Thursday, November 13, 2008

P90X Chest and Back with Abs...

Another great day of P90X! My arms are shaking! I feel good, as if I really got a killer workout in. I am really starting to miss my runs and the rush I get from cardio, but I have to say that my heavier weights gave me quite a rush today! I added some weight to my DBs for my one arm rows, so it is now 48lbs. I needed a weight that was heavy enough for 8-10 reps and where the last 3 reps I am fighting for it while maintaining form. It was wonderful, it burned - in a good way of course and sent my HR way up! That is one sure way to get your heart pumping....lift heavy!! I also changed another set of DBs to where I had a middle weight for DB flys and curls, 20.5 lbs. So now I have the 17.6, 20.5 and 28.2 lb DBs which gives me a wide range. This worked well for me today with my flys. It gave me a good challenge and a much needed burn.

I did a warm up before P90x that really worked me hard. It was great to get some lifting in before the push ups and pull ups started! Those really wear you down! I finished today with the ever so awesome ab ripper x! In the end I was exhausted, but I was SO proud that I once again pushed it and made the most of this time. My knee is doing so much better today, again the swelling as gone down, but I still need to give it a few more days of rest before starting up my walks/runs again. I think tomorrow I am going to try Kenpo and see how that works. Kicking does not seems to give me any problems, unlike plyo, so maybe it will work well. I may also try to do the leg conditioning at the end of Cathe's Kick max dvd. That always gives me such a good burn in the legs!

Hope everyone has a fabulous day!! Work hard, Reach high!!!

Warm up - (not part of P90X) -

Incline DB press - 2 sets of 12 reps with 20.5 lb DBs
Incline DB flys - 2 sets of 8 reps with 20.5 lb DBs
Bench press - 2 sets of 12 reps with 56.4 lb BB
Barbell pullovers - 2 sets of 8 reps with 56.4 lb BB

P90X Chest and Back with Ab Ripper X -

Standard Military push-ups -
Set 1 - 22 reps
Set 2 - 20 reps

Wide front pull-ups -
Set 1 - 10 reps
Set 2 - 7 reps

Military Close grip push-ups -
Set 1 - 15 reps
Set 2 - 18 reps

Reverse grip chin-ups -
Set 1 - 6 reps
Set 2 - 6 reps

Wide-fly military push-ups -
Set 1 - 17 reps
Set 2 - 18 reps

Close grip overhead pull-ups -
Set 1 - 7 reps
Set 2 - 7 reps

Decline military push-ups -
Set 1 - 18 reps
Set 2 - 15 reps

Heavy pants ( bent over rows, I use a barbell) -
Set 1 - 20 reps with 56.4 lb BB
Set 2 - 15 reps with 56.4 lb BB

Diamond military push-ups -
Set 1 - 15 reps
Set 2 - 10 reps

Lawnmowers ( bent over one arm rows) -
Set 1 - 10 reps for each arm with one 48lb DB
Set 2 - 8 reps for each arm with one 48 lb DB

Dive-bomber push -ups ( also known as Hindu push ups)-
Set 1 - 13 reps
Set 2 - 12 reps

Back flys -
Set 1 - 20 reps with 11 lb DBs
Set 2 - 22 reps with 11 lb DBs

Ab Ripper X - total reps - 315 reps

In and outs - 25 reps
Seated bicycle - 50 reps
Seated crunchy frog - 20 reps
Crossed leg/wide leg sit up - 25 reps
Fifer scissor - 25 reps
Hip rock and raise - 20 reps
Pulse-up/heels to heaven - 16 reps
Roll-up/V-up combo - 25 reps
Oblique V-up - 25 reps
Leg climb - 34 reps
Mason twist - side to side twist - 50 reps

Total time for the day - 67 mins
Calories burned - 583
AHR - 136/71% MHR - 174/91%
Push-ups - 193 reps

Daily Goals -
Drink 20 oz of water before breakfast - done
Take all supplements and vitamins - done
Drink at least 128 oz of water - done
Stay within calorie range for the day - done
Do knee exercises and at least 20 mins of yoga - knee exercises - done /yoga - no
Ice knee 4-5 times a day - done

Daily Intake -
Calories consumed - 1,483
Protein - 27%
Fat - 21%
Carbs - 52%

Meal 1 - 20 oz of water before meal. 2 Buckwheat pancakes with 4 tbsp of low fat yogurt, 1 tbsp of strawberry jam and 1 cup of black tea.

Meal 2 - 1 cup of homemade Chicken and brown rice soup. 20 oz of water.

Meal 3 - 1 scoop of protein powder. 1 cup of skim milk and 1/2 cup of frozen strawberries. 40 oz of water.

Meal 4 - 1/2 cup of oatbran, 1/2 apple, 1/2 cup of low fat yogurt and 1 tbsp of ground flax seeds.

Meal 5 - 1/2 cup of muesli, 1/2 cup of skim milk. 3 egg whites scrambled with 1 egg. 20 oz of water.











3 comments:

Jennifer Harrison said...

Hi Jen! I know people rant and rave about that P90X workout - I have never done it - hmm, looks GREAT! :) Jen H.

ChasingPavement said...

Wow now thats what I call a work out! Great job! Are you doing the classic version or the lean version?

JocelynD said...

Okay so I found your page through other bloggers and just had to say I LOVE P90X! The X+ vids are a good addition too when you get bored :) Great job!!