P90X - Day 21
Week 3, Day 7
Workout:
30 min. of Wii Baseball
Shoulders & Arms
65 min.
burned 432 cal.
HR max: 149
HR ave: 122
Ab Ripper X
(again, I forgot to restart the HRM workout ... so no numbers)
Total #: 213 (improved by 39 from last ARX workout)
During the first part of the Shoulders & Arms workout, I was a little disappointed, because my numbers (reps) were a little lower than last time. But, in the second half, I managed to dip down deep, and make small incremental increases to my numbers. I think I could use heavier weights on the "two-angle shoulder flyes" and the "in & out straight-arm shoulder flyes" ... the 5's seem a little too light, but I'm afraid that the 10s might be too much. I guess it might be worth it to pick-up some 8s.
Shoulders & Arms:
Alternating Shoulder Presses: 10#, 14 reps; 10#, 10 reps (down a few reps)
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps (left elbow hurts during this one)
Two-arm Tricep Kickbacks: 5#, 15 reps; 5#, 13 reps (down a few reps)
Deep Swimmer's Presses: 10#, 11 reps; 10#, 12 reps (down 1 rep)
Full Supination Concentration Curls: 10#, 10 reps; 10#, 11 reps (down a few reps)
Chair Dips: 6; 6 (I think I'm doing something wrong ... my shoulders & wrists hurt before the triceps do!)
Upright Rows: 5#, 11 reps; 10#, 12 reps (started turning it around here ... reps were the same, just different numbers)
Static Arm Curls: 10#, 16 reps; 10#, 16 reps
Flip-grip Twist Tricep Kickbacks: 5#, 11 reps; 5#, 12 reps (here my reps started increasing ... slightly)
Two-angle Seated Shoulder Flyes: 5#, 16 reps; 5#, 16 reps (5s seem too light, but I'm afraid of 10s on this one just yet)
Crouching Cohen Curls: 10#, 12 reps; 10#, 10 reps (increased my reps)
Lying-down Tricep Extensions: 10#, 8 reps; 10#, 7 reps (added 1 rep)
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 5#, 16 reps (5s seem too light, but I'm afraid of the 10s on this one, too)
Congdon Curls: 10#, 10 reps; 10#, 10 reps (slight increase in reps)
Side Tri-rises: 9-9; 11-11 (by this time, I was totally "whipped"!)
Ab Ripper X: (I look at the last number, and try to increase by at least 1 in each category ... up to the 25 max)
In & Out: 25
Seated Bicycle: 25x2
Seated Crunchy Frog: 25
Wide-Leg Sit Up: 8
Fifer Scissor: 15
Hip Rock 'N Raise: 13
Pulse Up: 18
Roll-Up/V-Up Combo: 10
Oblique V-Up: 13x2
Leg Climb: 7x2
Mason Twist: 9 (can't touch the floor ... and probably won't for a while)
I had thought about trying to squeeze in 1 more workout this afternoon. But, I'm feeling pretty whipped. So, I think I'm going to pass. Today I pushed as hard as I could, and I'm not going to regret the missed workouts.
Tomorrow starts Recovery Week for me.
I've gotten to watch the Bob Greene/Oprah Show episode a couple times now (they re-ran it on Saturday night). The 1 think I've really taken from it, that I want to work on, is the eating late at night. When I was growing up, we never ate late ... stopped several hours before bedtime. Now, it seems, that I am hungry before I go to bed, so I snack.
On my days off, I'm going to stop eating at 7:30 pm. On my work days, I'll stop eating at 5 am. I did it last night. It was pretty hard. I was heading to bed, about 10:30, and I really wanted a snack!! I managed to talk myself out of it, and I fell asleep ok ... hunger pangs didn't keep me awake.
Tonight, I'm going to try eating an early dinner (4:30-ish) and then end with my snack around 7-7:30 ... and then not eat again until morning. THAT is my new personal goal!!
Goals:
Workout:
30 min. of Wii Baseball
Shoulders & Arms
65 min.
burned 432 cal.
