Ab Ripper X - Bicycles

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1. I am 5'9 240 lbs obese. I did the whole thing for pe in school and now 35 hrs after the workout Im crippled can't lift my legs and I can't use my abs for shit lol I'm fucked
2. Too many to mention specifics - lot of different curls and what not. Buy the program from me and do it - you'll be amazed at the results.
3. whats a good exercise for your arms from p90x?