Fitnessfreakk366
Cathlete
Today was P90X Back & Biceps. Had a pretty good workout. Pullups were good on some sets and bad on other sets. I upped my weights on some exercises and that made a huge difference.
Wide Front Pullups - 5 unassisted; 5 assisted; 5 assisted
Lawnmowers (One arm rows) - 35#/10 reps (upped these 5#)
Twenty-Ones - 20's/21 reps
***These were hard and my form sucked. I think I'll need to go down a bit next week.
Cross-Body Curls - 15's/10 reps
***I should have went heavier here, made a note to do that next time.
Switch Grip Pullups - 5 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 - 30#/8 reps (upped this 5#)
Standing Biceps Curls - 20's/12 reps
One-Arm Concentration Curls - 20#/8 reps
***I did better with this and the way Tony does these, but I still don't like them.
Corn Cob Pullups - 7 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
***Made a note to go heavier here.
Open Arm Curls - 17's/10-4 reps (upped this 2#)
***These burn like a mother.
Static Arm Curls - 12's/16 reps
***Could have gone heavier here, made a note to do that next time.
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 - 20's/30 reps (upped this 5#)
***These are bent over alternating rows. You just keep alternating rows for 40 reps. I only made 30, they burned 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. Need to go a bit heavier here.
One-Arm Corkscrew Curls - 20's/10 reps (up 5#)
***These are alternating dumbbell curls but you start with your palms behind you, then you corkscrew the curl up. I liked these.
Chinups - 3 unassisted/7 assisted
***This was sad, I usually can do way more unassisted.
Seated Bent-Over Back Flyes - 17's/15 reps (up 2#)
***Need to go up here.
Curl-up/Hammer Downs - 17's/10 reps (up 2#)
Hammer Curls - 17's/8 reps
***Lowered weights here because I was fried.
Max Rep Pullups - 12 assisted
***He said to pick whatever pullup/chinups we wanted to do. I chose the Towel Pullups.
Supermans - 5 - 10 second holds
In-Out Hammer Curls - 17's/8 reps (up 2#)
***Really felt these. You do a standard hammer, then one out to the side. Great burn here.
Strip-Set Curls - 25's/20's/17's/15's - 8 reps each
***Excellent weights here. Really worked for each set.
Wide Front Pullups - 5 unassisted; 5 assisted; 5 assisted
Lawnmowers (One arm rows) - 35#/10 reps (upped these 5#)
Twenty-Ones - 20's/21 reps
***These were hard and my form sucked. I think I'll need to go down a bit next week.
Cross-Body Curls - 15's/10 reps
***I should have went heavier here, made a note to do that next time.
Switch Grip Pullups - 5 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 - 30#/8 reps (upped this 5#)
Standing Biceps Curls - 20's/12 reps
One-Arm Concentration Curls - 20#/8 reps
***I did better with this and the way Tony does these, but I still don't like them.
Corn Cob Pullups - 7 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
***Made a note to go heavier here.
Open Arm Curls - 17's/10-4 reps (upped this 2#)
***These burn like a mother.
Static Arm Curls - 12's/16 reps
***Could have gone heavier here, made a note to do that next time.
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 - 20's/30 reps (upped this 5#)
***These are bent over alternating rows. You just keep alternating rows for 40 reps. I only made 30, they burned 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. Need to go a bit heavier here.
One-Arm Corkscrew Curls - 20's/10 reps (up 5#)
***These are alternating dumbbell curls but you start with your palms behind you, then you corkscrew the curl up. I liked these.
Chinups - 3 unassisted/7 assisted
***This was sad, I usually can do way more unassisted.
Seated Bent-Over Back Flyes - 17's/15 reps (up 2#)
***Need to go up here.
Curl-up/Hammer Downs - 17's/10 reps (up 2#)
Hammer Curls - 17's/8 reps
***Lowered weights here because I was fried.
Max Rep Pullups - 12 assisted
***He said to pick whatever pullup/chinups we wanted to do. I chose the Towel Pullups.
Supermans - 5 - 10 second holds
In-Out Hammer Curls - 17's/8 reps (up 2#)
***Really felt these. You do a standard hammer, then one out to the side. Great burn here.
Strip-Set Curls - 25's/20's/17's/15's - 8 reps each
***Excellent weights here. Really worked for each set.
