Day 28 – X Stretch – Phase 1 Complete!

WOOHOO Phase I complete!, Wow what a ride this has been so far. Well lets get right in to it, I am excited.

Again I chose to stretch, it was great to do so. I am slowly starting to get a bit more flexible, still having some issues with torso twists due to still having some fat LOL. Also still can’t do camel nor heroes back, but working on it.

Well lets get to what is important for today which is weight, measurements and pictures!

Weight:

	Day 1	Day 21	Day 28
Age	36.0	36.0	36.0
Height	69.0	69.0	69.0
Weight	207.4	199.2	198.4
Body Fat %	33.4%	28.9%	27.0%
Lean Body Mass	138.1	141.6	144.8
Fat Body Mass	69.3	57.6	53.6
Body Surface Area (BSA)	2.1	19.5	19.5
Body Mass Index (BMI)	30.6	29.4	29.3

Alright so again I placed Day 1, last week’s and today’s weight. So comparing last week to this week. I lost 0.8 visible lbs or what you can see at the scale. Looking at my body fat %, I lost 1.9% more of body fat, so I lost 4lbs of fat and as you can see I gained 3.2lbs of beautiful lean body mass LOL. That is awesome.

And for those who are wondering: I lost 9lbs that you can see on the scale. I lost 6.4% body fat, making me loose 15.7lbs of fat and gaining 6.7lbs of lean body mass. YEAH!!! AWESOME!!

Measurements:

Date	Day 1	Day 21	Day 28
Neck	18	17.5	17.25
Shoulder	17	16.5	15
Chest	45.5	45	45
Waist	44	42.25	42
Abdomen	44	43.25	43
Hips	41	40.5	40
Thigh	23.5	24	23.75
Knee	14.5	14.5	14.5
Calf	15	15	14.5
Ankle	9	9	9
Arm	13.5	13.75	13
Forearm	11	11	10
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.043209877	1.05

Again placed Day1, last week and today for comparison.

Again slowly loosing inches and half inches here and there. I seem to have lost in my arms and legs a bit besides my abdominal area. I think to make it shore I will say that most important here is since day 1 I have lost 2” of waist, 1” of abdomen and 1” on my hips.

Alright lets take a look at a couple of pictures, just click on them to enlarge and see the ugly me in larger version if you dare LOL and yes damn it I know I am hairy LMAO!

First thing you can tell here is well I am still fat LOL, but it has gone down, YAY!!, Even my face is a bit thinner. I did not smile on purpose, I wanted to compare my face as well, if I smiled the face gets wider LOL. But you can tell the waist is down a bit.

Again here we can see my face thinner and the belly not as Buddha LOL. YAY! And my arms seem a but thinner too.

  Here you can see a bit of muscle in the arms, a wee bit of definition on the back (mid section), and the waist that has gone down, even the shorts seem to be following off me LOL. Hmm and my butt seems to have gotten smaller too LMAO!

And here you can see the entire set:

 

Alright, I am very excited about this, it is not the same thing to loose weight and not gain muscle, which is what you get with a diet only. Also consider this, I am not following the diet, I am just watching what I eat, I research when I have time about nutrition and try to apply it as I go, nothing scheduled or measured, even tho I have cut down my portion intake. Also I have not been using Whey Protein as I have not been able to afford it as of yet, just been drinking non-fat chocolate milk, which as far as I research, lots of people seem to use it. So these results have been a bit watching what I eat and the rest pure exercise.

My plan so far for Phase II. I plan to bring it even more, whenever I manage to get some extra cash I will start Whey Protein Isolate. And I need some more dumbbells. Also I placed a new goal in my head that will make me bring it even more, I want a six pack, and I plan to work as hard as I need to, I just have to watch that I don’t over do it and hurt myself, also plan to not use escalators and elevators, well the only elevator I will use will be the one from home, don’t think I can do 10 floors with books and stuff, at least not yet LOL.

Alright so Phase II tomorrow starts with a new workout, Chest, Shoulders & Triceps + Ab Ripper X, Yes I have missed Ab Ripper X.

Thank you for your time and motivational support:

Mike

PS: Please feel free to comment and tell me what you think.

