Round 3 P90X/Insanity Hybrid: Day 73 - Shoulders & Arms and ARX

I decided to change things up a little this morning by going with heavier weights.  I was exhausted that I had no chance of finishing the bonus round.  It still was a great work-out.


Shoulders & Arms
Alternating Shoulder Press: (40lbs) 1st Time 10; 2nd Time 8
In & Out Bicep Curl: (40lbs) 1st Time: 10; 2nd Time 8
Two Arm Tricep Kickback: (25lbs) Time 12; 2nd Time 10
Deep Swimmer Press: (40lbs)1st Time 10 2nd Time 8
Concentration Curls: (40lbs)1st Time 8; 2nd Time 8
Chair Dip: 1st Time 30; 2nd Time 20
Upright Row: (25lbs) 1st Time 12; 2nd Time 12
Static Arm Curl: 1st Time: (25lbs) 16; 2nd Time 16
Flip-Grip Triceps Kickback: (20lbs)1st Time 10; 2nd Time 10
Seated 2-Angle Shoulder Fly:  (20lbs)1st Time 16; 2nd Time 16
Crouching Cohen Curl:(25lbs) 1st Time 12; 2nd Time 10
Lying Down Triceps Extension:(40lbs) 1st Time 8; 2nd Time 8


Ab Ripper X:
In & Outs:  25
Seated Bicycle:  20
Reverse Seated Bicycle:  20
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise:20
Heels To Heaven:  20
Roll Up/V-Up Combo:  20
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Day 72 - 3 Mile Jog

After completing my 3 mile jog, I decided to do some chest work.

2 Sets of 10 w/ 50lbs
2 Sets of 10 w/60lbs
2 Sets of 8 w/70lbs
2 Sets of 6 w/80lbs
2 Sets of 4 w/90lbs

Needless to say my chest was on fire by the time that I finished.  This is a nice combo; cardio for 45 minutes and resistance training for another 15mins.

Round 3 P90X/Insanity Hybrid: Day 71 - 4 Mile Jog

I'm going to take a break from Insanity.  I've developed a strong passion for jogging, so I will use it to replace Insanity for the next couple of days.

Round 3 P90X/Insanity Hybrid: Days 69-70

Day 69 - 3 Mile Jog!!!: Jogged 3 miles in 38 minutes

Day 70 - Chest & Back and ARX: I'm not thrilled with my numbers this morning.  But overall it was a productive work-out.  I'm re-training myself to go down deeper with my push-ups so I didn't come close to my 300 push-ups today.

Chest & Back
Standard Push-Up: 1st Time: 30; 2nd Time: 30
Shrugs: (50lbs)1st Time: 30; 2nd Time: 25
Military Push-Ups: 1st Time: 25; 2nd Time: 25
Heavy Pants(50lbs): 1st Time: 20; 2nd Time: 12
Wide Push-Ups: 1st Time: 25; 2nd Time: 20
Lawnmower(50lbs): 1st Time: 12; 2nd Time: 15
Decline Push-ups: 1st Time: 20; 2nd Time: 20
Shrugs(50lbs): 1st Time: 30; 2nd Time: 25
Diamond Push-Ups: 1st Time: 20; 2nd Time: 20
Lawnmower(50lbs): 1st time: 15; 2nd Time: 15
Dive Bombers: 1st Time: 15; 2nd Time: 15
Heavy Pants(50lbs): 1st Time: 15; 2nd Time: 15

Ab Ripper X:
In & Outs:  25
Seated Bicycle: 20
Seated Crunchy Frog:  20
Wide Leg Sit-Up:  20
Crossed Leg Sit-Up: 25
Fifer Scissor:  20
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  20
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Days 67-68

Day 67: Max Cardio Conditioning: - My stamina in increasing every week. I feel that I'm performing much better than last week.


Day 68: Plyometrics: This morning was incredibly tough after stuffing my face yesterday.  I'm pleased with the effect but not the results.

Round 3 P90X/Insanity Hybrid: Day 66 - Shoulders & Arms and ARX

After yesterday's break day, I was ready this morning to go all out!!! My strength has improved to the point that I'm actually considering going a little heavier with the weights.


