Day 93

P90 Sculpt 3-4 (54 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 17×12 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 17×12 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 17×15 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 15×12 2. calf raises 10×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx40
notes: - feet elevated higher on decline pushups - weights on sides for the squats - 7-7-max on knees & fists - max pushup on knees

TAEBO Cardio
notes: 42 min
no music

Day 86

P90 Sculpt 3-4 (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 17×12 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 17×12 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 7-7-15 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 15×12 2. calf raises 10×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx40
notes: - feet elevated higher on decline pushups - weights on sides for the squats - 7-7-max on knees - paused on shoulder flys - max pushup on knees

- I’m redoing week 11 of P90 because last week wasn’t that great.

Day 83

P90 Sweat Cardio/Abs 3-4
notes: 41 min
music~ Round the Bend (fr Podrunner)

Day 81

P90 Sculpt 3-4 (46 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 17×12 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 17×12 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 7-7-15 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 15×12 2. calf raises 10×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx40
notes: - on decline pushup, feet are elevated higher - weights on sides for the squats – on 7-7-max, on knees because felt pain on my right elbow - no pauses on shoulder fly & bicep 21’s - max pushup on knees

Day 79

P90 Sweat Cardio/Abs 3-4
notes: 42 min

Day 78

P90 Sculpt 3-4 + Chest Load (64 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 17×12 6. lunges 5×5
circuit 2
1. wide fly push-ups 15 2. back flys 17×12 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 7-7-15 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 15×12 2. calf raises 10×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx40
CHEST ‘bell press: 4 sets of 15×15 ‘bell flys: 3 sets of 15×15 notes: - finished P90 portion in 49 min - weights on sides for the squats - regular pushup on 7-7-max - paused on shoulder flys - max pushup on knees

TAEBO Cardio
notes: 41 min
no music

Day 77

P90 Sweat Cardio/Abs 3-4
notes: 42 min
music- Cold Sweat (fr Podrunner)

Day 76

P90 Sculpt 3-4 + Chest Load (68 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 17×12 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 17×15 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 15×12 2. calf raises 5×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx50 6. max squats 50sx40
CHEST ‘bell press 15×15 |15×15 |15×15 |15×15 ‘bell flys 15×15 |15×15 |15×15 notes: - finished P90 portion in 52 min - on chest program: 60s rests between sets & 120s rest between exercises - weights held at sides on the squats

Day 75

- felt lazy yesterday so it was my rest day for the week.

P90 Sweat Cardio/Abs 3-4
notes: 42 min
music- Pocket Rucket (fr Podrunner)

TAEBO Cardio Blaster
notes: 44 min

Day 73

P90 Sculpt 3-4 (48 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 17×12 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 15×15 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 15×12 2. calf raises 5×30 3. forearm blast 5×30	4. lower back ext 5sx5 5. max push-ups 50sx40 6. max squats 50sx40
notes: - forgot to change the weight on lawnmower - only doing chest load twice a week

TAEBO Cardio
notes: 41 min
no music