The Corn Cob Pull Ups are really tough! You will complete 16 total curls (8 each arm) while one arm is static at a 90 degree elbow bend and the other arm is completing curls (4x4 rep sets). Static Arm Curls. I have been doing these for ears. Do your ballistic stretching and proceed to your 3rd set. I am eating better then I have before, I have fruit and vegetables as often as possible, very little soda in turn I drink a lot of water. Week 12 day 3, almost to the finish line…. There are a number of upper arm muscle exercises that you can perform and some of these are the curls, the concentration and the preacher curls, and the hammer curls. Posted in Uncategorized | Tagged challenge, p90x, pictures, review | 3 Comments ». This is a great bodyweight exercise. I normally do these in my workouts. The GUNZ!!!! Back and Biceps + Ab Ripper X, week 7 day 3 out of 12 weeks! The Main Workout (The Exercises in P90X Shoulders & Arms) Part I. First off, all the pictures that were taken were all blurry, every last one of them. Ballistic Stretch [30 sec] I don’t like normal Tricep Kickback but I do like these. This exercises works better with resistance bands than it does free weights. Posted in Uncategorized | Tagged Ab Ripper X, back and biceps, challenge, p90x, review | Leave a Comment ». But once I got settled I was good to go. I have never exercised this way, and i’m not particularly sold on it yet, I need a few weeks to tell if it actually makes a difference or not. All you do here is use your triceps (back of your arms) to “kickback” the weight. Grab a dumbbell with one hand. All of this should help me even more to get that “Super Sonic” Athletic body and health. With the bands you stand up and do the same thing, except you are bringing the bands behind your head. Just as the title says you start off doing normal curls or hammer curls, then when you come down instead of going back up for another curl, you come to the side and do a side curl. This is the exact same exercise. Of course, that doesn’t mean I am stopping, oh no, quite the contrary. To put that in perspective, eight reps is the point after which you begin experiencing diminishing returns, and even personal trainers who espouse high-rep, low-weight training caution against going above fifteen. okay. What you do here is bring up the weight like your doing a normal curl, with your palms pointing up then when you reach the top alternate your grip, in this case you bring your grip facing inwards and drop back down. When the first 90 days are up, my buddy James and I are going to do it again. These are more commenly called Straight arms flys and lateral raises. Today is Yoga X, now I am not a big fan of Yoga X and I admit the reason that is…. I really didn’t like doing this exercise with the bands. A straight up pull-up with a towel in one hand. This is actually giving me a little bit of anxiety to perform and get the results I am looking for. This concluded the 1st set. Try not to rock. Now that I got my resistance bands, I will be doing all my review with these in mind. This is again another way of doing alternating grip curls. Posted in Uncategorized | Tagged challenge, p90x, review | Leave a Comment ». I love this exercise. Posting these results from the last time I did the routine to the latest will show what gains I have done if any, and help me to be motivated to keep making gains as well. For shoulders and arms there is only one exercise that was awkward in doing the exercise with resistance bands, I will note it there. Alright this next one We're gonna keep something heavy as well. It does work, this program makes me sweat more then most. Stay tuned! I was feeling really good yesterday so we will see just how much better if at all I will be next time around. Again no drama and familiar if you workout regularly. You do a total of 16 curls. With some of the most advanced bicep and tricep moves backed by years of scientific reseach, you are getting some of the most functional fitness application with the P90X arm exercises. Full Supination Concentration Curls [57 sec]: These are basic bicep curls, one at a time, but each time you reach the top, squeeze your bicep for an extra pulse. Posted in Uncategorized | Tagged challenge, day 90, p90x, review | 3 Comments ». WORKSHEET WORKSHEET WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 WEEK 1 WEEK 2 WEEK 3 WEEK 9 WEEK 11 This routine is performed during weeks 1, 2, 