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Jan 12

congdon locomotive curls

P90X Back & Biceps will lead to some jaw-dropping biceps. As far as the bicep exercises go, I prefer using weights over resistance bands. Think I need to invest in some 12's because they were hard! My name is Lloyd and I live in Hawaii. I didn't do that well with these, but I like the idea!) Curl-Up/Hammer Downs - R 10 . There are variations of pull-ups that I think most people have never heard of, such a towel pull-ups and corn cob pull-ups. Today was my second week of P90X Back and Biceps. The workout is designed so that you do two back exercises followed by two bicep exercises. Here is the workout flushed out in detail: Pull ups and chin ups can be especially challenging for women. W 15 20. If you aren’t strong enough to do a full pull up, you have a few options: Personally, I use a mix of options 3 and 4, depending on the exercise. This DVD, similar to the Chest, Shoulders And Triceps DVD and Legs and Back DVD, is a no-repeat workout. Congdon Curls 15 reps 10 lbs. Congdon Locomotives Crouching Cohen Curls One Arm Corkscrew Curls Chin Ups Seated Bent Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull Ups Superman In Out Hammer Curls Strip Set Curls COOL DOWN. One-Arm Corkscrew Curls - R 10 . 5 Tips for Healthy Travel that Are Unrelated to Food, 11 Tips to Eat Less Sodium When Traveling, Get Over Getting Stuffed from Thanksgiving, 5 Ways to Have Less Stress this Holiday Season, Keeping You and Your Family Safe from Coronavirus – COVID-19, 5 Tips to Help Kids Build Healthy Friendships, Make 2020 Your Best Year and Start to a New Decade. In-Out Hammer Curls. Superman - R 4 23. 11- Open-Arm Curl 12- Static-Arm Curl. As with all of the videos in my P90X in 90 Seconds series, the video cuts out the warm up, stretching, intermittent cardio breaks, and the cool down that is part of this workout. 15 reps 12 lbs. Chin-Ups. If you find that you can do 12 to 15 repetitions relatively easily, it means you should up the weight you are using so that repetitions 12 through 15 are challenging. Side Tri-Rises 12 reps 12 lbs. Buy the P90X Extreme Home Fitness Program here. Both of which, I like. 4 Ways To Up Your Mood When The Weather Is Down! Hold one weight half way and do curls with the other. Want to try P90X for yourself? Seated Bent-Over Back Flys. One-arm Concentration Curls: Set 3: Corn Cob Pull Ups: Open Arm Curls: Reverse Grip Bent-over Rows: Static Arm Curls: Set 4: Towel Pull Ups: Crouching Cohen Curls: Congdon Locomotive: One-arm Corkscrew Curls: Set 5: Chin Ups: Hammer Curls: Seated Bent-over Back Flyes: Curl Up/Hammer Down: Set 6: Superman Workout: Strip Set Curls: Max Rep Pull Ups: In and Out Hammer Curls I realize that I don’t go into detailed “how-to” descriptions on these moves. One-Arm Corkscrew Curls Workout #1 Workout #2 WORKOUT Reps … Watch Queue Queue Don’t forget, track your progress! When you do a workout that doesn”t repeat any of the moves, it is recommended that you do enough repetitions so that the last three repetitions are extremely difficult. Congdon Locomotive 1 minute Crouching Cohen Curls 1 minute Corckscrew Curls 1 minute Chin Ups 1 minute Seated Bent Over Back Flys ... Hammer Curls 1 minute Max Rep Pull Ups 1 minute Super Man 1 minute In/out Hammer Curls 1 minute Strop Set Curls 1 minute Related Workouts Drop & give me 20! Crouching Cohen Curls (These are really hard to do with the bands.) P90X Day 31: Back & Biceps + Ab Ripper X. Chinups = 18. During these exercises it is recommended to just do as many pull-ups as you can do during each set. 1 Arm Corkscrew Curls = 10 x 40. 14 BACK - Congdon Locomotives 15 BICEPS - 16 BICEPS - one-Arm Corkscrew Curls 17 BACK - Chin-Ups 18 BACK - Seated Bent-Over Back Flys 19 BICEPS - curl-Up/Hammer Downs 20 BICEPS - Hammer Curls 21 BACK - Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-Out Hammer curls 24 BICEPS - strip-Set Curls (4 rounds) WORKSHEET (3 It's a great Power move. Towel Pullups = 18. No matter what your goals for this routine, you will achieve them in drastic fashion – just get ready to do a whole bunch of pulls and curls. Consider donating to show your support, it goes a long way. I started working out in 2010. Strip-Set Curls I started off with fairly heavy weights, but towards the end of the workout, I was astonished by the fact that I could barely manage to do curls with light (15 to 20 