R2D80 – Legs & Back + Ab Ripper X

Today I worked out at the GYM, I had a very good workout and I manage to accomplish better form on one of my exercises so lets see how it went…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	+0
02 Calf Raise Squat	R	25	W	27	+0
03 Reverse Grip Chin-Ups	NC1	20	C1	-	+0
	NC2	18	C2	-	+0
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	18	C1	-	+0
	NC2	18	C2	-	+2
07 Step Back Lunge	RL	20	W	22	+0
	LL	20	W	22	+0
08 Alternating Side Lunge	R	24	W	17	+0
09 Closed Grip Overhand Pull-Ups	NC1	16	C1	-	+1
	NC2	16	C2	-	+1
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	16	C1	-	+0
	NC2	16	C2	-	+0
13 Three-Way Lunge	RL	5	LL	5	+0
14 Sneaky Lunge	R	20	-	-	+0
15 Chair Salutations (sec)	S1	30	-	-	+0
	S2	30	-	-	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	+0
17 Groucho Walk	R	40	-	-	+0
18 Calf Raises	R	75	W	27	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

It does not seem like lots of improvement, but there was yet again improvement; before I forget, I am still sore from Monday’s workout, so that is awesome. OK so what improved? First off it has been pretty tough for me to do 16reps on pull ups and for this workout I try to do 20, well today again not only did I just take 1 break between the 20, I did it in such an amazing form it looked amazing an easy LOL, there is a mirror right in front of the pull up bar, so I can see myself doing pull ups, and I pulled myself so high up that my hands touched my chest and then all the way down and did that 10 times then break for 5 sec and 10 more reps, damn it looked cool, not just my chin above the bar by my neck and shoulders too LOL, that was way to awesome OH YEAH!! BRING IT!!!

Now I will say I could not do the same thing with wide front, I could not touch my chest with the bar, well I am sure some day I will be able to, but I am happy I managed to do this, as I did not realize this is the last set up pull ups for this round of P90X wow I have 10 more days left.

Ab Ripper X:

Results Chart:

	Day 78	Day 80	Difference
In & Out	90	90	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	445	445	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Today I did the same for the Ab Ripper, I wish I would have pulled it to 100 in the in and outs, I totally had forgotten that this was the last Ab Ripper for this round of P90X, I thought I had two more weeks. Oh well. However when I went to the double crunch machine I did 2 sets of 10 reps with 120lbs each, and that felt so good.

Well today was awesome, if I would have remembered this was my last weight workout for my 2nd round of P90X I would have tried very hard to blow all reps out of the water but I still did awesome and I managed to get pumped, my back and abs were really feeling awesome!

Tomorrow I have Kenpo X.

Now I did mention I have 10 days left of this round, I plan to take a break from P90X and research some bodybuilding techniques, then I plan to try and use the P90X muscle confusion schedule and I will combine them, so basically it will be a modified P90X to be done completely at the GYM, the problem for me is that using my body as weight is not making me bigger, for push ups and pulls ups, I will have them as a warm up, but I want to get bigger so I want to go with the 8 to 10 rep with bigger weight, and for that I need to bench press and use weights for my back, so we shall see how this all works out, I will try to keep everyone updated on this as I work on it, then after some time when the new MC2 comes out I will do that routine and see how it works out.

Thank you for your time:

Mike

R2D79 – Yoga X

Today I got home and went straight in to doing Yoga. It was awesome as usual. Not much to report on differences, so far everything has stayed the same as the last couple of times. I am still holding crane for about 20sec, and still feeling it on yoga belly 7. Only thing I will mention is that I don’t sweat as much as I use to, I think it’s because my body has gotten use to doing this and I can do most of the sequence very easily without to much struggle.

Tomorrow I have Legs & Back + Ab Ripper X and that will be at the GYM.