Shoulders & Arms
Alternating Shoulder Press: (30lbs) 1st Time 12; 2nd Time 10
In & Out Bicep Curl: (25lbs) 1st Time: 16; 2nd Time16
Two Arm Tricep Kickback: (20lbs) Time 12; 2nd Time 12
Deep Swimmer Press: (30lbs)1st Time 12 2nd Time 12
Concentration Curls: (25lbs)1st Time 12; 2nd Time 12
Chair Dip: 1st Time 30; 2nd Time 25
Upright Row: (30lbs) 1st Time 12; 2nd Time 12
Static Arm Curl: 1st Time: (25lbs) 16; 2nd Time 16
Flip-Grip Triceps Kickback: (20lbs)1st Time 12; 2nd Time 12
Seated 2-Angle Shoulder Fly:  (20lbs)1st Time 16; 2nd Time 16
Crouching Cohen Curl:(25lbs) 1st Time 12; 2nd Time 12
Lying Down Triceps Extension:(30lbs) 1st Time 15; 2nd Time 15
Shoulder Fly: (10lbs)1st Time 16; 2nd Time 16
Cogdon Curl:(30lbs) 1st Time 12; 2nd Time 10
Side Tri-Rise: 1st: 20 ea. side; 2nd: 16 ea. side


Ab Ripper X:
In & Outs:  20
Seated Bicycle:  20
Reverse Seated Bicycle:  15
Seated Crunchy Frog:  15
Wide Leg Sit-Up:  20
Fifer Scissor:  20
Hip Rock-n-Raise: 18
Heels To Heaven:  18
Roll Up/V-Up Combo:  20
Oblique V-Up: 20 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Day 65 - Pure Cardio and Cardio Abs

I'm feeling great after this work-out.  I think that this work-out was what I needed to get the work/holiday week started!

Round 3 P90X/Insanity Hybrid: Day 64 - Chest & Back and ARX

After taking a full week off from resistance training, it feels good to he back to it.  My numbers are off from my normal numbers but that will change.

Chest & Back
Standard Push-Up: 1st Time: 40; 2nd Time: 30
Shrugs: (50lbs)1st Time: 25; 2nd Time: 25
Military Push-Ups: 1st Time: 25; 2nd Time: 20
Heavy Pants(50lbs): 1st Time: 20; 2nd Time: 20
Wide Push-Ups: 1st Time: 25; 2nd Time: 30
Lawnmower(50lbs): 1st Time: 20; 2nd Time: 20
Decline Push-ups: 1st Time: 25; 2nd Time: 20
Shrugs(50lbs): 1st Time: 25; 2nd Time: 25
Diamond Push-Ups: 1st Time: 25; 2nd Time: 20
Lawnmower(50lbs): 1st time: 20; 2nd Time: 20
Dive Bombers: 1st Time: 20; 2nd Time: 20
Heavy Pants(50lbs): 1st Time: 12; 2nd Time: 15

Ab Ripper X:
In & Outs:  20
Seated Bicycle:  20
Reverse Seated Bicycle:  20
Seated Crunchy Frog:  20
Wide Leg Sit-Up:  20
Fifer Scissor:  18
Hip Rock-n-Raise: 15
Heels To Heaven:  15
Roll Up/V-Up Combo:  15
Oblique V-Up: 15 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  40

Round 3 P90X/Insanity Hybrid: Day 58 - 63

Rest, Recuperation and Recharge

Round 3 P90X/Insanity Hybrid: Day 58

I decided this morning that I'm going to take a week off.  I will continue to eat properly but no P90X or Insanity until next Sunday.

Round 3 P90X/Insanity Hybrid: Day 57 - Chest & Back and ARX

I love this routine.  My chest and back are on fire!!!!  My push-up numbers are not what I expected.....I have to step it up!!!

