Day 66

P90 Sculpt 3-4 + Shoulder Load (54 min)
circuit 01
1. decline push-ups 15 2. heavy pants 20×15 3. military press 17×12	4. standard curls 17×12 5. back scratch 15×15 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 20×15 3. swimmer’s press 17×12	4. open curls 17×12 5. kickbacks 15×15 6. lunges/squats 5×5
circuit 3
1. 7-7-max 7-7-20 2. lawnmower 17×15 3. shoulder fly 15×12	4. bicep 21’s 15×21 5. chair dips 20 6. 3 squat 5×36
circuit 4
1. upright row 10×15 2. calf raises 5×15 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx40 6. max squats 50sx40
SUPERSET 1: V-sit ‘bell press 15×12 Single-leg unilateral raise 5×12 SUPERSET 2: Alternating V-sit ‘bell press 15×12 Single-leg unilateral raise 5×12 SUPERSET 3: Unilateral V-sit ‘bell press 15×12 Single-leg unilateral raise 15×12 notes: - finished P90 portion in 47 min - 7-7-max section was on my knees - no rest before the last 7 of bicep 21’s - paused during shoulder flys

Day 65

P90 Sweat Cardio/Abs 3-4
notes: 43 min
music- Mo Betta Run (fr Podrunner)

Day 64

P90 Sculpt 3-4 + Shoulder Load (55 min)
circuit 01
1. decline push-ups 15 2. heavy pants 20×15 3. military press 17×12	4. standard curls 17×12 5. back scratch 15×15 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 20×15 3. swimmer’s press 17×12	4. open curls 17×12 5. kickbacks 15×15 6. lunges/squats 5×5
circuit 3
1. 7-7-max 7-7-20 2. lawnmower 17×15 3. shoulder fly 15×12	4. bicep 21’s 15×21 5. chair dips 20 6. 3 squat 5×36
circuit 4
1. upright row 10×15 2. calf raises 5×15 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx40 6. max squats 50sx40
SUPERSET 1: V-sit ‘bell press 15×12 Single-leg unilateral raise 5×12 SUPERSET 2: Alternating V-sit ‘bell press 15×12 Single-leg unilateral raise 5×12 SUPERSET 3: Unilateral V-sit ‘bell press 15×12 Single-leg unilateral raise 15×12 notes: - finished P90 portion in 48 min - did regular fly pushup. 7-7-max section was on my knees - no rest before the last 7 of bicep 21’s - paused during shoulder flys

Day 63

P90 Sweat Cardio/Abs 3-4
notes: 41 min
music- Engine Summer (fr Podrunner)

Day 61

P90 Sculpt 3-4 + Shoulder Load (50 min)
circuit 01
1. decline push-ups 15 2. heavy pants 20×12 3. military press 17×12	4. standard curls 17×12 5. back scratch 15×15 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 20×12 3. swimmer’s press 17×12	4. open curls 17×12 5. kickbacks 15×15 6. lunges/squats 5×5
circuit 3
1. 7-7-max 7-7-20 2. lawnmower 17×12 3. shoulder fly 10×15	4. bicep 21’s 15×21 5. chair dips 20 6. 3 squat 5×36
circuit 4
1. upright row 10×15 2. calf raises 5×15 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx50
SUPERSET 1: V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 2: Alternating V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 3: Unilateral V-sit ‘bell press 15×12 Single-leg lateral raise 15×12 notes: - finished P90 portion in 44 min - did regular fly pushup. 7-7-max section was on my knees - no rest before the last 7 of bicep 21’s!

Day 60

P90 Sweat Cardio/Abs 3-4
notes: 41 min
music- Exultant (fr Podrunner)

TAEBO Cardio
notes: 41 min

Day 59

P90 Sculpt 3-4 + Shoulder Load (56 min)
circuit 01
1. decline push-ups 15 2. heavy pants 20×12 3. military press 17×12	4. standard curls 17×12 5. back scratch 15×15 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 20×12 3. swimmer’s press 17×12	4. open curls 17×12 5. kickbacks 15×15 6. lunges/squats 5×5
circuit 3
1. 7-7-max 7-7-20 2. lawnmower 17×12 3. shoulder fly 10×15	4. bicep 21’s 15×21 5. chair dips 20 6. 3 squat 5×36
circuit 4
1. upright row 10×15 2. calf raises 5×15 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx40 6. max squats 50sx40
SUPERSET 1: V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 2: Alternating V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 3: Unilateral V-sit ‘bell press 15×12 Single-leg lateral raise 15×12 notes: - finished P90 portion in 48 min - did regular fly pushup. 7-7-max section was on my knees - need to stop taking a rest before the last 7 of bicep 21’s

TAEBO Cardio
notes: 41 min
no music this time

Karate Drill
notes: 32 min
- used 2lb weights on punches

Day 58

P90 Sweat Cardio/Abs 3-4
notes: 41 min
music- Rainy Day Run (fr Podrunner)

TAEBO Cardio
notes: 42 min
music- Into the Zone (fr Podrunner)

- Dropping Karatics this week.

Day 57

P90 Sculpt 3-4 + Shoulder Load (51 min)
circuit 01
1. decline push-ups 15 2. heavy pants 20×12 3. military press 17×12	4. standard curls 17×12 5. back scratch 15×15 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 20×12 3. swimmer’s press 17×12	4. open curls 17×12 5. kickbacks 15×15 6. lunges/squats 5×5
circuit 3
1. 7-7-max 7-7-20 2. lawnmower 17×12 3. shoulder fly 10×15	4. bicep 21’s 15×21 5. chair dips 20 6. 3 squat 5×36
circuit 4
1. upright row 10×15 2. calf raises 5×15 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx40 6. max squats 50sx40
SUPERSET 1: V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 2: Alternating V-sit ‘bell press 15×12 Single-leg lateral raise 5×12 SUPERSET 3: Unilateral V-sit ‘bell press 15×12 Single-leg lateral raise 15×12 notes: - finished P90 portion in 44 min - did regular fly pushup but the 7-7-max section was on my knees - paused before last 7 of bicep 21’s

TAEBO Cardio
notes: 42 min
music- Emotion in Motion (fr Podrunner)

Karate Drill
notes: 35 min
- used 2lb weights on punches

Day 56

P90 Sweat Cardio/Abs 3-4
notes: 41 min
music- Exultant (fr Podrunner)
- I survived my first week of 3-4. The first half gets the heart pumping but when it’s time for the kicks and punches, it’s easy.

TAEBO Cardio
notes: 41 min
music- Engine Summer (fr Podrunner)
Karatics
notes: 20 min