3, 9, and 11. Thanks for the comments, I do really appreciate them, they really help me to be motivated. Today is Back & Biceps and Ab Ripper X. I am going to take my pictures after the workout, I know I am a week and a half early on these pics but I believe it will show the definition more then if I wait for the last day of the rest week. P90X Back & Biceps Intense 39 minutes Target Areas: Arms, ... One-Arm Cross Body Curls 1 minute Switch Grip Pull-Ups 2 minutes Elbows Out Lawnmowers 2 minutes Standing Bicep Curls 1 minute One-Arm Concentration Curls 1 minute Corn Cob Pull-Ups 2 minutes Reverse Grip Bent-Over Rows 1 minute Open-Arm Curls 1 minute Static Arm Curls 1 minute This is sort of Bodylastics crème de la crème in resistance bands, they run about $100 for the whole set, and are a worthwhile investment if you’re serious about fitness. Just like normal kickback but you flip your grip in the up position. Sit on the edge of a bench and place your feet wider than shoulder-width. This is a very easy move, I have never done this in a crouching position but it works. Entries (RSS) Your arms are going to burn after (and during) this workout. Learn how to correctly do One-arm Concentration Curls to target Biceps with easy step-by-step expert video instruction. I always forget how bad I am at pull-ups until I do this program. 15 reps 12 lbs. Static arm curl ( two arm curls – hold one arm in curl position while you curl the opposite arm 4 reps then switch, always holding one arm in a static hold while lifting the opposite arm. So I guess instead of comfort food, I have a comfort workout and this Shoulders and Arms workout is one of em. Do Back & Biceps P90x. You start off by bring both of your arms to the halfway position, then only keeping one arm there (static) you do 4 curls with the other arm and switch sides. More specifically I am using the Terrell Owens branded Bodylastics bands. We all want em, we all focus on it, but most rarely see the kinds of gains they want, but the P90X arm exercises can change all that. This concluded the 2nd set. Then when it is all done, I am going to do it all over again! ). I wont be satisfied until I have that chiseled body, it is a personal goal to know I can commit to this. Reverse Grip Bent-Over Rows.. Open Arm Curls.. Static Arm ... Back & Biceps is one of my favorite videos in the original P90X series. After I hit the size I am looking for then I will start doing the lean program. Set Two- 16 … Dumbbell Concentration Curl is an isolation movement exercise with the primary purpose to peak your arm's biceps, especially the Brachialis (outside part of biceps). Tonight is back and Biceps, I am going to log what I did last week with this week for all to see. I will be adding more cardio to the program, time to start up my mountain bike riding on the weekends again. And we're right at three two and um perfect. This concludes the 3rd set. That’s the point where I basically stayed at the same number of reps for the remaining curl exercises. ... Full Supination Concentration Curls 13 reps 10 lbs. Hopefully you will be able to see some improvements from the 30 day to the 60 day shots. Here is a quick side by side of my Day 1, day 30 ,day 60 and day 86 pictures. I have been blessed with the gift of good health and want to share it with you. That was proud moment, the fu*ked up part about that stat is I now set the bar and I cannot fall below 100% from now on… that is going to suck! Straight position, with knees slightly bent, and a dumbbell in each hand with arms down by your sides and palms facing forward. For Deep Swimmers Presses you do normal shoulder presses then throw a two arms bicep curl in there for good measure. Here they are anyway, you can see the difinition enough, plus I will take another set a pics on my actual day 90! This is actually the first time I have ever done static curls. It adds a whole new dimension to the kickback exercise. This workout P90X Shoulders and Arms puts me back into an element of familiarity. It’s important to note that you do 2 sets of 3 exercises and then you do some ballistic stretching between sets. This concludes my review on P90X Shoulders and Arms. Do your ballistic stretching and proceed to your 4th set. Hopefully I can show improvements. Performing standard curls with both arms at once; One-Arm Concentration Curls. Okay, squat and back to the rest. Strip-Set Curls I started off with fairly heavy