Back and Biceps

BB Pendlay Row / elbow plank & leg lift 20x
20lbs x15 warm up
30lbsx15 warm up
4x45lbsx10- focused pulling from lats not arms

Wide Grip T Row Bar
2.5lbsx 12
4x5lbsx 8- hard last 2 reps

Butt Blaster
3x30lbsx15@each - right leg struggled last 2-3 reps

Narrow Grip T Row Bar/ v up abs 15-20x
2.5lbsx10
3x5lbsx8 - hard last 2 reps

Med green band Assisted Overhand Grip Pullup (rest 1 min)
5-5- 5

Prone Incline DB Rows
15lbsx12
15lbsx 10- focused on pulling from lats
15lbsx10
15lbsx10- felt pulling from lats

One arm DB Row
4x15lbsx12@each- not much resting, just switching sides

Thin dk blue band Assisted Underhand Grip Pull Up practice
Not too good- could be muscles already fatigue!

Alt DB Curl/ knee hugs 20x
3x10lbsx10@each - felt tougher than usual- muscles could already fatigue from rows!- tough last 2 reps

DB Hammer Curl/ elbow plank side knee tucks 20x
3x8 lbsx10

Back & Biceps

BB Pendlay Row
30lbsx15- warm up
30lbsx12- practice reps
45lbsx 8- aggressive tempo with full ROM
45lbsx 10- hard last 2 reps
45lbsx8
45lbsx 8

One Arm DB Row
4x20lbsx8@each- focused on pulling from lats

Seated Cable Row
27.5lbsx 8 - heavy
27.5lbsx8- might be too heavy - form broke a little
20lbsx 10- ok weight
20lbsx 10- ok
20lbsx 10

Weighted Sit Up (hold 7.5lbs DB overhead)
3x7.5lbsx15

Overhand Grip Pull Up Iso Hold pratice- super hard!

Alt DB Biceps Curl
3x10lbsx10- burn last 2 reps

DB Hammer Curl
3x7.5x10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Back & Biceps

BB Pendlay Row / Hyper Ext 20x (used 5 lbs plate for 2 sets)
3x40lbsx12 - no racking the bar on way down cuz no squat rack available

One Arm DB Row (no rest/switching sides only)
20lbsx12- ok weight
3x25lbsx8- tough weight esp for right arm to get full ROM - focused pulling elbow back & keeping shoulders down

Seated Cable Row
20lbsx 12
20lbs x 10
20lbsx 10
20lbsx10

V- up abs: 3x15 ( core was sore!)

Chin up practice - could do partial unassisted chin ups

Alt DB Curls
10lbsx 12 @each
2x10lbsx10 @each

DB Hammer Curl
10lbsx 10- tough last 2
10lbsx 8
7.5lbsx10

DB side curl
3x7.5lbsx10@each

Back, Biceps and Light Glutes Workout

EZ Curl Bar Bent Over Row
55lbs x 15
65lbs x 12 - good weights
65lbs x 12
65lbs x 12 - struggled last 3 reps

One Arm DB Row
30lbs x 15 @each - hard 5 reps esp on right arm
30lbs x 12@each - right side struggled last 2
30lbs x 10@each - started off w/ right side & only managed to 10 w/out compromising form

Butt Blaster
20lbs x 15@each
20lbs x 20@each better form esp in right- felt super burn last 5
20lbs x 20 @each

Standing DB Biceps Curls
10lbs x 12 - last 2 were tough
10lbs x 10 - last 2 were rough
10lbs x 10 - last 2 were rough
All set felt biceps tension & burn

Standing Cable Hip Abduction
15lbs x 20 @each
15lbs x 20 @each
15lbs x 20 @each
All set felt burn on standing & pulling leg

Standing Cable Hip Adduction
15lbs x 20 @each - felt burn at inner thighs
15lbs x 20 @each
15lbs x 20 @each

Assisted Pull Up (Ovhand Grip) blue band
10 reps
7 reps (last 1 was half way up)
5 reps (last 1 was half way up)

Back, Shoulders & Biceps Workout

Warm ups

• 2.5 lbs plate x 10 reps rhomboids exercise (each side)
• 5 lbs plate x 10 reps side lateral raise
• 5lbs plate x 10 reps prone rear delt raise

BB Bent-Over Row

• Set 1- 40lbs preloaded BB x15 reps - moderate easy
• Set 2 - same
• Set 3 - same

Note: all 3 sets each nonstop -15 reps continuosly w proper forms- felt tension & burn on the lats- loose grips

DB One-Arm Row

• Set 1 -20lbs x 15 reps (each arm)- felt more burn on triceps than lats? - struggled last 5 reps
• Set 2 -20 lbs x15 reps (each arm)-
• Set 3 - 25lbs x 12 reps - more challenging but doable (left a bit weaker than right but manageable)
• Set 4 - 25lbs x 12 reps - struggled last 2
• Set 5 - 25 lbs x 12 reps - struugled last 2 (left side struggled a bit more to get full ROM)

BB Incline Press

• Set 1 - 30lbs preloaded BB x 12 reps - had to keep in mind to press up vertically even
• Set 2 - 30 lbs x 12 reps - left arm felt struggling last 2-3 reps
• Set 3 - 30 lbs x 12 reps - struggled last 2 reps

Alt. DB Biceps Curls

• Set 1- 10lbs x 15 reps (moderate- could do full ROM entire reps - felt burn on biceps)
• Set 2- 10lbs x 15 reps - same (isolated mov'ts solely on arms- no momentum on shoulders or body)
• Set 3 - 10 lbs x 15 reps - biceps are super burned by 10th rep! Had to push last 3 reps!

