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