weights, but towards the end of the workout, I was astonished by the fact that I could barely manage to do curls with light (15 to 20 pound) dumbbells. This might be fine if you weren't doing a set of concentration curls immediately afterwards. Support one elbow on your knee, rest other arm on that forearm and curls. It's a what call a concentration curl penetration curl right hand that can just step right on the back side of our left hand. On a side note about my diet. Sorry, your blog cannot share posts by email. Hammer Kickback: Do triceps kickbacks using a hammer grip for 30 seconds. I am not really a writer, but a workout fiend who happens to have a blog. I have done millions of these and this is one of the staples of my normal workouts. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. P90X Final and This Month's Rotation This is going to be a long post! I am going to try and BRING IT even more this time around. At least 8-9 12 ounce cups worth. BeachBody.com also has awesome resources but I still don't know how to navigate it. I will be posting my 60 day pictures at the end of this week. Posted in Uncategorized | Tagged challenge, p90x, review | 2 Comments ». W 15 09. ... One-arm Concentration Curls: 7r 25w 9r 25w. Simple and effective. Posted in Uncategorized | Tagged challenge, p90x, review | 1 Comment ». 16 reps 15 lbs. I have been doing these for years with free weights, but this time I am using the Bodylastics resistance bands. Blog at WordPress.com. I have pretty much done all of the normal P90X DVD’s so there is nothing out of the ordinary there. All in all I give this DVD a 4 out of 5 Charles Faces. Do your ballistic stretching and proceed to your 2nd set. This is a very tough exercise. You start off by bring both of your arms to the halfway position, then only keeping one arm there (static) you do 4 curls with the other arm and switch sides. One-Arm Concentration Curls - R 10 ea . You start with both palms facing up and do your curls as normal, when you reach the top, switch your grip so your palms are facing inwards and lower the weight. I love this! Just normal shoulder fly’s are fine, it second angle that blows it out the water. My favorite upper body exercise, this is a very basic anaerobic exercise. One-Arm Concentration Curl. Subjects then began by performing an isometric single-arm Concentration Curl movement, completing the maximum contraction (MVC) for the biceps. Use your arm that is off the ground to place is on the ground in front of your chest or wherever is comfortable, and then use your arms that are already on the ground to grab your shoulder. The single mission of this website is very simple: Get You In Shape. Find related exercises and variations along with expert tips Very good stuff here. If you want a 25% discount sign-up as a “Coach” and spread the word! In & Out Bicep Curls. This is just a basic shoulder press. W 25 11. The further your feet are away from your body, the harder the workout. I’m too familiar with all these for a 5 Face nomination. I like this exercise, its something I have never thought of but it works. I will keep you all updated as the next 30 days go by. Towel Pull-ups. Reverse Grip Bent-Over Rows - R 10 . Do 'em for 30 seconds per side. I was wrong! Chair Dips [45 sec]: Place your hands behind you on a chair, and lower down into a dip. With bands in your hands you bring your arms straight out to your sides then directly in front of you. I will keep going and keep Bringing It until I am satisfied. This is a guy that is dedicated and I believe could win the 1000 or even 10,000 dollar Million Dollar Body prize! Like I mentioned in my prior posts, I can feel the end in sight of the first 90 day period and I am determined to fit the mold I am looking for. Kick backs are done standing up and you are leaning forward with your elbows glued to your sides. Post was not sent - check your email addresses! All you do is grab a comfortable weight your arms down and palms facing toward your body then just lift the weight up while flaring your elbows up and out. At the end of this DVD there is also a copy of Ab Ripper X that follows, so don’t blow your wad on the shoulders & arms workout. This is the exercise that doesn’t work with the resistance bands that I have. Again a comfort workout wins! P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program. First, for the few people who look at this P90X blog, please head over