Back & Biceps

Mobility Warm Up
Stability ball rollout
Quadruped thoracic extension rotation
RKC plank
Bird dog

DB incline Prone Rear Delt Raise
3x5lbs x 15

Hammer Wide Lat Pulldown (weight on each side)
35lbs x 12
37.5lbs x 12- focused pulling from lats
37.5lbs x 12
37.5lbs x 12
37.5lbs x 12

Machine Assisted wide grip Pullup
4x55lbs x 12- focused pulling from lats - 3rd & last set were better

Hammer Iso Incline Chest Press (weight on each side)
3x25lbs x 10- last 2 reps hard esp last set

Seated One Arm DB Arnold Press
15lbs x 12@each
15lbs x10@each- left arm almost gave out
15lbs x 10@each

BB Upright Row
20lbs x 15- light
30lbs x 12- hard last 2-ok weight
30lbs x 10

BB Close Grip Triceps Bench Press
3x30lbs x 15- light but focused on triceps contraction

DB Front & Side Delt Raise combo
3x5lbs x12@each - delt burnout

Back & Biceps

Neg pull up practice

BB pendlay / band side walk
2x55lbs x10
3x65lbsx8 / 3x20@each

One Arm DB Row (no rest, switching sides)
4x25lbsx10@each - right side felt weaker than left to get full ROM

Wide Lat Pulldown / knee hugs
3x45lbsx8/3x20
45lbs x 6/ 20

Seated Cable Row / bike abs
4x27.5lbsx8 / 4x20-30x

Seated DB Biceps Curl
3x10lbs x10

DB Hammer Curl
3x10lbsx8

Back, Biceps and HIIT Skipping/Sprinting

Wide Grip Negative Pull up practice

BB Pendlay Row / band side walk or monster walk
45x15- warm up
55x10
60x 10
65x8
70 x 6
70 x 6

DB One Arm Row
2x20lbsx15@each- practice moves
4x25lbsx10@each/ band standing hip abdct 3x20@each

Question: A guy told me that I shouldn't arch my back when doing One Arm DB Row- esp since I am not wearing any lifting belt - need to keep my back in neutral or kinda more hunch??? Thoughts? I usually keep my back arch just like how I do Deadlift.

Wide Lat Pulldown
45lbsx8
3x45lbsx6/ knee hugs 3x20

Seated Cable Row/ side crunch
27.5lbs x 10 - hard last 2 reps
3x27.5lbs x 8- hard last 2 reps / 3x15@each

Close Grip Pull up practice

DB Biceps Curls
10lbs x 10
3x10lbs x 8- right arm almost fail at last rep

DB Hammer Curl
3x10lbs x8 - arms were fatigue twds last rep- didn't get full ROM

20 min HIIT high knees skips/sprinting (1 min hard/ 30 sec easy -14 rounds)

Back & Biceps

Warm up
RKC plank
Superman
Overhand Grip Neg pull up

BB Pendlay Row
45x15 warm up
50x12 warm up
55x10
4x60 x 8 /4x20 knee hugs abs

One Arm DB Row (short rest- only switching sides)
15lbs x15@each - light
20lbs x 12@each - moderate
4x25lbs x10@each - last set hard to get full ROM on right side

Wide Lat Pulldown
2x40lbs x 10 - moderate
2x42.5lbs x 8 - good weight

Close Grip pull up practice - losing it! Gotta practice more often :(

DB Concentration Curls (short rest) - arms rested on an incline bench
7.5lbs x 15
7.5lbs x 12- focused on ROM
7.5lbs x 12

DB Hammer Curl
3x7.5lbs x12

Back, Biceps and Cardio

DB Prone Incline Row / high knees
20lbs x 12 (45°) / 100
3x20lbs x 12 (30°) 100

Note: 30° better incline, not too high

BB Pendlay Row / explosive jump squat
4x60lbs x 10 / 4x15

Negative Pull Up practice

Seated Cable Row / Skipping
27.5lbs x 12 / 1 min
27.5lbs x 10 /1 min
27.5lbs x 10 / 1 min
27.5lbs x 10 / 1 min

T Row Bar w pad / aerobic box step?
25lbs x 12 / 100
27.5lbs x 10 / 100
27.5lbs x 10 / 100
27.5lbs x 10/ 100

Wide Lat Pulldown
40lbs x 10
40lbs x 8
40lbs x 10

DB Hammer Curl
10lbs x 12
10lbs x 10
10lbs x 10

Back- Biceps w/ Cardio in between

Warm up:
Superman 20x (hold 10 sec)
Elbow plank to plank 20@each
Neg ovhand grip pull up practice (4-2-3)

