congdon Locomotive: 40
Crouching Cohen Curl: 10
One Arm Corkscrew Curl: 15 ea. arm
Chin Up: 15
Seated Bent Over Back Fly: 20
Curl Up/Hammer Down: 12
Hammer Curl: 12
Max Rep Pull Up: 25
Superman: 5
In-Out Hammer Curls: 10
Strip Set Curl: 32
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 20
Wide Leg Sit-Up: 22
Fifer Scissor: 18
Hip Rock-n-Raise: 18
Heels To Heaven: 21
Roll Up/V-Up Combo: 10
Oblique V-Up: 15 ea. side
Leg Climb: 10 ea. side
Mason Twist: 45
Monday, April 11, 2011
P90X Day 36: Plyometrics
Another great work-out. My numbers are slightly improving. Most importantly, I'm feeling the burn.
Plyometrics:
Jump Squats: 1st rep 20; 2nd rep 19
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 23; 2nd rep 22
Swing Kick: 1st rep 15; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 20
Run-Stance Squat Switch Pick-Up: 1st rep 20; 2nd rep 17
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 22
Mary Katherine Lunge: 1st rep 17; 2nd rep 15
Leapfrog Squat: 1st rep 26; 2nd rep 24
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 23
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18; 2nd rep 17
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 20; 2nd rep 19
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 23; 2nd rep 22
Swing Kick: 1st rep 15; 2nd rep 17
Squat Reach Jump: 1st rep 17; 2nd rep 20
Run-Stance Squat Switch Pick-Up: 1st rep 20; 2nd rep 17
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 22
Mary Katherine Lunge: 1st rep 17; 2nd rep 15
Leapfrog Squat: 1st rep 26; 2nd rep 24
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 23
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18; 2nd rep 17
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 20
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Sunday, April 10, 2011
P90X Day 35: Chest, Shoulders, Triceps and Ab Ripper X
Whew!!!!! That's how I would describe today's work-out. My chest feels like it grew two full inches. I did 3 sets of 10 Dive Bombers push-ups just to get that extra burn in my chest.
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 12; Bonus Round: 8
In and Out Shoulder Fly: 16
Chair Dip: 15
Plange Push-Up: 14
Pike Press: 8
Side Tri-Rise: 15 ea. side
Floor Fly: 24
Scarecrow: 10
Over Head Extensions: 8
Two Twitch Speed Push-Up: 22
Y-Press: 10
Lying Tricep Extension: 12
Side to Side Push Up: 14
Pour Fly: 12
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 8
Weighted Circle: 2 sets
Throw The Bomb: 10 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 12
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 20
Fly Row Press: 10
Dumbbell Cross Body Blows: 20 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 25
Reverse Bicycle: 15
Seated Crunchy Frog: 15
Crossed Leg Sit-Up: 21
Fifer Scissor: 22
Hip Rock-n-Raise: 22
Heels to Heaven: 23
V-Up Combo: 25
Oblique V-Up: 20 ea. side
Leg Climb: 8 ea. side
Mason Twist: 40
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 12; Bonus Round: 8
In and Out Shoulder Fly: 16
Chair Dip: 15
Plange Push-Up: 14
Pike Press: 8
Side Tri-Rise: 15 ea. side
Floor Fly: 24
Scarecrow: 10
Over Head Extensions: 8
Two Twitch Speed Push-Up: 22
Y-Press: 10
Lying Tricep Extension: 12
Side to Side Push Up: 14
Pour Fly: 12
Side Leaning Tricep Extension: 8 ea. side
One Arm Push-Ups: 8
Weighted Circle: 2 sets
Throw The Bomb: 10 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 12
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 20
Fly Row Press: 10
Dumbbell Cross Body Blows: 20 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 25
Reverse Bicycle: 15
Seated Crunchy Frog: 15
Crossed Leg Sit-Up: 21
Fifer Scissor: 22
Hip Rock-n-Raise: 22
Heels to Heaven: 23
V-Up Combo: 25
Oblique V-Up: 20 ea. side
Leg Climb: 8 ea. side
Mason Twist: 40
P90X Day 34: Plyometrics
While doing Plyometrics, I felt the legs and back routine. After I'm finished with this work-out, I'm going to take the rest of the day off and start fresh with chest, shoulders and triceps tomorrow.
