Today was Week 2 Day 3, and it was another amazing workout! YES!! BRING IT!!
Again I tried to bring it as much as I could, to the point that again I felt nice and pumped at the end of the workout and again had the adrenalin shakes, and it was awesome! I was home alone today so I also yelled a bit on the last reps when I could not do anymore, so I could BRING IT! LOL. By the time I was done I went to take a drink of water and I could barely control the water bottle to my mouth properly, I was pouring water through the sides of my mouth LOL but I thought whatever, it’s just water, and I feel good!
So what did I do to bring it this time. Lets take a look at some results:
Shoulders & Arms:
Results Chart:
| 01 Alternating Shoulder Presses | R1 | 20 | W | M | 20 | +4 |
| R2 | 20 | W | M | 20 | +4 | |
| 02 In & Out Bicep Curls | R1 | 20 | W | H | 20 | +4 |
| R2 | 20 | W | H | 20 | +0 | |
| 03 Two-Arm Tricep Kickbacks | R1 | 18 | W | M | 20 | +3 |
| R2 | 16 | W | M | 20 | +0 | |
| 04 Deep Swimmer's Presses | R1 | 18 | W | M | 20 | +4 |
| R2 | 14 | W | H | 20 | -1 | |
| 05 Full Supination Concentration Curls | R1 | 20 | W | H | 20 | +0 |
| R2 | 16 | W | H+ | 20 | -4 | |
| 06 Chair Dips | R1 | 10 | 12 | +2 | ||
| R2 | 10 | 12 | +1 | |||
| 07 Upright Rows | R1 | 18 | W | H | 20 | -2 |
| R2 | 16 | W | H+ | 20 | +1 | |
| 08 Static Arm Curls | R1 | 20 | W | H | 20 | +0 |
| R2 | 16 | W | H | 20 | +0 | |
| 09 Flip-Grip Twist Tricep Kickbacks | R1 | 14 | W | H | 20 | +4 |
| R2 | 18 | W | H | 20 | +10 | |
| 10 Seated Two-Angle Shoulder Flys | R1 | 16 | W | H | 20 | +1 |
| R2 | 16 | W | H | 20 | +4 | |
| 11 Crouching Cohen Curls | R1 | 16 | W | H | 20 | +4 |
| R2 | 16 | W | H | 20 | +2 | |
| 12 Lying-Down Tricep Extensions | R1 | 16 | W | H | 20 | +0 |
| R2 | 20 | W | H | 20 | +4 | |
| BONUS ROUND | ||||||
| 13 In & Out Strait Arm Shoulder Flys | R1 | 12 | W | H | 20 | -4 |
| R2 | 11 | W | H | 20 | -1 | |
| 14 Congdon Curls | R1 | 20 | W | H+ | 20 | +3 |
| R2 | 20 | W | H+ | 20 | +3 | |
| 15 Side Tri-Rises | LA | 9 | RA | 9 | 10 | +6 |
| LA | 9 | RA | 8 | 10 | +6 |
Reading this chart:
- Last column is the difference in amount of reps I did since the last time I did this routine
- Green = More reps
- Red = Less reps
- Second to last column is the goals I set for myself.
- R = Reps
- W = Weight
- M = Medium Resistance Band
- H = Heavy Resistance Band
- H+ = Increase of tension or weight by adding a loop to the band.
- LA = Left Arm
- RA = Right Arm
First off you will notice that I started with the medium resistance band, and I thought I would use it only for shoulders and triceps, and for my biceps I would use the heavy ones, but I just decided to bring it all the way, so you will noticed I ended up just using the heavy in about 95% of the work out, plus I started adding tension to some routines by adding an extra loop. So even though I did more reps in most routines, I did it with more weight, and the ones where I either stayed the same or did less, also keep in mind that I did these with more weight so basically I totally ROCKED this workout! YEAH!
Having said that I think I will need to save some money to purchase some dumbbells or some heavier resistance bands, the heavy one I have I believe it to be 15lbs + not sure. But I can tell you that soon it will not be enough.
Alright so lets see how I did in the last segment of my work out.
Ab Ripper X:
| Day 8 | Day 10 | Difference | |
| In & Out | 37 | 45 | +8 |
| Seated Bicycle | F23 R20 | F25 R22 | F+2 R+2 |
| Seated Crunchy Frog | 16 | 20 | +4 |
| Crossed leg/Wide Leg Sit-Up | 4 | 6 | +2 |
| Fifer Scissors | 16 | 22 | +6 |
| Hip Rock 'N Raise | 14 | 14 | +0 |
| Pulse-Up | 17 | 20 | +3 |
| Roll-Up/V-Up Combo | 2 | 3 | +1 |
| Oblique V-Up | RS13 LS14 | RS17 LS17 | RS+4 LS+3 |
| Leg Climb | RS2 LS2 | RS3 LS3 | RS+1 LS+1 |
| Mason Twist | 20 | 25 | +5 |
| Total Crunches | 200 | 242 | +42 |
Reading this chart:
- Last column is the difference in amount of reps I did since the last time I did this routine
- Green = More reps
- Red = Less reps
- F = Forward
- R = Reverse
- RS = Right Side
- LS = Left side
Alright again I did this work out right after I finished Shoulders & Arms, and again I totally rocked this one. This chart is easier for me to bring the last time I did it and the current date, so you can see and compare. I did a total of 42 more crunches today since last time, and again for those who are wondering, comparing Day 1 to Day 10, I have done a total of 145 MORE crunches, YEAH BABY, BRING IT!!!
Totally amazing, at least I think so LOL. Well getting back down to reality. First is all the routines are supposed to be 25 crunches. Now I keep trying to beat my best reps, so on the first one I am almost double the amount, I am using the computer in the bed room to play the DVD and I do not have a remote, I will need the pause button soon as I am running in to the other routines. Another good thing is that I worked on my form for Roll-Up, I was able to do them properly, now I have to work on doing more. I still need to work on Leg Climb, I still blame my Buddha belly for that one LOL
Tomorrow I have Yoga X, can’t wait, my calves are still killing me a bit and I am sure I will stretch them tomorrow.
Thank you for your time and motivational support and Just remember to BRING IT!!! LOL
Mike
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