P90X - Day 10
Week 2, Day 3
Workout:
Shoulders & Arms
66 min.
burned 441 cal.
HR max: 153
HR ave: 122
Ab Ripper X
done ... but I forgot to restart the HR monitor, so I don't have those numbers.
133 ab exercises done.
The first thing I noticed about this workout. I was able to do the arm circles without the horrific burn ... I didn't have to pause & give my shoulders a break!! Woo hoo! :D
Shoulders & Arms:
Alternating Shoulder Presses: 10#, 15 reps; 10#, 12 reps (increased my weights)
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps (increased my weights)
Two-arm Tricep Kickbacks: 5#, 15 reps; 5#, 15 reps
Deep Swimmer's Presses: 10#, 12 reps; 10#, 12 reps (increased my weights)
Full Supination Concentration Curls: 10#, 12 reps; 10#, 14 reps (increased my weights ... these were pretty tough)
Chair Dips: 7; 10 (I got new folding chairs from Costco ... not as good as a weight bench, but better than the kitchen chairs that tip or the couch that's too low & too soft!)
Upright Rows: 5#, 15 reps; 10#, 8 reps (increased my weights)
Static Arm Curls: 10#, 16 reps; 10#, 16 reps (last round of 4 were very difficult)
Flip-grip Twist Tricep Kickbacks: 5#, 13 reps; 5#, 9 reps (I need to work on form)
Two-angle Seated Shoulder Flyes: 5#, 16 reps; 5#, 16 reps
Crouching Cohen Curls: 10#, 7 reps; 10#, 8 reps (increased my weights)
Lying-down Tricep Extensions: 10#, 7 reps; 10#, 7 reps (increased my weights ... and didn't smash my face!)
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 5#, 16 reps
Congdon Curls: 10#, 8 reps; 10#, 10 reps
Side Tri-rises: 9-9; 11-11 (small baby-step increases)
As TH would say ... I was "TOAST" after that workout! It felt good, though, to "bring it" with every ounce of energy I had ... and make incremental increases in my progress from 1 week to the next!
Ab Ripper X: (133 total)
In & Out: 20
Seated Bicycle: 20x2
Seated Crunchy Frog: 15
Wide-Leg Sit Up: 4
Fifer Scissor: 7
Hip Rock 'N Raise: 8
Pulse Up: 11
Roll-Up/V-Up Combo: 6
Oblique V-Up: 11x2
Leg Climb: 0
Mason Twist: 0
Goals:
Workout:
Shoulders & Arms
66 min.
burned 441 cal.
HR max: 153
HR ave: 122
Ab Ripper X
done ... but I forgot to restart the HR monitor, so I don't have those numbers.
133 ab exercises done.
The first thing I noticed about this workout. I was able to do the arm circles without the horrific burn ... I didn't have to pause & give my shoulders a break!! Woo hoo! :D
Shoulders & Arms:
Alternating Shoulder Presses: 10#, 15 reps; 10#, 12 reps (increased my weights)
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps (increased my weights)
Two-arm Tricep Kickbacks: 5#, 15 reps; 5#, 15 reps
Deep Swimmer's Presses: 10#, 12 reps; 10#, 12 reps (increased my weights)
Full Supination Concentration Curls: 10#, 12 reps; 10#, 14 reps (increased my weights ... these were pretty tough)
Chair Dips: 7; 10 (I got new folding chairs from Costco ... not as good as a weight bench, but better than the kitchen chairs that tip or the couch that's too low & too soft!)
Upright Rows: 5#, 15 reps; 10#, 8 reps (increased my weights)
Static Arm Curls: 10#, 16 reps; 10#, 16 reps (last round of 4 were very difficult)
Flip-grip Twist Tricep Kickbacks: 5#, 13 reps; 5#, 9 reps (I need to work on form)
Two-angle Seated Shoulder Flyes: 5#, 16 reps; 5#, 16 reps
Crouching Cohen Curls: 10#, 7 reps; 10#, 8 reps (increased my weights)
Lying-down Tricep Extensions: 10#, 7 reps; 10#, 7 reps (increased my weights ... and didn't smash my face!)
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 5#, 16 reps
Congdon Curls: 10#, 8 reps; 10#, 10 reps
Side Tri-rises: 9-9; 11-11 (small baby-step increases)
As TH would say ... I was "TOAST" after that workout! It felt good, though, to "bring it" with every ounce of energy I had ... and make incremental increases in my progress from 1 week to the next!
Ab Ripper X: (133 total)
In & Out: 20
Seated Bicycle: 20x2
Seated Crunchy Frog: 15
Wide-Leg Sit Up: 4
Fifer Scissor: 7
Hip Rock 'N Raise: 8
Pulse Up: 11
Roll-Up/V-Up Combo: 6
Oblique V-Up: 11x2
Leg Climb: 0
Mason Twist: 0
Goals:
- YogaX
- Drink 6 bottles of water.
- Write down everything I eat.
- Eat 5-6 small meals every day.
posted by Sheri at
10:00 PM
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