R2D67 – Legs & Back + Ab Ripper X

Today’s workout was at the GYM at work. I increased the 10lbs dumbbells to 17lbs. 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	-	+1
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	24	W	17	+0
09 Closed Grip Overhand Pull-Ups	NC1	15	C1	-	+0
	NC2	15	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

Well it does not seem like an improvement, but I will say that holding the weights for a while really makes a difference on the output of the workout, the increase to the 17lbs and then holding the 27lbs for quite a bit, really get your arms tired. Also I will say that my left wrist was hurting a bit today, it seems between the 27lb dumbbell and the pull ups, it was getting pretty pulled, by the end I really felt the weight, I had to somewhat rest the dumbbells on my thighs to help with the calf raises. But other than that, it was awesome, I struggled in order to keep the reps, so I felt my back get sore, that is still pretty awesome, if I keep feeling my back get sore like this, I can’t wait to see what difference it makes in a couple of weeks.

Ab Ripper X:

Results Chart:

	Day 65	Day 67	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 I managed to do the same thing as last time, again I really felt my abs big time, and when I finished again I did 2 reps of 10 on the double ab cruncher with 105lbs, and when I walked by the mirror and lifted my shirt I could see my abs a bit more, they were pretty sore, so I am hoping in a couple of weeks I can get a better view on my abs.

Tomorrow I have Kenpo X and it will be at work again. Now I figured I will mention it now, there might be a couple of missed workouts, this Saturday I have some over time work, however I think it is at noon and I wont be able to workout in the morning because of people sleeping and I may be there 8hrs, so may not be able to workout out when I come home, however it is the same thing as last Saturday, lots of walking and moving equipment around so I will still be getting a cardio workout. Also the weekend after is my wife’s B-Day weekend, I have some plans and it may involve having to miss a workout, but we shall see, she is more important anyways :o).

Thank you for your time:

Mike