Round 3 Hybrid, Day 15: Chest & Back; ARX


I did Chest & Back and Ab Ripper X on Friday since I had a singles tennis match scheduled for today. The routine went well. I was able to increase the weight on Lawnmowers and increase the reps for Pull Ups. Cumulative, unassisted Pull Ups totaled 60, an all time high for me for Chest & Back. Getting this routine in on Friday freed up Saturday and Sunday for Tennis and keeps me on my weekly schedule.

Today’s tennis match started out much like yesterday’s. I kept hitting the ball out and missing “my go-to shots.” In fact, between yesterday and today, I’m starting to think I can no longer refer to these as “my shots,” since they should optimally land in the court for me be able to claim ownership. Anyway, I was being completely outplayed today. I lost the first set 4-6. I was down 2-5 in the second set. Then a wonderful thing happened. My opponent began to lose his legs. His serve lost punch and he was having trouble getting up to the ball. This marginal change opened the door for me to claw my way back to a second set tie break, which I won. I then went on to win the match in the third set 6-4. Fitness ruled the day. Despite rather poor play, I was feeling great (physically) throughout the match. When I saw my opponent wilting, I smelled blood and picked up the pace. So credit for today’s win goes 100% to P90X and Insanity. It’s neat to be able to beat an opponent without having to resort to using tennis skills.

Summary results for this workout (versus last Chest & Back):

Total Time:  75 minutes (71 minutes) (including Ab Ripper X)
Calories:  816 (or 10.8/minute) (738 (or 10.4/minute))
Avg Heart Rate: 131 (128)
Max Heart Rate:  162 (159)
Time in fat burning zone: 14 minutes (19 minutes)
Time in fitness zone: 60 minutes (53 minutes)

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2 Responses to Round 3 Hybrid, Day 15: Chest & Back; ARX

  1. Anonymous says:

    Congratulations on your victory and sneaky ways (just kidding, fitness for the win). I got a question: How was your progression with free weight exercises?
    On a side note: I did my long-awaited first unassisted proper pull up few days ago and now it’s already up to 3 in a row. So, thanks for the inspiration and watch your back because I be trailing right behind (assuming you’ll stop improving and hit a plateau at a point before your 8th round)

    • Congratulations on your Pull Ups milestone. Expect gains to start coming fast.
      How am I doing with free weights? I haven’t been charting progress for these in an easily presentable way. I’ve just been entering them into the P90X worksheet after each workout, so here is my Initial Round 1 result and most recent Round 3/Round 2 result by Routine and exercise. Weights are for each dumbbell used:

        Chest & Back


      Heavy Pants (Avg Reps/ Avg Weight): Then–> 12.5x / 25 lbs Now–> 10x /50 lbs
      Lawnmowers: Then–> 15x / 20 lbs Now–> 12x / 50 lbs
      Back Flys: Then–> 10x / 17.5 lbs Now–> 10x / 30 lbs

        Shoulders & Arms


      Alternating Shoulder Raises: Then–> 10x / 22.5 lbs Now–> 8x / 35 lbs
      In & Out Bicep Curls: Then–> 16x / 18.75 lbs Now–> 16x / 25 lbs
      Two-Arm Tricep Kickbacks: Then–> 11x / 18.75 lbs Now–> 12x / 25 lbs
      Deep Swimmer’s Presses: Then–> 10x / 18 lbs Now–> 8x / 25 lbs
      Full Supination Concentration Curls: Then–> 11x / 18 lbs Now–> 12x / 25 lbs
      Upright Rows: Then–> 13.5x / 16.25 lbs Now–> 12x / 30 lbs
      Static Arm Curls: Then–> 16x / 13.5 lbs Now–> 16x / 22.5 lbs
      Flip Grip Tricep Kickbacks: Then–> 11x / 11.25 lbs Now–> 12x / 15 lbs
      Seated Two-Angle Shoulder Flys: Then–> 16x / 6.5 lbs Now–> 16x / 10 lbs
      Crouching Cohen Curls: Then–> 15x / 15 lbs Now–> 12x / 20 lbs
      Lying Down Tricep Extensions: Then–> 13.5 / 17.5 lbs Now–> 8x / 30 lbs
      In & Out Straight Arm Shoulder Flys: Then–> 16x / 5 lbs Now–> 16x / 10 lbs
      Congdon Curls: Then–> 8.5x / 20 lbs Now–> 8x / 30 lbs