Chest & Back
Standard Push-Up: 1st Time: 40; 2nd Time: 40
Shrugs: (50lbs)1st Time: 20; 2nd Time: 20
Military Push-Ups: 1st Time: 25; 2nd Time: 30
Heavy Pants(50lbs): 1st Time: 15; 2nd Time: 15
Wide Push-Ups: 1st Time: 30; 2nd Time: 30
Lawnmower(50lbs): 1st Time: 1st Time: 15; 2nd Time: 15
Decline Push-ups: 1st Time: 25; 2nd Time: 30
Shrugs(50lbs): 1st Time: 20; 2nd Time: 20
Diamond Push-Ups: 1st Time: 25; 2nd Time: 25
Lawnmower(50lbs): 1st time: 15; 2nd Time: 15
Dive Bombers: 1st Time: 20; 2nd Time: 20
Heavy Pants(50lbs): 1st Time: 12; 2nd Time: 15

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  25

Round 3 P90X/Insanity Hybrid: Day 56 - Kenpo X

After kicking and punching my way to burning 860 calories, I'm looking forward to getting back on my grind with chest and back tomorrow.

Round 3 P90X/Insanity Hybrid: Day 55 - Legs, Back and ARX

Starting next week, I'm going to alternate this every other week with Plyometrics.

Legs & Back
Balance Lunges: 20 reps ea. leg
Calf Raises: 25
Reverse Grip Chin-Up: 20 (50lbs)
Super Skater: 20 ea. leg
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 15(50lbs)
Step Back Lunge: 20 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:20(50lbs)
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 15 ea. leg
Switch Grip Pull-Up: 15(50lbs)
3Three Way Lunge:5 sets
Sneaky Lunge: 20
Reverse Grip Chin-Up: 20(50lbs)
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. leg
Wide Front Pull-Up: 15(50lbs)
Groucho Walk: 45 secs.
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20(50lbs)
Speed Squats: 30 ea. leg
Switch Grip Pull-Ups: 15(50lbs)

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Day 54 - Pure Cardio & Cardio Abs

I had to bring my "A" game this morning.  Mission accomplished!!!

Round 3 P90X/Insanity Hybrid: Day 52-53 - Shoulders & Arms and ARX

WELCOME TO THE GUN SHOW!!!!

I had a failure to launch on day 52.  So this morning I had to make up the session.  This work-out sneaks up on you.  The first 3 movements are pretty basic but that second round is where the burn starts.  By switching between low reps/high weights and high reps/low weights every week, my arms are bigger that they have ever been.

Shoulders & Arms
Alternating Shoulder Press: 40lbs1st Time 12; 2nd Time 10
In & Out Bicep Curl: 30lbs1st Time: 16; 2nd Time16
Two Arm Tricep Kickback: 25lbs 1 Time 12; 2nd Time 12
Deep Swimmer Press: 40lbs 1st Time 10; 2nd Time 10
Concentration Curls: 30lbs 1st Time 10; 2nd Time 12
Chair Dip: 1st Time 35; 2nd Time 30
Upright Row: 1st Time 40lbs 12; 2nd Time 12
Static Arm Curl: 1st Time 30lbs16; 2nd Time 16
Flip-Grip Triceps Kickback: 25lbs1st Time 10; 2nd Time 10
Seated 2-Angle Shoulder Fly: 20lbs 1st Time 16; 2nd Time 16
Crouching Cohen Curl: 30lbs1st Time 12; 2nd Time 12
Lying Down Triceps Extension: 40lbs 1st Time 12; 2nd Time 12
Shoulder Fly: 10lbs1st Time 16; 2nd Time 16
Cogdon Curl: 30lbs 1st Time 12; 2nd Time 12
Side Tri-Rise: 1st: 15 ea. side; 2nd: 15 ea. side

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  20
Roll Up/V-Up Combo:  20
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist: 45

Round 3 P90X/Insanity Hybrid: Day - 51 Plyometrics

I decided to take a break from logging my reps and numbers.  I'm just going to detail the effort and intensity.  I give myself a "B" in both categories.  My legs are sore from jogging on Saturday and Sunday, but I felt strong and was able to BRING IT!!!!!

Round 3 P90X/Insanity Hybrid: Day 50 - Chest & Back and ARX

330 Push-ups done today!!!  Even though my weight is going down my strength is still increasing.  The goal is to reach 400 push-ups my Christmas.