Plyometrics:
Jump Squats: 1st rep 15; 2nd rep 15
Run Stance Squat: 1st rep 16; 2nd rep 16
Airborne Heisman: 1st rep 23; 2nd rep 20
Swing Kick: 1st rep 15; 2nd rep 15
Squat Reach Jump: 1st rep 15; 2nd rep 15
Run-Stance Squat Switch Pick-Up: 1st rep 15; 2nd rep 15
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 20
Mary Katherine Lunge: 1st rep 14; 2nd rep 12
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 10 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 23
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18; 2nd rep 18
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 24
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 15; 2nd rep 15
Run Stance Squat: 1st rep 16; 2nd rep 16
Airborne Heisman: 1st rep 23; 2nd rep 20
Swing Kick: 1st rep 15; 2nd rep 15
Squat Reach Jump: 1st rep 15; 2nd rep 15
Run-Stance Squat Switch Pick-Up: 1st rep 15; 2nd rep 15
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 20
Mary Katherine Lunge: 1st rep 14; 2nd rep 12
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 30secs other way
Rock Star Hop: 1st rep 10 ea side; 2nd rep 12 ea
Gap Jump: 1st rep 30secs; 2nd rep 30secs
Squat Jack: 1st rep 25; 2nd rep 23
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18; 2nd rep 18
Lateral Leapfrog Squat: 1st Rep 20; 2nd rep 24
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Friday, April 8, 2011
Days 32-33
Day 32: Which was yesterday, I took the day off to rest.
Day 33: Today was the first time in two weeks that I've done legs and back since the calf injury. I went with more reps today instead of quantity. The work-out was great. My butt, quads, hamstrings and calves are still shaking. Due to time constraints I'm going to do Ab Ripper X tomorrow after I do plyometrics.
Legs & Back:
Balance Lunges: 20 reps ea. leg
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 20 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 17
Step Back Lunge: 12 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:12
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 15
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea. side
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 15
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 15
Speed Squats: 30
Switch Grip Pull-Ups: 15
Day 33: Today was the first time in two weeks that I've done legs and back since the calf injury. I went with more reps today instead of quantity. The work-out was great. My butt, quads, hamstrings and calves are still shaking. Due to time constraints I'm going to do Ab Ripper X tomorrow after I do plyometrics.
Legs & Back:
Balance Lunges: 20 reps ea. leg
Calf Raises: 25reps ea. calf
Reverse Grip Chin-Up: 20reps
Super Skater: 20 reps ea. side
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 17
Step Back Lunge: 12 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:12
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 15
Switch Grip Pull-Up: 20
3Three Way Lunge:5 ea. side
Sneaky Lunge: 20
Reverse Grip Chin-Up: 15
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. side
Wide Front Pull-Up: 15
Groucho Walk: 45secs
Calf Raises: 75
Closed Grip Overhand Pull-Up: 15
Speed Squats: 30
Switch Grip Pull-Ups: 15
Thursday, April 7, 2011
P90X Day 31: Plyometrics(Again)
This was yesterday's work-out but it was another great work-out! No calf problems and no upchucking! I may do this routine 3x's a week for my cardio. Today I am resting.
Plyometrics:
Jump Squats: 1st rep 17; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 25; 2nd rep 22
Swing Kick: 1st rep 16; 2nd rep 16
Squat Reach Jump: 1st rep 16; 2nd rep 17
Run-Stance Squat Switch Pick-Up: 1st rep 18; 2nd rep 17
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 20
Mary Katherine Lunge: 1st rep 16; 2nd rep 15
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 25secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 11 ea
Gap Jump: 1st rep 8; 2nd rep 8
Squat Jack: 1st rep 25; 2nd rep 25
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18secs; 2nd rep 18 secs
Lateral Leapfrog Squat: 1st Rep 22secs; 2nd rep 22 secs
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
P.S. Sorry for the day late posting.
Plyometrics:
Jump Squats: 1st rep 17; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 16
Airborne Heisman: 1st rep 25; 2nd rep 22
Swing Kick: 1st rep 16; 2nd rep 16
Squat Reach Jump: 1st rep 16; 2nd rep 17
Run-Stance Squat Switch Pick-Up: 1st rep 18; 2nd rep 17
Double Airborne Heisman: 1st rep 15; 2nd rep 15
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 25; 2nd rep 20
Mary Katherine Lunge: 1st rep 16; 2nd rep 15
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 25secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 11 ea
Gap Jump: 1st rep 8; 2nd rep 8
Squat Jack: 1st rep 25; 2nd rep 25
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 18secs; 2nd rep 18 secs
Lateral Leapfrog Squat: 1st Rep 22secs; 2nd rep 22 secs
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rep 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
P.S. Sorry for the day late posting.
Tuesday, April 5, 2011
P90X Day 30: Back, Biceps and Ab Ripper X
I LOVE this work-out!! If I had known that this work-out was this good I may have skipped Phase I and came straight to Phase II. Don't get me wrong, this was not easy, but....WOW!!!
