Shoulders and Arms

Alternating shoulder press:
R1: 12 reps/10lbs
R2: 12 reps/10lbs

In & Out Bicep Curls:
R1: 16 reps/10lbs
R2: 16 reps/10lbs

Two-Arm Tricep Kickbacks:
R1: 16 reps/8lbs (My triceps are shameful lol)
R2: 20 reps/8lbs

Deep Swimmer’s Presses:
R1: 12 reps/10lbs
R2: 15 reps/10lbs

Full Supination Concentration Curls:
R1: 10 reps/10lbs
R2: 12 reps/10lbs

Chair Dips:
R1: 20
R2: 20

Upright Rows:
R1: 13 reps/10lbs
R2: 15 reps/10lbs

Static Arm Curls:
R1: 16 reps/10lbs
R2: 8 reps/10lbs - 8 reps/8lbs

Flip-Grip Twist Tricep Kickbacks:
R1: 15 reps/8lbs
R2: 15 reps/8lbs

Two-Angle Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Crouching Cohen Curls:
R1: 12 reps/10lbs
R2: 15 reps/10lbs

Lying-Down Tricep Extensions:
R1: 12 reps/8lbs
R2: 14 reps/8lbs

BONUS ROUND

In & Out Straight Arm Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Congdon Curls:
R1: 10 reps/10lbs
R2: 17 reps/8lbs

Side Tri-Rises:
R1: 15
R2: 15

AVG HR: 141
Calories Burned: ~798

Notes:

• My abs are taking a rest for today, as I’ve already gone approx 200c below my net intake, which isn’t good; ergo, no ab ripper x :(
• I improved in some places but, oddly enough, did worse in others though I feel stronger; however, I definitely focused a lot more on my form, so I did my reps slower than before, really focusing on working the right muscles. Next week I’ll probably just pause the thing and increase my reps even if I am going relatively slower by comparison to the grads.
• My shoulders are killing me.
• I’m going to start doing my HIITs in the morning again, since I’m back in the swing of things, I can add this to it and give my workouts some extra oomph.
• I’m highly considering picking myself up some L-Cartinine after I’ve done some more reading about it.
• I need to pick up some 8 1/2 dumbells or something, because with some of the sets, the 8s are too light and the 10s are too heavy. BAH.

PLYOMETRICS.

Shit killed me, but I still did the entire thing, even the bonus round. There’s not much to say, since it was mostly cardio-based, even though my ass and legs hurt and burned. Though I have to say I’m quite enjoying the increased firm-ness of my ass. Seriously, I can’t stop touching it when I’m standing lol. It’s ridiculous, and it needs to stop because one day, in public, I’m going to forget I’m not alone.

Avg HR: 171
Max HR: 187
Calories burned: 673

Today was chest and back + abs. I missed Kenpo X yesterday, though I’m not beating myself up about it. Anyway, with this workout I really tried to increase my range of motion (ROM) so my reps really aren’t as much as last week. I will be totally honest, at the moment, push-ups are my ultimate weakness. However, I aspire for the day that they will be my ultimate strength.

Here are my stats:

ROUND ONE

Standard push-ups: 20
Wide Front Pull-ups: 20
Military Push-ups: 13
Reverse grip chin-ups: 20
Wide Fly Push-ups: 10 (I went a LOT deeper than last week, almost got my elbows at a 90 degree angle)
Closed Grip Overhand pull-ups: 20
Decline push-ups: 10
Heavy Pants: 20 (w/ 8lbs) —> should increase to 10lbs FOR SURE. I tried increasing reps, but I still didn’t feel what I should have.
Diamond Push-ups: 12 (shoulder width)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 5 (this is me attempting SUPER proper form, SUPER deep ROM)
Back Flys: 15 (w/ 8 lbs)

ROUND TWO

Standard push-ups: 15
Wide Front Pull-ups: 20
Military Push-ups: 7 (clearly need to strengthen my triceps for this)
Reverse grip chin-ups: 20
Wide Fly Push-ups: 15
Closed Grip Overhand pull-ups: 20
Decline push-ups: 15 (ROM wasn’t very deep - gotta work on that)
Heavy Pants: 13 (w/ 8lbs) —> should increase to 10lbs
Diamond Push-ups: 10 (same form as last time, but I tried to increase my ROM)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 6 (still attempting SUPER proper form, SUPER deep ROM)
Back Flys: 20 (w/ 8 lbs)

Ab Ripper X:

In and outs: 25
Bicycle forward: 25
Bicycle backward: 25
Froggies: 25
Cross leg sit ups: 25 
Fifer Scissors: 25
Hip Rock ‘n Raise: 25
Pulse ups: 25
V-Up/Roll-Up Combos: 25
Oblique V-ups: 25 (relatively good form)

Total: 250

Notes:

• Those dive-bomber push ups alwayssss fuck with me.
• I had to really push myself moreso mentally than physically do this, because I kept getting down on myself about not being able to do a push up.
• However, I am finding better ROM with wide front push ups, so at least I’m seeing SOME improvement from last week. I’m just going to keep at it and try my best. :)
• For next week I’m going to start trying to focus more on ROM than repetitions, it’s pointless to do 20 if I can’t get my arms at least 90 degrees with all types of push-ups.