BB Pendlay Row
40lbs x15 - warm up
50lbs x 12
50lbs x 15 (hard last 3) / 100 high knees
55lbs x 10 / 100 high knees skips
55lbs x 10 / 100 high knees skips

DB Prone Rows / jump jacks
20lbs x 10 (hard) / 200
20lbs x 10 / 200
20lbs x 10 / 200
20lbs x 10 / 120 - left foot felt irritated

T Row Bar w Ab support / jump squat
25lbsx10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x
25lbs x 10 / 15x

Seated Cable Row
27.5lbs x 10- hard / light skip
27.5lbs x 8 -tough / 100 lt skips
27.5lbs x 8 - / 100 lt skips

Iso Lateral Wide Lat Pulldown
40lbs x 12 - hard last 2 reps
40lbs x 10- hard set
40lbs x 10 - hard set

DB Alt Biceps Curl (shorter rest)
7.5x15- light@each
10lbs x 10 @each
10lbs x 12 (7.5lbs last 4 rep)@each

Back & Biceps + 10 min steady state cardio

Band assisted wide gri pull up
4 x 3reps

BB Pendlay Row / Seated knee hugs 20x
2x45lbs x 15- warm up
4x50lbs x 12 - hard last 3 reps

DB Prone Rows / 1 leg hip thrust
3x20lbs x 12 /3x 12x@each

Hammer Iso Lateral High Row
35lbs x 12 - felt light
3x45lbs x 12 - ok weight - felt tension on upper back

Note: This gym doesn't have Hammer Iso Lateral Wide Lat Pulldown so I chose to use Hammer Iso Lateral High Row. So I didn't do Seated Cable Row. Also this gym doesn't have Standing T Row Bar machine so for wide pull I only did BB Pendlay Row.

Abs (2 rounds) - ab burned- tough - focused keeping abs/core pushed down aka PPT
• Lying leg raise w 7.5lbs db overhead 20x
• bicycle 20x
• iso ab hold 30 sec

Band assisted chin up - very hard - biceps might be tired already

DB Alt biceps curl
7.5lbsx15@each
3x 10lbsx 12@each

DB side curl (video reference: https://www.youtube.com/watch?v=XW9_mqdsY7s)
3x7.5lbsx12@each - no rest, just switching sides

10 min steady state cardio on spin bike

Note: butt, adductors & pec muscles are tight and sore today

Back and Biceps and mini Chest and Triceps

Band Assisted overhand grip pull up (med navy band)
7-6-6

Prone Incline DB Row
3x15lbsx15- focused on pulling from lats

Standing T Row Bar
3x5lbsx10

One Arm DB Row
15lbsx 15@each- felt light
20lbsx15@each- ok weight
20lbsx 12@each
20lbsx 12@each

Db Incline chest fly 10x12
DB Incline chest press 15x15/20x10
BB Close Grip triceps bench press 40x15
BB lying triceps ext 20x12-15

Push Up 10-12

DB Alt Biceps Curl
3x10lbsx12 @each

DB Hammer Curl
3x10lbs x 12

Chest, Back & Biceps

Overhand Grip Negative Pull Up practice

Standing T Row Bar
10lbs x 15 warm up
15lbs x 12 - hard last 2 reps
20lbs x 10 - hard last 2 reps
20lbs x 10 - hard last 2 reps
15lbs x15 - hard last 2

DB Prone Incline Row / DB Incline Chest Fly
20lbs x 12 / 10lbsx15
20x10/ 10lbs x 15
20x10 / 10x15

BB Pendlay Row / DB Incline Chest Press
50lbsx 12 / 20lbs x10 (very tough last 2 reps)
50x12/20x8
50x12/ 20x 8 (hard last 2 reps for both lifts)

Seated Cable Row / Push up
20lbsx15- light / 12x
27.5lbsx 10- mod heavy / 12x
27.5x10 / 12x

Hammer Iso lateral wide pulldown (seat #6)/ DB alt Biceps Curl
3x35lbs x 12 /3x 7.5lbsx12

Knee raise / dB hammer curl
3x20x / 3x7.5lbsx15

Chest, Back, Shoulders and Arms Workout - Happy Halloween!

