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.