Keep pressing on!

Today was a great start to the week. I switched from using my P90x bands to doing rack pull ups. This was amazing, it took the level of intensity up quite a bit which was just what I needed! As with anything, I am going to have to work on these and improve my reps and form as I progress, but for my first day I think I did really well. 

I used a mix of heavy and lighter weights today which gave me a burn in my biceps that I have never had! On my barbell curls, my form was good up until rep 6 on my heavy sets, so I need to be sure and watch my back and keep my arms isolated.  Other than that I felt strong and my form was great on all other sets.  The mix of burning out my arms and back then running on the tread gave me a real challenge.  It is always a good idea to mix up your training and I feel I did just that today!! 

Workout 1 - P90X Back and Biceps DVD with 30 mins of running intervals. 

Warm up - 10 mins of butt kicks, high knees, jumping jacks, walking lunges, squats, round house kicks, hammer punches and skaters. 

Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 

• Wide front rack pull-ups - 15 reps 
  
• Lawnmowers - 30 reps total - 15 each arm with 35.7 lb. dumbbells 
  
• Twenty ones - 21 reps  - 17.5 lb dumbbells 
  
• One arm cross body curls - 24 reps total - 12 reps each arm with 17.5 lb dumbbells 
  
• Switch grip pull-ups - 50 reps total over 4 sets 

Treadmill intervals 10 mins - 2 mins at 5.0 mph then 8 mins at 6.0 mph 

• Elbows out lawnmowers - 30 reps total - 15 reps each arm with 17.5 lb dumbbells 
  
• Standing barbell curls - 16 reps total with 55 lb. barbell - set 1 - 10 reps , set 2 - 6 reps 
  
• One arm concentration curls pyramid set -  74 reps total - 7 reps with 25 lb. dumbbells,  10 reps each arm with 17.5 lb dumbbells and 20 reps each arm with 11 lb dumbbells.  
  
• Reverse grip bent over rows - 20 reps with 55 lb barbell

Treadmill intervals 5 mins -  

1 min at 6.0 mph

1 min at 7.0 mph

1 min at 8.0 mph 

1 min at 7.0 mph 

1 min at 6.0 mph

• Open arm curls - 15 reps with 17.5 lb dumbbells 
  
• Static arm curls - 16 reps with 17.5 lb. dumbbells 
  
• Congdon Locomotive -  40 reps total - 20 each arm with 17.5 lb dumbbells 
  
• Crouching Cohen curls - 12 reps with 17.5 lb dumbbells 
  
• One arm corkscrew curls - 40 reps total - 20 each arm with 17.5 lb dumbbells 
  
• Rack chin ups - 8 reps 
  
• Seated bent over back flys - 20 reps with 11.lb dumbbells 
  
• Curl up- hammer down curls - 20 reps with 17.5 lb dumbbells 

Treadmill intervals 5 mins -  

1 min at 6.0 mph

1 min at 7.0 mph

1 min at 8.0 mph 

1 min at 7.0 mph 

1 min at 6.0 mph 

• Hammer curls - 20 reps with 17.5 lb dumbbells 
  
• Rack pull ups - 13 reps 
  
• Supermans with 15 second hold between sets - 5 reps 
  
• In and out hammer curls - 16 reps with 17.5 lb dumbbells 
  
• Strip set curls - 32 reps total - 8 reps with 55 lb barbell, 8 reps with 25 lb dumbbells, 8 reps with 17.5 lb dumbbells and 8 reps with 11 lb dumbbells. 

Total time - 110.34 mins 

Calories burned - 1,102 

AHR -  77% - Zone 3, MHR - 97% - Zone 5 

Caloric deficit - 800