Tuesday, January 4, 2011

Day 9 - Back & Biceps

WOH! Whut a workout! I've used the Back & Biceps video before - almost 8 months back & I loved it back then. But in the past 8 months I'd forgotten all about it since I didn't touch it once over the past few months. Its a great video if you wish to work on the "glamour muscles" (as Horton calls it) or the biceps.

I'm glad I switched Plyometrics with Back & Biceps for Day 9 and made this challenge sort of my own. I wanted to skip the Plyo routine every other week for Back & Biceps but after today I've decided that I'm gonna make Back & Biceps PERMANENT and skip Plyo for good!

Plyo used to cause me pain in the knees and right now I really can't afford an injury - atleast for the next 80 days! But don't get me wrong.... I'm not saying that Plyo is something to avoid. Plyo is actually a GREAT workout! Its meant to make one faster & more responsive especially athletes. I really do need Plyo for my recovery but I need biceps more. I don't know...I might even add it to my regular routine after Stretch X on every 7th day. I know that I shouldn't be messing around too much with the schedule but if they have a "Double" on the menu then I don't see why I cant pull a double only on the 7th day.

I also seem to be fine with 25 lbs when I'm working on my triceps. But when I'm working the biceps I need my 15s.

On the last set, Strip-Set Curls, I tried the 25s but I couldn't get much output out of those. So I had to modify it a bit. I began with my 15s and then used the Resistance Band as shown in the video.

Here are my stats for Day 9 Back & Biceps -

R - Reps . W - Weights . MOD - Modified .


01. Wide Front Pull-Ups (MOD) - R 20
02. Lawnmowers - R 20 ea . W 25
03. Twenty-Ones - R 15 . W 15
04. One-Arm Cross-Body Curls - R 10 ea . W 15
05. Switch Grip Pull-Ups (MOD) - R 16
06. Elbows-Out Lawnmowers - R 20 ea . W 25
07. Standing Bicep Curls - R 10 . W 15
08. One-Arm Concentration Curls - R 10 ea . W 15
09. Corn Cob Pull-Ups (MOD) - R 10
10. Reverse Grip Bent-Over Rows - R 10 . W 25
11. Open Arm Curls - R 10 . W 15
12. Static Arm Curls - R 6 . W 15
13. Towel Pull-Ups (MOD) - R 21
14. Congdon Locomotives - R 40 - W 25
15. Crouching Cohen Curls - R 15 . W 15
16. One-Arm Corkscrew Curls - R 10 . W 15
17. Chin-Ups (MOD) - R 15
18. Seated Bent-Over Back Flys - R 15 . W 15
19. Curl-Up/Hammer Downs - R 10 . W 15
20. Hammer Curls - R 10 . W 15
21. Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups
22. Superman - R 4
23. In-Out Hammer Curls - R 5 . W 15
24. Strip-Set Curls (MOD) - R 10 . W 15 & Resistance Band

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I've been wanting to share what tools I use for the P90X regiment. So since I have some time in hand today I think I will.

A great place to start finding info on P90X is Google and YouTube. BeachBody.com also has awesome resources but I still don't know how to navigate it. So, for now I'll stick with Google. I happened on this site with Google and this is where I got my worksheets. (Click this link to download a copy.)

Here's a snapshot of the Back & Biceps Worksheet. Its quite nifty this sheet cuz it really does help you keep track of your workout which is really helpful when you look back to your weeks later.


I do also read other people's blogs which i find helpful. Some of those that I found helpful were :

1. Tony Horton And His P90X Want Me Dead
2. Top 20 P90x Questions Answered Here!

Sample photo of padded workout gloves:





This is a sample photo of the Iron Gym Pull Up Bar that I use at home:




The P90X Classic Schedule that I've been following is provided below. I found it here:

P90X Schedule – Classic

Week 1 – Week 3
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 4 (Recovery Week 1)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
Week 5 – Week 7
Day 1 – Chest, Shoulders, and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 8 (Recovery Week 2)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch
Week 9
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 10
Day 1 – Chest, Shoulders, and Triceps, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Back and Biceps, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 11
Day 1 – Chest and Back, Ab Ripper X
Day 2 – Plyometrics
Day 3 – Shoulders and Arms, Ab Ripper X
Day 4 – Yoga X
Day 5 – Legs and Back, Ab Ripper X
Day 6 – Kenpo X
Day 7 – Rest or X Stretch
Week 12 (Recovery Week 3)
Day 1 – Yoga X
Day 2 – Core Synergistics
Day 3 – Kenpo X
Day 4 – X Stretch
Day 5 – Core Synergistics
Day 6 – Yoga X
Day 7 – Rest or X Stretch


This is a sample photo of the dumbbells that I use at home:

 

It'd be awesome to have an entire set (weight rack) like this:

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