Today was P90X Back & Biceps. Had a puke status workout again. This one was fun and next time I do it I'll go a little heavier. I wasn't sure what the exercises were like so I made notes where I need to go higher.
My pullups and chins were pretty dismal this morning. Just didn't have it in me to many unassisted ones.
Wide Front Pullups: 15 assisted
Lawnmowers (One arm rows) - 30#/10-2 reps
Twenty-Ones - 20's/21 reps
***These were hard.
Cross-Body Curls - 15's/14 reps
***I should have went heavier here.
Switch Grip Pullups - 6 sets assisted
***Here you do two reps with overhand grip, two reps underhand grip. These are hard, I doubt I'll ever be able to do them unassisted.
Elbows-Out Lawnmowers - 25#/12 reps
***Felt these in my middle lat really good.
Standing Biceps Curls - 20's/10 reps
One-Arm Concentration Curls - 25#/6 reps
***These were heavy and I didn't like how Tony does them. Next time I may do them seated.
Corn Cob Pullups - 6 assisted
***These are pullups, you move right, left, middle and then down - that's 1 rep. I like these. Even assisted these were hard.
Reverse Grip Bent-Over Row - 20's/12 reps
Open Arm Curls - 15's/12 reps
***I liked these. You hold your palms away from you when you curl, you really feel it.
Static Arm Curls - 12's/16 reps
***Could have gone heavier here.
1 minute rest
Towel Pullups - 15 reps total assisted
***I liked this one. You place a towel over one side of the pullup bar, grap it and you hold the other side with your other hand with an underhand grip and pull up. did 3 reps each side for a total of 15 reps. This was a cool exercise.
Congdon Locomotives - 15's/40 reps
***These are bent over alternating rows. You just keep alternating rows for 40 reps. They burn like hell.
Stability Ball Incline Curls - 20's/12 reps
***These were suppose to be those Crouching Cohen Curls, those hurt my back so I subbed this exercise.
One-Arm Corkscrew Curls - 15's/12 reps
***Need to go up here. These are alternating dumbbell curls but you start with your palms behind you, then you corkscrew the curl up. I liked these.
Chinups - 5 unassisted/5 assisted
***This was sad, I usually can do way more unassisted.
Seated Bent-Over Back Flyes - 15's/15 reps
***Need to go up here. These were way too light.
Curl-up/Hammer Downs - 20's/12 reps
***I like this one too.
Hammer Curls - 20's/8 reps
***Should have gone heavier. 25's would have been perfect.
Max Rep Pullups - 10 assisted
***He said to pick whatever pullup/chinups we wanted to do. I chose Wide Grip pullups.
Supermans - 5 - 10 second holds
In-Out Hammer Curls - 15's/9 reps
***Really felt these. You do a standard hammer, then one out to the side. Great burn here.
Strip-Set Curls - 20's/15's/12's/10's - 8 reps each
***Should have started heavier here. By the time I got to 10's I did't feel like I was doing anything.
Then I did Ab Ripper X but stopped at the Leg Climbs. My low back was really starting to ache so I didn't want to push my luck. This is one tough ab workout.