-P90X Shoulders & Arms

[Guest guest]

Hi !

Good job and i'm glad you liked this one. I think

this may be my favorite upper body workout of the

series, although, believe it or not, Chest & Back (the

one I thought I would hate the most) is a close

second. I think Chest, Shoulders & Triceps is my

least favorite - I find it really hard! Back and

Biceps I find a bit boring b/c how many ways can you

curl?

I agree with what you said about finding the right

weight - I was more used to doing endurance type

workouts, also, so it was hard for me to adjust to the

12-15 rep mindset. When I do the " X " again (and I

will, even though I b*tched and moaned about it this

last month!) I'm going to make sure I have some

heavier weights - at least a set of 20's maybe 25's

b/c I really believe I can do more than I think I can.

I'm also going to keep doing push-ups regularly. At

least one set of 10-15 per day. I really struggled

with push-ups while doing the " X " I am also going to

get the P90 Masters series as a sort of bridge to

build up to some of the exercises in this series.

And, when I do the " X " again, I think I'll do one

month on and one month off to keep me going. I love

Tony though - even though he can be over the top at

times, he really doesn't irritate me.

Oh - and I know what you mean about " bonus " rounds -

Tony throws them into a few of the workouts.

Sometimes I do them, sometimes I don't. I really

don't like the moves in the " bonus " round of PlyoX, so

I almost always skip them.

You have to do Core Synergistics next, it is probably

the most unique of the workouts. Oh, and the legs

part of legs and back is great - I'm always sore from

it. I think Dreya is in both of these workouts as

well. If you don't want to do the back work (or can't

b/c you don't have bands/pull-up bar) you can just hit

" skip " to pass through the back exercises and just do

the leg work. It has never failed to make me sore and

is somewhat worse when I do skip the back parts and

just do straight leg work.

In Core Synergistics, you'll probably have to turn

Tony's banter off - there is one woman in the

background called " Pam " and he keeps calling her

" blam " or " Pam the Blam " - I love Tony but I want to

tell him to shut the H#LL up, once was sort of

amusing, but by the 50th time, it *is* annoying, even

for us Tony fans!

Take care!

Donna

P.S. I did receive the back care DVD, thank you so

much! I think it came on Tuesday!

--- Pink Pussycat

wrote:

> What a super fun upper body workout! In spite of

> Tony's idiotic blurts I really, really enjoyed this

> one, and it might even be my favorite upper body

> workout of all!

>

> I will list the exercises and what I used below.

> One excercise, the crouching Cohen curls, almost

> works the adductors as much as the biceps, which

> was a nice surprise! It's the lower body but hey,

> can you have too much help there?

>

> The hardest exercise is the last one, where you lay

> on your side and push your entire body up with the

> tricep muscle. And I thought dips wre hard! I did

> 4 on each side the first time around, and ZERO the

> second time around.

>

> What's nice about the P90X kit is that you get

> worksheets to record your stats, just like you do

> at the gym with a trainer. Since this was my first

> time doing Shoulders & Arms I went too light on the

> first round (there are 4 total, the last one is

> called a " bonus round " but I figure duh it's there,

> might as well do it, who wouldn't?) but on the

> second time I heavied up more. Next time I do

> this workout I will go heavier overall - I'm used to

> doing Body Pump / Jari Love type workouts where you

> do the exercise for an entire song, not just 15

> reps, so I often miscalculated.

>

> So basically you alternate between shoulders,

> biceps, and triceps, you do 15 reps of each, then do

> that whole set again. The warmup and cooldown are

> very thorough and well thought out. I give

> Shoulders & Arms an " A " and next time I will do it

> to my own music and have the cues only to eliminate

> some of Tony's bantering..

>

> Okay , here's what I used! I promise I'll

> go heavier next time! Each exercise except the

> very last one is done with a dumbell in each hand.

>

> Alternating shoulder presses - 8 lbs

> dumbells in out bicep curls 8 lbs

> dumbells (need to try 12's next time) two

> arm tricep kickbacks 5 lb dumbells (need to start

> with 8's next time) all this x2

> deep swimmer's press (double bicep curls with a

> shoulder press) 8 lbs alternating bicep

> curls – 12 lbs tricep dips – 13 with bent

> knees all this x2 Upright rows –

> 12's Alternating 4 bicep curls at a time

> 12's Flip grip tricep kickbacks – 8's

> all this x2 Seated angle reverse flys

> 8's Crouching Cohen curls 10's

> lying down tricep extensions 12's all

> this x2 front raise alternating with

> lateral raise 8's Condon curls (regular

> up, hammer down) 12's side plank tricep

> pushups 4, then zero the second time

> all this x2

>

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