Day 3 – Shoulders & Arms + Ab Ripper X

Today I was really sore, I have seem to have over done it a little on my right arm, I had a hard time straighten it or bend it all the way. So here comes my first advice. Remember that these exercises are about 1hr long, if you think that you are not feeling anything within the first 10min and you think that you need to really push harder instead, don’t, because by the time you reach the half way point you wont be able to continue. Trust me you will feel it. Also for those that use to exercise a long time ago like me (16 years ago) and you get back in to it, don’t try to start where you left off, or should say trying to perform like you use to, because I am sorry to say so, but you are out of shape and you need to start from the beginning again. So don’t kill yourself, you need to complete these 90 days and killing yourself will cause you to have to pause.

So I had two videos today Shoulders & Arms and Ab Ripper X again, and I am please to say that I already have improvements on Ab Ripper X.

I was in pain but after the warm up my arm seem to have felt better. Also I am using resistance bands, and it is the first time I use them throughout the entire routine. I also felt that the medium was to week for some exercises and the heavy one was to heavy period. But I am still experimenting on how to use them. Enough of that, lets go to the results.

 Result Chart:

01 Alternating Shoulder Presses	R1	16	W	10	20
	R2	16	W	10	20
02 In & Out Bicep Curls	R1	16	W	10	20
	R2	20	W	10	20
03 Two-Arm Tricep Kickbacks	R1	15	W	10	20
	R2	16	W	10	20
04 Deep Swimmer's Presses	R1	14	W	10	20
	R2	15	W	10	20
05 Full Supination Concentration Curls	R1	20	W	10	20
	R2	20	W	10	20
06 Chair Dips	R1	8	15
	R2	9	15
07 Upright Rows	R1	20	W	10	20
	R2	15	W	10	20
08 Static Arm Curls	R1	20	W	10	20
	R2	16	W	10	20
09 Flip-Grip Twist Tricep Kickbacks	R1	10	W	10	20
	R2	8	W	10	20
10 Seated Two-Angle Shoulder Flys	R1	15	W	10	20
	R2	12	W	10	20
11 Crouching Cohen Curls	R1	12	W	10	20
	R2	18	W	10	20
12 Lying-Down Tricep Extensions	R1	16	W	10	20
	R2	18	W	10	20
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	16	W	10	20
	R2	12	W	10	20
14 Congdon Curls	R1	17	W	10	20
	R2	17	W	10	20
15 Side Tri-Rises	LA	4	RA	3	10
	LA	5	RA	4	10

Reading this chart:

Again the last numbers are the goals.

• R# = Rep
• W = Weight ( I use resistance bands, I put 10lbs as I think that may be the weight of the medium ones.)
• LA = Left Arm
• RA = Right Arm

You will notice that at the end I did more reps with my left arm then I did with the right, I had problems straightening it out. But I still did my best.OK so here I had some improvements even though I was tired.

Result Chart:

In & Out	25	+8
Seated Bicycle	F16  R13	F+3  R+7
Seated Crunchy Frog	12	+0
Crossed Leg/Wide Leg Sit-Up	2	+1
Fifer Scissors	14	+2
Hip Rock ‘N Raise	8	-2
Pulse-Up	10	+5
Roll-Up/V-Up Combo	2	+1
Oblique V-Up	L8  R8	L+1  R+1
Leg Climb	L1  R1	L+0  R+0
Mason Twist	9	+3

Reading this chart: The added right column is comparison from previous to  show what has improved since the last time I did this routine.

• F stands for Forward
• R stands for Reverse
• L stands for Left
• R Stands for Right 

I am pleased with some of the results, one of them I went down 2, I had to stop I felt some pain, not sure if I was doing something wrong, but I am fine, and I was able to continue.

Also what they do for this video is they add up all the crunches you do, I believe all together Tony and his crew do 449 Crunches (Not sure would have to listen to the DVD again)

So if I add them all up last time I did 97 and today I did 129! That’s a total of +32 crunches more, YAY! I am very pleased with the results, so all I have to say is BRING IT!!

Alright so for tomorrow I have Yoga X, I have never done Yoga and always wanted to try it, so now it’s my chance.

And again try to remember that if you’re starting to exercise after years of not working out, go slow, or you will not get results but some torn ligaments and muscles instead.

Thank you for your time and support:

Mike