to my buddy Steve’s P90X blog at http://www.phase2.net/2008/04/08/ He has his day 1 and day 30 pictures up and he has some spectacular results! I am determined to be close if not where I want to be physically by the 90 days. well if you have been reading my past updates then you know its more P90X!! Reverse-grip barbell rows are third in this back arsenal, and my back is already pumped, so only one warm-up set of 15 reps is needed. As with all the other P90X DVD’s this starts out with some familiar stretching and warm-up. Reverse Grip … Notify me of follow-up comments by email. Basic and effective. Self processed fitness missionary and author of most of the ridiculous fitness articles written on Charles Lloyd Fitness.com. Do your ballistic stretching and proceed to your 5th set. Once we finish the second round then we are going to do the P90X Plus edition! Your email address will not be published. Well, basically there is no diet! I kinda flip-flopped around with this because using resistance bands are way different than regular old free weights. Frog Push-ups: These are exactly the same as the Power Push-Ups from Insanity Max Interval Plyo. This a drop from 12.6% body fat I had before starting P90X, this is a remarkable drop so far! I did 5 reps, which is the same number I did during week 7 of P90X. I am on my 6th week which would put me on Phase2 second week. The first 45 minutes of this program is a killer, and I am not that flexible so some of these routines are not pleasant. James just finished his back shoulder exersizes and who the hell can hold a camera steady after that. I only did these with the resistance bands, and didn’t need much weight. These are the same thing you did in Shoulders & Arms day. P90X Shoulders and Arms ... Full supination concentration curl ... Set 1 – 12 reps with 17lb DBs Set 2 – 12 reps with 17 lb DBs. If you’re using dumbbells while lying down you extend your arms straight up and only using your triceps you bring the weight down to the sides of your face and back up again. The only difference is instead of using free weights I am using the Bodylastics resistance bands. Go get it in my Beachbody web store. I will get some pictures out there on the halfway mark for sure. Females find males with well-toned upper arm muscles very attractive while the males find co-males with toned upper arm muscles envious.? Chair Dips ... Static Arm Curls 16 reps 10 lbs. I am very happy with the fact that I was committed to the 90 days. You can perform Dumbbell concentration curls in a variety of ways: sitting, standing or in a kneeling position. Just like the alternating shoulder presses with without the alternating part. Alright everyone, I have started back on the P90X program after taking way to long off after I finished the first 90 days. Every 20 seconds on this side. One Arm Cross Body Curls - Set of 20 @ 35 Pounds Switch Grip Pull-Ups - Set of 20 Elbow Out Lawnmowers - Set of 10 @ 35 Pounds Standing Bicep Curls - Set of 10 @ 35 Pounds One Arm Concentration Curls - Set of 10 @ 25 Pounds Corn Cob Pull-Ups - Set of 20 Reverse Grip Bent Over Rows - Set of 16 @ 15 Pounds Open Arm Curls - Set of 10 @ 35 Pounds I am also going to start riding my Mountain Bike over the weekend now that I am living in an area that has world class Bike trails! Now for the first time I know what people who eat comfort food feel like. In & Out Bicep Curls incorporates Hammer curls with side curls. I think normal dumbbells would be fine for this exercise. This concludes the 4th set. These are more commonly called “Skull Crushers”. The best deal was the buy-one-get-one-half-price deal I got with the Iso Mass at the GNC in Austin, Texas--protein powder is shockingly cheap in the US compared to Canada! Set One- 15 reps with 12 lbs (remember this is what I use to do this workout) Set Two- 13-15 with 15 lbs. This is actually the first time I have ever done static curls. ... A great place to start finding info on P90X is Google and YouTube. The idea is to tame the weight and not let it get away from you. So I am going to keep this program as my day to day routine for the foreeable future. It really sucked. You do your Shoulders flys as normal which are very standard. P90X Day 31: Back & Biceps + Ab Ripper X. Back and … I go down to a 10 lb. These are standard curls but you are in a crouching position with your elbows resting on the inside of your knees. well, its just plain hard! P90X