Day 27 – Yoga X

OMG Again I feel I really brought it again. First off, every upward dog was done without knees on the floor, I use to have a combination before, not today, and best of all, I did a push up before every downward dog, yeah that’s right before every single one, I am very proud of myself. Towards the last few upward dogs I was starting to feel that I was not going to do them anymore but I knew I was close to finishing that segment so I pushed myself and I am glad I did. I will say I sweat even more and I was a lot more tired, when it came to side balance I could not hold it for the full time, but still I was very happy with myself, and that alone I think is worth it.

Another cool thing today is that I was able to grab my foot during the stretches, and at the same token during the balancing I was able to do toe lock, but I could not hold it for more then 5sec at a time because I kept falling out of balance, but I toe locked YEAH!.

Also Crain, this time I tried using the yoga block to support my head at first but it was no good, then I managed to get in to it and held it for 4 to 5sec, and put a toe down from the left foot and did again, and kept doing it and lasting 4 to 5sec each time for the full 1min, so that is awesome, which means soon I will be able to do it., YEAH!

Needless to say I was really happy that I was able to bring it, this is the last Yoga X for the Phase I. That’s right, after X Stretch tomorrow, Phase I will be over, oh man that is so awesome. That means that tomorrow I take measurements, weight and pictures, so please make sure to come back so you can see the difference between Day 1 and Day 28.

Thank you for your time:

Mike

Day 26 – Core Synergistic

Today was a lot better, my calf was letting me know it was there but no major pain, so I did take it a bit easy at times with it but I managed to workout and it was an awesome workout, I brought it and I know cause I sweated buckets and I could feel my heart pounding at one point, and some adrenalin shakes, and it felt GOOD!. So let see how I did.

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	30	K1		+5
02 Banana Rolls	R	all			+0
03 Leaning Crescent Lunges	R	24	W	0	+0
04 Squat Run	S	60	W	0	+0
05 Sphinx Push-Ups	N1	6	K1	14	+4
06 Bow To Boat	R	8			+2
07 Low Lateral Skaters	R	20	W	0	+0
08 Lunge & Reach	R	20	W	M	+0
09 Prison Cell Push-Ups	N1	6	K1		+0
10 Side Hip Raise	RL	12	LL	12	+2
11 Squat X-Press	R	30	W	M	+0
12 Plank To Chaturanga Run(sec)	P	40	C		+10
13 Walking Push-Ups	N1	34	K1		+0
14 Superman Banana	R	All			+0
15 Lunge-Kickback-Curl-Press	R	20	W	0	+0
16 Towel Hopping	S	60			+0
17 Reach High & Under Push-Ups	N1	10	K1		+3
18 Steam Engine	R	50			+20
19 Dreya Roll	R	7			+1
BONUS ROUND
20 Plank To Chaturanga Iso	S	50			+0
21 The Halfback	R	All			+0
22 Table Dip Leg Raise	R	24			+4

Reading this chart:

• Last column is how many more reps or seconds I did since the last time.
• Green = More
• Red = Less
• R = Reps
• S = Seconds
• N = No Knee
• K = Knee
• P = Plank
• C = Chaturanga
• W = Weight
• M = Medium Resistance Band

OK so some of them I did not do more because it was what was asked for, and on others I could not do more.

Major highlights, Bow to Boat, I had issues again trying to get in to Bow so in order not to fight it and get some workout done I replaced Bow  for superman. The sphinx push ups again I did what I could without knees then I added the knees and kept going, it felt good. The side hip raise, I will say that I can’t do it with out touching the floor, I did all the reps trying not to touch the floor but I could not, so I will keep trying for next time. Plank to Chaturanga, I can’t do the running motion in Chaturanga as of yet, I tried so I kept doing it in Plank. Lunge-Kickback-Curl-Press, again no weights for this, I only have 20s and by the time I made it to this workout I knew I was not going to be able to use the 20s for this, so again I tensed my muscles, like if I had weights and again halfway through it I felt it. Steam Engine, I seem to have caught a second wind and decided I was going to bring it all the way and did all 50 reps, YEAH! The Dreya Roll, LOL again still keep getting stuck and I need to help myself with my hands in order to get up LOL. The last thing I will mention will be the Plank to Chaturanga Iso, here I make it to chaturanga and I do my best not to touch the floor, the few times I do I place my arms closer to my sides and lift back to chaturanga and try to keep it, did my best and again was only able to muster 50sec.

