P90X Chest and Back Disc 1

12.27.11 Excercise Chest- Standard Push-Ups Back- Wide Front Pull-Ups Chest- 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 Chest- Standard Push-Ups Back- Wide Front Pull-Ups Chest- 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 Excercise Chest- Standard Push-Ups Back- Wide Front Pull-Ups Chest- 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 Andy Reps Lauren Weight Reps Weight Reps Weight

Andy Reps 30 10 21 10 16 7 13 15 9 15 9.5 10 Reps 35 11 21 10 16 6 15 15 10 12 10 12

Lauren Weight Reps 16 4.5 10 6 11 5 7 16 6 15 8.5 10 Reps 20 5 8 7 14 7 12 15 8 15 7.5 10 Weight Reps 15t5k 12ch 8k 10ch 9t7k 8ch 10 15 6t4k 15 8 15 Reps 15t10k 12ch 2t6k 14ch 12t8k 12ch 12 25 5t 20 10 20 Weight

35 45 35 Weight

35 45 35 Weight

10 10 10 Weight

35 55 35

35 55 35

8 8 8

1.16.2012 Excercise Chest- Standard Push-Ups Back- Wide Front Pull-Ups Chest- 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

Reps 40 25 18 11 10 6

Weight

Reps

Weight

Reps 20 1t9k 14t6k 12 4t4k 9

Weight

Lauren Reps

Weight

Lauren Reps 10t5k 8ch 5k 12ch 10t10k 12ch 5 20 4t5k 15 6 12 Reps 10t8k 10ch 6k 14ch 12t5k 14ch 8 20 9k 15 5 15

Weight

10 20 10 Weight

10 20 10

Reps

Weight

P90X Shoulders & Arms Disc 3 12.29.11 Exercise Alternating Shoulder Press In & Out Bicep Curls Two-Arm Tricep Kickback Deep 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 Alternating Shoulder Press In & Out Bicep Curls Two-Arm Tricep Kickback Deep 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 Straight Arm Shoulder Flys Congdon Curls Side Tri Rise

Rep 16x35 16x25 18x25

Andy Weight Rep 10x35

Lauren Weight Rep Weight

Rep Weight 12x35 16x25 12x25 10x30 9x30 30 10x35 16x25 10x25 16x25 10x25 10x25 13x25 10x25 R=7 L=10

Andy Rep 10x35 16x25 10x30 8x30 10x30 30 11x35 16x25 11x25 16x25 10x25 10x25

Lauren Weight Rep Weight 12x10 16x10 15x10 15x10 15x10 15 straight 15x10 16x10 15x5 9x10 7x5 15x10 15x10 16x5 15x10 10R 10L abripperx Lauren Weight 35 30 30 30 30 35 25 25 Rep Weight 15 20 15 15 15 16 15 8 16 8 30 5 8 8 8 8 8

1.14.12 Exercise Alternating Shoulder Press In & Out Bicep Curls Two-Arm Tricep Kickback Deep Swimmer's Press Full Spination Concentration Curls Chair Dips Upright Rows Static Arm Curls Flip-Grip Twist Triceps Kickback

Rep 12 16 10 10 10 30 12 16 12

Weight 35 30 30 30 30 35 25 25

Andy Rep 12 16 12 10 11 35 12 16 12

Seated Two Angle Shoulder Flys Crouching Cohen Curls Lying-Down Triceps Extensions Straight Arm Shoulder Flys Congdon Curls Side Tri Rise

16 10 12 16 10

25 25 25 8 25

16 10 15 20 12

25 25 25 8 25

16 15 15 16 20

8 8 8 5 8

Lauren Rep

Weight

Lauren Rep Weight 15x10 16x10 15x10 15x10 15x10 12 straight 15x10 16x10 15x5 16x5 15x10 15x10 16x5 15x10 15R 15L

Lauren Rep 12 16 15 15 12 20 12 16 15

Weight 11 11 8 11 11 11 11 8

16 12 15 16 20

8 11 8 5 8

P90X Legs & Back Disc 5 12.30.11 Exercise Balance Lunges Calf Faise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide Front Pull-Ups Step Back Lunges Alternating Side Lunges Overhand Close Grip Pull-Ups Single Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups 3 way lunges Tip Toe Lunges Reverse grip chin-Ups Chair Salutations Toe Role Lunges Wide Front Pull-Ups Groucho Walk Calf Raises Overhand Close Grip Pull-Ups 80-20 Siebers Speed Squats Switch Grip Pull-Ups