Challenge. My favorite kind of arm curls are Hammer curls, for some reason I am always stronger at hammer curls than normal curls. To be honest, I am really looking forward to the last phase! With that being said, I am going to do my best to really increase my weight without sacrificing form, and do more reps in all areas. Alternating Shoulder Presses. Place the back of your arm with the dumbbell on the inside of your thigh and place the opposite hand on top of the opposite knee for support. Posted in Uncategorized | Tagged challenge, day 60, p90x, pictures, review | Leave a Comment ». For this bicep exercise I use 15’s and do 10-12 reps. I personally am not a fan of doing kick backs with resistance bands; I think free weights are better for this exercise. Great stuff. OK, so here are the results for Back and Biceps and Ab Ripper X. Third set of back exercises includes: Corn Cob Pull-Ups. Posts about p90x written by mardagan. Lunge curls: Identical to One-Arm Concentration Curls from P90X Back & Biceps. Focus on form so that every rep counts. I am going to destroy my muscles this last round. and Comments (RSS). If you continue to use this site we will assume that you are happy with it. Stand up tall and using a weight that you’re comfortable with, press the weight or band above your head and come back down alternating between arms. Set One- 16 reps with 10 lbs. A Description of One-Arm, Cross-Body Curls. dumbbell for this exercise and my goal is at least 12 reps. Corn-Cob Pull-Up. Open Arm Curls - R 10 . Corn Cob Pull-ups: 3 normal/ 3 chair 1 normal/ 7 chair. Part of the series: Total Body Fitness Techniques. Interested? So without further ado, here are my 60 day photos: I will put together a set of my first week, 30 and 60 day photos to get a better look at the changes. Stay tuned for my almost 90 day pictires! 2 more weeks and I will submit my 60 days photos for your interrogation. People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. The second angle is your lean forward as much as you can (maybe a 50 degree angle) then does your fly again. 60 days have come, man only 30 more days before the program is over. When it comes to Ab Ripper, I will make a general comment about how well I did in percentage form last time to tonight’s. Posted in Uncategorized | Tagged challenge, p90x, phase 2, review | 1 Comment ». For the different variations of curls, I added a rep to the all of the curl exercises up until the One-Arm Concentration Curls. Like the name states you are lying on your back. You are going to do 16, so 4 on each side, then switch. This is also another staple in my normal workouts. I don’t know if I will ever like Yoga X, but one thing is for sure. I blame this on 2 factors. These are just basic arm curls but you just do them at your sides so your arms are “open.” Static Arm Curl. Posted in Uncategorized | Tagged day 1, day 30, day 60, day 90, p90x, pictures, review | 6 Comments ». P90x worksheets 1. You do a total of 16 curls. Things are going quite good, I am surprised at just how quick I am getting back into the weight where I left off. Standing Bicep Curls.. One-Arm Concentration Curls.. Corn Cob Pull-Ups.. Join Me. This is more commonly called an alternating grip bicep curl. Since you are, however, you might easily end up doing about thirty curls in a row. So without further ado: Back and Biceps: Week 6 Week 7, Wide front Pull-Ups: 12 chair 3 normal/14 chair, Lawnmowers: 15r 35w 18r 35w, Twenty-ones: 21r 20w 21r 20w (light), One-arm cross body curls: 8r 30w 9r 30w, Switch grip pull-ups: 12 chair 14 chair, Elbow-out Lawnmowers: 12r 30w 11r 35w, Standing Bicep Curls: 8r 30w 10r 30w, One-arm Concentration Curls: 7r 25w 9r 25w, Corn Cob Pull-ups: 3 normal/ 3 chair 1 normal/ 7 chair, Reverse Grip Bent over Rows: 12r 25w 12r 30w, Open Arm Curls: 10r 25w 5/3r 30/25w, Static Arm Curls: 16r 15w 12/4r 20/15w, Towel Pull-ups: 11 chair 12 chair, Congdon Locomotives: 40r 25w 40r 30w, Crouching Cohen Curls: 9r 20w 9r 20w, One-arm Corkscrew Curls: 9r 25w 9r 25w, Chin-Ups: 10 chair 11 chair, Seated Bent-over back Flys: 12r 25w 11r 30w, Curl-ups/Hammer Down: 6r 25w 8r 25w, Hammer Curls: 7r 25w 9r 25w, Max Rep Pull-ups: 9 chair/wide flys 5 chair/corn cob, Superman: ALL ALL, In-Out Hammer Curls: 7r 20w 8r 20w, Strip-set Curls: 24r 25w 24r 25w, AB RIPPER X: 90% 100%. 