        Legs & Back

      Calf Raise Squat: Then–> 25x / 20 lbs Now–> 25x / 40 lbs
      Step Back Lunge: Then–> 15x / 20 lbs Now–> 15x / 30 lbs
      Alternating Side Lunge: Then–> 24x / 15 lbs Now–> 24x / 25 lbs
      Calf Raises: Then–> 45x / 20 lbs Now–> 75x / 35 lbs

        Chest, Shoulders & Triceps


      In & Out Shoulder Flys: Then–> 16x / 8 lbs Now (Final Round 2)–> 16x / 10 lbs
      Scarecrows: Then–> 15x / 8 lbs Now (Final Round 2)–> 16x / 10 lbs
      Overhead Tricep Extensions: Then–> 10x / 15 lbs Now (Final Round 2)–> 10x / 22.5 lbs
      Y Presses: Then–> 8x / 10 lbs Now (Final Round 2)–> 12x / 17.5 lbs
      Pour Flys: Then–> 12x / 5 lbs Now (Final Round 2)–> 6x / 10 lbs
      Side Leaning Tricep Extensions: Then–> 10x / 15 lbs Now (Final Round 2)–> 8x / 20 lbs
      Weighted Circles: Then–> 40x / 5 lbs Now (Final Round 2)–> 40x / 5 lbs
      Throw the Bomb: Then–> 15x / 10 lbs Now (Final Round 2)–> 12x / 17.5 lbs
      Slo-Mo Throws: Then–> 10x / 5 lbs Now (Final Round 2)–> 15x / 5 lbs
      Front to Back Tricep Extensions: Then–> 15x / 10 lbs Now (Final Round 2)–> 12x / 17.5 lbs
      Fly-Row Presses: Then–> 8x / 10 lbs Now (Final Round 2)–> 8x / 10 lbs
      Dumbbell Cross Body Blows: Then–> 10x / 20 lbs Now (Final Round 2)–> 10x / 30 lbs

        Back & Biceps

      Lawnmowers: Then–> 12x / 40 lbs Now (Final Round 2)–> 15x / 50 lbs
      Twenty-Ones: Then–> 21x / 20 lbs Now (Final Round 2)–> 21x / 25 lbs
      One Arm Cross Body Curls: Then–> 12x / 20 lbs Now (Final Round 2)–> 15x / 25 lbs
      Elbows-Out Lawnmowers: Then–> 12x / 40 lbs Now (Final Round 2)–> 12x / 50 lbs
      Standing Bicep Curls: Then–> 8x / 25 lbs Now (Final Round 2)–> 10x / 30 lbs
      One-Arm Concentration Curls: Then–> 8x / 17.5 lbs Now (Final Round 2)–> 10x / 22.5 lbs
      Open Arm Curls: Then–> 12x / 15 lbs Now (Final Round 2)–> 15x / 20 lbs
      Static Arm Curls: Then–> 16x / 15 lbs Now (Final Round 2)–> 16x / 20 lbs
      Congdon Locomotives: Then–> 40x / 15 lbs Now (Final Round 2)–> 40x / 35 lbs
      Crouching Cohen Curls: Then–> 10x / 15 lbs Now (Final Round 2)–> 8x / 20 lbs
      One-Arm Corkscrew Curls: Then–> 15x / 15 lbs Now (Final Round 2)–> 12x / 35 lbs
      Seated Bent-Over Back Flys: Then–> 15x / 15 lbs Now (Final Round 2)–> 15x / 22.5 lbs
      Curl Up/Hammer Downs: Then–> 12x / 15 lbs Now (Final Round 2)–> 8x / 25 lbs
      Hammer Curls: Then–> 8x / 20 lbs Now (Final Round 2)–> 8x / 25 lbs
      In-Out Hammer Curls: Then–> 6x / 20 lbs Now (Final Round 2)–> 8x / 20 lbs
      Strip Set Curls: Then–> 8x / 20 lbs, 8x / 15 lbs, 12 x / 10 lbs, 10x / 10 lbs Now (Final Round 2)–> 8x / 22.5 lbs, 8x / 20 lbs, 8 x / 17.5 lbs, 8x / 15 lbs

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