All in all it was a great workout! Tomorrow I have Yoga X, I will have to bring out a large towel for all the sweat this workout produces LOL.

Also I am so Excited, I am reaching the end of Phase I, OH Man that is awesome! This also means, weight, measurements and this time pictures will be coming soon to compare with Day 1, so please come back and check it out!

Thank you for your time:

Mike

Day 25 – X Stretch

First off, I just realized I have been misspelling the word calf, when I first wanted to make sure I had the correct spelling, I typed in calf in Google and clicked images, 99% of all images that came up were pictures of calves, well it seems that it is a huge spelling mistake online too LOL.

OK so using the correct word LOL, my calf feels way better today, but doing some research it seems it can take one to two weeks for recovery, if it is more severe it takes longer and I don’t want that, so I will make sure to take care of it some more, if I feel any discomfort I will not work that one to hard.

The best part about today is that I managed to feel more flexible, I was able to grab my toes on all hamstring stretches so that was great. In bow I fought a bit to grab both my legs again but I managed, however I still can’t pull myself up. I finally got a yoga block, so it was easier to do some of the torso twist, not all the way but I did twist a bit more. All in all it felt good to stretch out.

Tomorrow I have Core Synergistic again tomorrow, there is not a lot of calf hard calf work, for except the jumping jacks and the 1min towel jump but I am sure I can modify for a bit and bring it for the rest.

Thank you for your time and motivational support:

Mike

Day 24 – Kenpo X

So that is Week 4 Day 3 down, YEAH BABY!! Just about there to start Phase 2! Very Excited.

Well my calve is still a little sore, so I took an ibuprofen and did not do jumping jacks very hard, tried to somewhat do bounce movements with out actually jumping in order to work it a bit while moving my arms in jumping jacks motion. It was not the same but it is keeping me from really harming my calve further. However I tried to workout my upper body harder, also no issues throwing kicks so that was fine, it was just the jumping jacks break that I had issues with today. But I still had fun and still did my best to bring it and did not take a day off WOOHOO!! and did not hurt my calve more, so all is good.

I was thinking of ways to bringing it even more for the next Kenpo X, and I found something at Wal-Mart for basically $10, 1lb Weighted Gloves.

  Now at the Everlast website they are worth $20, but for some reason at Wal-Mart the same ones, same brand and weight and everything, $10. They are not wrist weights which can sometimes bother, they are an actual glove, I tested them out I and like how they feel. So next pay day, at the end of this week if I can, I am getting these babies. You may think 1lb is nothing, but with the inertia of your arms moving fast during punches, hooks and upper cuts, it is going to really weigh about twice as much, so it is going to burn, so we shall see how that goes once I get them.

Well tomorrow I have X Stretch, so I can relax the clave so more and hopefully the stretches help me out a bit more.

Thank you for your time:

Mike

Day 23 – Core Synergistics – WOW!

Today I had to workout late, I was not able to workout till about 9:30pm. Not sure how good of an idea that was, for some reason while I was warming up with jumping jacks, I hurt my right calve, a nice shooting pain, I stopped the jumping jacks tried to walk and I was limping, my first thought was, CRAP! I am going to have to take a day off, But most of the exercises were mostly engaging the core muscles, so I said to myself, lets continue and anything that has to do with the calve muscles I will take it easy. Well I am glad I did, the workout was fun and tiring as heck LOL. I did some things I thought I would not do, which is fantastic. Lets see how I did

Core Synergistics:

