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P90X

Chest and Back Disc 112.27.11

Excercise Reps Weight Reps Weight Reps Weight

Chest- Standard Push-Ups

Back- Wide Front Pull-UpsChest- Military Push-Ups

Back- Reverse Grip Chin-Ups

Chest- Wide Fly Push-Ups

Back- Closed grip overhand Pull-Ups

Chest- Decline Push-Ups

Back- Heavy Pants

Chest- Diamond Push-Ups

Back- Lawn Mowers

Chest- Dive-Bomber Push-Ups

Back- Back Flys

1.2.12

Excercise Reps Weight Reps Weight Reps Weight

Chest- Standard Push-Ups 30 16 15t5k

Back- Wide Front Pull-Ups 10 4.5 12ch

Chest- Military Push-Ups 21 10 8k

Back- Reverse Grip Chin-Ups 10 6 10ch

Chest- Wide Fly Push-Ups 16 11 9t7k

Back- Closed grip overhand Pull-Ups 7 5 8ch

Chest- Decline Push-Ups 13 7 10

Back- Heavy Pants 15 35 16 35 15 10Chest- Diamond Push-Ups 9 6 6t4k

Back- Lawn Mowers 15 45 15 45 15 10

Chest- Dive-Bomber Push-Ups 9.5 8.5 8

Back- Back Flys 10 35 10 35 15 10

Excercise Reps Weight Reps Weight Reps Weight

Chest- Standard Push-Ups 35 20 15t10k

Back- Wide Front Pull-Ups 11 5 12ch

Chest- Military Push-Ups 21 8 2t6k

Back- Reverse Grip Chin-Ups 10 7 14ch

Chest- Wide Fly Push-Ups 16 14 12t8k

Back- Closed grip overhand Pull-Ups 6 7 12ch

Chest- Decline Push-Ups 15 12 12

Back- Heavy Pants 15 35 15 35 25 8

Chest- Diamond Push-Ups 10 8 5t

Back- Lawn Mowers 12 55 15 55 20 8

Chest- Dive-Bomber Push-Ups 10 7.5 10

Back- Back Flys 12 35 10 35 20 8

Andy Lau

Andy Lau

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1.16.2012

Excercise Reps Weight Reps Weight Reps Weight

Chest- Standard Push-Ups 40 20

Back- Wide Front Pull-Ups

Chest- Military Push-Ups 25 1t9k

Back- Reverse Grip Chin-UpsChest- Wide Fly Push-Ups 18 14t6k

Back- Closed grip overhand Pull-Ups

Chest- Decline Push-Ups 11 12

Back- Heavy Pants

Chest- Diamond Push-Ups 10 4t4k

Back- Lawn Mowers

Chest- Dive-Bomber Push-Ups 6 9

Back- Back Flys

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Reps Weight

Reps Weight

10t5k

8ch

5k

12ch

10t10k

12ch

5

20 104t5k

15 20

6

12 10

Reps Weight

10t8k

10ch

6k

14ch

12t5k

14ch

8

20 10

9k

15 20

5

15 10

ren

ren

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Reps Weight

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P90X

Shoulders & Arms Disc 3

12.29.11

Exercise Rep Weight Rep Weight Rep Weight

Alternating Shoulder Press 16x35 10x35

In & Out Bicep Curls 16x25

Two-Arm Tricep Kickback 18x25Deep Swimmer's Press

Full Spination Concentration Curls

Chair Dips

Upright Rows

Static Arm Curls

Flip-Grip Twist Triceps Kickback

Seated Two Angle Shoulder Flys

Crouching Cohen Curls

Lying-Down Triceps Extensions

1.4.12

Excercise Rep Weight Rep Weight Rep Weight

Alternating Shoulder Press 12x35 10x35 12x10

In & Out Bicep Curls 16x25 16x25 16x10

Two-Arm Tricep Kickback 12x25 10x30 15x10

Deep Swimmer's Press 10x30 8x30 15x10

Full Spination Concentration Curls 9x30 10x30 15x10

Chair Dips 30 30 15 straight

Upright Rows 10x35 11x35 15x10

Static Arm Curls 16x25 16x25 16x10

Flip-Grip Twist Triceps Kickback 10x25 11x25 15x5Seated Two Angle Shoulder Flys 16x25 16x25 9x10 7x5

Crouching Cohen Curls 10x25 10x25 15x10

Lying-Down Triceps Extensions 10x25 10x25 15x10

Straight Arm Shoulder Flys 13x25 16x5

Congdon Curls 10x25 15x10

Side Tri Rise R=7 L=10 10R 10L

abripperx

1.14.12

Exercise Rep Weight Rep Weight Rep Weight

Alternating Shoulder Press 12 35 12 35 15 8

In & Out Bicep Curls 16 30 16 30 20 8

Two-Arm Tricep Kickback 10 30 12 30 15 8

Deep Swimmer's Press 10 30 10 30 15 8

Full Spination Concentration Curls 10 30 11 30 15 8

Chair Dips 30 35 16

Upright Rows 12 35 12 35 15 8

Static Arm Curls 16 25 16 25 16 8

Flip-Grip Twist Triceps Kickback 12 25 12 25 30 5

Andy Lau

Andy Lau

Andy Lau

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Seated Two Angle Shoulder Flys 16 25 16 25 16 8

