As the title indicates, this new round of P90x was a shock to the system. Not having done any serious weight training until a few days ago (with Shaun T.’s Upper Body dvd), Chest and Back today was kinda a rude awakening. I’m using the 20 pound dip belt for all the bar work and 50 pound dumbells for the lawn mowers and heavy pants. Needless to say my rep counts are quite a ways lower than they were before. For some of the bar work, I just could not get past 5-6 reps as my arms had hit their limit. Oh well, something to improve upon!
In any case, I took some pictures recently of my torso after this round of Insanity. Again they are self taken so… yeah, my horrible photography skills shine through! Of like the 8 photos I took, only 2 or 3 were even remotely in focus. Here they are:
Apologies that they are basically the same pose… but I tried to take shots of my back and they were even worse. If you hit the tag ‘Pictures’ on the side you can see previous photos I had taken of myself. I dunno, I feel like I have a slightly more definition but it’s hard to notice because of the horrible camera work. My ultimate goal aside from losing more body fat % this round is to bulk up the musculature. Gotta concentrate on that protein intake.
Peace!
Oh yeah… I just recently typed these up. They are basically P90x Workout Tracking Sheets I made as a Word document. I remember trying to find such sheets on the net when starting P90x but had no luck. All I ever turned up were either Excel spreadsheets or the original logging sheets that came with the dvd package (which, incidentally, don’t give you enough space to put comments on should you want to write down more than your reps and load). So here… highlight, copy and paste into a Word program and you should be set to go. Hope these help somebody!
—————————————————————————–
Chest & Back – Weeks 1, 2, 3, 9, 11
| Standard Push-ups |
R:
R: |
R:
R: |
| Wide Front Pull-ups |
R:
R: |
R:
R: |
| Military Push-ups |
R:
R: |
R:
R: |
| Reverse Grip Chin-ups |
R:
R: |
R:
R: |
| Wide Fly Push-ups |
R:
R: |
R:
R: |
| Close Grip Overhand Pull-ups |
R:
R: |
R:
R: |
| Decline Push-ups |
R:
R: |
R:
R: |
| Heavy Pants |
R: W:
R: W: |
R: W:
R: W: |
| Diamond Push-ups |
R:
R: |
R:
R: |
| Lawn Mowers |
R: W:
R: W: |
R: W:
R: W: |
| Dive Bomber
Push –ups |
R:
R: |
R:
R: |
| Back Flys |
R:
R: |
R:
R: |
—————————————————————————–
Shoulders & Arms – Weeks 1, 2, 3, 9, 11
| Alternating Shoulder
Presses |
R: W:
R: W: |
R: W:
R: W: |
| In-Out Bicep Curls |
R: W:
R: W: |
R: W:
R: W: |
| Two-arm Tricep Kickbacks |
R: W:
R: W: |
R: W:
R: W: |
| Deep Swimmer’s Presses |
R: W:
R: W: |
R: W:
R: W: |
| Full Supination
Concentration Curls |
R: W:
R: W: |
R: W:
R: W: |
| Chair Dips |
R:
R: |
R:
R: |
| Upright Rows |
R: W:
R: W: |
R: W:
R: W: |
| Static Arm Curls |
R: W:
R: W: |
R: W:
R: W: |
| Flip-grip Twist Tricep
Kickbacks |
R: W:
R: W: |
R: W:
R: W: |
| Two-angle Shoulder Flys |
R: W:
R: W: |
R: W:
R: W: |
| Crouching Cohen Curls |
