P90X talk, week 9, Day 1 (Chest and Back, + Ab Ripper)
It's AWESOME to see a visual of how far I've come. (I mean, for me, it is. :D)
So here's how this workout goes: you go through the list just as it's listed. There are a few 1 min. water breaks scattered every fourth exercise. Then, you do it all over again, but you switch 1 and 2's order, then 3 & 4's order, all the way down. So you don't want to push too hard through round one, because you have to do it all over again. (And hopefully doing the same # or better.)
The toes supported thing: I have a chair that I stick out a foot in front of my chin up bar. In the beginning, I had both feet on the chair to counterbalance my weight. Now I might have one foot's tippy toes resting on it. You do go all the way down to hang at the bottom of each rep, btw. It's the ooomph getting you up that the foot can help.
As for my progress with the Ab Ripper program, I would have to pause about four times for the first few run throughs to get through it all. Or I might shave off 4 of the 24 reps for each exercise. Now I can go at the same pace they are going and do every single one of the 341 ab/core exercises. That's pretty boss, no matter how you slice it.
Exercise
1st round wk 1
1st round wk 9
2nd round wk 1
2nd round wk 9
Standard push up
9
20
6
20
Wide front pull up
8, feet supported
10
8, feet supported
15, toes on chr (1 ft)
Military push up
5
12
8 (on knees)
15 (last 3 on knees)
Reverse grip chin up
8, feet supported
15, toes on chr (1 ft)
8, feet supported
16, toes on chr
Wide fly push up
7
18
6
17
Close grip ovrhnd p u
10, feet supported
15, toes on chr (1 ft)
10, feet supported
14, toes on chr (1 ft)
Decline push up
5, feet on low stool
10, feet on bed
5, on stool
10, on bed
Heavy pants
10, 6 lb (2)
20, 15 lb (2)
12, 6 lb (2)
20, 15 lb (2)
Diamond push up
4 standard
10 standard
5, on knees
8 standard
Lawn mower
10, per side 6lbs
20, per side 15 lbs
10, per side 6 lbs
20, per side 15 lbs
Dive bomber push up
8
21
6
16
Back fly
8
18
7
16
Those dive bomber push ups are KILLER. Hands and feet, butt in the air, now scoop down with your body like your going under a barbed wire fence. Hold, then go back wards. One. Whooo, those are killer.
Heavy Pants one leg in front of the other, squat, flat back so it's supported. You have weights at your feet. Pick them up like you're pulling up your pants (while still in a squat.) Your elbows should go BACK, not flare out.
Lawnmower Get in low squat, hold one weight in opposite hand of your lead leg. (Left leg out, grab with right hand) Pull it at an angle like you're starting your lawnmower. Simple, eh?
And as I made home made French vanilla bean ice cream last night (and a nummy Texas sheet cake to accompany it) I made sure to give a little extra today. :)
Now to tackle my to do list for getting out of Dodge come Thursday morning...