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.