Thank you for your time:

Mike

R2D78 – Back & Biceps + Ab Ripper X

Today I worked out at the GYM, and what I did was I worked out close to the dumbbells and walked over to the pull up bar when I needed it and it turned out a lot better, that way I had the weights I wanted right next to me. So it was awesome and I got pretty pumped and sore today so lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	15	C		+0
02 Lawnmowers	RA	10	W	37	-5
	LA	10	W	37	-5
03 Twenty-Ones	R	21	W	32/22	+0
04 One-Arm Cross-Body Curls	RA	8	W	32	+0
	LA	8	W	32	+0
05 Switch Grip Pull-Ups	NC	16	C		+0
06 Elbows-Out Lawnmowers	RA	10	W	37	+0
	LA	10	W	37	+0
07 Standing Bicep Curls	R	8	W	32	+0
08 One-Arm Concentration Curls	RA	6	W	32	+1
	LA	6	W	32	+1
09 Corn Cob Pull-Ups	NC	5	C		+0
10 Reverse Grip Bent-Over Rows	R	10	W	32	+0
11 Open Arm Curls	R	8	W	32	+0
12 Static Arm Curls	R	16	W	27	+0
13 Towel Pull-Ups	NC	12	C		+0
14 Congdon Locomotives	R	40	W	32	+0
15 Crouching Cohen Curls	R	8	W	32	+0
16 One-Arm Corkscrew Curls	R	8	W	32	+2
17 Chin-Ups	NC	15	C		+0
18 Seated Bent-Over Back Flys	R	10	W	27	+0
19 Curl-Up/Hammer Downs	R	8	W	32	+2
20 Hammer Curls	R	8	W	32	+2
21 Max Rep Pull-Ups	NC	15	C		+0
22 Superman	R	All			+0
23 In-Out Hammer Curls	R	8	W	27	+0
24 Strip-Set Curls	R1	8	W1	32	+0
	R2	8	W2	32	+0
	R3	8	W3	27	+0
	R4	8	W4	22	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• NC = No Chair
• C = Chair Assisted
• RA = Right Arm
• LA = Left Arm
• R = Rep
• W = Weight

Well it seems like not a lot of improvement, but there was a lot trust me. First thing is I added some 37lbs in there for lawnmowers, I added some 27lbs to replace 22s and I increased a couple of reps on some things. That was in the biceps, now for the pull ups it seems it all stayed the same, well if you remember I am starting to struggle, possibly the added shoe weight LOL however before I had to take 2 breaks in order to make the reps, this time I only took 1 break, therefore I am improving and starting to get back on track. Also remember that the wide pull ups on the pull up bar at work are wider for the wide front or corn cobs, but man makes you feel a lot better, and by that I mean more sore LOL.

Needless to say that today my biceps were pretty sore and so was my back, that is the way it’s suppose to be. If I would have had access to more weights before I probably would have been using more weight by now and I would have had larger muscles, since I have been working out at the GYM my biceps have increased a bit.

Ab Ripper X:

 

Results Chart:

	Day 76	Day 78	Difference
In & Out	90	90	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	445	445	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

So far it seems I did the same, well here is something else I did today, I speedup my reps a bit and did not wait for Tony to stop talking to continue, no rest between exercises what so ever, so basically I ended up a head and finishing faster, oh did it ever hurt, I did not give a chance for the burn to settle, or for me groan in pain and catch my breath, I just kept going and the burning just kept coming, very interesting indeed ad loved it LOL man I have become a masochist LOL. And when I was done I went right back to the double crunch machine and this time I did 10 reps with 115lbs for the first set and 10 reps with 120lbs for the second set, oh yeah I felt it :o)

Well tomorrow I have Yoga and that will be at home.

Thank you for your time:

Mike

R2D77 – Plyometrics

Today was an awesome day over all. Took my wife on the Wakefield Steam Train ride, it was so awesome 1.5hrs ride to Wakefield, the small town was really nice, had lunch there, than 1.5hrs back, In the train the view was amazing, the service was amazing, we even had live music at certain points, there were musicians traveling between coaches and playing music, really awesome. After that I took her to dinner and a movie and I did not get home till 9pm, we started our day at 8am by the way. Well I did my Plyo at 9:30pm, oh yeah, because I also ate a couple of things I shouldn’t have today LOL I had a small piece of chocolate fudge and it was pure sugar that thing I tell ya LOL. But man oh man, I surpassed Dominique on this one, I sweat buckets as I was jumping like a mad man and it felt awesome, I thought I was going to be to tired but it was like I had found my second wind, man oh man I was just going crazy, maybe it was that sugar I had eaten earlier LOL but I believe I got rid of it already :o)

Well tomorrow will be my rest day, we have another long day and a family dinner, because see, it’s not only my wife’s B-Day weekend, it is also my mother in law’s. They share the same B-Day. Think about it, if your the type of person that find it hard to do things for your wife for her B-Day, my situation will kill you, because you also have to come up with something for your mother in law LOL But it’s all good, so far 12.5 years and I have not messed up yet LOL :o)

Hope you are all having a good weekend.