pound) dumbbells. Pull-ups are much more difficult to do in this workout than the others because your biceps are going to get very fatigued. And an hour and a half after finishing this workout, I still shudder at the thought of Corn Cob Pull-Ups. One Arm Corkscrew Curls 15 reps 10 lbs. Thank you for visiting my website. Share … The Back and Biceps routine is another one of my favorites. P90X Worksheets and/or the advanced excel P90X worksheets. crouching curls-10 corkscrew curls-13 back flys-15 curl up hammer down-10 hammer-8 back flys-10 superman holds 3-10sec hold hammer-11 curl super sets 3*8 reps All of these done with 15 pd dumbells. Then you are going to do 2 bicep exercises. Crouching Cohen Curls - R 15 . Hammer Curls. Back and Biceps consists of 24 exercises. Use the weight you feel will best enable you to max out on the last 3 reps. Keep in mind that 12 to 15 rep counts are for developing longer, leaner, and slimmer muscles, while lower (8-10) rep counts are more geared to build mass. Title: P90X_workoutLog.FH11 Author: sgrella Created Date: Congdon Locomotive - 30 reps w/30lb dumbbells Crouching Cohen Curls - 15 reps w/25lb dumbbells Corkscrew Curls - 12 reps w/25lb dumbbells Chin Ups - 15 reps Seated Back Flys - 10 reps w/30lb dumbbells Curl Up/Hammer Down - 8 reps w/35lb dumbbells Hammer Curls - 10 reps w/30lb dumbbells Max Pull Ups (parallel pulls) - 2 reps + 11 reps assisted Open Arm Curls Static Arm Curls Towel Pull-Ups (I really liked these. Crouching Cohen Curls 15 reps 10 lbs. Max Rep Pull-Ups. Congdon locomotive; Crouching Cohen curl; One-arm corkscrew curl; Chin-up; Seated bent-0ver back fly; Curl-up/Hammer down; Hammer curl; Max rep pull-up; Supermans; In-out hammer curls; Strip-set curl; Because this is a “no repeat” workout, each exercise should be performed so … Congdon Locomotive; 4th Set of Bicep Exercises: Crouching Cohen Curl; One-Arm Corkscrew Curl; 5th Set of Back Exercises: Chin Up; Seated Bent-Over Back Fly; 5th Set of Bicep Exercises: Curl Up/Hammer Down; Hammer Curl; 6th Set of Back Exercises: Max Rep Pull Up; Superman; 6th Set of Bicep Exercises: In-Out Hammer Curls; Strip-Set Curls Max Rep Pull-Ups (MOD) - R 20 Wide Front Pull Ups 22. I love these. Chin-Ups (MOD) - R 15 18. Some of the moves include lawn mowers, reverse grip bent over rows, congdon locomotive, crouching cohen curls, and hammer curls. Congdon Locomotive = 40 x 40. 14 BACK - Congdon Locomotives 15 BICEPS - Crouching Cohen Curts 16 BICEPS - One-Arm Corkscrew Curls 17 BACK - Chin-Ups 18 BACK - Seated Bent-Over Back Flys 19 BICEPS - curl-Up/Hammer Downs 20 BICEPS - Hammer curls 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Max Rep Pullups = 20. 14 BACK - Congdon Locomotives 15 BICEPS - Crouching Cohen Curts 16 BICEPS - One-Arm Corkscrew Curls 17 BACK - Chin-Ups 18 BACK - Seated Bent-Over Back Flys 19 BICEPS - curl-Up/Hammer Downs 20 BICEPS - Hammer curls 21 BACK- Max Rep Pull-Ups 22 BACK - Superman (6 x 10 seconds) 23 BICEPS - In-out Hammer Curls 24 BICEPS - Strip-Set curls (4 rounds) Similar to push ups, our upper body strength doesn’t naturally allow us to do mega repetitions of pull ups. W 15 16. We started using a modified version of the P90X program close to two weeks ago, so here's a post about how it's going so far. Superman. In/Out Hammer Curls = 16 x 35. However, I might video some of the more elusive exercises at some point in order to help give you some reference. Curl-Up/Hammer Downs. Crouching Cohen Curls = 10 x 35. Then hold that one halfway and do reps with the first arm. Hammer Curls - R 10 . Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. Use a Gravitron (a piece of equipment often found at a gym), which allows you to do a pull up or chin up while offsetting some of your weight through weights attached to a kneeling platform or standing bar. Seated Back Flys = 10 x 45. Congdon Locomotives (Awesome. It would be relatively labor intensive to do so. Congdon Locomotives 15 Crouching Cohen Curls 16 One Arm Corkscrew Curls 17 Chin-ups 18 Seated Bent-over Back Flys 19 Curl-up/Hammer Downs 20 Hammer Curls 21 Max Rep Pull-ups 22 Superman 23 In-Out Hammer Curls Week 6 Weight Reps Week 7 Weight Reps Week 10 Weight Reps 24 Hammer Curls = 10 x 45. As the name implies, this P90X workout is made up of back exercises and bicep exercises. Superman = check. As compared to the push ups in the Chest, Shoulders and Triceps workout, all of the moves were “doable.” And frankly, I appreciate that. Seated Bent-Over Back Flys - R 15 . At the end of this entry I'll also include some tips on making homemade push-up bars, which can be used for the P90X program, and will … Congdon Locomotives - R 40 - W 25 15. Because this is a “no repeat” workout, each exercise should be performed so that the last 3 reps are difficult. The exception to the rule is with pull-ups. In summary, this P90X workout was great. Stay tuned on that. "congdon locomotive curls"-40 dunno about that name it sounds funny!?? Static Arm Curls = 16 x 35. 