And so Week 12 begins!
Today I went to the cottage for the day and helped put in the dock which is long and has lots of planks of wood so basically I did some workout putting it in, also carried a new picnic table that needed to be placed and then I had a nice walk, so I burnt some calories before coming home :o)
I arrived home around 9pm and I started my workout, let see…
Chest Shoulders & Triceps:
Results Chart:
| 01 Slow-Motion 3-in-1 Push-Ups | Reg | 12 | Bon | 20 | 35 | +5 |
| 02 In & Out Shoulder Flys | R | 16 | W | H | 16 | +0 |
| 03 Chairs Dips | R | 24 | 25 | +4 | ||
| 04 Plange Push-Ups | N1 | 12 | K1 | 10 | 25 | +2 |
| 05 Pike Presses | R | 20 | 20 | +3 | ||
| 06 Side Tri-Rises | RA | 20 | LA | 20 | 20 | +6 |
| 07 Floor Flys | R | 24 | 25 | +4 | ||
| 08 Scarecrows | R | 20 | W | H | 20 | +0 |
| 09 Overhead Tricep Extensions | R | 20 | W | H | 20 | +0 |
| 10 Two-Twitch Speed Push-Ups | N1 | 12 | K1 | 10 | 20 | +0 |
| 11 Y-Presses | R | 10 | W | 20 | 20 | -8 |
| 12 Lying Tricep Extensions | R | 10 | W | 20 | 20 | -10 |
| 13 Side-To-Side Push-Ups | N1 | 20 | K1 | 20 | +4 | |
| 14 Pour Flys | R | 20 | W | H | 20 | +2 |
| 15 Side-Leaning Tricep Extensions | RA | 20 | W | H | 20 | +0 |
| LA | 20 | W | H | 20 | +0 | |
| 16 One-Arm Push-Ups | N1 | 2 | K1 | 8 | 10 | +1 |
| 17 Weighted Circles | R | 40 | W | M | 40 | +0 |
| 18 Throw the Bomb | RA | 20 | W | H | 20 | +4 |
| LA | 20 | W | H | 20 | +4 | |
| 19 Clap or Plyo Push-Ups | N1 | 2 | K1 | 25 | 30 | +2 |
| 20 Slo-Mo Throws | R | 18 | W | H | 15 | +4 |
| 21 Front-To Back Tricep Extensions | RA | 25 | W | H | 25 | +0 |
| LA | 25 | W | H | 25 | +0 | |
| 22 One-Arm Balance Push-Ups | R | 12 | 15 | +2 | ||
| 23 Fly-Row Presses | R | 12 | W | H | 15 | +2 |
| 24 Dumbbell Cross-Body Blows | R | 20 | W | 20 | 20 | +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
- Second to last column are my set goals.
- Reg = Regular Rep
- Bon = Bonus push ups
- R = Reps
- N = No Knees
- K = Knees
- RA = Right Arm
- LA = Left Arm
- W = Weight
- M = Medium Resistance Band
- H = Heavy Resistance Band
I love how this routine starts, if you don’t feel your chest pumped and close to exploding at times after the first routine, then your doing something wrong or your an animal and need to pause the dvd to do more reps LOL. But man oh man do you feel it to begin with, it’s AWESOME! They ask to do the 12 slow ones and then do however many for bonus, and I managed to pump out 20 more, OH YEAH!!!
I impress myself sometimes, like with chair dips, when I started I could not even do them with the legs extended, now look at me, I did 24 with proper form, and I did 20 Pike presses, DAMN!
You will notice as well that I went down on 2 exercises, that is because I switched out the resistance band for the 20lb dumbbells, so more weight.
The one arm push ups, I was able to do 1 on each side, not all the way down, but about half way and then I had to use my knees.
The clap push ups I was impressed I was able to do 2 and I thought I could do more but at the same time I came up week and did not go for it for the 3rd one so I went on my knees, I could not do more than 25 because the 2 without knees seemed to have drained me a bit LOL But I was excited for sure, I could not do even one last time.
I had forgotten that this was the last time for this DVD for round 1 of P90X and I should have switched to dumbbells for most of the other exercises that used the bands as well, but that’s ok, I still brought it no matter what, those push ups talk for themselves :o)
Ab Ripper X:
Results Chart:
| Day 75 | Day 78 | Difference | |
| In & Out | 50 | 60 | +10 |
| 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 | 65 | 68 | +3 |
| Total Crunches | 375 | 390 | +13 |
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
Well I decided it was time again to increase in & outs, and so I did 60 instead of 50, OH YEAH. Worked on form on all others and again hip rock & raise + pulse ups, I lifted the hips as high as possible at one point I had to lessen the intensity I almost ended up in plow, I was like, that’s to much LOL, the exercise is abs and not shoulders LOL
Mason Twist, I shot for 70 but I fell over at 68 and decided not to get back up. LOL
I will say that during the Chest, Shoulders and Triceps, every time I did push ups today I contracted my abs, to make it count for my core as well, and I did feel it and when I got to Ab Ripper X, it made a bit of a difference.
When I was done, I took the ab roller and did 10 rolls, I was already feeling it on the first roll LOL, so when I got to 10 I stayed extended for as long as I could feeling the burn, then I let my arms give slowly landing on my elbows.
Needless to say I so brought it yet again OH YEAH!!! BRING IT!!!
Tomorrow I have Plyo.
Thank you for your time:
Mike
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