Reverse Body Rows (bent legs) / Push Ups Superset
4x15 / 4x10

One Arm DB Row
4x17.5lbs x15@each

DB Arnold Press / Seated Band hip abduction ( med band)
3x8lbsx15 / 3x30 reps

DB Lateral Side Delt Raise / Lateral Side band Walk (med band at ankle)
3x8lbsx 8 / 3x30 reps total

Chair Triceps Dips / DB Hammer Curls
3x15 / 3x8lbs x12

Back & Biceps

Overhand grip pull up practice - partial reps & hang on the bar while contracting the muscles


BB Pendlay Row / plank & side knee tuck 20x
2x45lbsx10- warm up sets
4x50lbsx8- hard last 2 reps

Prone DB Row / hyper ext 20x
3x15lbsx15- focused on pulling from lats

Wide Grip T Row Bar (machine w chest pad)
20lbsx 10- isolated mov'ts solely on mid back
20lbs x 8
20lbs x 8

Seated Cable Row/knee hugs 20x
3x20lbsx 12

Hammer Iso Lateral Wide pulldown practice
25-30lbs

Underhand grip pull up practice
Very tough- need more practice

Alt DB Curls
3x10lbsx 12- hard last 2 reps

DB hammer curls
3x 7.5lbs x 10

Back & Biceps

T Row Bar Machine (wide grip)
No weightsx 15
3x5lbs plates x 8 - felt heavy/ hard last 2 reps

T Row Bar Machine (narrow grip)
2.5lbs plate x 8
2.5lbs x 10- hard last 2 reps
2.5lbs x 8- hard last 2 reps

One Arm DB Row
3x20lbsx10@each

Hyper Ext 3x20

Band Assisted Pull up (overhand grip. - resting 1 min
5 - 4 -3.5

Alt DB Biceps Curl
3x 10lbsx 10 @each

DB Hammer Curl
3x10lbsx 8- heavy last 2 reps

Back & Biceps

BB Pendlay Row
45lbsx 12
3x50lbsx8- felt heavy & focused on getting full ROM

Bent Over Row w the Machine (wide grip)
2x10lbsx10 - focused pulling from lats
10lbsx8- hard last2

One Arm DB Row
3x20lbsx10@each

Band Assisted Pull Up (ovhand grip) w thin dk blue band- resting 1 min
5reps- 4- 4

Alt DB Biceps Curls
10lbsx12
10lbsx10
10lbsx10

DB Hammer Curl
10lbsx10- hard last 2 reps
10lbsx10
10lbsx 8

Back, Biceps & Light Glutes

BB Pendlay Row
4x45lbsx12- hard last 2-4 reps

One Arm DB Row
3x25lbsx10

Hyper Ext 3x20

Seated Cable Row / V Up Abs 15x
20lbsx12- felt light
3x27.5lbsx 8 - heavy

DB Alt Biceps Curl
3x10lbsx10@each- tough last 2reps

DB Hammer Curl (I used this video as guidance)
3x10lbsx8 - hard last 2

DB Side curl (video reference from here - this guy has quite good tutorial videos, including how to use a machine! I think you sent me one of his demo on Triceps Ext before)
3x5lbsx10@each - right biceps felt more burn than left? -I am not sure the exact name of this move so I just copied his term.

Standing Cable Hip Abduction
3x15.5lbsx15@each

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

Standing Cable Hip Adduction
3x12.5lbsx15@each

Back, Biceps, Core & 20 minute steady state spin bike cardio

BB Pendlay Row
4x45lbsx12- hard last 2 to get full ROM

Front elbow plank w leg lift 3x15@each

One Arm DB Row (no rest just switching sides)
1x20lbsx12@each
2x20lbsx10@each

Seated Cable Row / front plank w knee tucks 15x@each
4x20lbsx12- hard last 2 reps

Hanging Knee Raise (overhand grip)
3x15 (contracting lats & pull using core not momentum)

DB Alt. Biceps Curl
10lbsx12 @each
10lbsx10@each - tough last 2
10lbs x10@each

20 min Steady state cardio on spin bike

My legs and calves were a bit tight this morning so I decided to do some steady state cardio on the spin bike. It made it feel a bit better. Usually I am not a fan doing a steady state cardio on a machine but today I just felt like doing it.

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)

Chest, Shoulders & Biceps Workout

DB Incline Press
Set 1-2 5lbs x 15 reps - warm up sets
Set 3- 10lbs x 15 reps - focusing on tightening upper back & core. Felt burn on shoulders

Set 4 - 10lbs x 12 reps - Ok reps
Set 5 - 15 lbs x 10 reps - great resistance weights - still could maintain good controlled form & felt the tension

Standing DB Overhead Press
Set 1 - 15 lbs x 8 reps - focused on tension & esp left arm since it's weaker
Set 2 - 15lbs x 8 reps - left arm felt weak towards last 3 reps - might have to drop weights at last set
Set 3 - 10lbs x 12 reps - too light for right arm but decent enough for left arm - not much struggling

DB Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - decent, felt quite light
Set 2- 5lbs x 12 reps - decent (might be able to do heavier weights like 7-8lbs but no such DBs at gym!)
Set 3 - 5 lbs x 12 reps - started to feel the burn in upper left traps esp by last 5 reps. DB felt light for right arm

