Wednesday, November 19, 2008

P90x Chest, Shoulders and Triceps

Today was great. I lifted well, I feel wonderful and the swelling of my knee is going down. I did not do my morning cardio today as I did not want to over do a good thing. I wanted to give my knee a rest so that I could continue walking this week without injury.  This was my last P90X workout for awhile as I am going to switch up my weight training for a few weeks, as I do from time to time. I am going back to doing a circuit format on Friday, then after about 2 - 3 weeks I will go back to P90X.  

P90X Chest, Shoulders and Triceps - 
  • Slow motion 3 in 1 push-ups -  20 reps 
  • In and out shoulder flys - 16 reps with 11 lb DBs 
  • Chair dips with one leg - 23 reps 
  • Plange push-ups - 10 reps 
  • Pike Press push-ups - 12 reps 
  • Side tri-rise - 10 reps with each arm. 
  • Floor fly push-ups - 16 reps 
  • Scarecrow - 10 reps with 11 lb DBs 
  • Two arm overhead tricep extension - 8 reps with 19.8 lb DBs in each hand. 
  • Two twitch speed push-ups -  16 reps 
  • Y overhead shoulder press - 8 reps with 19.8 lb DBs 
  • Lying down two arm tricep extension - 10 reps with 19.8 lb DBs in each hand. 
  • Side to side push-ups - 10 reps 
  • Pour flys - 15 reps with 6.6 lb DBs 
  • One arm side leaning tricep extensions - 8 reps for each arm with one 19.8 lb DB
  • One arm push-ups - 13 reps on knees. 
  • Weighted circles - 15 reps with 11 lb. DBs and 25 reps with 6.6 lb DBs 
  • Throw the bomb - 10 reps for each arm with  one 19.8 lb DB
  • Clap/plyo push-ups - 1  clap push up standard then 12 clap/plyo's on knees
  • Slo-mo-throw - 10 reps with 11lb DBs 
  • One arm front to back tricep extensions - 10 reps for each arm with one 19.8 lb DB. 
  • Balance push-ups/T- push-ups - 20 reps 
  • Fly-row-overhead press combo - 8 reps with 19.8 lb DBs, then 8 reps with 11lb DBs 
  • Lying down DB cross body blows - 16 reps with 19.8 lb DBs, then 20 reps with 11 lb DBs

Total time - 49.39 mins 
Calories burned - 436
AHR - 138/72%  MHR - 181/94%

Daily goals - 
Drink at least 20 oz of water before breakfast - done 
Take all supplements and vitamins - done 
Stay within caloric range for the day - done 
Drink at least 128 oz of water throughout the day - done 
Knee stretches/ice knee at least 4 times during the day - done 

Daily Intake - 
Calories consumed - 1,444
Protein - 30%
Fat - 12%
Carbs - 58%

Meal 1 - 1/4 cup of muesli, 3 egg whites, 1/4 scoop of protein powder made into a protein pancake and topped with 3 tbsp of yogurt and 1 tbsp of strawberry jam. 2 cups of black tea with milk and 4o oz of water. 

Meal 2 - 1/2 cup of muesli, 1/2 cup of yogurt and 1/2 apple with 1 tbsp of ground flaxseeds. 20 oz of water. 

Meal 3 - 1 cup of milk, 1/2 cup of frozen strawberries and 1.5 scoop of protein powder. 40 oz of water.  

Meal 4 - 1 cup of Arrowhead Mills bear mush, 1/2 cup of milk, 3 tsp. of fruit sweetener. 40 oz of water.  2 cups of black tea with lemon. 

4 comments:

lynnde said...

Wow! You are really strong...lifting 20 pounds on tricep extentions...I can't wait to get to that wait...right now it just seems like a dream.

wendy (mitchwendy) said...

WOW - look at how many people you have following you now!!!! You Rock girl!!!!

lorna vanderhaeghe said...

It's about targeting the right muscle group when working out.

Justin said...

this was probably my least favorite workout video in the series, really liked the chest and back one the best