another early morning

So I have a confession to make.  I did not do the shoulders and arms and ab work out from p90x when I got home last night.  After working all day and then going to Track Shack to find a good deal on some new running shoes (which I subsequently bought an older model of these Asics for only $40) I was way too tired to even think of working out once I got home.  So instead I hung out with Honey, made some dinner, and watched "So You Think You Can Dance."  Why didn't anyone tell me how awesome this show was months ago??  I just started watching it last week and tonight is the last show (I think).  Oh well I guess there is always next season.

To make up for my "laziness" last night I decided to wake up extra early today to do the shoulders and arms work out.  It usually takes 60 minutes to get through the entire program but I ended up fast forwarding each segment after I was finished with the set.  I also skipped most of the breaks in between.  Using a set of 5 pound weights I did the following exercises, alternating between shoulders, biceps, and triceps.

• 10 minute warm-up/stretch

• 12 alternating shoulder press
• 16 in/out bicep curls 
• 12 two arm tricep kickbacks
• repeat

• 15 deep swimmer shoulder press
• 12 concentrated supination curls
• 12 chair dips
• repeat

• 15 upright rows
• 16 static arm curls
• 10 flip/grip twist kickbacks
• repeat

• 10 seated shoulder fly
• 16 crouching cohen curls
• 12 lying down tricep extension
• repeat

• 3:30 minute cool-down/stretch

Although I didn't have time for the ab ripper segment, I still managed to get a good work out in.