Team Beachbody - 6 Month P90X + STS Hybrid

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6 Month P90X + STS Hybrid

June 1, 2011 11:11 AM

Started my 6-month journey back to peak fitness. I am in final couple of months of shoulder rehab so still modifying things like push ups etc but I'm ready to get back into shape. I am up to 25% BF and none too happy about all that muscle mass Ive lost since December but as the saying goes...Looking back only slows you down..Chest & Back + ARX today.

	Shoulder Modifications	WK 1: 6/1/2011
8-12 or 12-15	Standard Push Up	WT: WALL Reps: 22
		WT: WALL Reps: 16
8-12 or 12-15	Wide Grip Front Overhand Pull Up	WT: RED Door Band Reps: 15
		WT: RED Door Band Reps: 12
8-12 or 12-15	Military Tricep Push Ups - hands directly below shoulders & tight	WT: WALL Reps: 20
		WT: WALL Reps: 18
8-12 or 12-15	Reverse Grip Chin Up	WT: RED Door Band Reps: 16
		WT: RED Door Band Reps: 15
8-12 or 12-15	Wide Fly Push Up - 3" wider than torso	WT: WALL Reps: 20
		WT: WALL Reps: 17
8-12 or 12-15	Close Grip O/H Pull Up	WT: RED Door Band Reps: 20
		WT: RED Door Band Reps: 16
8-12 or 12-15	Decline Push Up- feet elevated	WT: Floor Reps: 20
		WT: Floor Reps: 18
8-12 or 12-15	Heavy Pants - Flat Back -1 Leg in Front -Elbows tight -lift straight up	WT: 2 x12# Reps: 14
		WT: 2 x12# Reps: 15
8-12 or 12-15	Diamond Push Up - make diamond shape below heart - elbows will flare	WT: WALL Reps: 18
		WT: WALL Reps: 12
8-12 or 12-15	1- Arm Lawnmowers - side lunge- rest elbow on knee- pull weight floor to waist	WT: 1 x15# Reps: 15
		WT: 1 x15# Reps: 13
8-12 or 12-15	Divebomber Push Ups - start in downward dog - wide hands & wide feet- go under fence to upward dog - repeat	WT: WALL Reps: 6
		WT: WALL Reps: 7
8-12 or 12-15	Seated Back Flys - ribcage on upper thighs- pinch shoulder blades together at top	WT: 2 x10# Reps: 13
		WT: 2 x10# Reps: 10

By trainertraci

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