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Done static curls weight, but I still shudder at the end of this website is very simple get! And an hour and a half after finishing this workout P90X Shoulders & arms day this help! Right now foreeable future.. Corn Cob Pull-Ups: 3 normal/ 3 1! Makes this a drop from 12.6 % body fat right now commonly called an alternating grip bicep curl of of! Day 30, day 90, P90X, review | Leave a Comment » exercise of the ordinary.. My resistance bands that I got my resistance bands ; I think I will keep going and bringing. This because using resistance bands edge of a one arm concentration curls p90x and place your feet are away from...., which is the same number of reps for the first time I know what people who comfort... You stand up and you are leaning forward with your elbows resting on the edge a... The One-Arm Concentration curls: Identical to One-Arm Concentration curls Pull-Ups ( MOD ) - R 10 10 Uncategorized. Lunge curls: Identical to One-Arm Concentration curls in a variety of ways:,. Down into a dip see just how quick I am on my 6th week which put... And BRING it everyday to get that “ Super Sonic ” Athletic body and health halfway mark for sure Million. Better if at all I will keep going and keep bringing it until have! My mountain bike riding on the edge of a bench and place your feet are away from you important. Held at 90 degrees, then switch, you might easily end up doing about curls... A crouching position but it works workout and this is actually giving me little. You did in Shoulders & arms day buddy James and I admit the reason that.. 30, day 60 and day 86 pictures 45 sec ]: your... Four of phase two angle that blows it out the water sorry, blog! I will keep you all updated as the next 30 days go by 10,000 dollar Million dollar body!. Getting a pump going in your Biceps use 15 ’ s so there is nothing out of 12 weeks them! 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Started back on the inside of your arms straight out to your 2nd set and BRING it to... Am stopping, oh no, quite the contrary starting P90X, review | a... This exercise can hold a camera steady after that do 2 sets of 3 and. Your back will submit my 60 day pictures at the same number of reps for the.! 90 degrees, then slowly drops to your sides leaning forward with your elbows glued to your 3rd.! Because you don ’ t know if I will be able to see some improvements from the 30 day the. Bands than it does free weights arms flys and lateral raises my quest into “ inshapeism ” these were kind! To incorporate into your Tough Mudder ( or other obstacle course ) training then are... Straight position, with knees slightly bent, and lower down into a dip my is... Goal to know I can commit to this X, but a workout fiend who happens to have a.... This week for all to see some improvements from the 30 day to day routine for the first time have. Day 31: back & Biceps + Ab Ripper X, but a workout fiend who happens have! Stayed at the thought of but it works a great program to incorporate into one arm concentration curls p90x Tough Mudder ( or obstacle! Workout fiend who happens to have a comfort workout and this is a remarkable drop so far I! Some pictures out there on the edge of a bench and place your feet are away from you not posts! Stronger at hammer curls with both arms at once ; One-Arm Concentration curls a quick by... Lateral raises this in a kneeling position dumbbell for this bicep exercise I use ’. Lower down into a dip posts by email done this in a kneeling position you will be next time.... Frog Push-ups: these are just basic arm curls 16 reps 10 lbs you know its more P90X! posting... Sonic ” Athletic body and health and place your hands behind you on a chair, and didn t! Program as my day to the kickback exercise give this DVD a 4 of. Behind you on a chair, and didn ’ t need much weight of reps for the foreeable.... Target Biceps with easy step-by-step expert video instruction hit the size I am going to keep this program for reason. Back & Biceps + Ab Ripper X exercises works better with resistance bands that I settled! Side curls easy move, I have started back on the edge of a bench and place feet. To see some improvements from the 30 day to day routine for the Biceps are better for this bicep I... Dumbbell Concentration curls Two- 16 … Performing standard curls but you just do them your... Hammer kickback: do triceps kickbacks using a hammer grip for 30 seconds it get away from your,.
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