Day 5 – Legs & Back + Ab Ripper X

Alright, Day 5 already WOOHOO!!!

Today I was not able to push myself to much with the pull ups and some of the leg exercises, I was trying to be quite as I had someone trying to sleep in the house, some of us here work shift work, so it’s never the same time for sleeping. Either way the door way I can use in my room, which is right next to the other room is a bit creaky, not much, but just enough to be annoying if your trying to sleep. So trying to not creak so much and still work out proved to be a bit of a challenge.

Good news is for Ab Ripper X I was able to take the pull up bar off the door, close it and BRINT IT! LOL Again I was able to improve in this section. I am starting to be able to do a couple of the things that were hard for me to do so I am starting to bring up the reps.

Lets go to the results shall we.

Legs & Back:Results chart:

01 Balance Lunge	RL	15	LL	15	20
02 Calf Raise Squat	R	25	W	M	25
03 Reverse Grip Chin-Ups	NC1		C1	8	10
	NC2		C2	9	10
04 Super Skater	RL	20	LL	20	25
05 Wall Squat (sec)	S	60			90
06 Wide Front Pull-Ups	NC1		C1	10	10
	NC2		C2	8	10
07 Step Back Lunge	RL	20	W	N/A	30
	LL	20	W	N/A	30
08 Alternating Side Lunge	R	24	W	N/A	30
09 Closed Grip Overhand Pull-Ups	NC1		C1	7	10
	NC2		C2	6	10
10 Single Leg Wall Squat (sec)	S	5*4			10*4
11 Deadlift Squat	LL	10	RL	10	20
12 Switch Grip Pull-Ups	NC1		C1	8	10
	NC2		C2	7	10
13 Three-Way Lunge	RL	5	LL	5	10
14 Sneaky Lunge	R	16			20
15 Chair Salutations (sec)	S1	17			30
	S2	15			30
16 Toe-Roll Iso Lunge	RL	10	LL	10	20
17 Groucho Walk	R	25			25
18 Calf Raises	R	75	W	N/A	75
19 80/20 Cyber-Speed Squat	RL	20	LL	20	25

Reading Chart:

• Last Column was the goal
• R = Reps
• RL = Right Leg
• LL = Left Leg
• NC = No Chair
• C = Chair
• S = Seconds
• W = Weight (I use resistance bands, the M = Medium)

So Some of the ones that the goal were the same of what I actually did like Calf Raises, are because I did what was asked, he said we are just doing this amount, and so I did and I was able to follow.

The wall squats are hard. For the single leg squat the 5*4 means lifting the leg 4 times and holding it for 5 sec. These really burn your thigh, and if that was painful, doing the 75 Calf Raises almost made me cry, it was 15 slow and 10 fast twice, then turn your feet inward a bit and do another 15 slow and 10 fast, WOW it burned like hell.

Again even some exercises for the leg seemed to make the room shake a bit and I had to try my best to keep it down, so I did my best.

Ab Ripper X:

Result Chart:

In & Out	30	+5
Seated Bicycle	F20 R18	+9
Seated Crunchy Frog	13	+1
Crossed leg/Wide Leg Sit-Up	4	+2
Fifer Scissors	16	+2
Hip Rock 'N Raise	12	+4
Pulse-Up	10	+0
Roll-Up/V-Up Combo	2	+0
Oblique V-Up	L10 R10	+4
Leg Climb	L3 R3	+4
Mason Twist	15	+6
Total Crunches:	166	+37

Reading the chart:

• F = Forward
• R = Reverse
• L = Left Leg
• R = Right Leg

Again I added the last column to compare results with the last time I did Ab Ripper X, so basically you can see how many more crunches I did of each. This time I added the Total Crunches, which I did 37 more than last time, bringing me up to 166 crunches YEAH! oh and I was wrong about how many they do in the video it is not 449 crunches but 339 and I am only 173 crunches away from doing all of them. I did feel my abs would have let me do more but my thighs were sore since I had already worked them out for an hour and I mostly stopped due to the legs giving out on me (when lifted). But on another good note I was able to do ins & out with my hands off the floor, so that also changes the weight my abs were taking, which is awesome! :o)

I have issues with, I mean I currently struggle with some exercises like Roll-Up/V-Up Combo and especially Leg Climb, but this one I think it’s mostly due to not being as flexible as I use to be.

On other notes:

Most of my snacks lately have been bananas, apples & nuts. Today I did not have any and I bought my first power bar, it was an Iso Flex with 30g of protein, however after I ate it I discovered it contains artificial sweetener called Sucralose (Click it to see Wikipedia info), now it is not as bad as other artificial sweeteners as far as I can research, but high amounts of it is not a good thing and this bar contained 130mg of it, which is way more then the daily recommended of 9mg. Not sure how concerned I should be, will research some more. The other thing is it cost me $5 at the GNC, to bad I was not near al Wal-mart for the same bar it was half the price, and they have some Equate ones at $1 with most of the same content, but the ingredients just say sugar, so not sure if it is real or artificial, will look in to that.

Tomorrow I have Kenpo X, I am looking forward to that one :o)

Thank you for your time and support.

Mike