|
EXERCISE: Use TOTAL WEIGHT for all exercises
P90X Shoulders and Arms. Some Weight increases today.
alternating shoulder press - 16 lbs, 12; 24 pounds, 12
in & outs - 16 lbs, 16; 24 lbs, 8 and 16 lbs, 8
tri kick-backs - 10 lbs, 12 (x2) [rep increase, start weight increase next workout]
deep swimmer's press - 24 lbs, 10 (x2) [increase weight, decrease rep]
one-armed supination curls - 24 lbs, 10 (x2)[increase weight, decrease rep]
chair dips - 20, one leg out switch every 5 (x2)
upright rows: 24 lbs, 10 (x2)[increase weight, decrease rep]
static arm curls: 24 lbs, 16 (x2) [increase weight]
skull crushers: 16 lbs, 12 (x2) [increase weight!]
3-angle shoulder raises: 10 lbs, 16 total (only 1 set)
Ab Ripper X: 336/349 = 96.3%!
12 Jack Knifes
|
1854 kcal
|
Líp: 105,14g | Prot: 140,31g | Carbs : 85,03g.
Pequeno Almoço: Original Sausage Patty, Heavy Whipping Cream, Coffee, egg, darigold butter. Almoço: ham, strawberries, GNC 95 protein powder, organics low-fat milk. Jantar: Egg, HEINZ reduced-sugar ketchup, mayo, peaches, bak'n pork skins, steak. Snacks/Outros: broccoli, jicama, Sugar Snap Peas, romaine, spinach, avocado, Shallots. mais...
|
|