Chest & Back
Standard Push-Up: 1st Time: 40; 2nd Time: 40
Shrugs: 1st Time: (50lbs)30; 2nd Time: 30
Military Push-Ups: 1st Time: 30; 2nd Time: 20
Heavy Pants: 1st Time: (50lbs)15; 2nd Time: 15
Wide Push-Ups: 1st Time: 30; 2nd Time: 25
Lawnmower: 1st Time: (50lbs)15; 15
Decline Push-ups: 1st Time: 25; 2nd Time: 25
Shrugs: 1st Time: (50lbs)30; 2nd Time: 25
Diamond Push-Ups: 1st Time: 30; 2nd Time: 25
Lawnmower: 1st time: (50lbs)15; 2nd Time: 15
Dive Bombers: 1st Time: 20; 2nd Time: 20
Heavy Pants: 1st Time: 12(50lbs); 2nd Time: 15(50lbs)

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Day 49 - Kenpo X

I was going to either take the day off or do X-Stretch this morning.  Being that I felt pretty good this morning, I went with Kenpo X.  After burning 1050 calories I'm glad that I did.

Round 3 P90X/Insanity Hybrid: Day 48 - Legs & Back and ARX

This was tough!!!!!  I quickly decided that today was not the day to add weights to the leg exercises.  After Wednesday's Plyometrics this was a true struggle.

TGIF!!!!

Legs & Back
Balance Lunges: 20 reps ea. leg
Calf Raises: 25
Reverse Grip Chin-Up: 20 (50lbs)
Super Skater: 20 ea. leg
Wall Squats: Hold for 90secs.
Wide Front Pull-Up: 15(50lbs)
Step Back Lunge: 20 ea. side
Alternating Side Lunge: 24
Closed Grip Overhand Pull-Up:20(50lbs)
Single-Leg Wall Squat: 60secs.
Deadlift Squat: 15 ea. leg
Switch Grip Pull-Up: 15(50lbs)
3Three Way Lunge:5 sets
Sneaky Lunge: 20
Reverse Grip Chin-Up: 20(50lbs)
Chair Salutations: 90secs
Toe-Roll Iso Lunge: 20 ea. leg
Wide Front Pull-Up: 15(50lbs)
Groucho Walk: 45 secs.
Calf Raises: 75
Closed Grip Overhand Pull-Up: 20(50lbs)
Speed Squats: 30 ea. leg
Switch Grip Pull-Ups: 15(50lbs)

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50

Round 3 P90X/Insanity Hybrid: Day 47 Insanity's Upper Body Work-Out and 100 Push-Ups

WOW!!!!!  That's the only way to describe this work-out.  I feel like I got beat up!!!

Upper Body Work-Out
360 Degree Shoulder Press(25lbs): 1st Set: 15;  2nd Set: 12; 3rd Set: 10
Pulse Bicep Curls(25lbs): 1st Set: 16; 2nd Set: 10; 3rd Set: 8
In & Out Abs w/Tricep Push-Ups:1st Set: 12; 2nd Set: 10; 3rd Set:8
Squat Bicep Curls(25lbs): 1st Set: 12; 2nd Set: 12; 3rd Set: 12
180 Degree Lateral Raises(25lbs): 1st Set 12; 2nd Set: 10; 3rd Set: 8
Elevated Tricep Dips: 1st Set: 30; 2nd Set: 30; 3rd Set: 25
Full Rotation Flys(25lbs): 1st Set: 12; 2nd Set: 10; 3rd Set: 8
Push-Ups w/Front Raises(10lbs): 1st Set: 12; 2nd Set: 10; 3rd Set: 10
High Knees w/Twist: 1st Set: 30sec; 2nd Set: 20sec ; 3rd Set: 20sec
Chest Press w/Leg Raises(50lbs): 1st Set: 12; 2nd Sec: 10; 3rd Set: 8
Bent Over Rows/Flys(25lbs): 1st Set: 12; 2nd Set: 10; 3rd Set: 8

Push-Ups:
Regular Push-Ups: 1st Set: 30; 2nd Set: 20
Diamond Push-Ups: 1 Set 30; 2nd Set: 20

Round 3 P90X/Insanity Hybrid: Day 46 - Plyometrics

I burned a total of 1098 calories this morning.  I hate to say it but I actually enjoy this routine.  It's tough and it gets the heart racing but you can't beat the cardio and leg combo that you get with plyos.