LEGS AND BACK BABYYY.

I really pushed myself with every lunge and squat, because I love my ass and would love to keep it perky and firm.

…seriously I have a weird obsession with asses, even when I check out guys, you bet I’m looking at their ass. That is, unless they have a girl on their arm, I’m not that kind of a girl. If anything, the moment I find out a guy has a girlfriend, I really won’t even fall in ‘like’ with them, it automatically becomes platonic.

Why am I talking about relationships on here? Anyway.

I was able to do every leg exercise they did in the video, and the same number of reps. The only difference is that I had to pause it a couple of times in between to stretch out my legs because they were burning. like. fuck.

Progress point:

• legs and back was also a part of the early lean program, which I could never really do. I always ended up on my heels at some point, but this time I did all 20 sneaky lunges on my toes! BAM
  

As for pull-ups, again, I used the green band, here are my stats:

ROUND ONE

Reverse Grip Chin-Ups: 17 
Wide Front Pull-Ups: 24
Closed Grip Overhand Pull-Ups: 20
Switch Grip Pull-Ups: 20

ROUND TWO

Reverse Grip Chin-Ups: 20
Wide Front Pull-Ups: 16
Closed Grip Overhand Pull-Ups: 18
Switch Grip Pull-Ups: 20

Clearly tired in the second round, but I want to get those numbers up. Also, I find I have to start focusing on my back, because I keep noticing my arms doing the work instead, which isn’t good because that obviously means I’m not working the correct muscle.

I didn’t do the Ab Ripper today, even though it’s scheduled because I’m skipping Kenpo X and going straight into Week 2 (which is Chest, Back and Abs). Why? Because I want to stay on track. I’m going hiking with a friend of mine tomorrow, so if I get home in time and I have time to do both - I will. The only reason I’m not doing it tonight, is because I would’ve finished by 11, and have been in bed by 12AM, which isn’t cool as I have an interview in the morning at 9AM.

Nonetheless, I’m still going at this P90X business stronger than I ever have in the past. Also, I start a new nutrition regimen, which should be interesting. It’s supposed to be a 14-day kick start. I would’ve started it last week but I had NONE of the ingredients, now I have them and I can start :) Hooray!

Anyway, no MOD today. I didn’t count as I was in and out of the house most of the day, and I’m not going to do it now. I was good though, promise :)

G’ night!

YOGA!

I went to yoga today to replace yesterday since I didn’t go. According to the majority of online calculators, I torched at least 1275 calories.

I do my own yoga though at a local study. As I’m a beginner, and they do a few advanced poses, which I deem too unsafe to do while I’m still a noob, I like having an instructor with me to make sure I’m doing the poses right. Plus it’s hot yoga, so I burn even more calories because I sweat like crazy!

Tonight I’ll catch up on my days and do legs, back and abs.

Will repost tonight with workout #2 along with nutrition.

EDIT//I ended up falling asleep until the very next day, literally. I went to take a nap at 6ish, then I woke up and it was 12AM lmao. Ugh! I’m upset and I’m not upset for two reasons:

1. My net intake was already low after I got home from yoga, so if I had lost anything more, I don’t think it would’ve worked out well, because I’m pretty sure my NET intake is supposed to be at least between 1,000 to 1,200. I didn’t even reach that today.
2. Pretty sure it’s a sign I need to go easy on myself and chillax a little bit. I get so anxious when I’m not doing things “perfectly” but little do I realize it doesn’t need to be done “perfectly”. I can miss  a day, and it’s fine, as long as I catch up the day after, which I did and will continue to do.

So plan:

• June 12 is legs, back + abs
• June 13 Kenpo X
• June 14 Stretch X

This would complete my first week of P90X :) How exciting! If I get a chance to do the 12th and the 13th together so I still finish “on time” then I will try, but I won’t get upset with myself if it doesn’t happen.

I can’t even feel my arms, let alone type; so if you see typos, ignore them. Please & thank you!

Alternating shoulder press:
R1: 15 reps/10lbs
R2: 12 reps/10lbs

In & Out Bicep Curls:
R1: 16 reps/10lbs
R2: 16 reps/10lbs

Two-Arm Tricep Kickbacks:
R1: 15 reps/8lbs (My triceps are shameful lol)
R2: 15 reps/8lbs

Deep Swimmer’s Presses:
R1: 10 reps/10lbs
R2: 5 reps/10lbs and 8 reps/8 lbs (form was being compensated so I lightened the load)

Full Supination Concentration Curls:
R1: 15 reps/10lbs
R2: 15 reps/8lbs (should’ve stuck with 10lbs)