Thank you for your time:

Mike

R276 – Chest, Shoulders & Triceps + Ab Ripper X + Measurements and Weight

Well today I decided to go ahead and advance tomorrow’s workout due to I want to spend all day with my wife, I know tomorrow will be an exhausting day as it starts really early taking a nice Steam Train Ride, so I may have time to do Sunday’s workout tomorrow night and if I do I then know I wont miss any workouts and Sunday will be my rest day, then back to normal on Monday. So lets see how today went…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	25	+0
02 In & Out Shoulder Flys	R	14	W	17	+2
03 Chairs Dips	R	45			+0
04 Plange Push-Ups	N1	20	K1	15	+0
05 Pike Presses	R	30			+0
06 Side Tri-Rises	RA	30	LA	30	+0
07 Floor Flys	R	38			+2
08 Scarecrows	R	8	W	22	+0
09 Overhead Tricep Extensions	R	8	W	22	+0
10 Two-Twitch Speed Push-Ups	N1	21	K1	14	+0
11 Y-Presses	R	10	W	22	-3
12 Lying Tricep Extensions	R	10	W	22	+0
13 Side-To-Side Push-Ups	N1	30	K1		+0
14 Pour Flys	R	8	W	17	+4
15 Side-Leaning Tricep Extensions	RA	8	W	22	+0
	LA	8	W	22	+0
16 One-Arm Push-Ups	N1	4	K1	10	0
17 Weighted Circles	R	40	W	7	+0
18 Throw the Bomb	RA	10	W	22	-2
	LA	10	W	22	-2
19 Clap or Plyo Push-Ups	N1	14	K1	12	+0
20 Slo-Mo Throws	R	7	W	17	+3
21 Front-To Back Tricep Extensions	RA	12	W	22	+0
	LA	12	W	22	+0
22 One-Arm Balance Push-Ups	R	25			+0
23 Fly-Row Presses	R	6	W	22	+0
24 Dumbbell Cross-Body Blows	R	30	W	22	+2

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight

First thing is I did this workout at the GYM so very cool to have lots of dumbbells to choose from, but this may not happen again as this is a Saturday workout.

I used a 10lb Helix dumbbell coated in rubber as a push up bar, it was pretty cool because the rubber coating made it very comfy for my hands to grip. I had a tough time trying to keep the same reps, using push up bars makes a huge difference it seems, it is way harder for sure since you have to go up and down longer, I also tried to take my time on some push up reps, the slower the harder they get and less time that I have, so I started running out of time but I pretty much did what I had done last time, but it will be hard to increase the reps going slower due to time.

Some of the exercises that I went down in reps, it’s because I used more weight and the ones I went up in reps, it’s because I adjusted to lower weight, well not all, but some I had to, like ones with straight arms, I dropped the weight to 17 instead of 20 as 22 would have been to heavy it was my only option.

Ab Ripper X:

Results Chart:

	Day 74	Day 76	Difference
In & Out	90	90	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	445	445	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Alright so far the same thing and still pretty effective, the only change was, that I discovered that the dual crunch machine had a couple of 5lbs weights that you drop and use for in-between weights so it hops from 105lbs to 120lbs, so to make 110 you drop a 5lb or to make 115 you drop both. I will show you what I mean, all the equipment at the GYM is brand Atlantis and this is the machine I use:

A-301 DUAL SEATED CRUNCH:

If you look above the weight plates at the top of the bars, there are 2 small cylinders with yellow and black color, those are weights, you twist them and they drop and it ads an extra 5lb for each one. So this time I did 110lbs for the first set of 10 reps and 115lbs for the second set of 10 reps, it felt so AWESOME!

