Day 73 – Shoulders & Arms + Ab Ripper X

Before I begin with today I thought I should mention that yesterday after my Plyo, the day was so beautiful I went out and had a 2hr walk, which was fantastic. I will say that at dinner time I cheated a little, I had Potato Skins which have cheese and bacon on it, not lots but does have, but I worked extra yesterday so no biggie LOL. Today after work I went out for a bit with my wife, Saw the A-Team movie, I thought it was good, pretty funny, and lots of action and then I came home to workout, oh yeah, we can’t forget about that :o)

Lets see…

Shoulders & Arms:

Results Chart:

01 Alternating Shoulder Presses	R1	17	W	20	15	+2
	R2	15	W	20	15	+1
02 In & Out Bicep Curls	R1	16	W	20	20	+0
	R2	16	W	20	20	+0
03 Two-Arm Tricep Kickbacks	R1	16	W	20	15	+2
	R2	16	W	20	15	+3
04 Deep Swimmer's Presses	R1	11	W	20	15	+1
	R2	10	W	20	15	+1
05 Full Supination Concentration Curls	R1	15	W	20	16	+2
	R2	15	W	20	16	+1
06 Chair Dips	R1	22			20	+2
	R2	20			20	+2
07 Upright Rows	R1	16	W	20	18	+0
	R2	16	W	20	18	+0
08 Static Arm Curls	R1	16	W	20	16	+0
	R2	16	W	20	16	+0
09 Flip-Grip Twist Tricep Kickbacks	R1	12	W	20	10	+4
	R2	12	W	20	10	+4
10 Seated Two-Angle Shoulder Flys	R1	16	W	20	15	+2
	R2	16	W	20	15	+2
11 Crouching Cohen Curls	R1	16	W	20	15	+2
	R2	14	W	20	15	+0
12 Lying-Down Tricep Extensions	R1	10	W	20	10	+2
	R2	10	W	20	10	+2
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	8	W	20	10	+0
	R2	8	W	20	10	+0
14 Congdon Curls	R1	14	W	20	15	+3
	R2	14	W	20	15	+2
15 Side Tri-Rises	LA	20	RA	18	16	+2
	LA	18	RA	15	16	+3

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• Second to last column is the goals I set for myself.
• R = Reps
• W = Weight
• H = Heavy Resistance Band
• H+ = Increase of tension or weight by adding a loop to the band.
• LA = Left Arm
• RA = Right Arm

I brought it today, but I forgot it was the last time I was going to see this routine for this round of P90X and I should have brought it even more, not sure how LOL but I should have. I think the main issue is that I need more endurance, when using weights that allow you to go beyond the 8 to 10 rep I seem to go to a certain number, not because I really really felt the burn, but because I started getting tired. So it is something I need to work on, especially for the next round. However like I said I still brought it, Oh YEAH!

Some the routines only asked for 16 reps, and the time does not give you for more, some others I only did 16 because the time ran out too LOL.

During the breaks I flexed my muscles as much as I could, I squeezed them LOL and I think that really helped me, at the end I felt it and my arms were pumped which is what your looking for.

Ab Ripper X:

Results Chart:

	Day 71	Day 73	Difference
In & Out	50	50	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	13	13	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	62	62	+0
Total Crunches	374	374	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

So what did I do here today, I did them a bit slower, as I mentioned a long time ago, I was doing these a bit fast as I am looking to burn fat, but at times I don’t feel it as much any more, therefore I started doing them a bit slower, now I am feeling it a bit more. And again I worked on form.

At the end I did more Pulse ups, just don’t remember how many more I did so I did not mark them here, I did quite a few, plus I did the elbow plank, I needed to feel some burn before I gave in to go take a shower LOL.

Tomorrow I have Yoga X.

That you for your time:

Mike