R: W:
R: W: |
R: W:
R: W: |
| Lying-down Tricep
Extensions |
R: W:
R: W: |
R: W:
R: W: |
| In-Out Straight Arm
Shoulder Flys |
R: W:
R: W: |
R: W:
R: W: |
| Congdon Curls |
R: W:
R: W: |
R: W:
R: W: |
| Side Tri-rises |
R:
R: |
R:
R: |
—————————————————————————–
Legs & Back – Weeks 1, 2, 3, 5, 6, 7, 9, 11, 10, 12
| Balanced Lunges |
R: W: |
R: W: |
| Calf Raise Squats |
R: W: |
R: W: |
| Reverse Grip Chin-ups |
R: |
R: |
| Super Skaters |
R: |
R: |
| Wall Squat |
|
|
| Wide Front Pull-ups |
R: |
R: |
| Step Back Lunges |
R: W: |
R: W: |
| Alternating Side
Lunges |
R: W: |
R: W: |
| Close Grip Overhead
Pull-ups |
R: |
R: |
| Single Leg Wall
Squats |
|
|
| Dead Lift Squats |
R: W: |
R: W: |
| Switch Grip Pull-ups |
R: |
R: |
| Three-way Lunge |
|
|
| Sneaky Lunge |
|
|
| Reverse Grip Chin-ups |
R: |
R: |
| Chair Salutations |
|
|
| Toe Row Iso Lunge |
R: W: |
R: W: |
| Wide Front Pull-ups |
R: |
R: |
| Groucho Walk |
|
|
| Calf Raises |
R: W: |
R: W: |
| Close Grip Overhead
Pull-ups |
R: |
R: |
| 80-20 Seibers Speed
Squats |
|
|
| Switch Grip Pull-ups |
R: |
R: |
—————————————————————————–
Chest, Shoulders & Triceps – Weeks 5, 6, 7, 10, 12
| Slow Motion 3 in 1
Pushups |
R: |
R: |
| In & Out Shoulder
Flys |
R: W: |
R: W: |
| Chair Dips |
R: |
R: |
| Plange Push-ups |
R: |
R: |
| Pike Presses |
R: |
R: |
| Side Tri-rises |
R: |
R: |
| Floor Flys |
R: |
R: |
| Scarecrows |
R: W: |
R: W: |
| Overhead Tricep
Extensions |
R: W: |
R: W: |
| Two-twitch Speed
Push-ups |
R: |
R: |
| Y-Presses |
R: W: |
R: W: |
| Lying Tricep
Extensions |
R: W: |
R: W: |
| Side-to-side
Push-ups |
R: |
R: |
| Pour Flys |
R: W: |
R: W: |
| Side-leaning
Tricep Extensions |
R: W: |
R: W: |
| One-arm Push-ups |
R: |
R: |
| Weighted Circles |
R: W: |
R: W: |
| Throw the Bomb |
R: W: |
R: W: |
| Clap or Plyo
Push-ups |
R: |
R: |
| Slo-mo Throw |
R: W: |
R: W: |
| Front-to-back
tricep extensions |
R: W: |
R: W: |
| One-arm Balance
Push-ups |
R: |
R: |
| Fly-row Presses |
R: W: |
R: W: |
| Dumbbell Cross-
body Blows |
R: W: |
R: W: |
—————————————————————————–
Back & Biceps – Weeks 5, 6, 7, 10, 12
| Wide Front Pull Ups |
R: |
R: |
| Lawnmowers |
R: W: |
R: W: |
| Twenty-ones |
R: W: |
R: W: |
| One-arm Cross-
body Curls |
R: W: |
R: W: |
| Switch Grip Pull-ups |
R: |
R: |
| Elbow-out
Lawnmowers |
R: W: |
R: W: |
| Standing Bicep
Curls |
R: W: |
R: W: |
| One-arm
Concentration Curls |
R: W: |
R: W: |
| Corn Cob Pull-ups |
R: |
R: |
| Reverse Grip Bent-
over Rows |
R: W: |
R: W: |
| Open Arm Curls |
R: W: |
R: W: |
| Static Arm Curls |
R: W: |
R: W: |
| Towel Pull-ups |
R: |
R: |
| Congdon
Locomotives |
R: W: |
R: W: |
| Crouching
Cohen Curls |
R: W: |
R: W: |
| One-arm Corkscrew
Curls |
R: W: |
R: W: |
| Chin-ups |
R: |
R: |
| Seated Bent-over
Back Flys |
R: W: |
R: W: |
| Curl-up / Hammer
Downs |
R: W: |
R: W: |
| Hammer Curls |
R: W: |
R: W: |
| Max Rep Pull-ups |
R: |
R: |
| Superman |
R: |
R: |
| In-Out Hammer
Curls |
R: W: |
R: W: |
| Strip Set Curls |
R: W: |
R: W: |
