P90x Chest, Shoulders and Triceps

Today was great. I lifted well, I feel wonderful and the swelling of my knee is going down. I did not do my morning cardio today as I did not want to over do a good thing. I wanted to give my knee a rest so that I could continue walking this week without injury.  This was my last P90X workout for awhile as I am going to switch up my weight training for a few weeks, as I do from time to time. I am going back to doing a circuit format on Friday, then after about 2 - 3 weeks I will go back to P90X.  

P90X Chest, Shoulders and Triceps - 

• Slow motion 3 in 1 push-ups -  20 reps 
  
• In and out shoulder flys - 16 reps with 11 lb DBs 
  
• Chair dips with one leg - 23 reps 
  
• Plange push-ups - 10 reps 
  
• Pike Press push-ups - 12 reps 
  
• Side tri-rise - 10 reps with each arm. 
  
• Floor fly push-ups - 16 reps 
  
• Scarecrow - 10 reps with 11 lb DBs 
  
• Two arm overhead tricep extension - 8 reps with 19.8 lb DBs in each hand. 
  
• Two twitch speed push-ups -  16 reps 
  
• Y overhead shoulder press - 8 reps with 19.8 lb DBs 
  
• Lying down two arm tricep extension - 10 reps with 19.8 lb DBs in each hand. 
  
• Side to side push-ups - 10 reps 
  
• Pour flys - 15 reps with 6.6 lb DBs 
  
• One arm side leaning tricep extensions - 8 reps for each arm with one 19.8 lb DB
  
• One arm push-ups - 13 reps on knees. 
  
• Weighted circles - 15 reps with 11 lb. DBs and 25 reps with 6.6 lb DBs 
  
• Throw the bomb - 10 reps for each arm with  one 19.8 lb DB
  
• Clap/plyo push-ups - 1  clap push up standard then 12 clap/plyo's on knees
  
• Slo-mo-throw - 10 reps with 11lb DBs 
  
• One arm front to back tricep extensions - 10 reps for each arm with one 19.8 lb DB. 
  
• Balance push-ups/T- push-ups - 20 reps 
  
• Fly-row-overhead press combo - 8 reps with 19.8 lb DBs, then 8 reps with 11lb DBs 
  
• Lying down DB cross body blows - 16 reps with 19.8 lb DBs, then 20 reps with 11 lb DBs
  

Total time - 49.39 mins 

Calories burned - 436

AHR - 138/72%  MHR - 181/94%

Daily goals - 

Drink at least 20 oz of water before breakfast - done 

Take all supplements and vitamins - done 

Stay within caloric range for the day - done 

Drink at least 128 oz of water throughout the day - done 

Knee stretches/ice knee at least 4 times during the day - done 

Daily Intake - 

Calories consumed - 1,444

Protein - 30%

Fat - 12%

Carbs - 58%

Meal 1 - 1/4 cup of muesli, 3 egg whites, 1/4 scoop of protein powder made into a protein pancake and topped with 3 tbsp of yogurt and 1 tbsp of strawberry jam. 2 cups of black tea with milk and 4o oz of water. 

Meal 2 - 1/2 cup of muesli, 1/2 cup of yogurt and 1/2 apple with 1 tbsp of ground flaxseeds. 20 oz of water. 

Meal 3 - 1 cup of milk, 1/2 cup of frozen strawberries and 1.5 scoop of protein powder. 40 oz of water.  

Meal 4 - 1 cup of Arrowhead Mills bear mush, 1/2 cup of milk, 3 tsp. of fruit sweetener. 40 oz of water.  2 cups of black tea with lemon.