Today was another success. All goals were met and I had a wonderful ST workout!
P90X Shoulders and Arms -
Standing alternating shoulder press -
Set 1 - 6 reps with each arm with 25 lb DBs
Set 2 - 7 reps with each arm with 17 lb DBs
In and out bicep curls (two arm curls, with two DBs, one rep in and one outward) -
Set 1 - 20 reps with 17 lb DBs
Set 2 - 15 reps with 17 lb DBs
Two arm tricep kickbacks -
Set 1 - 15 reps with 11 lb DBs
Set 2 - 15 reps with 11 lb DBs
Deep swimmers press (Start low and come up to bicep curl then straight up to overhead press.)
Set 1 - 12 reps with 17 lb DBs
Set 2 - 15 reps with 17 lb DBs
Full supination concentration curl ( curl, then rotate curl towards chest and squeeze at top) -
Set 1 - 10 reps with each arm with 25 lb DBs
Set 2 - 10 reps with each arm with 25 lb DBs
Chair Dips -
Set 1 - 21 reps
Set 2 - 25 reps
Upright rows -
Set 1 - 12 reps with 17lb DBs
Set 2 - 12 reps with 17 lb DBs
Static arm curl ( two arm curls - hold one arm in curl position while you curl the opposite arm 4 reps then switch, always holding one arm in a static hold while lifting the opposite arm.).
Set 1 - 24 reps - 6 sets of 4 count with 17 lb DBs
Set 2 - 24 reps - 6 sets of 4 count with 17 lb DBs
Flip grip twist tricep kickback ( two grips - one palms up then reverse to palms down)
Set 1 - 15 reps with red P90X resistance band.
Set 2 - 12 reps with red P90X resistance band.
Seated two angle shoulder fly( first angle upright fly, then second bend over fly)
Set 1 - 16 reps with 17 lb DBs
Set 2 - 16 reps with 11 lb DBs
Crouching Cohen curl ( crouch down and place two DBs between knees, two arm curl)
Set 1 - 12 reps with 17 lb DBs
Set 2 - 12 reps with 17 lb DBs
Lying down tricep extensions -
Set 1 - 15 reps with 17 lb DBs
Set 2 - 15 reps with 17 lb DBs
In and out straight arm shoulder flys -
Set 1 - 16 reps with 11 lb DBs
Set 2 - 16 reps with 11 lb DBs
Congdon curls ( two arm bicep curls - standard curl up then hammer curl down).
Set 1 - 15 reps with 17 lb DBs
Set 2 - 15 reps with 17 lb DBs
Side tri raise ( lay on side then with one arm push up then lower body)
Set 1 - 15 reps for each arm
Set 2 - 20 reps for each arm
Core work - Ab ripper X - Total reps - 307
In and outs - 25 reps
Seated bicycle - 50 reps
Seated crunchy frog - 25 reps
Crossed leg sit up - 20 reps
Fifer scissor - 20 reps
Hip rock and raise - 22 reps
Pulse up - heels to heaven - 18 reps
Roll ups/ V combo - 22 reps
Oblique V ups - 25 reps
Leg climb - 30 reps
Mason/side to side twist with legs up - 50 reps
Total time - 66.15 mins
Calories burned - 544
AHR -133/69% MHR - 171/89%
Daily goals -
Drink water first before eating in the morning - done 32oz
Complete my ST workout with core - done
Ice my knee 4-5 times - done
Take all my supplements and vitamins - done
Finish all my water for the day - 128 oz - done
Stay within calorie range for the day - done
Do all of my stretches for my knee plus at least 20 min of yoga - done 30 mins total. I did not wear my HRM during the yoga, so calories burned were only from P90X.
Daily Intake -
Calories consumed - 1,670
Protein - 39%
Fat - 17%
Carbs - 44%
Meal 1 - One buckwheat pancake with 3 tsp. of groud flax seeds, 3 tbsp of low fat yogurt, 1 tbsp of strawberry jam. 3 egg whites scrambled with 1.75 oz of chicken breast. 1 cup of Chi tea and 32 oz of water.
Meal 2 - 3.5 oz of roasted chicken with 1/2 cup of roasted veggies. 1/2 cup of apple juice and 32 oz of water.
Meal 3 - 1 cup of skim milk, 1/2 cup of frozen strawberries and 1 scoop of protein powder and 32 oz of water.
Meal 4 - 1 sweet potato. 1 cup of homemade chicken and brown rice soup. 32 oz of water.
Meal 5 - 1/2 cup of low fat yogurt and 1/2 cup of oatbran.
Meal 6 - 1 scoop of protein powder and water.