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	25	K1		30
02 Banana Rolls	R	all			all
03 Leaning Crescent Lunges	R	24	W		24
04 Squat Run	S	60	W		1min
05 Sphinx Push-Ups	N1	4	K1	12	10
06 Bow To Boat	R	6			6
07 Low Lateral Skaters	R	20	W	0	20
08 Lunge & Reach	R	20	W	0	20
09 Prison Cell Push-Ups	N1	6	K1		10
10 Side Hip Raise	RL	10	LL	10	15
11 Squat X-Press	R	30	W	M	30
12 Plank To Chaturanga Run	P	30sec	C	0	1min
13 Walking Push-Ups	N1	34	K1		40
14 Superman Banana	R	All			All
15 Lunge-Kickback-Curl-Press	R	20	W	0	20
16 Towel Hopping	S	60			1min
17 Reach High & Under Push-Ups	N1	7	K1		10
18 Steam Engine	R	30			40
19 Dreya Roll	R	6			10
BONUS ROUND
20 Plank To Chaturanga Iso	S	50			50sec
21 The Halfback	R	All			All
22 Table Dip Leg Raise	R	20			20

Reading this Chart:

• Last column to the right were my goals.
• N = No Knee
• K = Knee
• R = Reps
• S = Seconds
• M = Medium Resistance Band

First off some of these I was trying to figure out what to do and making sure I was doing them right so I forgot to count or could not figure out how they were doing the count on the reps and since I did all that was required I wrote all.

Stack push ups, I thought I was not going to do as many as I did, I was impressed. Banana rolls were fun, mental note I need to moves things around in my room, I need more space LOL. Squat run I did not know how this was being counted, all I know is we were doing it for 1min, I did not use weights, as all I have is 20s. Sphinx Push ups, damn, at first I thought I was not going to even do 1, but I was impressed that I did 4 without knees so I put my knees down and worked 12 more, that was an interesting exercise. Bow to boat, uhm I had a hard time at first trying to get into bow, I had not accomplished this during yoga either but the 3rd time I was turned on my belly I seemed to have managed to grab my legs, could not get up but I grabbed, and same thing on the last few, I was happy that I managed to grab my legs LOL.

To not make this to long, I will comment on a couple of others. Prison Cell Push ups, I was happy I did 6, and this is not 6 push ups for those that don’t know, 1 rep equals, 1 push up, left knee in 1 push up right knee in, 1 push up, jump the feet to the hands and stand up, that is 1 rep LOL, I felt pretty good that I did 6.

Lunge-Kickback-Curl-Press, I need lighter weights, I did not try the 20s with this I figured I was going to kill myself, especially with already a bad calve, so I did them with out weights, but I tensed my muscles like if I had weights and man by the time I was half way done, it was already killing my shoulders, so that worked. Dreya Roll, this made me laugh, I had a hard time getting back to me feet every time, but I did everything I could to get back up and I kept getting stuck, the very first one, I tried to do it exactly like she was doing it and when I propelled my body upwards I was not straight, and I went backwards and landed square on my back and I started cracking up LOL but I kept going, did 6 of them. The last thing I will say is the Plank to Chaturanga, I did not think I would hold the 10sec in Chaturanga I did my best and was able to do it twice and 3 times at plank for a total of 50sec.

All in all, even though I hurt myself I am quite happy with the results. Tomorrow I have Kenpo X, fun fun, but I have to be careful with my calve, will use a little ibuprofen and keeping in mind that if I don’t feel to much pain does not mean I may not hurt it more. But I will do my best to BRING IT!!

Thank you for your time:

Mike

Day 22 – Yoga X

I did my Yoga at around 10am today, I tried my best yet again as there is so much still for improvements. I will say I always love this workout, because it always helps me with breathing, sometimes my nasal passages feel pretty narrow, and this morning they were pretty bad but after about 10min in to Yoga, they were wide open, it felt so good.

I tried to do my warrior poses a little lower as I don’t do them as low. Was able to last longer on certain poses including the ones with the legs stretched out like half moon and standing splits, that was awesome. I was able to get in more easily into shoulder balance in order to go in to plow, I still can’t touch the floor or place the knees around my head, but it still gives me something to work on. When it came to crane, what I did was take my feet off the ground in quick 2 second successions, so I am hoping this will help me accomplish it soon. Today I purchased a Yoga block, so I hope it can help me out a bit more on some of the torso twists.

