P90X Chest, Shoulders and Triceps...

Yesterday was great. My leg is feeling stronger!! I had to modify some of the moves in my cardio today as I was doing Drill Max and could not do the high impact moves due to my injury. It worked well however for a good way to get my HR up and give me the right about of challenge without pushing it too hard. My weight session was great. I lifted well. My chest was sore from all the push ups on Tuesday but I "pushed" through.  I can really see the benefits of logging each exercise with reps and weight as last night I was able to read how my shoulder work has increased in such a short amount of time.

Never forget that progress comes in many forms...from the scale, inches lost, increase in aerobic fitness, lowering of your resting heart rate, increase in muscle mass and strength and improving your dietary habits which will last a life time!  Lets work hard to progress every day in some way or another, always taking a step forward in the right direction! 

Workout 1 - 20 min walk with 25 mins of Cathe Drill Max - warm up repeat only. 

Time -  45 mins 

Calories burned - 184 

AHR - 51% , 53% MHR - 73%, 68% 

Workout 2 - 35 min warm up with Cathe Drill Max - warm up repeat and Drill 1,2 and 3 cardio segments modified followed by P90X Chest, Shoulders and Triceps - 

• Slow motion 3 in 1 push ups - 15 reps 
  
• Standard push ups - 20 reps 
  
• In and out shoulder flys - 10 reps with 11lb. DBs 
  
• One legged chair dips - 30 reps 
  
• Plange push ups - 8 reps 
  
• Pike press push ups - 12 pres 
  
• Side tri rises - 24 reps total - 12 reps each side 
  
• Floor fly push ups - 12 reps 
  
• Scarecrows - 12 reps with 11lb. DBs 
  
• Overhead tricep extensions / Skull crushers - 20 reps with one 25lb. DB 
  
• Two twitch speed push ups - 20 reps 
  
• Standing Y shoulder presses - 24 reps total - 8 reps with 17.5 lb DBs, 8 reps with 11.b DBs and 8 reps with 6.6 lb DBs 
  
• Two arm lying down tricep extensions - 20 reps with 17.5lb DBs 
  
• Side to side push ups - 10 reps 
  
• Straight arm pour flys - 12 reps with 11lb DBs 
  
• Side leaning tricep extensions - 30 reps total - 15 reps each arm with one 17.5 lb DB 
  
• Weighted shoulder circles - 30 reps with 6.6 lb DBs 
  
• Throw the bomb/ single arm overhead tricep extension - 24 reps total - 12 rep each arm with 17.5 lb DBs 
  
• Diamond push ups - 7 reps 
  
• Slo mo throws/ 3 move seated straight arm fly combo - 12 reps with 11lb DBs 
  
• Front to back overhead tricep extensions - 24 reps total - 12 reps each arm with one 17.5 lb DB
  
• One arm balance push ups - 10 reps 
  
• Standing fly, row, shoulder press combo - 12 reps with 11lb DBs 
  
• Lying down dumbbell cross body blows - 30 reps total - 15 each arm with 17.5 lb DBs 
  

Total time -  92 mins 

Calories burned - 473 

AHR - 56% MHR - 86% 

Totals for the day - 

Time - 137 mins 

Calories burned - 657

Push ups - 117 

Caloric deficit - 757

Totals for the week - 

Time - 413

Calories burned - 1,541

Caloric deficit - 2,493 

Pushups - 274