Chair Dips:
R1: 20
R2: 20

Upright Rows:
R1: 14 reps/10lbs
R2: 15 reps/10lbs

Static Arm Curls:
R1: 16 reps/8lbs
R2: 8 reps/10lbs - 8 reps/8lbs

Flip-Grip Twist Tricep Kickbacks:
R1: 14 reps/8lbs
R2: 15 reps/8lbs

Two-Angle Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Crouching Cohen Curls:
R1: 12 reps/10lbs
R2: 14 reps/10lbs

Lying-Down Tricep Extensions:
R1: 15 reps/8lbs
R2: 15 reps/ 8lbs

BONUS ROUND

In & Out Straight Arm Shoulder Flys:
R1: 16 reps/8lbs
R2: 16 reps/8lbs

Congdon Curls:
R1: 10 reps/10lbs then 5 reps/8lbs
R2: 16 reps/8lbs

Side Tri-Rises:
R1: 10
R2: 11

AB RIPPER X

In and outs: 25
Bicycle forward: 25
Bicycle backward: 25
Froggies: 25
Cross leg sit ups: 25 
Fifer Scissors: 25
Hip Rock ‘n Raise: 25
Pulse ups: 25
V-Up/Roll-Up Combos: 25

TOTAL: 225 

AVG HR: ~150 
CALORIES TORCHED: ~ 1,014 

DONE.

With regards to the number of calories burned, I really don’t know for sure. I’m just using an online calculator and this is the number it spits out. Either way, I must be doing something right, ‘cause I’m sure looking better. HOLLA! :)

PLYOMETRICS BABY!!!!!

I’m so proud of myself, I really can’t even express it in words, not coherently anyway. It was/still is boiling in my house, and at first I thought, “Maybe I shouldn’t do it, it’s so hot” and blah blah blah. Then I told myself to shut the fuck up and just do it. So I put on my gear on and started.

Then I said, “Okay, I’ll only do half the video.” Then I told myself to shut the fuck up and just do it. Why? Because I wasn’t going to quit, I’m tired of quitting.

I even pushed myself to do the bonus.

Though I will be honest with you, and myself, there is OBVIOUS room for improvement. I took more breaks than they did in the video, and after the 30 minute mark I had to start doing SOME modified, though I did push myself in every set to do more advanced moves. Remember, this is the same chick who can’t do a decent push up, but I didn’t give up, and I didn’t stop myself from doing the best I could. I made it through the entire hour because I pushed myself to do it. I was sweating through every. single. pore in my body, and my post-workout shower felt almost euphoric.

Anyway, I also went out today, leisure walking for about 3 hours total while shopping for my mom’s birthday present.

Calories burned from plyo: ~986 (Average HR ~167)
Calories burned from walking: ~431 
Total calories burned: ~1, 417

Fuck yessss.

FINALLY, right?! Let me tell you three things first:

1. I have never and could never in the past do one decent “real” push-up (when I say “real” I mean without my knees), so I did my best in terms of depth and range of motion. So no laughing at my stats girls and guys, I’m a push-up noob.
2. I pushed myself harder in the first round than I thought I did, so I couldn’t finish Ab Ripper ex. I got through 9 out of the 11 core stuff [but I did all 25 of each 9 with good form (or as good as it could have been with my current state lol])
3. I don’t have access to pull-up bars so I used the green resistance band in the door way trick.

Anyway, here we go:

ROUND ONE

Standard push-ups: 20
Wide Front Pull-ups: 20
Military Push-ups: 10
Reverse grip chin-ups: 20
Wide Fly Push-ups: 15
Closed Grip Overhand pull-ups: 20
Decline push-ups: 12
Heavy Pants: 15 (w/ 8lbs) —> should increase to 10lbs
Diamond Push-ups: 20 (wide hands)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 5 (this is me attempting SUPER proper form, SUPER deep ROM)
Back Flys: 20 (w/ 8 lbs)

ROUND TWO

Standard push-ups: 15
Wide Front Pull-ups: 15
Military Push-ups: 10
Reverse grip chin-ups: 20
Wide Fly Push-ups: 10
Closed Grip Overhand pull-ups: 20
Decline push-ups: 5 (at this time I attempted better form than R1)
Heavy Pants: 15 (w/ 8lbs) —> should increase to 10lbs
Diamond Push-ups: 3 (again, tried to increase my ROM and close grip - really challenging myself)
Lawnmowers: 20 (w/ 8lbs) —> again, increase to 10lbs
Dive Bomber Push Ups: 5 (still attempting SUPER proper form, SUPER deep ROM)
Back Flys: 20 (w/ 8 lbs)

Ab Ripper X:

In and outs: 25
Bicycle forward: 25
Bicycle backward: 25
Froggies: 25
Cross leg sit ups: 25 
Fifer Scissors: 25
Hip Rock ‘n Raise: 25
Pulse ups: 25
V-Up/Roll-Up Combos: 25

TOTAL: 225 

My abs are considerably strong, I wish I could say why, but I really don’t know. I’ve always had a strong core since I started working out way back. It’s everything else I want to improve on, and I want to make these abs show.

I’m so exhausted, and a little peeved I couldn’t get through Ab Ripper. Next time. I’m not giving up!!! #VICTORYRAGE :)