Alright so I just took a peak at what I have to do for tomorrow, which is Core Synergistics, and all I have to say is HOLY COW!! LOL it looks really fun, but it looks like it will be something I will say I currently struggle with LOL But hey, this is all about doing your best, forgetting the rest and BRINGING IT!!! So I will place this DVD in my player tomorrow and push play and have fun while I struggle with the moves and think about, how rip I will be if I bring it as much as possible and I don’t dog it and sit there while I watch things I can’t seem to do, so I will do my best.

Thank you for your time and make sure to come back tomorrow to find out how my first Core Synergistics went:

Mike

Day 21 – X Stretch – Week 3 Done WOOHOO!!

And so this marked the end of Week 3 YES!!!. So how was it today? It was great, I am starting to get a bit more flexible, just a little, but hey little by little. They do the plow pose here as well and I am happy to say that I was able to get in to the first position with the legs up very easily now. I still can’t touch the floor in plow or bring my knees to my head but I still have a bit of Buddha belly LOL, so I shall be able to do it soon enough :o). Only other positions I can’t do are ones like hero’s back, yeah I can’t lean that way yet, or should I say I currently struggle with that LOL.

Alright, so the end of a week also means weight and measurements for me, so lets get to it, I am a bit excited and lets see why.

My Stats:

Weight:

	Day 1	Day 14	Day 21
Age	36.0	36.0	36.0
Height	69.0	69.0	69.0
Weight	207.4	204.2	199.2
Body Fat %	33.4%	29.7%	28.9%
Lean Body Mass	138.1	143.6	141.6
Fat Body Mass	69.3	60.6	57.6
Body Surface Area (BSA)	2.1	19.8	19.5
Body Mass Index (BMI)	30.6	30.2	29.4

First this is first, I have placed Day 1, Day 14 which was last week and Day 21 which is today, so you can compare the difference from one week and from Day 1. The most important have been highlighted, green down and red up.

SO I am now a little bit bellow 200lbs WOOHOO!! that i awesome and something to be excited about. Weight wise or scale wise I have lost 8.2lbs. Looking at the Body Fat %, I have lost a total of 11.7lbs in plain body fat, THAT IS AWESOME!! and since I continue to shrink on my skin it shows the lean body mass has also a loss of 2lbs, which is also fantastic.

And now we shall look at the measurements.

Measurements:

	Day 1	Day 14	Day 21
Date	3-Apr-10	17-Apr-10	24-Apr-10
Neck	18	17.5	17.5
Shoulder	17	17	16.5
Chest	45.5	45	45
Waist	44	43	42.25
Abdomen	44	43.5	43.25
Hips	41	40.5	40.5
Thigh	23.5	24	24
Knee	14.5	14.5	14.5
Calf	15	15	15
Ankle	9	9	9
Arm	13.5	14	13.75
Forearm	11	10.5	11
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.061728395	1.043209877

Again I did the same thing here, compare from Day 1, Day 14 which is last week and Day 21 which is today, I highlighted the changes, green down and red up.

Alright so biggest difference is the waist with 0.75” loss. I am really happy, even with the 0.25” loss on my abs. These are tough areas to loose weight from and I am working hard in order to accomplish it and it is working, little by little it is all going away, YAY!! Now my Forearm has gone up, this was the left arm (I am right handed, and I have always measured the left). Now I had mentioned before that when I started using the dumbbells my forearm felt like it was going to pop, so either I increased in muscle or it still a little swollen.

Next week I start Week 4 which is considered a recovery week. Now just because it says recovery it does not mean it will al be easy. So just what do I have lined up for next week:

• Week 4:
• Day 1 – Yoga X
• Day 2 – Core Synergistics
• Day 3 – Kenpo X
• Day 4 – X Stretch
• Day 5 – Core Synergistics
• Day 6 – Yoga X
• Day 7 – Rest or X Stretch

As you know Yoga X is not all that easy, very good workout for sure. Core Synergistics, I saw the video slightly when I first got the DVDs and as far as I remember it also is not that easy LOL We shall see, I am excited to try some new stuff, plus the week after I get to try some new routines, that will also be fun.