Active rest in between sets and exercises: various abs moves on the bench - mainly 20 reps seated bicycle, seated leg raise, seated v ups, seated jack knives.

Back, Shoulders and Arms Workout

Since I was working from home today, I decided to do my Carb Nite. That means I needed to work on pushing iron at the gym!!

• Practicing overhand grip pull ups) - didn't count the sets just tried my best to pull myself up and did negative unassisted
• 3 sets 10 reps reverse body rows on BB squat rack
• 3 sets 12 reps alternating One Arm Row (25lbs plate)- each arm
• 3 sets 10 reps alternating One Arm Shoulder Press (15lbs DB) - each arm
• 3 sets 10-12 reps elevated feet bench triceps dips
• 3 sets 10 reps alternating biceps curls (12lbs DB)- each arm

Round 2: Day 82 & 83

Day 82 - ARX, Back & Biceps
Again, I had to workout in the evening right after work and before dinner. In some ways I started to miss my morning workout. True I had to drag my ass from the bed and it was still dark outside. But the payoff of get it done without interfering with my daily schedule was priceless. I've been going to bed quite late for the past 2 days and I don't want let it disrupts my usual 10pm bed time. Anyway, this will mark the last resistance workout for this round. Recovery next week and I'll be done with Round 2.

What's next? I dunno. I might want to break away from structured workout DVD (and from Tony) for a bit. But doesn't mean I'll just lead back to my sedentary lifestyle. I'll still do short workouts daily (30 min jog outside my house, some abs workouts, yoga, weight lifting, total body workout etc, you name it). I'll use whatever moves I've learned from P90X and do them in different ways. Kinda like improvise my workouts. Also I'm very interested to do this one hundred push ups program.

Day 83 - Rest
Totally needed.

Round 2: Day 67 - Yoga X & Day 68 - ARX, Back & Biceps, ChaLean Extreme I've Got Abs

Sorry for the missing post yesterday, was quite a busy day. I had to do Yoga in the evening because I had to be fasting in the morning prior my medical examination. My lunch meal was more like late lunch and super early dinner so was pretty messed up. I had to cut Yoga X short (up to the balance poses only).

ARX, Back & Biceps and ChaLean Extreme I've Got Abs this morning. B&B video was the most cheerful compare to other P90X. Seems like everyone in there always chimed in to Tony's lame jokes. I am not always listening to their conversation, instead just had to keep hitting pause button to finish my reps or to adjust my dumbbells.

Rest day tomorrow, more sleep.

Round 2: Day 45 - Reverse ARX, Back & Biceps, ChaLean Extreme I've Got Abs

This morning workout was quite good. I've been able to do more reps with a bit heavier weight, max. 12 lbs though. At least I didn't use any 5 lbs for today at all. I'm thinking to switch back to regular Ab Ripper X for the third phase since I don't feel it anymore. Gotta keep my ab muscles into confusion again.

I also be able to do all ChaLean Extreme I've Got Abs push ups from my toes!! Kept telling myself to start doing push ups from my toes as much as possible. No more dilly dally push ups from the knees.

Round 2: Day 39 - Reverse ARX, Back & Biceps, ChaLean Extreme I've Got Abs

I was super tempted to make today a rest day because I got to sleep in until 7:30 am!! I took a day off from work today for some special occasion. After went out for lunch, some shopping with K, got back home and I felt like I should just crank out my workout. The beginning was super tough, especially I was still a bit dizzy from a glass of martini I had for lunch..hahahaa...but after a while the alcohol was actually wore off and I got to crank up a decent workout. Phew! And tomorrow will be the actual rest day, and I'll get to sleep in again......until 6 am.

Round 2: Day 32: Reverse ARX, Back & Biceps, ChaLean Extreme I've Got Abs

I had a good amount of energy this morning, compared to Monday where I almost crashed after finishing Reverse ARX. The workout lasted a bit longer because I had to pause the video a couple of times to finish up my reps and to adjust my dumbbells.

I used mostly 10lbs dumbbells for most of the moves, but gosh, I just realized how weak my arms are!! I could barely finish 8 reps for some of the curls....boo...had to move down to 8lbs again. I could feel my biceps started to get sore by the end of the day.

Anyway...finally, DAY 30 PICTURES!!

Regular

Flex

I would say I accomplished a bit more compare to my first round. I wish I did 3 different views for my first round picture instead of just front view. Oh well, gotta keep pushing myself harder!!!