What a fabulous day this was! We are leaving for the weekend to visit our family up in Dallas so I will be taking the weekend off. I wanted todays workout to be a big one and I can say that I gave it my all and it was a success! I rocked it on my push ups today! I am definitely feeling all of them but I was so proud of how well I did. I did a total of 150 push ups and every single one was a “boy” or military push up. I tell you I owe it all to P90X. When I started the program Jan of 08, I could not for the life of me do 2 push ups, but in P90X, the workouts for the chest are geared towards doing SO many varieties of push ups that it has really helped me. I am surprised at how fast I came back from my time off. Last week I was struggling to get back to my normal push up routines but after a few days, I am definitely back! Some sets, especially close grips, I would have to do sets of 5 at a time as opposed to incline and standard where I was stronger. Durning my last ST set I totally was out of juice and I had my post ST cardio left to do. On set 2 of my overhead shoulder press my muscle spoke to me loud and clear.
After my ST I did bike and running intervals. It was great for me to feel the burn in my quads running after being on the bike. I pushed it hard with my cardio but I was definitely drained from my ST. I fell exhausted but amazing! I left the gym with the biggest smile because I knew that I really reached, and I did all that I could to take myself another step closer towards my goals!
Hope everyone has a productive weekend and you reach all your goals. Stay strong and focused and always….REACH HIGH!!!
3/27 – Full body ST with post ST cardio.
Seated rows – 3 sets of 10 reps at 90 lbs
Body chops with DB – 3 sets of 15 with one 20 lb DB
Horizontal chops with cable – 3 sets of 15 reps for each side at 20 lbs
Prone Jackknifes with MB – 3 sets of 10 reps holding a 12 lb MB.
Crunch with MB – 3 set of 10 reps holding a 12 lb MB
Plank holds to failure – 3 reps
Single leg incline lunge – 15 reps for each leg holding one 15 lb DB
Single leg touchdown squats – 15 reps for each leg.
Push ups – 150 total
Standard – 58 reps
Step incline – 45 reps
Close grip -15 reps
Bosu ball – 32 reps
Lat pulldowns – 4 sets –
Set 1 – 20 reps at 90lbs
Set 2 – 8 reps at 105 lbs
Set 3 – 8 reps at 105 lbs
Set 4 – 10 reps at 90 lbs
One arm rows – 2 sets –
Set 1 – 10 reps for each arm with one 35 lb DB
Set 2 – 10 reps for each arm with one 30 lb DB
Prone lateral flys – 3 sets
Set 1 – 15 reps with 7.5 lb DBs
Set 2 – 12 reps with 7.5 lb DBs
Set 3 – 12 reps with 7.5 lb DBs
Single arm front raise – 3 sets –
Set 1 – 10 reps for each arm with one 15 lb DB
Set 2 – 15 reps for each arm with one 12.5 lb DB
Set 3 – 10 reps for each arm with one 12.5 lb DB
BB curls – 3 sets of 21’s with a 30 lb BB
Alternating Bicep curls – 3 sets –
Set 1 – 10 reps for each arm with 25 lb DBs
Set 2 – 10 reps for each arm with 17.5 lb DBs
Set 3 – 10 reps for each arm with 25 lb DBs
Runner curls – 3 sets –
Set 1 – 20 reps for each arm with 10 lb DBs
Set 2 – 15 reps for each arm with 15 lb DBs
Set 3 – 25 reps for each arm with 10 lb DBs
Tricep pulldowns – 4 sets
Set 1 and 2 – 10 reps at 50 lbs
Set 3 – 10 reps at 40 lbs
Set 4 – 15 reps at 40 lbs
Single arm lateral raise – 3 sets –
Set 1 -15 reps for each arm with one 15 lb DB
Set 2 – 15 reps for each arm with one 12.5 lb DB
Single arm tricep pulldown – 3 sets –
Set 1 – 20 reps for each arm at 40 lbs
Set 2 – 12 reps for each arm at 40 lbs
Set 3 – 7 reps for each arim at 50 lbs
Seated shoulder press – 2 sets –
Set 1 – 10 reps at 50 lbs
Set 2 – 6 reps at 40 lbs
Post ST cardio – Bike – 6 miles / Run – 2 miles
11 mins on bike – 3 miles
10 min run on tread – 1 mile
11.38 mins on bike – 3 miles
10 min run on tread – 1 mile
Total time – 165 mins
Calories burned – 1,606
AHR – 141 MHR -186
Calories consumed – 1,132*** Does not include dinner as we are leaving for our trip to Dallas. Will log and post dinner later tonight.
Weekly totals –
Time – 358 mins
Calories burned – 3,672
Pushups – 240 reps