At this point I will say that so far this has been the best decision I have done in my life, well besides the decision to marrying my wife, but this one has been an important decision as well, as my own health and quality of life deserve to be improved so I can enjoy it better with all my loved ones, and I am not dissatisfied so far. So I shall keep pushing play and yelling BRING IT!! and do as Tony says to do, do my best and forget the rest.

Thank you for your time:

Mike

Day 20 – Kenpo X - Oh YEAH!

I worked out at 7:30am today. After the warm up, it felt great! Again this is one routine that is hard not to get excited when working out, I had to remind myself that it was early and people are still sleeping LOL, I wanted to yell when they were yelling LOL. I still tried my best to bring it as much as possible as this is the last workout for this week and this will technically end Week 3. However I wont take tomorrow completely off and will be doing X Stretch again, I still need as much stretching as possible, I am starting to touch the floor with my finger tips, so it is slowly working, plus I really need it in order to do some of the Yoga moves and to climb my leg on Ab Ripper X.

I am pretty excited that I have been able to keep pushing play and tomorrow will end Week 3 and then I can start my recovery week. It is said that if you can surpass the first 2 weeks, your on your way to an awesome change in your life and I am sure heading that way. If your trying P90X or any another other program and having motivation issues, try to blog it, I find it obligated me to continue, even the days I thought I could not. Also if you blog it, I can link to your blog and you can link to mine and we can work together. So remember there may be a million and one reasons to motivate yourself to do this, but the main one is you and yourself, because your health and quality of life should come first. So keep Pushing Play and BRING IT!!!

Alright so don’t forget to come back tomorrow as there will be an update on my stats, weight and measurements.

Thank you for your time:

Mike

Day 19 – Legs & Back + Ab Ripper X

Week 3 Day 5 is down! WOOHOO!

Today I wanted to work out in the morning, but I woke up with a kink on the neck and my left calve felt like if I had a cramp on it during the night, it hurt, so I thought I would work out in the evening and by then it would go away. Well it did not go away. But I will say it went away after the warm up, I tried doing some of those warm up moves during the day to solve the issue and did not help LOL not sure what I did different. Oh well important part is I felt better, however I did not want to add weights yet since I wanted to make sure I was really fine and I have two 20s which would make an extra 40lbs to start, not sure if it would be a good idea.

Lets see how I did…

Legs & Back:

Result Chart:

01 Balance Lunge	RL	25	LL	25	25	+6
02 Calf Raise Squat	R	30	W	0	30	+0
03 Reverse Grip Chin-Ups	NC1	-	C1	14	15	+4
	NC2	-	C2	9	15	+0
04 Super Skater	RL	25	LL	25	25	+0
05 Wall Squat (sec)	S	68	-	-	90	+18
06 Wide Front Pull-Ups	NC1	-	C1	11	15	+1
	NC2	-	C2	13	15	+5
07 Step Back Lunge	RL	25	W	-	25	+0
	LL	25	W	-	25	+0
08 Alternating Side Lunge	R	25	W	-	25	+0
09 Closed Grip Overhand Pull-Ups	NC1	-	C1	12	15	+1
	NC2	-	C2	12	15	+4
10 Single Leg Wall Squat (sec)	S	8	-	-	30	+3
11 Deadlift Squat	LL	17	RL	17	20	+5 - +2
12 Switch Grip Pull-Ups	NC1	-	C1	10	10	+2
	NC2	-	C2	10	10	+4
13 Three-Way Lunge	RL	5	LL	5	5	+0
14 Sneaky Lunge	R	18	-	-	20	+2
15 Chair Salutations (sec)	S1	25	-	-	30	+5
	S2	23	-	-	30	+3
16 Toe-Roll Iso Lunge	RL	20	LL	20	20	+0
17 Groucho Walk	R	25	-	-	25	+0
18 Calf Raises	R	75	W	-	75	+0
19 80/20 Cyber-Speed Squat	RL	25	LL	25	25	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
  • Green = More Reps or Seconds
  • Red = Less Reps or Seconds
• Second to last column is the goals I had set for myself.
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

