Day 29: Denver Does Chest,Shoulders & Triceps

After a week of eating terribly and back at 181 lbs after being as low as 179 (not great progress, but I'm not really trying to lose as much weight as last time- or so I tell myself!) I was actually looking forward to this workout. It's a killer workout that I love because you don't have to go back and do the same exercise a second time. One and done! That's the ticket. There's something else that I like about this workout, I just can't seem to remember what it is. Hmmmm.... Oh, yeah!

No Pull-Ups! I somehow forgot about this fact. I don't think I even noticed it the first time around! I wonder if Dallas enjoyed the fact that there were no Pull-ups?

Here's the workout:

Slow Motion 3-in-1 Push-Ups- These are killer. Something about going slow just burns. Great, though! I did all 12 slow and then could only manage 10 Speed Bonus reps.
In-and-Out Shoulder Flys- I used 15 lbs here (I forgot what I used the last time!)
Chair Dips- I did my usual 40 with 1 leg up/alternating every 5
Plange Push-Ups- I am still not sure I'm doing them correctly. Tough, for sure!
Pike Presses- These are killer. You have to basically do push ups from a tight Downward Dog position. I managed 10.
Side-Tri Rises- I did 20 each tricep. I still don't see why these are hard, but I did struggle more than the other workout.
Floor Flys- These are fun. I like them. I have the hard-wood floors, so I use a towel. Works great. I did 20.
Scarecrows- I thought of Dallas acting as the Scarecrow in the 4th grade play! These weren't too tough, I think I need a bigger weight (I did 10 reps with 15. Not enough!)
Overhead Tricep Extensions- these were okay. I could probably do a bigger weight than 15 (I did 14 reps)
Two-Twitch Speed Push-Ups- Easily the hardest Push-Up set. I used to count how many times I went up and down, but Tony said he was doing 9, so I assume that means each set of 4 Fast/3 Slow. I struggled to do 3.
Y-Presses- I felt like Arnold, not the "Girly Man" I am! I did 12 reps/25 lbs. Awesome.
Lying Tricep Extensions- These are cool also. I do 12/25
Side-to-Side Push-Ups- These are fun and tiring. I managed 15 doing the medium version (Over-Down-Up-Over). No way I was able to do the advanced crazy version!
Pour Flys- I used 15 lb weights and I struggled. Also felt something tweak in my right elbow. Skinny armed guys like me don't like these! My form is awful!
Side Leaning Tricep Extensions- (Blogger doesn't like Tricep in the singular form? Go figure!) I don't have a good chair for these. I never know the right weight. I did 10 reps of 20, but probably could do a higher weight.
One Arm Push-Ups- find your inner Jack Palance. I don't even try to do them regular. I have to do the knee option (Girly Man!) and I do 5 on each arm. I used to not be able to do any, so it will come with time.
Weighted Circles- Don't seem that hard at first (10 lbs each arm) but they wear you down. 10 Reps forward and then back and then repeat. 40 total. Ouch.
Throw the Bomb- Never was good at football, and I'm worse at throwing left handed. These are tough. I did 12 reps of 20. Can probably try more weight, but it's that fine line... I tweaked my neck during the left arm. I know, I'm just getting old!
Clap or Plyo Push-Ups- I did 12 regular clap Push-Ups. I didn't get airborne with my feet, but I managed to clap each rep. I remember seeing a movie as a kid where someone did this (Rocky?) and I tried to do it. I'm a little better now! By the end of this I'll be doing the Plyo! That's a promise!
Slo-Mo Throws- I can't do these well at all. It's another five step combination Tony horton special that takes rewinding several times to figure it out. I did 10 with 15 lb weights.
Front-to-Back Tricep Extensions- I am not sure how to count these (I still don't know if you count each extension, or each set of Front and back- Tony is no help!) and I used to light a weight (15 lbs)
One Arm Balance Push-Ups- I can crank these out since we do them in Yoga and core Synergistics (or variations of it). I only did 14, but I will push myself to do more next time.
Fly-Row Presses- These are the hardest for me. I have no idea what weight to use. 15 lbs seems too light (I did two then moved up to 20 lbs) and then 20 was too heavy as I struggled to get to 8. Form was lousy. Not sure what to do next time.
Dumbbell Cross-Body Blows- These are a satisfying way to end the workout (er, before Ab-Ripper that is!) but again, not sure what the count is. Tony just says go until you can't go anymore. I counted each right-left combo as 1 and got to 20 reps with 25 lb weights. Very good exercise.

Ab Ripper was good. I didn't have to pause at all (except my normal speed-up and wait for Tony pauses). I had trouble getting my heart rate up.

My Polar "Own Index" rated me a 56 (elite), so I was happy with that. I have been as high as 57 and as low as 45 since getting it last February.

Keep Bringing It!