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5/1/2012

8:57 PM

48:00

Health

151 lb

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

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