Crouching Cohen Curls 10 25 10 25 15 8

Lying-Down Triceps Extensions 12 25 15 25 15 8

Straight Arm Shoulder Flys 16 8 20 8 16 5

Congdon Curls 10 25 12 25 20 8

Side Tri Rise

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Rep Weight

Rep Weight

15x10

16x10

15x10

15x10

15x10

12 straight

15x10

16x10

15x516x5

15x10

15x10

16x5

15x10

15R 15L

Rep Weight

12 11

16 11

15 8

15 11

12 11

20

12 11

16 11

15 8

ren

ren

ren

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16 8

12 11

15 8

16 5

20 8

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P90X

Legs & Back Disc 5

12.30.11 Andy Lauren

Exercise Reps Weight Reps Weight

Balance Lunges 10 10

Calf Faise Squats 20x35's 25 5s

Reverse Grip Chin-Ups 20x13's 15 5Super Skaters 25 25

Wall Squats

Wide Front Pull-Ups 12x14's 15 5

Step Back Lunges 15x25's 15 10

Alternating Side Lunges 24x5's 25 5s

Overhand Close Grip Pull-Ups 15x13's 15 5s

Single Leg Wall Squats

Dead Lift Squats 18's 20

Switch Grip Pull-Ups 16x14's 14 6

3 way lunges

Tip Toe Lunges

Reverse grip chin-Ups 20x14's 20 6

Chair Salutations

Toe Role Lunges

Wide Front Pull-Ups 9x14's 25 5

Groucho Walk

Calf Raises 25's 25

Overhand Close Grip Pull-Ups 13x14's 16 6

80-20 Siebers Speed Squats

Switch Grip Pull-Ups 15x14's 16 6

12.30.11 Andy Lauren

Exercise

Balance Lunges 25 25

Calf Faise Squats 20x35 25x5

Reverse Grip Chin-Ups 14 12

Super Skaters 25 25

Wall Squats

Wide Front Pull-Ups 9 12

Step Back Lunges 15x25 15x10

Alternating Side Lunges 25 25x10

Overhand Close Grip Pull-Ups 9 15

Single Leg Wall Squats

Dead Lift Squats 15's 20's

Switch Grip Pull-Ups 8 10

3 way lunges

Tip Toe Lunges

Reverse grip chin-Ups 12 12

Chair Salutations

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Toe Role Lunges

Wide Front Pull-Ups 6 10

Groucho Walk

Calf Raises 25's 10's

Overhand Close Grip Pull-Ups 8 12

80-20 Siebers Speed Squats

Switch Grip Pull-Ups 10 10

1.15.2012 Andy Lauren

Exercise

Balance Lunges 25 25

Calf Faise Squats 25x35 25x8

Reverse Grip Chin-Ups 17 15

Super Skaters 25

Wall Squats

Wide Front Pull-Ups 10 13

Step Back Lunges 15x30 15x8

Alternating Side Lunges 24x8 24x5

Overhand Close Grip Pull-Ups 11 12

Single Leg Wall Squats

Dead Lift Squats 20 20

Switch Grip Pull-Ups 12 16

3 way lunges

Tip Toe Lunges

Reverse grip chin-Ups 10 13

Chair Salutations

Toe Role LungesWide Front Pull-Ups

Groucho Walk

Calf Raises

Overhand Close Grip Pull-Ups

80-20 Siebers Speed Squats

Switch Grip Pull-Ups

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Exercise Reps Weight Reps Weight Reps Weight

slow motion 3 in 1 pushups 2,4,4k 4, 4, 4

bonus 12 5

in & out shoulder flies 16 8 16 5 16 8

chair dips leg raise: 30 15 30

plange push ups 10 10k 15pike press 8 8 8

side tri rise r=5 l=8 r&l=15

floor flys 26 9 12

scarecrows 12 8 15 3 15 8

overhead tricep extension 6 30 15 5 8 30

two twitch speed push ups 9 11k 7

Y Press 8 25 12 8 10 25

lying tricep extensions 9 30 12 8

side to side pushups 8? 8

pour flys 10 8 10 3

side leaning tricep extension 8 25 15 5

one are push-ups 0 4k not deep

weighted circles 35 5

throw the bomb 8 30 12 5

clap or plyo push-ups 7 5k

slow-mo throw 10 8 6 5

front to back tricep extension skipped 12 8

one arm balance push ups 13 8

fly-row-press 10 8 12 5

dumbell cross body blows 15 20 15 5

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Exercise Reps Weight Reps Weight Reps

slow motion 3 in 1 pushups 4,4,4 4,4,4 4,2/2k,4k

bonus 13 6toes

in & out shoulder flies 16 15 16 5 16

chair dips leg raise: 30 20 16

plange push ups 8 6t3k 6,4kpike press 10 8 9

side tri rise r=5 l=5 r&l=12

floor flys 24 8t8k 4,4k

scarecrows 10 15 15 3 12

overhead tricep extension 6 30 15 8s 12

two twitch speed push ups 12.5 8t7k 7, 8k

Y Press 8 30 15 8 14

lying tricep extensions 7 30 15 8

side to side pushups 10 10

pour flys 10 8 10 5

side leaning tricep extension 5 30 12 8

one are push-ups skipped

weighted circles 40 5 30 3

throw the bomb 15 20 15 5

clap or plyo push-ups 10 5k

slow-mo throw 10 8 10 5

front to back tricep extension 15 20 12 8

one arm balance push ups 18 skipped

fly-row-press 3.5 30 12 5

dumbell cross body blows 12 30 20 8

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Weight

5

5

8

8