Day # 1: P90X—Chest & Back (06 August 2008)
After preparing for the tools (push-up grips; elastic band; 20-lb dumbbells; water; & towel) needed for my first day of exercises, I played the DVD that goes with the program on my laptop and followed the exercises being done by the demonstrators. The first day schedule is devoted to the CHEST AND BACK muscles. I started at 10:00 AM and supposed to finish the exercises in one (1) hour if I strictly follow the tempo of the demonstrators.
After almost 5 minutes of warm-up exercises and stretching of the shoulders, neck, and the arms, the following exercises were followed with the following number of repetitions I performed:
1) Standard Push-up (SPU)—25 reps
2) Wide Front Pull-Up (WFPU)—25 reps. I could not use the Chinning Bar which is supposed to be fitted on our doors because of our wider door frames, instead, I used my Extra Heavy Elastic Band clipped on the door of my room. I had to pull the elastic band to my chest
3) Military Push-Up (MPU)—20 reps. My shoulder muscles are starting to get “burned” & numbed after this exercise. I started to sweat!
4) Reverse Grip Chin-Up (RGCU)—25 reps (using the Elastic Band). After this exercises, I had a two-minute break for stretching and shaking of arms. I started to drink water and wipe my sweat with a towel.
5) Wide Fly Push-Up (WFPU)—15 reps (distance between arms is wider than the standard/military push-up)
6) Closed Grip Overhand Pull-Up (CGOPU)—25 reps (using the Elastic Band)
7) Decline Push-Up (DPU)—10 reps (feet elevated on chair)
8) Heavy Pants (HP)—15 reps each arm (using a 20-lb dumbbell, with one foot forward & bent knees, lift weights from forward foot up to waist or near chest). After this exercise, I took 2-minute to stretch my shoulders, drink water, and wipe my sweat with towel.
9) Diamond Push-Up (DPU)—10 reps (From push-up position, bring hands together so that thumbs and index fingers touch and aligning the hands directly below the heart area.)
10) Lawnmower (LM)—20 reps each arm (using a 20-lb dumbbell, on lunge position with one elbow resting on knee, raise weight from floor to waist).
11) Dive-Bomber Push-Up (DBPU)—10 reps (assume that the upper body is the bomb and let it dive to the floor in a slanting direction)
12) Back Fly (BF)—20 reps (using a 20-lb dumbbell on each hand, while seated on the edge of a chair & lowering the rib cage onto the upper thighs, lift weights from the floor as if you are flying using your arms as wings)
I was supposed to repeat the whole 12 exercises again to complete the 1st day session but I proceeded for my cool-down and stretching exercises to finish my 1st day exposure to the P90X program. After doing all the 12 exercises, I could barely move my arms and shoulders and I was sweating profusely.
It was hard following the tempo of the demonstrators as I took some time to rest and stretch in between some of the exercises. But what surprised me was the intensity of the exercises and they “jolted” my arms and chest/back muscles as compared to my workouts at the gym.
10K Run at 7:32 PM (06 August 2008)
I need to put more mileage in my preparation to my first ultramarathon & trail race this coming 23 August and decided to have a short & quick 10K run before dinner. I did not need to go far from the house and concentrated to run within the neighborhood, taking advantage of the slight uphill roads along the way.
My run practically covered an area of about four (4) blocks and I did ten rounds around the said area with an extended runs on a steeper uphill road near the area. I finished the run in 58 minutes.
After my cool-down and post stretching exercises, I had my shower and later my dinner.
I finished the day with my first P90X session and and a 10K run with no body pains or any injury.
Relax and Enjoy life!