Alright lets take a look at the weight and measurements:

Weight:

	Day 1	Day 69	Day 76	Gain / Loss	Total G/L
Weight	172.8	158.6	158.6	+0	-14.2
Body Fat %	16.7%	9.6%	9.2%	-0.4	-7.5
Lean Body Mass	144.0	143.5	144.0	+0.5	+0
Fat Body Mass	28.8	15.1	14.6	-0.5	-14.2
Body Surface Area (BSA)	18.2	17.4	17.4	+0	-0.8
Body Mass Index (BMI)	25.5	23.4	23.4	+0	-2.1

First thing I will mention is that, I have not cared much about an actual diet in the last little bit, I do eat more healthy things but I am not eating to loose weight, as I want to loose a little bit and gain it in muscle, muscle takes time to grow, if I loose all the fat now, I would weigh 144lbs, that is to light for me, I am 5’9”, I should weigh around 160lbs. So 158.6 is ok, however you can see that I lost 1/2 a lb in fat and gained it in muscle, which is what I am looking for. I also need to give time to my skin to shrink. With the body fat that I have, I should be really defined, but I am not as defined because my skin is loose, it needs to tighten up some more, I was really fat so it’s hard and it takes time, but I am happy and pleased that I can tell it is slowly shrinking. When I had finished my first round, when standing my tummy seemed fine, but when I bent over, my skin stretch the same point that my fat Buddha belly was, but now it does not stretch that far at all, it’s a bit less then half, so I know it’s slowly shrinking back. Also I may want to continue doing what I did for a while, I rubbed vitamin E cream on my tummy, it’s very good, it is recommended by pharmacist to pregnant women to avoid stretch marks. 

Measurements:

	Day 1	Day 69	Day 76	Gain / loss	Total G/L
Neck	16	15.25	15.25	+0	-0.75
Shoulder	15	16.5	16.5	+0	-0.5
Chest	41.75	41	41	+0	-0.75
Waist	36.5	34.5	34.25	+0	-2.25
Abdomen	38	35	34.125	-0.125	-3.875
Hips	37	34.75	34.5	-0.25	-2.5
Thigh	21.5	21	21	+0	-0.5
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.25
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	6.25	-0.25	-0.25
Waist-Hip Ratio	0.98648649	0.992806	0.992754

OK so I lost on my hips and abs, but my abs lost very little, and concerned that I lost a 1/4 of an inch on my wrist, my fingers are really thin right now and my wedding ring is falling off, I don’t want to resize it incase that either A) my hands or knuckles get thicker from working out, or B) as I get older I gain weight again, I hope not LOL. So I will try to get a spacer or something to make sure it does not fall off.

It gets harder at the end to loose weight, but you can tell what a huge difference following a diet or controlling your portions really does when you want to loose weight, so for those looking to loose weight, make sure you stick to eating properly like I did on round 1 and at the beginning of  round 2, you get to loose anywhere from 3 to 5lbs in a week and if you’re really strict, you may loose a little bit more, but you also have to workout hard.

Well tomorrow I may not do anything because it’s a day with my wife, but if I have time I may do Plyo.

Thank you for your time:

Mike

R275 – Kenpo X

Awesome workout today, lots of intensity, very tough to sweat today though, the GYM was so cold, I still managed to sweat a bit but not hard enough to be soaked in sweat. However I still worked out really hard, no breaks, therefore it was AWESOME!

Tomorrow I either have rest or stretch, however I am tinkering with the idea of doing my workout for Saturday, tomorrow, as this weekend will be my wife’s B-Day weekend and I am not sure if I will not be able to workout at some point this weekend, if I can’t workout all weekend then at least I did one of them tomorrow. But I will do what I can to make sure I get Plyo in on Sunday before I go for the family dinner. We shall see.

Thank you for your time:

Mike

R2D74 – Legs & Back + Ab Ripper X

Well today I worked out at the GYM, had an awesome workout, I needed the pull up bar and it is not that close from the dumbbell wall, so I had to bring a couple of sets that I needed. Lets see how it went:

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	+0
02 Calf Raise Squat	R	25	W	27	+0
03 Reverse Grip Chin-Ups	NC1	20	C1	-	+0
	NC2	18	C2	-	+0
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	18	C1	-	+0
	NC2	16	C2	-	+0
07 Step Back Lunge	RL	20	W	22	+0
	LL	20	W	22	+0
08 Alternating Side Lunge	R	24	W	17	+0
09 Closed Grip Overhand Pull-Ups	NC1	15	C1	-	+0
	NC2	15	C2	-	+0
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	16	C1	-	+0
	NC2	16	C2	-	+0
13 Three-Way Lunge	RL	5	LL	5	+0
14 Sneaky Lunge	R	20	-	-	+0
15 Chair Salutations (sec)	S1	30	-	-	+0
	S2	30	-	-	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	+0
17 Groucho Walk	R	40	-	-	+0
18 Calf Raises	R	75	W	27	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

