3-24-16 HY: P90X- Shoulders & Arms + Ab Ripper X + Splits + TCF.

3-24-16 HY: P90X- Shoulders & Arms + Ab Ripper X + Splits + TCF.

Early afternoon workout today because I have to help my son with some moving stuff in the afternoon. So, here goes!  Started off with my ShakeO for breakfast.  Sort of like gassing up for a long trip. Little did I know how long it would be.

I was thinking to keep the same weights as the previous time, one and a half years ago, but that changed pretty quick once I got started.  So, what I did was to keep the weight on the first round, then upped the weight by 1.25kgs in the second round.  I pretty much did that for all the weighted moves except one.  First round: Keep for 15 reps, Second round: Up weight by 1.25kgs for 12 reps.  I liked upping the weights during Body Beast, so I adopted that practice here.  Last time, I kept the same weight for both rounds. So I feel progress is being made.  Here are the weights:
01. Alternating Shoulder Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. Being the first move, I felt pretty good and fresh.  I didn't really start to feel it coming until the end of R2.  I could have gone heavier, but I wanted to pace myself and not burn myself out in the first move.
02. In & Out Bicep Curls: R1-15reps/10kgs. R2-12reps/11.25kgs.  I was actually surprised that I was able to do this weight so easily.  I was tempted to go heavier, but again, I didn't want to burn myself out.  I'm just sort of testing the waters at this point.  But I did feel that pump coming on.
03. Two-Arm Tricep Kickbacks: R1-15reps/7.5kgs. R2-12reps/8.75kgs.  Felt good with this move as well. Just starting to feel the pump especially in my triceps since I was sore to begin with.
04. Deep Swimmer's Presses: R1-15reps/12kgs. R2-12reps/13.25kgs. That half curl doesn't seem like much, but it is much. Second round started to get tough, but I was able to muscle through and get it done with no breaks.
05. Full Supination Concentration Curls: R1-15reps/10kgs. R2-11.25reps/13.25kgs.  My biceps definitely got stronger.  These weights were really good and gave me a good pump. Not much of a burn yet, but getting a nice pump.
06. Chair Dips: R1-40reps, R2-50reps.  I just matched the previous number on R1, but I went for it on R2 and I dropped off the stands in pain right at time with 50reps. I was pumped and BURNING!!!
07. Upright Rows: R1-15reps/12kgs. R2-12reps/13.25kgs. This move was good. weights were still kind of easy, but that pump is coming earlier in the second round now. Still not much of a burn yet.
08. Static Arm Curls: R1-16reps/10kgs. R2-16reps/11.25kgs. I started to get a burn at the very end of R1.  I almost didn't make it to the end of R2.  Major burn.  Static arm started to fade at the end of R2 as well.  I had to really fight to keep it up.
09. Flip-Grip Twist Tricep Kickbacks: R1-16reps/7.5kgs. R2-12reps/8.75kgs.  I was a little nervous about this move.  I haven't done a reverse grip kickback in 18 months and I had forgotten how it was.  But thankfully, I was able to nail it on both weights.
10. Two-Angle Shoulder Flys: I was a little nervous about this move as well.  I was afraid I wouldn't be able to keep form with the heavier weight.  But I was wrong, I was able to handle the heavier weight well, with only a little falter in form on the last couple reps.  Got the pump, but only a little burn.
11. Crouching Cohen Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs. This move killed me.  On R1, I had to take quick breather breaks from rep 8 and struggled to get the weights up from rep 12.  I had to drop my butt down to help get the weights up. Biceps were on fire and pumped! On R2, again, got to rep 8, then needed a lot of help and butt movement to get through the 12 reps.
12. Lying-Down Tricep Extensions:  R1-15reps/10kgs. R2-12reps/12kgs.  This is the one move that I changed.  I went up 2kgs instead of just 1.25kgs because I knew I could.  Also, instead of doing it laying down on the ground, I did it laying on my Swiss Ball.  I learned that method from Body Beast, and like it more than laying on the ground because I can have a lot more range of motion.  Great move, good pump and some burn on R2.
13. In & Out Straight-Arm Shoulder Flys: R1-16reps/5kgs. R2-16reps/6.25kgs.  I was always wary of the straight-arm moves.  Here too, I didn't think I could do the heavier weight and really considered keeping it at 5kgs.  But I figured I'd try the 6.26kgs and if I couldn't do it, I'd just switch back to the 5kgs.  Surprisingly, the 6.25kgs was very doable for me.  Only a little waver on the last couple reps.  Felt really good.  Excited about the progress.
14. Congdon Curls: R1-15reps/10kgs. R2-8-4reps/11.25kgs.  Biceps are probably my slowest developing muscle group.  Light weight was fine, but the heavier weight, again, needed a break at 8 reps.  Then struggled to finish out the last 4 reps. HUGE BURN! and pump.
15. Side Tri-Rises: R1-20/20reps. R2-25/25reps.  Love this move.  With each rep, I was really feeling my triceps activate in a huge way.  EVERY REP!  I can really see and feel the development in my triceps.
This was a great workout.  One that I'll do over and over again.  The funny thing is that if I compare the immediate results of this routine and Body Beast- Bulk: Arms, I get a much quicker burn and pump with the shorter Body Beast workout.  I will have to try doing them close together and see if I can figure out what the reason for that is.  I ended up adding almost 30 minutes to this routine because of all the dumbbell plate changes.  Also, several times, I needed an extra breather after each Giant Set of 3 moves.

I was thinking to do a ChaLEAN Extreme Ab routine today, but Ab Ripper X quickly started after the resistance routine, so I just thought, "Eh, why not." So I went ahead and did it.  I did much better this time around.  I got a good burn on most moves.  Mason Twist, I almost didn't make it to the end.  Major MAJOR burn, doubling over after the 50th rep. Lovely!

Splits were really good. Got a lot lower today, too, like yesterday, and did some extra stretches and extended times.  Felt really good.  Flow was, as usual, smooth and clean.  Great day!

In the end, I torched a huge 1423kcals.  I'm feeling the pump today, for sure!