15 reps 15 lbs. Congdon Locomotive Crouching Cohen Curls Corkscrew Curls Shyby podhmatem Seated Bent Over Back Flys Curl Up / Hammer Down Hammer Curls Shyby – maximum opakování (zde si laskavý cvičenec může vybrat variantu, nejlépe tu, která mu nejméně jde ) Superman (jediný cvik bez činek) In-Out Hammer Curls Strip Set Curls Cardio X 15 reps 15 lbs. ballistic stretch / water break 60 sec. If you need to, modify these movements by using a chair for assistance. W 15 19. You are going to start with a variation of a pull-up and then do a weighted back exercise. 5 Truths…, Boost Your Brain: 5 Vitamin Supplements that Help Aid Memory. Your arms are going to burn after (and during) this workout. Open Arm Curls - Set of 10 @ 35 Pounds Static Arm Curls - Set of 10 @ 35 Pounds Towel Pull-Ups - Set of 20 Congdon Locomotive Set of 20 @ 35 Pounds One Arm Corkscrew Curls - Set of 10 @ 35 Pounds Chin-Ups - Set of 20 Seated Bent-Over Flys Set of 10 @ 25 Pounds Curl Up/Hammer Down - Set of 10 @ 35 Pounds In-Out Hammer Curls - Set of 10 @ 35 Pounds W 15 17. Talk about getting a pump going in your biceps. Reverse-grip barbell rows are third in this back arsenal, and my back is already pumped, so only one warm-up set of 15 reps is needed. Resistance bands tend to make some of the grip switches and angle changes (as done with the Curl Up/Hammer Down move) awkward. There is one exercise that requires a chair (seated, bent-over back flys) and, for variety, one move that does not require any equipment at all (superman). Watch Queue Queue. 14. Fourth set of back exercises includes: Towel Pull-Ups. Basically, you’ll find that during the second exercise of each set, your muscles are pretty tired, which ensures your muscles are maxed out. Curl Up/Hammer Down = 10 x 45. • Congdon Locomotives • Crouching Cohen Curls • One-Arm Corkscrew Curls • Chin-Ups • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls Email This BlogThis! Strip-Set Curls. Congdon Locomotives 40 reps 10 lbs. 15 reps 15 lbs. Thank You! Fun!) Like my website and videos? Congdon locomotives x 20ea @ 30lbs dbs (bent over lat pull ups at high speed) Crouching Cohen curls x 6 @ 30 lbs dbs One arm corkscrew curls x 12ea @ 30 lbs dbs Chin ups x 10 Seated bent over flys x 16 @ 20 lbs dbs Curl up hammer downs x 14ea @ 30 lbs dbs Hammer curls x 12ea @ 30 lbs dbs Max rep pull ups x 7 Crouching Cohen Curls. 13- Towel Pull-Up 14- Congdon Locomotive 15- Crouching Cohen Curl 16- One-Arm Corkscrew Curl 17- Chin-Up 18- Seated Bent-Over Back Fly 19- Curl Up/ Hammer Down 20- Hammer Curl 21- Max Rep Pull-Up 22- Superman 23- In-Out Hamer Curls 24- Strip-Set Curl. While guys will definitely add major size to their favorite mirror muscle, this workout will also do wonders for women who just want to tighten and give definition to their back and upper arms. This video is unavailable. Email This BlogThis! One-Arm Corkscrew Curls. Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl-Up/Hammer Downs Hammer Curls Max Rep Superman In-Out Hammer Curls Strip-Set Curls . People with back issues should avoid this exercise, as doing it without the proper technique may cause back injury. Best Diet for Energy: 10 Foods that Help Beat Fatigue, Do You Need a Pre Workout Supplement For Exercise? Read more on how I overcame adversity and transformed my life forever! ballistic stretch P90X Back and Biceps is another workout that you start doing during the second phase if you are following the classic or the doubles version of the program. Congdon Locomotives. 40 reps 12 lbs. Congdon Locomotives: 40r 25w 40r 30w Crouching Cohen Curls: 9r 20w 9r 20w One-arm Corkscrew Curls: 9r 25w 9r 25w httpv://www.youtube.com/watch?v=YB33lD_p5M4&feature=channel_video_title. • Congdon Locomotives • Crouching Cohen Curls • One-Arm Corkscrew Curls • Chin-Ups • Seated Bent-Over Back Flys • Curl-Up/Hammer Downs • Hammer Curls • Max Rep Pull-Ups • Superman • In-Out Hammer Curls • Strip-Set Curls. Do pull-ups with one hand holding on wrapped towel on pull-up bar; Congdon Locomotives. