Chest, Shoulders and Triceps Workout

I had a great upper body workout, finished off with Standing Cable Hip Abduction. I think I'm totally addicted to it! I always want to incorporate this Standing Cable Leg Raises all the time in the end of my workout, doesn't matter if it's upper or lower body day.

DB Incline Bench Press
15lbs x 15 moderate weights
20lbs x 8 - felt better than expected- focused on pushing from armpits & chest
20lbs x 8 - will try aiming 9 next
20lbs x 8 - tried for 1 more but wasn't possible

BB Standing Ovhead Press
30lbs x 12 - last 2 reps struggled a bit
30lbs x 12 - hard last 2 reps
30lbs x

DB Prone Rear Delt Raise
5lbs x 15 - felt light
10lbs x 8 - a bit too heavy - couldn't get into "T" position when raised up the arms
10lbs x 8 - focused on contracting upper traps
10lbs x 8 (I might want to bring my own pair of 8lbs DB for doing this move!)

BB Close Grip Bench Press
30lbs x 15 - ok/ need to focus on forms - keeping elbows close to body
30lbs x 15
30lbs x 15

BB Lying Ovhead Triceps Ext
20lbs x 15 - felt tensions on back arms/ triceps
20lbs x 15
20lbs x 15

Active rest in between sets: 20-25 abs

Standing Cable Hip Abduction
7.5lbs x 15 @each - a bit too light
9lbs x 15 @ each - moderate good
9lbs x 15@each

Thursday workout

One hundred push ups program (Week 1, Day 3) 5 sets (8, 10, 7, 7, 12 (max))

Curl Arm & Hammer - 10 lbs (2x12 reps)
Struggled a lot when getting to the last 3 for both sets). I was going to do 3 sets but what's the point if I couldn't maintain a proper form.

One Arm Flip Grip Triceps Kick back - 8 lbs (3x12 reps - each side)
A modified version of P90X Flip Grip Triceps Kick back. Instead of doing it with both arms, I did one arm at a time. It's better to keep my form right, instead doing two arms with sketchy form

Half Burpee (2x10 reps)
Frist time trying it, by the time I got to the 2nd set, I couldn't maintain my form, so no use of pushing it too hard)

Table Dips (2x12reps)

Regular Crunch (50 reps)

Side Crunches (50 reps - each side)
Took mini breaks here and there.

Side Tri-Rise (25 reps - each side)
Did as fast as I could. Speed is the key here.

Max Reps Push ups - 15

I didn't spend too much time today. Got up a little late. But at least I did someting rather than just slept in.

Running in a circle

I had 4.5 miles run outside in my neighborhood compound, took about 40 minutes. Not bad and I am planning to increase my running speed and gradually increase the distance as well. It was tough to keep me interested since it is kinda boring to run in a circle versus running on the beach trail. But still better than nothing at all, right?

My plan is to run at least 2-3 times a week (about 3 miles at least or 30 minutes, whichever comes first). Frequency is the key here. And if I have time during weekend, I might wanna go to the beach for a longer and slower run.

My abs exercises from yesterday kicked my midsection. I was sore on my waist, proof that the side plank rises really effective.

Btw, my dad joined me for the run. He only did slow jog since he hasn't jogged for 3 weeks ever since my brother go sick. Worrying of someone does affect your workout performance in some ways. You just don't feel motivate to workout. Same thing with me and K as well. There was a time our beach run felt really dragging.

Mixing it Up

One hundred push ups program (Week 1, Day 2) 5 sets push ups (6, 8, 6, 6, 12 (max))

Regular crunches (40, 20, 20, 20)

Side Crunches (10 reps) each side

Back Extensions (3x15 reps)

Side plank raise (2 x 15 reps)

One Arm Triceps Kick back (3x12 reps) – 8 lbs (each side)

Lunge & Reach (3x15 reps) – 10 lbs (each side)

Lawnmower (3x12 reps) – 12 lbs (each side)

Side plank hold (about 1 minute each side)

Crunches with leg raise (3x20 reps)

The whole thing took me about 45 minutes, with a quick 5 minute warm up by run in place and some arm stretches. I was drenched in sweat, not sure if the workout was intense enough or it was the weather. Anyway, got all of these done in the morning. It was good to be able to work out in the morning again. And to get some stretching in, I did a quick yoga in the evening before dinner. Mostly just sun salutations, runner's pose, and some stretches. Took only about 15 minutes but I was drenched in sweat.

Sunday Workout

So I'm done with 2 rounds of P90X and from now on I'll be just doing random workouts here and there, alternating resistance and cardio. I still incorporate some of P90X, but instead of doing one specific workout video, I just picked some of the moves.


One hundred push ups program (Week 1, Day 1) 5 sets push ups (6, 6, 4, 4, 10 (max))
The max was actually up to 6 but I was feeling good so I did up to 10. Not bad

Alternating shoulders press (3 x 12 reps) – 10 lbs

In & Out Biceps Curls (3 x 16 reps) – 10 lbs

One Arm Triceps Kick Back (3 x 12 reps) – 8 lbs (each side)

Ab Ripper X Workout (All)

Calf Raise Squats (3x10 reps) – 8 lbs

Lunge & Reach (3x15 reps – each side) – 10 lbs

Bent_-Leg Dead lift (2x19 reps) – 15 lbs

Of course this post wasn't exactly written on Sunday. I figured it's easier to do back-date post instead cramming all 3 day posts into one.