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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
다이어트 캘린더 보기, 2011년 04월 10일:
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1854 kcal
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지방: 105.14g | 단백질: 140.31g | 탄수화물: 85.03g.
아침 식사: Original Sausage Patty, Heavy Whipping Cream, Coffee, egg, darigold butter. 점심 식사: ham, strawberries, GNC 95 protein powder, organics low-fat milk. 저녁 식사: Egg, HEINZ reduced-sugar ketchup, mayo, peaches, bak'n pork skins, steak. 간식/기타: broccoli, jicama, Sugar Snap Peas, romaine, spinach, avocado, Shallots. 더보기
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