P90X / Insanity - Chest, Shoulders and Triceps (Phase 2 - Week 1)

Its been over 3 months since I last did this workout.  Um, can I say tough.  Damn…I did pretty good, but I had to drop weight in some routines.  Especially for any type of shoulder exercise.  It was nice to get back into this routine.  I’m not going to lie, about half way in I was like shite, what’s next…LOL.  I had to sit and watch some of the moves first before doing the exercise, b/c I had forgotten the routine.  Who knew, after 3 rounds back to back I thought I had all of these memorized.

I’m hoping that by next week, I’ll be able to increase the number of pushups and increase weight on lifting routines.

Tomorrow…hmmm Insanity Cardio Power and resistance or Pure Cardio?

P90X - Day 76 - 78 Yoga / Rest / Chest, Shoulders, Tris

Day 76 - YogaX - it was just what I needed after a long week.  Its still tough, but if you let your mind go and just breath, its very relaxing.  Get to this this one twice next week - last recovery week and end of Round 3.  Damn, I seriously questioned whether or not I could get through this round.  But I will be done soon!

Day 77 - Rest

Day 78 - Chest, Shoulders and Triceps

  1. Slow-Motion 3-in-1 Push-Ups (12 plus 15 Bonus)
  2. In & Out Shoulder Flys (16 reps / 15lb dumbbells)
  3. Chair Dips (20 w/leg raises)
  4. Plange Push-Ups (15 - tough)
  5. Pike Presses - (18)
  6. Side Tri-Rises - (10 each side - tough)
  7. Floor Flys (12 each side - tough)
  8. Scarecrows (15 reps / 15 lb dumbbells)
  9. Overhead Tricep Extensions (10 reps / 30 lb dumbbells)
  10. Two-Twitch Speed Push-Ups (12 fast - 9 slow with a break)
  11. Y-Presses (8 reps / 40 lb dumbbells - TOUGH)
  12. Lying Tricep Extensions (8 reps / 30 lb dumbbells)
  13. Side-to-Side Push-Ups (16 reps)
  14. Pour Flys (12 reps / 15 lb dumbbells)
  15. Side-Leaning Tricep Extensions (8 / 9 reps / 30 lb dumbbells)
  16. One-Arm Push-Ups (8 on my knees / tough)
  17. Weighted Circles (40 reps / 8 lb dumbbells)
  18. Throw the Bomb (12 reps / 20 lb dumbbells)
  19. Clap or Plyo Push-Ups (12 clap push-ups)
  20. Slo-Mo Throws (11 reps / 15 lb dumbbells)
  21. Front-to-Back Tricep Extensions (10 reps / 30 lb dumbbells)
  22. One-Arm Balance Push-Up (15 reps)
  23. Fly-Row Presses (10 reps / 20 lb dumbbells)
  24. Dumbbell Cross-Body Blows (40 reps / 20 lb dumbbells)

My wife took a photo of me and my son yesterday….I was looking at it and I noticed how slim I looked in it.  She also commented that for as long as we’ve known each other (11 years), this is the most fit and tone she has seen me. 

So I wanted to do a comparison pic of before I started P90X.  I’ve always had issues with my weight and its true what they say, even when you lose weight, get fit, etc…there’s always a little voice inside my head that tells me “I don’t see much difference, all this work and I haven’t lost any weight since the end of the first round”…I posted this before, but don’t pay attention to your scale, really…pay attention to how you feel, how your clothes feel, etc….also take pics - then you can see what others are seeing.

May 2010 (before starting P90X)

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Current March 26, 2011 - lol that’s my boy (cute, huh?)

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P90X Round 3 - Day 42 - Day 43 Chest Shoulders and Triceps (brief description)

Day 42 - Rest or Xstrecth - Rest

Day 43 - Chest, Shoulder and Triceps - such a great workout

Here’s a list of the routine:

Slow-Motion 3-in-1 Push-up - slow 4-count on the way down and up from plank (wide, standard and military position).

In & Out Shoulder Fly - front shoulder raise with dumbbell in each hand, then raise the weights to the sides (laterally - keeping arms straight.

Chair Dip - Standard Chair Dip (with leg raise, or both legs on another chair)

Plange Push-up - keep hands close to your body and rib cage, have your fingers pointing away from your body not forward like a normal push-up - at the end of the push-up raise the middel part of your back.

Pike Press - bend over at the waist, get on your tip toes with hands on the floor in front of you, drop down, keep your face towards your legs and as you go down drop the top of your head towards the floor.

Side Tri-Rise - lie down on your side - if right side, then right arm on your shoulder and place your hand b/w your chest and armpit.  Do a tricep extension.

Floor Fly - I don’t use cardboard or the towel, I just get in plank, slide my hand out to the right or left, do a push-up, slide back to center, slide to the other side, do a push-up, etc.

Scarecrow - use light weights, dumbbells in each hand, bring your arms up and parallel to the floor, let your lower arms hang down at 90 degree angle (perpendicular to the floor).  From there you raise you twist your arms up until your palms are facing forward and then twist your arms down until your palms are facing behind you (think scarecrow).

Overhead Triceps Extension - standard triceps exercise, dumbbells in both hands, lift the weights overhead (straight arms), drop the weights behind your head (movement in elbows only) and lift the weights above your head (straight arms) and repeat.

Two-twitch speed push-up - Do 4 fast push-ups (standard plank), then 3 slow push-ups (using the 4 count)

Y-press - using dumbbells, lift the weights to shoulder level (palms facing forward) and then lift the weights overhead to the sides (think “Y”).

Lying Down Triceps Extension - Lie down on the floor with 2 dumbbells, lift the dumbbells into the air (like bench press), then drop the dumbbells down to the opposite sides of your face (be careful here, don’t drop them down on your face!).  You should only be dropping your forearms (movement should only be at the elbows), and then lift the weights back up to the starting position.

I was going to give a brief description of all the exercise, but damn its like writing a paper - so here are the rest of the moves.

Side-to-Side Push-up

Pour Fly

Side-Leaning Triceps Extension

One-Arm Push-up

Weighted Circle

Throw the Bomb

Clap or Plyo Push-up

Slow-Mo Throw

Front-to-Back Triceps Extension

One-Arm Balance Push-up

Fly-Row Press

Dumbbell Cross-Body Blow

P90X - Day 77 & Day 78 Xstretch - Chest Shoulders and Triceps

Day 77 - rest, nuff said….

Day 78 - Chest, Shoulders and Triceps - tough workout, slow-mo pushups, two-twitch push ups, y-press, the list goes on and on.  For a couple of the moves, I did less reps than the time before - not really sure why.  The last time I do this routine for a while.  Still debating b/w another round of p90x, insanity or should I get the P90X one on one.  Damn - decisions, decisions.

Side note - The Redskins lost again!!!!  

Round 2 - Day 63 & 64 Xstretch / Chest, Shoulders and Triceps

Day 63 - Xstretch or Rest - REST yep

Day 64 - Chest, Shoulders and Triceps - Phase 3 talk about muscle confusion this is where it really happens in phase 3.  One week you are doing phase 1 routines, the next you are doing phase 2 routines.  Its been a few weeks since doing this workout..so it was tough.  Which is more tough…chest and back or chest, shoulder and triceps? hmmmm….

If I decide to do another round, I may not do the daily workout journal.  Instead, I may shift focus to general fitness.  Or maybe its time for Insanity?