HR max: 149
HR ave: 122
Ab Ripper X
(again, I forgot to restart the HRM workout ... so no numbers)
Total #: 213 (improved by 39 from last ARX workout)
During the first part of the Shoulders & Arms workout, I was a little disappointed, because my numbers (reps) were a little lower than last time. But, in the second half, I managed to dip down deep, and make small incremental increases to my numbers. I think I could use heavier weights on the "two-angle shoulder flyes" and the "in & out straight-arm shoulder flyes" ... the 5's seem a little too light, but I'm afraid that the 10s might be too much. I guess it might be worth it to pick-up some 8s.
Shoulders & Arms:
Alternating Shoulder Presses: 10#, 14 reps; 10#, 10 reps (down a few reps)
In & Out Bicep Curls: 10#, 16 reps; 10#, 16 reps (left elbow hurts during this one)
Two-arm Tricep Kickbacks: 5#, 15 reps; 5#, 13 reps (down a few reps)
Deep Swimmer's Presses: 10#, 11 reps; 10#, 12 reps (down 1 rep)
Full Supination Concentration Curls: 10#, 10 reps; 10#, 11 reps (down a few reps)
Chair Dips: 6; 6 (I think I'm doing something wrong ... my shoulders & wrists hurt before the triceps do!)
Upright Rows: 5#, 11 reps; 10#, 12 reps (started turning it around here ... reps were the same, just different numbers)
Static Arm Curls: 10#, 16 reps; 10#, 16 reps
Flip-grip Twist Tricep Kickbacks: 5#, 11 reps; 5#, 12 reps (here my reps started increasing ... slightly)
Two-angle Seated Shoulder Flyes: 5#, 16 reps; 5#, 16 reps (5s seem too light, but I'm afraid of 10s on this one just yet)
Crouching Cohen Curls: 10#, 12 reps; 10#, 10 reps (increased my reps)
Lying-down Tricep Extensions: 10#, 8 reps; 10#, 7 reps (added 1 rep)
In & Out Straight-arm Shoulder Flyes: 5#, 16 reps; 5#, 16 reps (5s seem too light, but I'm afraid of the 10s on this one, too)
Congdon Curls: 10#, 10 reps; 10#, 10 reps (slight increase in reps)
Side Tri-rises: 9-9; 11-11 (by this time, I was totally "whipped"!)
Ab Ripper X: (I look at the last number, and try to increase by at least 1 in each category ... up to the 25 max)
In & Out: 25
Seated Bicycle: 25x2
Seated Crunchy Frog: 25
Wide-Leg Sit Up: 8
Fifer Scissor: 15
Hip Rock 'N Raise: 13
Pulse Up: 18
Roll-Up/V-Up Combo: 10
Oblique V-Up: 13x2
Leg Climb: 7x2
Mason Twist: 9 (can't touch the floor ... and probably won't for a while)
I had thought about trying to squeeze in 1 more workout this afternoon. But, I'm feeling pretty whipped. So, I think I'm going to pass. Today I pushed as hard as I could, and I'm not going to regret the missed workouts.
Tomorrow starts Recovery Week for me.
I've gotten to watch the Bob Greene/Oprah Show episode a couple times now (they re-ran it on Saturday night). The 1 think I've really taken from it, that I want to work on, is the eating late at night. When I was growing up, we never ate late ... stopped several hours before bedtime. Now, it seems, that I am hungry before I go to bed, so I snack.
On my days off, I'm going to stop eating at 7:30 pm. On my work days, I'll stop eating at 5 am. I did it last night. It was pretty hard. I was heading to bed, about 10:30, and I really wanted a snack!! I managed to talk myself out of it, and I fell asleep ok ... hunger pangs didn't keep me awake.
Tonight, I'm going to try eating an early dinner (4:30-ish) and then end with my snack around 7-7:30 ... and then not eat again until morning. THAT is my new personal goal!!
Goals:
- YogaX
- Stop eating @ 7:30 pm.
- Drink 6 bottles of water.
- Write down everything I eat.
- Eat 5-6 small meals every day.
posted by Sheri at
3:00 PM
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