P90X - Day 10

Week 2, Day 3

Three days in a row! Woohoo!

What a workout today! Yeah, it was a killer ... I managed to stick through most of it. I faded on the Ab Ripper X routine ... I maxed out, and that was it! I did get the full Shoulders & Arms workout, including the bonus round. Nice steady mix ... shoulders-biceps-triceps ... repeat. I am happy with my results from this workout.

Workout:
Shoulders & Arms/Ab Ripper X
73 min.
burned 446 cal.
HR max: 159
HR ave: 125

Diet:
B: coffee, 1/2 tortilla bread, 1 T. peanut butter, 1 T. honey, FRS Plus (1 serving)
S1: Protein shake
L: 1/2 tortilla bread, 1 slice colby-jack cheese, 4 slices Yves Turkey
S2: whole wheat ciabatta, 1 sl. colby-jack cheese, 4 sl. Yves Turkey, ketchup
D: Morningstar Farms Chicken strips; Tofu scramble with onions & mushrooms & Soy Vay Island Teriyaki sauce; sauted broccolini; salad with mixed greens tomato, cucumber & turnip & salad dressing spritz; turnip slices.
S3: 8 oz. 2% cottage cheese & 1 nectarine.
S4: CLIF Builders protein bar.

From the portion standpoint, I'm over 1 carb & 1 fruit. Will plug in the information at a later time into fitday or gymjournal to get the actual numbers.

Shoulders & Arms:
Alternating Shoulder Presses: 13/5#; 15/5#
In & Out Bicep Curls: 16/5#; 16/10#
Two-arm Tricep Kickbacks: 15/5#; 15/5#
Deep Swimmer's Presses: 15/5#; 15/10#
Full Supination Concentration Curls: 16/10#; 15/10#
Chair Dips: 10; 8
Upright Rows: 14/10#; 12/10#
Static Arm Curls: 16/5#; 16/10#
Flip-grip Twist Tricep Kickbacks: 12/5#; 14/5#
Two-angle Shoulder Flys: 16/5#; 16/5#
Crouching Cohen Curls: 15/5#; 12/10#
Lying-down Tricep Extensions: 15/5#; 8/10#
Bonus Round:
In & Out Straight-arm Shoulder Flys: 16/5# 16/5#
Congdon Curls: 14/10#; 15/10#
Side Tri-Rises: 8; 10

Ab Ripper X: (90)
In & Outs: 25
Bicycles: 20x2
Seated Crunchy Frog: 25