P90X Back and Biceps with morning walk.

Today was my first big day back on the treadmill!! I walked slowly at a 3.0 mph to warm up and slowly over the course of 55 mins increased my speed to walking at 4.3 mph. My knee feels good I iced it right after I walked so I am hoping that tonight it continues not to swell. If all goes well I will do this again tomorrow and hopefully every day this week. I am doing to take it day by day and see how my knee feels but I am SO excited right now to be back doing at least some kind of cardio!! 

My ST workout today was by far my hardest ever. My arms really do feel as if they are going to fall off!! It was great, but I am having to fight for the last 3 reps or so, I mean really fight for it! I am still getting used to the 8 -10 rep range, so I am constantly having to change the weights of my DBs to try and get the exact weight I need to maximize lifting as much as possible. Towards the end of the workout my arms started burn in a way that I have not felt in so long. My bicep muscles where absolutely drained! As I was fatigued, my form started to break and I really had to focus on staying strong with my form to the end. This is something I need to work on next time. Also I need to remember to breathe! Why do we want to hold our breath when we are lifting heavy? :)

I am so proud of myself today. I was able to walk this morning, my knee is slowly getting better and I had a great ST session. Today I can rest in knowing that I did all that I could to take myself another step closer towards meeting my goals! 

Daily goals - 

Drink 20 oz of water before breakfast - done 

Take all supplements and vitamins - done 

Stay within caloric range of the day - done 

Drink at least 128oz of water throughout the day - done 

Knee exercises/stretches and ice knee at least 4 times a day - done 

Workout 1 - Morning walk before breakfast. 

Total time - 55.21 mins 

Calories burned - 365

AHR - 121/63%  MHR -  155/81%

Workout 2 - P90X Back and Biceps. 

Total time - 66.53 mins

Calories burned - 638

AHR -144/75%  MHR -  182/95%

P90X Back and Biceps - 

• Wide front rack pull-ups - 8 reps 
  
• Lawnmowers (one arm bent over rows) - 8 reps for each arm with one 48 lb DB. 
  
• Standard 21's - 21 reps with 42.7 lb BB. 
  
• One arm cross body curls - 8 reps with each arm with 31.3 lb DBs. 
  
• Switch grip rack pull-ups - 8 reps 
  
• Elbows out lawnmowers (one arm rows with elbow out to side) - 10 reps with each arm with one 37 lb DB. 
  
• Standing bicep curl - 15 reps with 42.7 BB. 
  
• Bent over one arm concentration curls - 12 reps with each arm with 17.6 lb DBs 
  
• Corn Cob rack Pull-up - 6 reps 
  
• Reverse grip bent over rows - 15 reps with 65 lb BB. 
  
• Two arm open curls - 12 reps with 25.5lb DBs 
  
• Static arm curl - 16 reps with 25.5 lb DBs 
  
• Towel rack pull-ups - 6 reps
  
• Congdon locomotive - 40 reps with 25.5 lb DBs 
  
• Crouching Cohen curl - replaced this with standard curls with BB - 15 reps with 42.7 lb BB.  
  
• One arm corkscrew curl - 10 reps with each arm with 25.5 lb DBs 
  
• Rack chin-ups - 6 reps 
  
• Seated bent over back fly - 23 reps with 11 lb DBs
  
• Two arm Curl up/hammer down - 6 reps with 31.3 lb DBs then, 10 reps with 25.5 lb DBs. 
  
• Two arm hammer curls - 8 reps with 25.5 lb DBs 
  
• Max rep rack pull-ups - 8 reps 
  
• Supermans - 5 reps with 10 sec. hold. 
  
• Two arm in and out hammer curls - 8 reps with 25.5 lb DBs 
  
• Strip-set curls -  4 sets total - 
• Set 1 - 8 reps with 42.7 lb BB 
• Set 2 - 8 reps wtih 42.7 lb BB
  
• Set 3 - 8 reps of two arm curls with 25.5 lb DBs 
  
• Set 4 - 8 reps with 42.7 lb BB. 
  

Totals for the day - 

Time -  121.74 mins 

Calories burned - 1,003

Daily Intake - 

Calories consumed - 1,636

Protein - 31%

Fat - 19%

Carbs - 50%

Meal 1 - 20 oz of water before breakfast. 1 cup of milk, 1/2 cup of frozen blueberries, 1 scoop of protein powder. 1/2 cup of muesli and 2 egg whites cooked into a pancake with 1.33 tbsp. of strawberry jam. 1 cup of black tea with milk. 

Meal 2 -  1 serving of pumpkin custard (egg whites, pumpkin and honey) and 20 oz of water. 

Meal 3 - 1 scoop of protein powder, 8 oz of water and 1/2 cup of frozen strawberries. 20 oz of water. 

Meal 4 - 1.5 servings of homemade ground chicken chili with adobo peppers in chipotle sauce. 40 oz of water. 

Meal 5 - 1/2 cup of muesli, 1/2 cup of yogurt and 1/2 apple. 1 scoop of protein powder with 8 oz of water and 1/2 cup of strawberries. 20 oz of water.