I am posting this again only because I had a hard time finding it the other day. Today is day 1 of Phase 2 which means technically it would fall on day 29. I am currently on day 26 having skipped the rest days and probably employed some horrible math.
Day 1: Chest, Shoulders & Triceps, Ab Ripper X
Day 2: Plyometric Cardio Circuit
Day 3: Back & Biceps, Ab Ripper X
Day 4:Â Pure Cardio with or without Cardio Abs
Day 5: Legs & Back, Ab Ripper X
Day 6: Cardio Power and Resistance
Day 7: Cardio Recovery
I will most likely kill Cardio Recovery in order to ensure that the 2 days coaching are my days off. In light of Tony’s rant that I posted yesterday I am going to stop being “a bitch” and taking that additional day off. It’s time to man up, Tony style!
Today saw the return to Chest Shoulders and Triceps and that also meant a return to using the bench in the gym. Some of the tricep stuff that Tony does is what we in the weightlifting community would refer to as “finishing” moves. In other words, they don’t do much but give you a pump but really aren’t useful in any muscle building way. Any tricep extension that you are only using 10lbs for isn’t worth anything. Not even the time to hit next on the remote. You see, the triceps are a vastly underutilized and underestimated muscle group and in order to get any kind of response from them they need to be worked very hard. Dips and close grip bench are terrific exercises for triceps. Overhead extensions, not so much. If you really want to see your bench press (or in P90X terms, your push ups) improve, blast your triceps with heavy weights for a few weeks, you will be amazed at the results. Of course, this would require you knowing just how powerful your triceps are… Let me just say that in gym terms, you should be able to do about 75% or more of your heaviest bench in a close grip bench grip. If you rely on push ups as your benchmark, you should be able to do 75% of your max regular push ups in military and at the very least 50% in diamond. If not, it could be that your triceps are lagging and need heavy work. Doing anything with a 10 or 15lb dumbell just won’t cut it I am afraid.
That being said, the workout is good, if you substitute enough tricep work to make it worthwhile you will definitely be sore the days following.