Alt. Biceps Curls
Set 1 - 10 lbs x 15 reps - biceps burn by last 3 reps!
Set 2 - 10lbs x 12 reps - more aggressive tempo but w/out swinging the body or the weights around. Isolated the mov'ts on biceps solely- struggled last 2 reps
Set 3- 10lbs x 12 reps - same tempo as set 2 - struggled last 2 reps

Finisher:
One Arm DB Jerk
15lbs x 10 reps @each arm
20lbs x 10 reps @each arm

P90X Lean Phase 3: Day 80 - Back & Biceps, and bye bye Ab Ripper X

Back and Biceps gave me a good sweat today, which means I know I pushed myself hard enough. Majority of the time I used 8lbs dumbbells, and some 5 lbs and 10lbs for lawnmowers only. 8 lbs is pretty tough for me, especially after going nonstop for 6 reps. Since my goal is lean muscles, I always try to hit 12 reps at least.
I thought I couldn't get up this morning because I had a little hard time going to sleep and it was a bit late too (maybe around 10:30 pm).

Abs went well and I did out most of the reps along with Tony and his gangs, except for the evil Oblique V-Ups. Also, I did the Cross Leg sit up instead of Wide Leg Sit up, Leg Climbs with only one reach as Audra did. I did 25 reps for the right side, but only about 15 good reps of the left side. To compensate that, I did 20 extra reps Mason Twist at the end. Guess what? Today is the last day of P90X resistance workout and that means no more Ab Ripper X after this. I kind of get tired of Ab Ripper X moves and need some time off from it. After doing Ab Ripper X for 3 months straight plus almost a year prior this Lean routine, I think I deserve it. It's time to search for other ab move variation, not just the ones doing the crunches on the floor.

I had my protein shake after this workout and I think I am still not fond of the protein powder taste, with the exception of soy protein powder. The only way I can drink the protein drink is to mix some mashed banana into it to cover up that "weird" protein taste. Speaking of which, I am running out of my protein powder. I still have the soy protein powder, but I figured its sugar is a little too much. 12 g of sugar for 3 scoops (30g) with only 14g of protein is a bit too much, compare to the regular 24g whey protein with less sugar. Maybe I should look into the unflavored soy protein?

P90X Lean Phase 3: Day 66 - Back & Biceps, Abs

Back and Biceps wasn't that bad actually, though I think my favorite is still Chest & Back. Back & Biceps is like a combination of Chest, Shoulders, Triceps with Shoulders & Arms and Chest & Back. It's a bit of everything from the other 3 resistance workouts, even though towards the end, it's a bit weird to do superman. I had to complement myself that I survived all superman sets and could lift up my arms and legs off from the floor without much problem. Does it mean my back get stronger as Tony mentioned? Oh well...

Majority of the time, I used 8 lbs dumbbells to do the arm workouts and blue resistance bands for the pull ups. Sometimes I wonder if I do the resistance bands correctly since I mostly felt the burn on my arms instead of my back. I felt stronger and majority of my sets were either 8, 10, or 12 with 8 lbs dumbbells. Some lifting I had to switch to 2 1/2 lbs. My left arm is much weaker than my right arm, which is normal, I think, since I'm right handed.

Taking the soy protein drink before the workout definitely gave me more strength to do the resistance workouts. Post workout, I gave Jay Robb chocolate whey protein a try, mixed into my plain soymilk. My impression? NASTY! *sorry Jay Robb, no offense!*
It didn't taste any chocolate flavor and I had this unpleasant after taste. The closest thing I could come up with is it had that beef/bone bone soup taste smell-like. It was my first time trying the whey protein and didn't get a good impression on it. Maybe it's the brand or maybe all whey protein taste like that? In the meantime I might stick to my soy protein and keep searching for the good whey protein taste.

I sped up through Abs and went on my own pace. I went faster and took less break and guess what, towards the end, I was so exhausted. I skipped Leg Climb since that was my least favorite and I don't really quite feel the burn and jumped to Mason's Twist with high speed. I still did 50 reps but twice of Tony's speed. It gave me a good sweat.

I brought lots of healthy snacks and food today for my daytime food. I sliced a huge carrots, 2 apples, and orange and 1/3 of papaya. I will have beef asparagus with white rice and 1/2 hard boiled egg as my lunch. Also I brought Jay Robb™ JayBar High-Protein Cashew Coconut bar as my snack.
For breakfast, I'll be having one plain bun and 1 slice of whole wheat banana bread.

Yoga X tomorrow, and I'm looking forward to it!