Day 12 – Legs & Back + Ab Ripper X

Alright so that is Week 2 Day 5 completed! WOOHOO!

OK so today I worked out at 7am, yikes, it’s a bit tough at first, your body is not as responsive and I did it with out breakfast, bad Mike, BAAAD MIKE! LOL. However I still did pretty good. Also had a bit of an accident today LOL Nothing mayor, but we’ll get to that when time comes. First off lets see how I did today.

Legs & Back:

Result Chart:

01 Balance Lunge	RL	19	LL	19	20	+4
02 Calf Raise Squat	R	30	W	0	30	+5
03 Reverse Grip Chin-Ups	NC1		C1	10	15	+2
	NC2		C2	9	10	+0
04 Super Skater	RL	25	LL	25	25	+5
05 Wall Squat (sec)	S	50			90	-10
06 Wide Front Pull-Ups	NC1		C1	10	15	+0
	NC2		C2	8	10	+0
07 Step Back Lunge	RL	25	W		25	+5
	LL	25	W		25	+5
08 Alternating Side Lunge	R	25	W		25	+1
09 Closed Grip Overhand Pull-Ups	NC1		C1	11	10	+4
	NC2		C2	8	10	+2
10 Single Leg Wall Squat (sec)	S	5			30	+0
11 Deadlift Squat	LL	12	RL	15	20	+2 - +3
12 Switch Grip Pull-Ups	NC1		C1	8	10	+0
	NC2		C2	6	10	+0
13 Three-Way Lunge	RL	5	LL	5	5	+0
14 Sneaky Lunge	R	16			20	+0
15 Chair Salutations (sec)	S1	20			30	+3
	S2	20			30	+3
16 Toe-Roll Iso Lunge	RL	15	LL	13	20	+5 - +3
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	+5

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

I have to try soon to concentrate more on quality of the workout than the quantity, however I want to burn fat too so quantity is still important for me. Now first thing you will notice, that there is a –10 sec in red for the wall squats. I don’t have much wall available in my room and the part of wall I do have is next to the door, it is drywall and there is no stood behind there, well when the clock hit 50sec, somehow I slipped down, my butt hit the floor hard and my back drove in to the wall and I cracked it LOL and yeah I live in an apartment LOL. I am OK, but at that time I was not sure, you know how injuries are, they don’t hurt right away sometimes, therefore I took it a little easier on myself to make sure I did not discover I had hurt myself during the workout itself and made it worse. I tried doing the one leg wall squat for more then 5 sec but I was doing them on the door frame and that was a bit uncomfortable.

That aside, I still need to work on trying to get rid of the chair for the pull ups. I tried and I can only go half way, I also seem to have problems with my wrist doing cracking sounds when I get up in some of the pull up positions like close grip pull up. Other than that, I did very well and I still brought it! Crack on the wall and all LMAO!

So lets see how I did in the second part of the workout.

Ab Ripper X:

Results Chart:

	Day 10	Day 12	Difference
In & Out	45	48	+3
Seated Bicycle	F25 R22	F25 R23	F+0 R+1
Seated Crunchy Frog	20	20	+0
Crossed leg/Wide Leg Sit-Up	6	8	+2
Fifer Scissors	22	24	+2
Hip Rock 'N Raise	14	16	+2
Pulse-Up	20	25	+5
Roll-Up/V-Up Combo	3	3	+0
Oblique V-Up	RS17 LS17	RS20 LS20	RS+3 LS+3
Leg Climb	RS3 LS3	RS3 LS3	RS+0 LS+0
Mason Twist	25	26	+1
Total Crunches	242	264	+22

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
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

Alright so I brought it yet again! YEAH! BRING IT!! LOL Now in order for me to have done 48 In & Outs, I started before they started on the DVD. At the same time, doing this many is possibly also killing the possibility of increasing even more crunches on the other routines, but I want to do as many as possible. Once I reach bicycle I can barely do them, they burn like crazy and mostly on my thighs, but hey no pain no gain. The wide leg sit ups, I am starting to get the form down better, and the same with roll up/v up, but I still did the same as last time, just 3. Still have major struggles with leg climb, working on it. Masson twist, I was able only to give out just one more before I gave. But hey in total I did 22 more crunches since last time, and again for those wondering, I did 167 more since Day 1, YEAH BRING IT!!

Two more days and Week 2 is over WOW, how time flies. OK so tomorrow I have Kenpo X.

Thank you for your time and motivational support and don’t forget to Bring it even if you crack your wall LMAO!

Mike