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.