First thing you will notice is, well no increase on the pull ups this time, but I did struggle to keep up the reps, and I tell ya, it’s the shoes LOL remember I purchased some new shoes that are a bit heavier than the old ones LOL. But still it was so awesome, I am still sore from yesterday, and now I added some more soreness on my back which is fantastic, and it’s not bad muscle pain sore help I need a pain killer, it’s the I worked out and my muscles feels expanded and sore feeling, which feels fantastic :o)

Ab Ripper X:

Results Chart:

	Day 72	Day 74	Difference
In & Out	90	90	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	445	445	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Well again I did the same reps and again it pumped my abs and again they felt sore, and again after I finished I did 2 reps of 10 on the double ab crunch machine with 105lbs and man my abs were nicely pumped again OH YEAH!!

Well tomorrow I have Kenpo X and this will also be at the GYM.

Thank you for your time:

Mike

R2D73 – Yoga X

Yoga X done!, nothing like some yoga, I believe it’s not just the best thing for flexibility but your back will thank you. I can do so many things I could not do before and to me it’s all thanks to yoga.

How did it go? It went fantastic as usual, and as you all know I don’t pay attention to time anymore during yoga. Once again like last time, I managed to hold crane for about 20sec so that is still awesome. Everything else is still the same.

I forgot to mention I am still sore from yesterday and very happy about it, even my abs are still sore, so when I did yoga belly seven it was awesome, it was some sweet sweet sore and burning pain LOL. To think that one would end up liking that LOL No pain no gain.

Well tomorrow I have Legs & Back and this will be done at the GYM.

Thank you for your time:

Mike

R2D72 – Shoulders & Arms + Ab Ripper X

Today I worked out at the GYM again, and this was way awesome, I will say now I loved the workout even more with the full set of dumbbells. Since I did not need the pull up bar, I just put the laptop right next to the dumbbell wall and I did not need to go anywhere to pick the dumbbells that felt right for the right moment, the workout so awesome, I got a nice pump. Lets see…

Shoulders & Arms:

Results Chart:

01 Alternating Shoulder Presses	R1	12	W	22	+2
	R2	7	W	27	-6
02 In & Out Bicep Curls	R1	12	W	27	-4
	R2	14	W	27	-2
03 Two-Arm Tricep Kickbacks	R1	10	W	22	-4
	R2	10	W	22	-4
04 Deep Swimmer's Presses	R1	5	W	27	-7
	R2	5	W	27	-7
05 Full Sublimation Concentration Curls	R1	7	W	32	-3
	R2	7	W	32	-3
06 Chair Dips	R1	40			+10
	R2	40			+5
07 Upright Rows	R1	8	W	27	-6
	R2	8	W	27	-6
08 Static Arm Curls	R1	14	W	27	-2
	R2	16	W	27	+0
09 Flip-Grip Twist Tricep Kickbacks	R1	10	W	22	-2
	R2	10	W	22	-2
10 Seated Two-Angle Shoulder Flys	R1	10	W	22	-6
	R2	10	W	22	-6
11 Crouching Cohen Curls	R1	6	W	27	-2
	R2	8	W	27	+0
12 Lying-Down Tricep Extensions	R1	8	W	22	-4
	R2	8	W	22	-4
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	14	W	17	+2
	R2	14	W	17	+2
14 Congdon Curls	R1	7	W	32	-2
	R2	7	W	32	-3
15 Side Tri-Rises	LA	35	RA	35	+0
	LA	35	RA	35	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• R = Reps
• W = Weight
• LA = Left Arm
• RA = Right Arm

First thing you will notice is that there is a lot of red, lots of reps dropped but hey, that is not a bad thing, it’s a good thing, take a look at the weight, I increased everything, so awesome!, on my first set you can see I did 2 more so for my next round I increased the weight and that did the trick. Nothing like having everything you need near by. The only one I decreased was the 17lbs I used for the In & out strait arm shoulder flies because it is suppose to be 16 reps and I can’t do very many with 20lbs so I dropped it to 17 and I was close.

Also it was awesome working out next to the mirror, I can see what I am doing wrong and fix it. I pumped up quite nicely and it felt fantastic, I was like oh yeah I really deserve some weight protein when I am done today for sure LOL, I so wished I had a camcorder too, when pumped my biceps are starting to look nice LOL.