The workout was also being done when someone was sleeping so again the pull ups I had to try and be quite, very hard. I still did them and still managed to do more in some routines. I will say it is one exercise I am starting to dislike, only because I can’t seem to get better at it yet. I use to be able to do them with out the chair, but I guess in time it will come, so I shall work on it. The wall squat, since I cracked the wall last time LOL, again I tried the door frame, I was able to do a bit more but, the frame starts to hurt more before I give up LOL, will have to figure something out for this. Another thing I would mention here is that there are lots of workouts that all he requests is a certain number of reps so that is all I did. But all in all it was still a very good workout, it felt really good, felt pumped! YEAH! BRING IT!

Lets see how I did on the next workout…

Ab Ripper X:

Results Chart:

	Day 17	Day 19	Difference
In & Out	50	50	+0
Seated Bicycle	F25 R22	F25 R25	F+0 R+3
Seated Crunchy Frog	20	25	+5
Crossed leg/Wide Leg Sit-Up	10	12	+2
Fifer Scissors	22	25	+3
Hip Rock 'N Raise	23	24	+1
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	4	4	+0
Oblique V-Up	RS22 LS22	RS25 LS25	RS+3 LS+3
Leg Climb	RS4 LS4	RS4 LS4	RS+0 LS+0
Mason Twist	36	40	+4
Total Crunches	295	313	+18

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

OK so I took a decision, I wont do more than 50 In & Outs for now, I figured that this gives me a bit more drive to improve on the rest of the routines and it seems to be working. The roll-up/v-up I was counting it wrong, he counts it as 1 when he gets up and touches is toes, then 2 when his legs are up and touches his toes again, I was counting the entire thing as 1, so I will continue to do so (Technically I did 8) LOL. And I still need to work hard on the leg climb. And I brought it on several of them, also brought it a bit at the end with mason twist, I managed to do the 40 he asked, next I will shoot for the bonus ones, and at the end I fell sideways like Tony and grunted like he does LOL. I felt my abs really pumped, they felt awesome! I loved it, because I am hoping this means I can say good bye to the Buddha belly soon. I did notice it is going down and close slowly is starting to feel a little larger on me.

So I did 18 crunches more since last time but for those who are wondering I did 216 More since Day 1, YEAH! BRING IT!! :o)

Alright so tomorrow I have Kenpo X, this will be fun! I love this routine.

Thank you for your time, and remember to always workout even if your wall is cracked LOL

Mike

Day 18 – Yoga X

  The more I do Yoga X, the more I love it. It really makes me work hard, and of course, you have constant improvements to look forward to, and every time you manage to do something you could not do before, it makes you feel great. Not to mention the workout that your getting from it, plus balance control and stretching.

Again I did all my chaturangas nice and slow, makes you workout harder, tried to do all the warrior posses as low as possible. Also managed to do most of plow. I use to be able to do it a long time ago, so the first time I did this DVD, I went for it and soon found out that I could not get in to the position, I felt my stomach come down and I could not even get my arms to hold my back. The second time, I almost did it but I tried to hard that the upper part of my abs cramped on me and I had to let it go. Today I was just able to roll back lift and bingo, my legs were up, my arms were supporting me and I did not feel my stomach was crashing down. I was not able to come down low enough to put my knees around my head but managed to touch the floor a bit with my toes, but since that was my first time I did not want to force to go further, I am happy I was able to get that far.

I am still struggling with many other moves that have a torso twist but I am starting to twist further so that’s good. Also crane, this time, since I workout in the bedroom I turned to face the bed and had my head lean against the side of the mattress to keep me from falling. I lifted my feet off the ground and oh wow, this is tough, the weight on my arms was insane, my knees hurt against my arms, so I moved my knees sideways a bit, but the weight on my arms was still to heavy so I only lasted like 5sec and tried it a second time and lasted another 3 or 4sec, after that I stayed in the position with both toes on the floor placing as much weight as possible on my arms, in order to try and get use to it.

Needless to say I am slowly getting better at some moves, and I am loving it. I feel great after this workout, if anyone is switching this workout to do cardio, you should try it, it is fantastic, yes it is tough but you will feel so good after, the more you do it, the more in tune you get with your breathing and moves and the better you feel.