Back and Biceps:
Wide Front Pull-Up: 25
Lawn Mower: 20 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 15
Switch Grip Pull Up: 16
Elbows Out Lawnmower: 15 ea. side
Standing Bicep Curls: 12
One Arm Concentration Curl: 10 ea. arm
Corn Cob Pull Up: 8
Reverse Grip Bent Over Row: 20
Open Arm Curl: 10
Static Arm Curl: 16
Towel Pull Up: 15
Congdon Locomotive: 40
Crouching Cohen Curl: 15
One Arm Corkscrew Curl: 12
Chin Up: 15
Seated Bent Over Back Fly: 15
Curl Up/Hammer Down: 10
Hammer Curl: 10
Max Rep Pull Up: 15
Superman: 5
In-Out Hammer Curls: 10
Strip Set Curl: 22
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 18
Wide LEg Sit-Up: 20
FIfer Scissor: 20
Hip Rock-n-Raise: 20
Heels To HEaven: 20
Roll Up/V-Up COmbo: 20
Oblique V-Up: 15 ea. side
Leg Climb: 8 ea. side
Mason Twist: 50
Back and Biceps:
Wide Front Pull-Up: 25
Lawn Mower: 20 ea. side
Twenty One's: 21
One Arm Cross Body Curl: 15
Switch Grip Pull Up: 16
Elbows Out Lawnmower: 15 ea. side
Standing Bicep Curls: 12
One Arm Concentration Curl: 10 ea. arm
Corn Cob Pull Up: 8
Reverse Grip Bent Over Row: 20
Open Arm Curl: 10
Static Arm Curl: 16
Towel Pull Up: 15
Congdon Locomotive: 40
Crouching Cohen Curl: 15
One Arm Corkscrew Curl: 12
Chin Up: 15
Seated Bent Over Back Fly: 15
Curl Up/Hammer Down: 10
Hammer Curl: 10
Max Rep Pull Up: 15
Superman: 5
In-Out Hammer Curls: 10
Strip Set Curl: 22
Ab Ripper X:
In & Outs: 25
Seated Bicycle: 20
Reverse Seated Bicycle: 20
Seated Crunchy Frog: 18
Wide LEg Sit-Up: 20
FIfer Scissor: 20
Hip Rock-n-Raise: 20
Heels To HEaven: 20
Roll Up/V-Up COmbo: 20
Oblique V-Up: 15 ea. side
Leg Climb: 8 ea. side
Mason Twist: 50
Monday, April 4, 2011
P90x Day 29: Plyometrics
After I threw up after the 1st set of jump squats, I was able to make it through Plyometrics. I did pause the DVD twice, once due to the upchuck and the 2nd time was to stretch out my left calf. So I'm very proud that I was able to complete the routine. I probably threw up because I took two fat burners and didn't drink enough water....LESSON LEARNED!!!!!
Plyometrics:
Jump Squats: 1st rep 17; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 24; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 15
Squat Reach Jump: 1st rep 15; 2nd rep 19
Run-Stance Squat Switch Pick-Up: 1st rep 15; 2nd rep 15
Double Airborne Heisman: 1st rep 15; 2nd rep 14
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 36; 2nd rep 24
Mary Katherine Lunge: 1st rep 15; 2nd rep 15
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 25secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 10 ea
Gap Jump: 1st rep 8; 2nd rep 8
Squat Jack: 1st rep 24; 2nd rep 20
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 30secs; 2nd rep 30 secs
Lateral Leapfrog Squat: 1st Rep 30secs; 2nd rep 30 secs
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rel 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Plyometrics:
Jump Squats: 1st rep 17; 2nd rep 17
Run Stance Squat: 1st rep 20; 2nd rep 18
Airborne Heisman: 1st rep 24; 2nd rep 22
Swing Kick: 1st rep 17; 2nd rep 15
Squat Reach Jump: 1st rep 15; 2nd rep 19
Run-Stance Squat Switch Pick-Up: 1st rep 15; 2nd rep 15
Double Airborne Heisman: 1st rep 15; 2nd rep 14
Circle Run: 1st rep 30secs clockwise; 2nd rep 30secs counterclockwise
Jump Knee Tuck: 1st rep 36; 2nd rep 24
Mary Katherine Lunge: 1st rep 15; 2nd rep 15
Leapfrog Squat: 1st rep 20; 2nd rep 20
Twist Combo: 1st rep 30secs one way; 2nd rep 25secs other way
Rock Star Hop: 1st rep 12 ea side; 2nd rep 10 ea
Gap Jump: 1st rep 8; 2nd rep 8
Squat Jack: 1st rep 24; 2nd rep 20
Military March: 1st rep 60secs; 2nd rep 60secs
Run Squat 180 Jump Switch: 1st rep 30secs; 2nd rep 30 secs
Lateral Leapfrog Squat: 1st Rep 30secs; 2nd rep 30 secs
Monster Truck Tire: 1st rep 30 secs; 2nd rep 30secs
Hot Foot: 1st rep 30secs left foot: 2nd rel 30secs right foot
Bonus Round:
Pitch & Catch: 30 secs right hand; 30secs left hand
Jump Shot: 30secs right hand: 30 secs left hand
Football Hero: 60secs.
