P90X Chest and Back with Abs…

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In: Weight Loss

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.