Tomorrow I have Legs & Back + Ab Ripper X, this will be the last weight workout for the week before I hit the recovery week and then change my routines.

Thank you for your time and motivational support:

Mike

Day 17 – Shoulders & Arms + Ab Ripper X

Week 3 Day 3 down!, Wow soon it will be a month, WOOHOO!

Today I had to work out after I got home from work, around 5:30pm. I was a bit tired, but I still had an amazing workout. Lets see.

Shoulders & Arms:

Alright before we see the results chart, I took off the column that said how many more I did since last time, because I increased the weight, I used my 20lbs dumbbells. This made the workout better, fewer reps means more muscle build up. Lets see.

Results Chart:

01 Alternating Shoulder Presses	R1	12	W	20	20
	R2	9	W	20	12
02 In & Out Bicep Curls	R1	16	W	20	20
	R2	12	W	20	20
03 Two-Arm Tricep Kickbacks	R1	10	W	20	15
	R2	10	W	20	15
04 Deep Swimmer's Presses	R1	8	W	20	10
	R2	7	W	20	10
05 Full Supination Concentration Curls	R1	9	W	20	15
	R2	10	W	20	10
06 Chair Dips	R1	12			15
	R2	12			15
07 Upright Rows	R1	12	W	20	15
	R2	12	W	20	15
08 Static Arm Curls	R1	8	W	20	16
	R2	16	W	20	16
09 Flip-Grip Twist Tricep Kickbacks	R1	20	W	15	20
	R2	20	W	15	20
10 Seated Two-Angle Shoulder Flys	R1	10	W	20	15
	R2	14	W	20	15
11 Crouching Cohen Curls	R1	10	W	20	15
	R2	8	W	20	15
12 Lying-Down Tricep Extensions	R1	18	W	H	20
	R2	18	W	H	20
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	16	W	H	20
	R2	14	W	H	20
14 Congdon Curls	R1	16	W	H+	20
	R2	17	W	H+	20
15 Side Tri-Rises	LA	10	RA	10	15
	LA	10	RA	10	15

Reading this chart:

Last column is the goals I set for myself.

R = Reps

W = Weight

H = Heavy Resistance Band

H+ = Increase of tension or weight by adding a loop to the band.

LA = Left Arm

RA = Right Arm

As I mentioned before the new dumbbells, really made it more different then using the resistance bands. So main thing that happened today was that most workouts my left arm gave up sooner, I did not want to work out my right more than the left so I stopped, my right did feel a bit pumped, but my left felt like it was going to explode, my forearm, biceps and triceps all at once felt huge, I watched it and made sure I did not over do it. But it felt great!

Towards the end and especially in the bonus round I had to use the resistance bands, the 20s were to much at that point LOL. It felt really good and left me pretty tired but I was still pumped up enough to follow with Ab Ripper X.

Ab Ripper X:

Results Chart:

	Day 15	Day 17	Difference
In & Out	50	50	+0
Seated Bicycle	F25 R23	F25 R22	F+0 R-1
Seated Crunchy Frog	22	20	-2
Crossed leg/Wide Leg Sit-Up	8	10	+2
Fifer Scissors	24	22	-2
Hip Rock 'N Raise	18	23	+5
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	2	4	+2
Oblique V-Up	RS22 LS22	RS22 LS22	RS+0 LS+0
Leg Climb	RS4 LS3	RS4 LS4	RS+0 LS+1
Mason Twist	30	36	+6
Total Crunches	278	295	+17

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

It seems the first workout left me a bit tired, I started going down in reps at first, then I decided that I had to bring it, so I worked harder to try and bring it some more and I did. I almost did all 40 reps in the mason twist. After I was done I really felt this workout a bit more than last time for sure. It felt really good.

I still have issues with climbing my leg, still working on it. I also have to start straitening my legs a bit more for all the routines that require strait legs facing up, I still bend my knees but it still works out well.

Tomorrow I have Yoga X, can’t wait to see if I can improve things further.

Thank you for your time:

Mike