Andy Reps 10 20x35's 20x13's 25 12x14's 15x25's 24x5's 15x13's 18's 16x14's

Weight

Lauren Reps

Weight 10 25 5s 15 5 25 15 15 25 5s 15 5s 20 14 5 10

20x14's

20

9x14's 25's 13x14's 15x14's

25 25 16 16

6 6

12.30.11 Exercise Balance Lunges Calf Faise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide Front Pull-Ups Step Back Lunges Alternating Side Lunges Overhand Close Grip Pull-Ups Single Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups 3 way lunges Tip Toe Lunges Reverse grip chin-Ups Chair Salutations

Andy 25 20x35 14 25 9 15x25 25 9 15's 8

Lauren 25 25x5 12 25 12 15x10 25x10 15 20's 10

12

12

Toe Role Lunges Wide Front Pull-Ups Groucho Walk Calf Raises Overhand Close Grip Pull-Ups 80-20 Siebers Speed Squats Switch Grip Pull-Ups

6 25's 8 10 10's

10

12 10

1.15.2012 Exercise Balance Lunges Calf Faise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide Front Pull-Ups Step Back Lunges Alternating Side Lunges Overhand Close Grip Pull-Ups Single Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups 3 way lunges Tip Toe Lunges Reverse grip chin-Ups Chair Salutations Toe Role Lunges Wide Front Pull-Ups Groucho Walk Calf Raises Overhand Close Grip Pull-Ups 80-20 Siebers Speed Squats Switch Grip Pull-Ups

Andy 25 25x35 17 25 10 15x30 24x8 11 20 12

Lauren 25 25x8 15

13 15x8 24x5 12 20 16

10

13

Exercise slow motion 3 in 1 pushups bonus in & out shoulder flies chair dips plange push ups pike press side tri rise floor flys scarecrows overhead tricep extension two twitch speed push ups Y Press lying tricep extensions side to side pushups pour flys side leaning tricep extension one are push-ups weighted circles throw the bomb clap or plyo push-ups slow-mo throw front to back tricep extension one arm balance push ups fly-row-press dumbell cross body blows

Reps 12 16 leg raise: 30 10 8 r=5 l=8 26 12 6 9 8 9 8? 10 8 0 35 8 7 10 skipped 13 10 15

Weight

Reps 2,4,4k 8 10k 8 r&l=15 8 30 11k 25 30 12 12 8 8 10 25 15 4k not deep 5 30 12 5k 8 6 12 8 8 12 20 15 9 15 15 5 16 15

Weight

Reps 4, 4, 4 5 16 30 15 8 12 15 8 7 10

Weight

3 5 8 8 3 5

8 30 25

5 5 8 5 5

Exercise slow motion 3 in 1 pushups

Reps 4,4,4

Weight

bonus 13 in & out shoulder flies 16 chair dips leg raise: 30 plange push ups 8 pike press 10 side tri rise r=5 l=5 floor flys 24 scarecrows 10 overhead tricep extension 6 two twitch speed push ups 12.5 Y Press 8 lying tricep extensions 7 side to side pushups 10 pour flys 10 side leaning tricep extension 5 one are push-ups weighted circles 40 throw the bomb 15 clap or plyo push-ups 10 slow-mo throw 10 front to back tricep extension 15 one arm balance push ups 18 fly-row-press 3.5 dumbell cross body blows 12

Reps 4,4,4 6toes 15 6t3k 8 r&l=12 8t8k 15 30 8t7k 30 30 8 30 skipped 5 20 5k 8 20 skipped 30 30 12 20 10 12 30 15 15 15 10 10 12 16 20

Weight

Reps 4,2/2k,4k 5 6,4k 9 4,4k 16 16

15 15 8s

3 7, 8k 8 8 5 8 3 5 5 8 5 8

12 12 14

Weight

5 8 8