WORKOUT

P90X - Day 10 of 90

6:45 AM - 60 mins of P90X - Shoulders & Arms (102 AVG - 136 MAX HR)244 Kcals

Shoulders & Arms
Alternating Shoulder Press: 16/12, 14/15
In & Out Bicep Curls: 16/15, 16/15
Two-Arm Tricep Kickbacks: 15/10, 15/10
Deep Swimmer's Press: 15/10, 15/12
Full Supination Concentration Curl: 15/12, 12/15
Chair Dips: 30, 25 * straight legs
Upright Row: 15/10, 15/12
Static Arm Curl: 1612, 16/15
Flip-Grip Twist Tricep Kickback: 16/8, 14/10
Two-Angle Shoulder Flys: 16/10, 16/10
Crouching Cohen Curls: 8/15, 8/15
Lying-Down Tricep Extension: 15/10, 15/10
In & Out Straight-Arm Shoulder Fly: 16/10, 16/5
Congdon Curls: 12/15, 12/15
Side Tri-Rises: 15/BW, 15/BW

7:45 AM - 17 mins of P90X- Ab Ripper- 63 Kcals.
Ab Ripper X:
In & Outs: 25
Bicycles Forward: 25
Bicycles Backwards: 25
Crunchy Frog: 25
Wide Leg Sit-Ups: 25
Fifer Scissors: 25
Hip Rock & Raise: 25
Pulse Ups (Heels to Heaven): 25
V-Up/Roll-Up Combo: 25
Oblique V-ups (right): 25
Oblique V-Ups; (Left): 25
Leg Climbs (Right): 12
Leg Climbs (Left): 12
Mason Twists: 50


Cardio

8:10 AM - 45 mins. of TM Walking w/ inclines & speed(113 AVG - 123 MAX HR)231 Kcals.
Total Distance: 3.31 miles
4.0 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.1 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.2 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.3 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.4 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.5 MPH for 5 mins with .1% incline every 1 min. (0% to 4.0%)
4.6 MPH for 5 mins
4.7 MPH for 5 mins
4.8 MPH for 5 mins

6:45 PM - 65 mins of Spinning - 14.25 miles ( 116 AVG - 134 MAX HR) 353 Kcals
Instructor: Michael

CALORIE REQUIREMENTS

BMR: 1357 Kcals
TDEE: 2341

Activity Levell Activity Factor
Very Active 1.75

15% Deficit 20% Deficit 25% Deficit 30% Deficit
1990 Kcals 1873 Kcals 1756 Kcals 1639 Kcals

Actual Calories Consumed: 2145
Cups of Water: 21

NUTRIENTS

Carbs: 307 g (57%)
Protein: 109 g (20%)
Fat: 56 g (23%)
Fiber: 45 g

Daily Deficit/Overage: (-196)
Weekly Deficit/Overage: (-892)