Notes
P90X - 03 - Shoulders & Arms
Alternating Shoulder Press (50 lb) - 13
In and Out Bicep Curls (50 lb) - 16
Two Arm Tricep Kickbacks (40 lbs) - 14
Alternating Shoulder Press (50 lb) - 12
In and Out Bicep Curls (50 lb) - 16
Two Arm Tricep Kickbacks (40 lbs) - 15
Deep Swimmer's Press (40 lb) - 14
One Arm Full Supination Concentration Curl (40 lb) - 11
Chair Dips - 28
Deep Swimmer's Press (40 lb) - 13
One Arm Full Supination Concentration Curl (40 lb) - 13
Chair Dips - 28
Upright Rows (35 lb) - 15 elbows higher than hands
Static Arm Curls (25 lb) - 16
Flip Grip Twist Kickbacks (25 lb) - 12
Upright Rows (35 lb) - 15
Static Arm Curls (25 lb) - 12
Flip Grip Twist Kickbacks (25 lb) - 14
Seated Two Angle Shoulder Flys (20 lb+) - 16
Crouching Cohen Curl (25 lb - lean against wall) - 15
Lying Down Tricep Extensions (25 lb) - 14
Seated Two Angle Shoulder Flys (22.5 lb-) - 16
Crouching Cohen Curl (25 lb - lean against wall) -11
Lying Down Tricep Extensions (25 lb) - 14
Bonus Round:
In and Out Straight Arm Shoulder Flys (20 lb) - 16
Congdon Curl (35 lb) - 14
Side Tri Rise - 20
In and Out Straight Arm Shoulder Flys (20 lb) - 20
Congdon Curl (35 lb) - 14
Side Tri Rise - 25
DXA bodyfat on 4/27 - 16-something
2006 - 14%
2008 - 10%
Goal - lift weights at least 3 times per week; lift light and early in week on race weeks