Plyometrics:
Jump Squats: 1st time 22; 2nd time 22
Run Stance Squat: 1st time 20; 2nd time 20
Airborne Heisman: 1st time 22; 2nd time 22
Swing Kick:  1st time 20;  2nd time 20
Squat Reach Jump:  1st time 20; 2nd time 20
Run-Stance Squat Switch Pick-Up:  1st time 16; 2nd time 16
Double Airborne Heisman:  1st time 18; 2nd time 18
Circle Run:  1st time 60secs clockwise;  2nd time 60secs counterclockwise
Jump Knee Tuck:  1st time 26;  2nd time 28
Mary Katherine Lunge:  1st time 16;  2nd time 16
Leapfrog Squat: 1st time 22; 2nd time 22
Twist Combo: 1st time 30secs one way;  2nd time 25secs other way
Rock Star Hop:  1st time 12 ea side; 2nd time 12 ea
Gap Jump: 1st rep 1st time 8;  2nd time: 8
Squat Jack: 1st time 24; 2nd time 24
Military March: 1st time 60secs;  2nd time 60secs
Run Squat 180 Jump Switch: 1st time30 secs; 2nd time 30secs
Lateral Leapfrog Squat: 1st time 30 secs  2nd time 30secs
Monster Truck Tire: 1st time 30 secs;  2nd time 30secs
Hot Foot:  1st time 60secs left foot:  2nd time 60secs 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.

Round 3 P90X/Insanity Hybrid: Day 45 - Shoulders & Arms; 150 Push-Ups & ARX

I've decided to up the intensity by adding 150 push-ups at the end of my resistance work-outs.  I feel like my twitter avi looks! lol!!


Shoulders & Arms
Alternating Shoulder Press: 1st Time 8(40lbs); 2nd Time 8(40lbs)
In & Out Bicep Curl: 1st Time: 16(25lbs); 2nd Time16(25lbs)
Two Arm Tricep Kickback: 1 Time 10(20lbs); 2nd Time 10(20lbs)
Deep Swimmer Press: 1st Time 10(40lbs); 2nd Time 8(40lbs)
Concentration Curls: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Chair Dip: 1st Time 30; 2nd Time 28
Upright Row: 1st Time 10(40lbs); 2nd Time 10(40lbs)
Static Arm Curl: 1st Time 16(25lbs); 2nd Time 16(25lbs)
Flip-Grip Triceps Kickback: 1st Time 10(20lbs); 2nd Time 10(20lbs)
Seated 2-Angle Shoulder Fly: 1st Time 16(25lbs); 2nd Time 16(25lbs)
Crouching Cohen Curl: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Lying Down Triceps Extension: 1st Time 8(40lbs); 2nd Time 8(40lbs)
Shoulder Fly: 1st Time 16(10lbs); 2nd Time 16(10lbs)
Cogdon Curl: 1st Time 10(25lbs); 2nd Time 10(25lbs)
Side Tri-Rise: 1st: 25 ea. side; 2nd: 15 ea. side

Push-Ups:
Regular Push Ups: 1st time: 30; 2nd Time 20
Military Push-Ups: 1st time: 30; 2nd time: 20
Diamond Push-Ups: 1st time: 30; 2nd time: 20

Ab Ripper X:
In & Outs:  25
Seated Bicycle:  25
Reverse Seated Bicycle:  25
Seated Crunchy Frog:  25
Wide Leg Sit-Up:  25
Fifer Scissor:  25
Hip Rock-n-Raise: 25
Heels To Heaven:  25
Roll Up/V-Up Combo:  25
Oblique V-Up: 25 ea. side
Leg Climb: 12 ea. leg
Mason Twist:  50