Ab Ripper X:

Results Chart:

	Day 67	Day 72	Difference
In & Out	90	90	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	26	26	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	80	80	+0
Total Crunches	445	445	+0

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Again it seems like the same as usual but, I bought some new shoes for working out and they are a little heavier LOL and I tell you this does a nice trick, by the time I was doing pulse up my abs were so pumped and so painful, when I finished again I did my 2 times 10 reps of the double ab cruncher with 105lbs, and when I walked by the mirror in the showers I could see a 4 pack because the muscles were so pumped, it was awesome! it just means I am so close to having my 4 pack to then work on my 6 pack OH YEAH!!!

Man what a workout, totally loved it and I am still hyped! OH YEAH!!! BRING IT!!!

Tomorrow I have Yoga X and I will do it when I get home.

Thank you for your time:

Mike

R2D71 - Plyometrics

Had to wait till 6pm for someone to wake up and be able to workout, had been waiting to see when I would be able to workout since 8am LOL at least I got to workout.

It was awesome, I pushed hard, a little to hard I think, I believe even though I do not have a heart rate monitor I was way over my zone, I really felt my heart in my chest, I had to slow down a for a bit, then kick it back up. But man oh man, I think I may have surpassed Dominique in some of the exercises and I did not take a break, well I drank water and then back to moving around non-stop. I am sure I burnt a huge amount of calories.

Tomorrow I have Shoulders & Arms + Ab Ripper X, This will be the first time for this one as well at the GYM at work. This time since I don’t need the pull up bar, I can work out close to the dumbbells and not have to carry them over and worry about clean up, we shall see how that goes.

Thank you for your time:

Mike

R2D70 – No Workout

Sorry folks, I feel sad I could not workout today, however I am sure the 9hrs I spent on my feet carrying and installing PCs most likely served as a cardio workout, so at least I just did not sit around and do nothing all day. Well tomorrow I have Plyometrics and I will workout tomorrow for sure.

Thank you for your time:

Mike

R2D69 – Weight & Measurements

Today I took it as a complete rest, why, I just wanted to do nothing, well after work of course LOL. I am off at 4pm and I wanted to come home and do nothing, play some computer games and what not, I have not done that in a while. After I played some online game with a friend, I took my weight and measurements, so lets see…

Weight:

	Day 1	Day 62	Day 69	Gain / Loss	Total G/L
Weight	172.8	161.4	158.6	-2.8	-14.2
Body Fat	16.7%	10.1%	9.6%	-0.5	-7.1
Lean Body Mass	144.0	145.1	143.5	-1.6	-0.5
Fat Body Mass	28.8	16.3	15.1	-1.2	-13.1
Body Surface Area (BSA)	18.2	17.6	17.4	-0.2	-0.8
Body Mass Index (BMI)	25.5	23.8	23.4	-0.4	-2.1

Well I went down from the 160s, not sure if I really wanted that, I was looking forward to staying in 160, gain muscle while loosing weight, it is possible I might have made a mistake measuring my body fat, but I don’t want to say it should be lower either, because apparently it is already below 10% it’s 9.6% Holy cow! We shall see if my weight continues to go up and down, I hope so, I don’t think I should be loosing more weight.

Measurements:

	Day 1	Day 62	Day 69	Gain / Loss	Total G/L
Neck	16	15.25	15.25	+0	-0.25
Shoulder	15	16.5	16.5	+0	-0.5
Chest	41.75	40.5	41	+0.5	-0.75
Waist	36.5	34.75	34.5	-0.25	-2.0
Abdomen	38	35.25	35	-0.25	-3.0
Hips	37	35	34.75	-0.25	-2.25
Thigh	21.5	21	21	+0	-0.5
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.5
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	7	+0	+0
Waist-Hip Ratio	0.98648649	0.99285714	0.992806

I lost again in my mid section, I do need to, in order to see my abs more defined but at the same time, I have to wait for my skin to tighten, so it is possible I should not loose to much more, loose skin is not really fat, so we shall see how it goes, I have 3 weeks left, after that I will hit the GYM hard to bulk up as much as possible.

Well tomorrow I should be doing Chest & Back, but I have to go out in the morning and work in the afternoon, depending on when we finish, I may or may not workout, however I will be moving lots of equipment so I will be doing lots of cardio for sure. If I don’t well I don’t, I don’t want to loose to much more weight, I don’t mind loosing more fat but I feel I need to increase in muscle first or I will look to scrawny.

Thank you for your time:

Mike