Sunday, April 3, 2011
P90X Day 28: Chest, Shoulders & Triceps and AB Ripper X
Today was the bestest (yes I know that isn't a word) work-out so far with P90X. It was hard but when I finished the last mason twist, I had to lay on the floor and laugh! I felt so energized and felt that my work-out wasn't complete, so I went to the gym and rode the bike for 20 miles! I can say with confidence that I did what I had to do to "Bring It!"
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 15
In and Out Shoulder Fly: 16
Chair Dip: 10
Plange Push-Up: 15
Pike Press: 8
Side Tri-Rise: 10 Ea. side
Floor Fly: 8 ea. side
Scarecrow: 12
Over Head Extensions: 8
Two Twitch Speed Push-Up: 18
Y-Press: 12
Lying Tricep Extension: 12
Side to Side Push Up: 8
Pour Fly: 12
Side Leaning Tricep Extension: 12 ea. side
One Arm Push-Ups: 8
Weighted Circle: 2 sets
Throw The Bomb: 10 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 20
Fly Row Press: 10
Dumbbell Cross Body Blows: 20 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 25
Reverse Bicycle: 20
Seated Crunchy Frog: 15
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock-n-Raise: 18
Heels to Heaven: 25
V-Up Combo: 25
Oblique V-Up: 15 ea. side
Leg Climb: 10ea. side
Mason Twist: 50
Chest, Shoulders & Triceps:
Slow Motion 3 in 1 Push-Up: 15
In and Out Shoulder Fly: 16
Chair Dip: 10
Plange Push-Up: 15
Pike Press: 8
Side Tri-Rise: 10 Ea. side
Floor Fly: 8 ea. side
Scarecrow: 12
Over Head Extensions: 8
Two Twitch Speed Push-Up: 18
Y-Press: 12
Lying Tricep Extension: 12
Side to Side Push Up: 8
Pour Fly: 12
Side Leaning Tricep Extension: 12 ea. side
One Arm Push-Ups: 8
Weighted Circle: 2 sets
Throw The Bomb: 10 ea. side
Clap Push-Ups: 12
Slo-Mo Throw: 10
Front to Back Tricep Extensions: 10 ea. side
One Arm Balance Push-Up: 20
Fly Row Press: 10
Dumbbell Cross Body Blows: 20 ea. arm
Ab Ripper X:
In & Outs: 25
Bicycle: 25
Reverse Bicycle: 20
Seated Crunchy Frog: 15
Crossed Leg Sit-Up: 20
Fifer Scissor: 20
Hip Rock-n-Raise: 18
Heels to Heaven: 25
V-Up Combo: 25
Oblique V-Up: 15 ea. side
Leg Climb: 10ea. side
Mason Twist: 50
Saturday, April 2, 2011
P90X Day 27: Kenpo X
Today I did a round of Kenpo X and rode the stationary bike for 20 miles. I was able to complete the 20 miles in 72mins, which is 3mins less than what I was able to do last week.
After 27 days, I've gone from 272lbs to 259lbs but I feel that I can do better. How much more would I have lost if I didn't hurt my calf?
After consulting with my coach, I've decided to skip the recovery week and move on to Phase II tomorrow. I expect to not only lose body fat but to also increase my strength and muscle mass. To be perfectly honest, if I keep "Bringing It" I believe that I can achieve my goal of losing a total of 30lbs within the next 33 days.
After 27 days, I've gone from 272lbs to 259lbs but I feel that I can do better. How much more would I have lost if I didn't hurt my calf?
After consulting with my coach, I've decided to skip the recovery week and move on to Phase II tomorrow. I expect to not only lose body fat but to also increase my strength and muscle mass. To be perfectly honest, if I keep "Bringing It" I believe that I can achieve my goal of losing a total of 30lbs within the next 33 days.
Friday, April 1, 2011
Day 26
Today is my cheat/rest day. Tomorrow I will get back into the flow of things with some Kenpo X and will update you on how I did. My first phase of the P90X is over, next week begins my recovery week.
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