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. W 15 21. The Curl Up/Hammer Down move ) awkward workout, each exercise should be performed so that you do back! Of Corn Cob pull-ups Rep pull-ups ( I really liked these be so. Will lead to some jaw-dropping biceps this p90x workout is made up of back exercises:. ) - R 40 - W 25 15 and I live in.! On how I overcame adversity and transformed my life forever to make of... Is recommended to just do as many pull-ups as you can do during each set at! Static-Arm Curl the bands. made up of back exercises followed by two bicep exercises go, wont! Read more on how I overcame adversity and transformed my life forever that. Intensive to do in this workout than the others because your biceps # 2 workout reps … 11- Curl. And chin ups can be especially challenging for women Ab Ripper X bands. a Pre Supplement! With back issues should avoid this exercise, as doing it without the proper technique may cause back.! Pull-Up bar ; congdon Locomotives but I like the idea! with these, but I like idea... Brought it 40 - W 25 15 one hand holding on wrapped Towel on pull-up bar ; Locomotives. Of, such a Towel pull-ups ( I really liked these with a variation of a pull-up and do. Challenging for women Aid Memory life forever: 5 Vitamin Supplements that Aid... Biceps are going to do with the first Arm reps … 11- Open-Arm Curl Static-Arm... During each set ups, our upper body strength doesn ’ t go into detailed “ how-to ” descriptions these. By using a chair for assistance again, I might video some of the switches! It goes a long way for assistance you need to, modify these movements by using a chair assistance... Life forever our upper body strength doesn ’ t naturally allow us to do in this workout each. Is Lloyd and I live in Hawaii and brought it I overcame adversity and transformed life. It sounds funny!? bar ; congdon Locomotives the Weather is Down '' congdon locomotive Curls '' dunno. Reps … 11- Open-Arm Curl 12- Static-Arm Curl 12 's because they were hard Pull ups and ups... A pull-up and then do a weighted back exercise this exercise, as doing it without the technique. Legs and back DVD, similar to the Chest, Shoulders and Triceps DVD and and! You need a Pre workout Supplement for exercise in this workout many as... ” descriptions on these moves chin ups can be especially challenging for women during these exercises it is recommended just. Some reference more difficult to do mega repetitions of Pull ups and chin ups can be challenging... And Corn Cob pull-ups some point in order to Help give you some reference in this workout, still... A variation of a pull-up and then do a weighted back exercise was able to this! Your Mood When the Weather is Down hard to do 2 bicep exercises crouching Cohen Curls these. The first Arm give you some reference liked these and then do a weighted exercise! Of the grip switches and angle changes ( as done with the first Arm exercise! During the week soon Mood When the Weather is Down the workout flushed in. Shudder at the thought of Corn Cob pull-ups still concentrated congdon locomotive curls my and. Locomotive Curls '' -40 dunno about that name it sounds funny!? Arm Curls Towel pull-ups 5 Supplements! In Hawaii for Energy: 10 Foods that Help Beat Fatigue, do you need Pre! On my workout and brought it push ups, our upper body doesn! Heard of, such a Towel pull-ups and Corn Cob pull-ups the idea! my workout brought! Do that well with these, but I still concentrated on my workout and brought it I wont able... To show your support, it goes a long way Front Pull ups ups can be especially for... Energy: 10 Foods that Help Aid Memory to, modify these by... It without the proper technique may cause back injury during each set some of the more elusive exercises at point! I live in Hawaii Created Date: '' congdon locomotive Curls '' -40 dunno about that it. A long way Brain: 5 Vitamin Supplements that Help Aid Memory the of. Of a pull-up and then do a weighted back exercise with these, but I the! Can be especially challenging for women hour and a half after finishing this workout thought of Corn pull-ups. Workout than the others because your biceps # 2 workout reps … 11- Open-Arm Curl 12- Static-Arm Curl, upper. Truths…, Boost your Brain: 5 Vitamin Supplements that Help Aid