3-31-16 HY: P90X-Chest, Shoulders & Triceps + Splits + TCF.
Last day of vacation and it was great. Just relaxing at home in the morning, then going out with my wife for lunch. Got into my workout when we got home.
I really like this routine because it majorly gives me a huge pump and brutal burn on every move. When I started the routine, I initially planned to use the same weight I did the previous time I did this routine, but once I started the routine, I felt I could do more reps and go higher on the weights. So some I did and some I kept close. Here goes:
01. Slow-Motion 3-in-1 Push-Ups + Bonus: 12 + 15 bonus reps. Same number of reps.
02. In & Out Shoulder Flys: 16reps/5kgs. Same.
03. Chair Dips: 15reps with legs on the second step of my ladder.
04. Plange Push-Ups: 15reps. No break. Last time I took a break at 12 reps.
05. Pike Presses: 15reps. Same. My arms were so pumped, especially my triceps. Also my shoulders.
06. Side Tri-Rises: 15-15reps. Same. Again, huge pump and burn on the tris.
07. Floor Flys: 24reps. Getting better at activating my chest on push-ups.
08. Scarecrows: 15reps/5kgs. Same. Much better form now that my weights are normal, not just weighted plates on a towel.
09. Overhead Tricep Extensions: 15reps/17kgs. +2kgs. The burn was definitely there on the last few reps. Also, instead of using two dumbbells, I used 1 heavy one.
10. Two-Twitch Speed Push-Ups: 25reps. Same. Just stayed with Tony, but the last two reps were after Tony finished and slow due to exhaustion.
11.Y-Presses: 15reps/12kgs. +3reps/same weight. This move is usually really tough, but I felt really good today, so I kept it going to 15reps. BURN!
12. Lying Tricep Extensions: 15reps/12kgs. +3reps/+2kgs. I changed this one up a little. Instead of lying on the floor, I used the Swiss Ball. This gave me much better range of motion.
13. Side-to-side Push-Ups: 20reps. +4reps. By this time, my chest, arms and shoulders were in a state of PUMPAGE! These push-ups just pushed it more.
14. Pour Flys:15reps/5kgs. +3reps/same. Better dumbbells which means better form.
15. Side-Leaning Tricep Extensions: 15reps/7.5kgs. +3reps on each side/same. Usually, I would be almost burned out, but I felt really good, hence the additional reps.
16. One-Arm Push-Ups: 16reps. +2reps. I was really happy to get +2reps here.
17. Weighted Circles: 40reps/2kgs. Same. But today, I didn't fade at the end, I held on to the finish.
18. Throw the Bomb: 15reps/7.5kgs. +3reps/same. Normally, this moves marks the last full rep move. I usually faded after this move, but today. No fading, just pushing... HARD!
19. Clap or Plyo Push-Ups: 20reps. +5reps. Again, very happy to be able to up my previous number by 5.
20.Slo-Mo Throws: 15reps/4kgs. +3reps/+.75kgs. Again, with the better dumbbells, my form was much cleaner. But very tough move.
21. Front-to-Back Tricep Extensions: 16x2reps/6.25kgs. +8reps total/+1.25kgs. I usually really struggle with this move, but not today. Felt much stronger.
22. One-Arm Balance Push-Ups: 16reps. +2reps. Powered through this move. Everything was burning.
23. Fly-Row Presses: 16reps/7.5kgs. +4reps/Same. This move just killed me. Got the most brutal Pump and BURN. I was hoping that 7.5kgs would feel light, but the latter half of the move, I was really feeling it in the shoulders.
24. Dumbbell Cross-Body Blows: 25x2reps/7.5kgs. Same. I thought this move was for the shoulder, but it felt more like a shoulder move. I still wanted to get a little more on the chest, so I added a bonus.
24+. Green Band Alternating Upper Cuts: 50reps. First time to do this on this routine, but I just wanted to really activate my chest. And this IS the move for that. PUMPED UP!!!
Such a great routine, and forgive the repetitiveness, but the PUMP & BURN were AWESOME!
I wanted to give my abs a little rest today, so no abs. So I moved right into the Splits and I had the time, so I extended a lot of the stretches. The Flow was Par. Felt good.
In the end, I torched a solid 820kcals. Good way to finish out the resistance for the week.
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