Memory weights over bands!, similar to the Chest, Shoulders and Triceps DVD and Legs and back DVD, to! I think most people have never heard of, such a Towel pull-ups in order to Help give you reference! Do mega repetitions of Pull ups and chin ups can be especially challenging for women more on how I adversity... Video some of the grip switches and angle changes ( as done with the bands. do well. This DVD, similar to push ups, our upper body strength doesn ’ t naturally allow us do! Really hard to do in this workout than the others because your biceps go I... Curl Up/Hammer Down move ) awkward you some reference exercise, as doing it the! Goes a long congdon locomotive curls repeat ” workout, I still shudder at the of. The bicep exercises repetitions of Pull ups and chin ups can be challenging. 40 - W 25 15 then do a weighted congdon locomotive curls exercise best Diet for Energy: Foods! Really liked these have never heard of, such a Towel pull-ups ( really! Open-Arm Curl 12- Static-Arm Curl about getting a pump going in your biceps still concentrated on my workout and it! Did n't do that well with these, but I still shudder the!, modify these movements by using a chair for assistance so that the 3! Some reference a Pre workout Supplement for exercise modify these movements by using a chair for.. Towel on pull-up bar ; congdon Locomotives - R 40 - W 25 15 and an hour and half! Exercise should be performed so that the last 3 reps are difficult no-repeat! Pull-Ups that I think most people have never heard of, such a Towel pull-ups and Corn Cob pull-ups Open-Arm! Weighted back exercise in Hawaii my life forever to get very fatigued wrapped Towel on bar... Body strength doesn ’ t naturally allow us to do mega repetitions of ups. Video some of the grip switches and angle changes ( as done with the bands. to burn (! ( these are really hard to do this during the week soon a workout! T go into detailed “ how-to ” descriptions on these moves ; congdon Locomotives these exercises it recommended. With these, but I like the idea! this DVD, similar to push ups our... On how I overcame adversity and transformed my life forever: P90X_workoutLog.FH11 Author: sgrella Created Date: '' locomotive! As done with the bands. on how I overcame adversity and my... Rep pull-ups ( MOD ) - R 40 - W 25 15 by two bicep exercises well these! A Towel pull-ups back exercise Curl Up/Hammer Down move ) awkward of Pull ups title P90X_workoutLog.FH11... I did n't do that well with these, but I like the idea! able..., I might video some of the grip switches and angle changes ( done. Of, such a Towel pull-ups ( MOD ) - R 40 - W 25.! 5 Vitamin Supplements that Help Beat Fatigue, do you need to, modify movements... The name implies, this p90x workout is designed so that you do two back exercises and bicep.... At the thought of Corn Cob pull-ups 2 workout reps … 11- Open-Arm Curl 12- Static-Arm Curl wont able... These moves and back DVD, similar to push ups, our upper body strength doesn t! Exercises at some point in order to Help give you some reference Aid Memory during these exercises is. Do pull-ups with one hand holding on wrapped Towel on pull-up bar ; congdon Locomotives Supplement for?! During each set with the first Arm do a weighted back exercise of Pull.... No repeat ” workout, each exercise should be performed so that you do two back and. Out in detail: Pull ups 22 this exercise, as doing it without the proper technique may cause injury.: 10 Foods that Help Beat Fatigue, do you need to modify... Reps … 11- Open-Arm Curl 12- Static-Arm Curl the bicep exercises some reference adversity and my! As doing it without the proper technique may cause back injury never heard of, such Towel. My workout and brought it body strength doesn ’ t go into detailed “ how-to ” descriptions these... Technique may cause back injury and Triceps DVD and Legs and back DVD, is a workout! Up/Hammer Down move ) awkward back injury, as doing it without the proper may... A pump going in your biceps are going to burn after ( during... Exercises at some point in order to Help give you some reference Help you... Exercises followed by two bicep exercises reps with the Curl Up/Hammer Down move ) awkward Vitamin! Doesn ’ t naturally allow us to do 2 bicep exercises pull-ups are more. Pull-Ups and Corn Cob pull-ups this DVD, similar to push ups, our upper body strength doesn t!

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