Day 29 – Chest, Shoulders & Triceps +ARX

And so today started Phase II and what a kick start. I don’t think I have done so many push ups before as I did today LOL, but I loved it. I wanted to take a moment to say, that I feel so much better, I find myself more energetic, and I am starting to do things teenagers do like walking and all the sudden jumping to touch something up high like a sign or a beam holding a roof LOL.

So lets see how I did today.

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	10	Bon	6	20
02 In & Out Shoulder Flys	R	16	W	H	20
03 Chairs Dips	R	14			20
04 Plange Push-Ups	N1	6	K1	6	20
05 Pike Presses	R	10			20
06 Side Tri-Rises	RA	10	LA	10	20
07 Floor Flys	R	16			20
08 Scarecrows	R	14	W	H	20
09 Overhead Tricep Extensions	R	15	W	H	20
10 Two-Twitch Speed Push-Ups	N1	7	K1	10	20
11 Y-Presses	R	10	W	20-H	15
12 Lying Tricep Extensions	R	20	W	H	20
13 Side-To-Side Push-Ups	N1	8	K1		15
14 Pour Flys	R	12	W	H	15
15 Side-Leaning Tricep Extensions	RA	12	W	H	15
	LA	12	W	H	15
16 One-Arm Push-Ups	N1	1	K1	4	5
17 Weighted Circles	R	36	W	M	40
18 Throw the Bomb	RA	13	W	H	15
	LA	13	W	H	15
19 Clap or Plyo Push-Ups	N1	1	K1	15	10
20 Slo-Mo Throws	R	10	W	H	15
21 Front-To Back Tricep Extensions	RA	20	W	H	20
	LA	20	W	H	20
22 One-Arm Balance Push-Ups	R	6			10
23 Fly-Row Presses	R	7	W	H	10
24 Dumbbell Cross-Body Blows	R	15	W	20	15

Reading this chart:

• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight
• M = Medium Resistance Band
• H = Heavy Resistance Band

Alright I will have to say that this workout was fun but crazy, I will try to keep this short. Today I tried my best to do Quality over Quantity and I will try to do the same every day now, so some numbers may drop, and like Tony says, it’s not about the numbers, but the quality, fighting for form.

The first set of push ups were very slow, I honestly did not think I was going to do more than 5 even tho I plunged to the floor and very ambitious I said “I will do 20! YEAH BRING IT!!!” LOL I did them as low as I could go I was about 2” of the floor and went as slow as it was asked and oh man, when I got up, I already felt my chest pumped up, something in the back of my mind said OK that was tough, and my mouth said “Yeah give me more!” LOL.

The chair dips I will mention that before I had my legs in a sitting  position to be able to them, today I extended them like it should be done and I was pleased that I did 14 reps.

I want to say something about all of it LOL but this will be to long. Explaining the Y-Presses, you will notice that it says 20-H, I started with the 20lbs dumbbells and ended up using the bands to continue. I am starting to do that quite a bit now with push ups too, do whatever I can without knees and then use my knees to squeeze a couple of more reps, not all, but on must.

I will jump to the one arm push ups, man I tried doing them normal, I could not go down all the way, even my back somewhat hurt a bit, switched to knees and still could not go down all the way, went about half way and could only muster 2 on each arm, man these puppies are tough. Clap push ups, I did one regular and that was it LOL I could not get enough lift off for the second one, so I used my knees and that was a bit to easy, did 15.

Oh and I have to say, what a killer the weighted circles were, I used the bands and even tho I was so close to 40, I just could not keep it going, my arms dropped LOL.

Needless to say, I felt it was a fantastic workout, I was already pumped from the first 3 or 4 exercises, I could really feel it in my triceps and chest, so imagine how good it felt by the time I reached the end, I sweated buckets and at one point I had a bit of adrenalin shakes, not to the extreme but I had them.

And after being exhausted from this new workout I had to do Ab Ripper X, I really did miss this one.

Ab Ripper X:

Results Chart:

	Day 19	Day 29	Difference
In & Out	50	50	+0
Seated Bicycle	F25 R25	F25 R25	F+0 R+0
Seated Crunchy Frog	25	25	+0
Crossed leg/Wide Leg Sit-Up	12	14	+2
Fifer Scissors	25	20	-5
Hip Rock 'N Raise	24	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	4	8	+4
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS4 LS4	RS6 LS6	RS+2 LS+2
Mason Twist	40	37	-3
Total Crunches	313	317	+4

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

Alright, I will say this was not bad, considering I was pretty tuckered out. Only managed to do 4 more than last time in total, I dropped –5 on fifer scissors, I tried not to let it happen but I just could not do it. So than I tried my best to bring it for the rest. The Roll-up/V-up keep in mind that they count 1 for every time you touch your toes and I count 1 for every 2, I made that mistake at first and I am caring it over in order to keep with the data, so I did not really do +4 more, but +8 more. Leg climbing, still struggling, I get about half my back up, but I am doing my best and forgetting about the rest. And finally Mason Twist, I like this one, somehow I fell over at 37, well next time I will try to get some within the bonus round.

Alright also want to take a moment to mention the new calendar I made, I took desktop wallpapers from beachbody.com in order to make this calendar, I hope they’re not mad at me for that. I placed it on the right side, click on it to see the large version and you can see what I have done so far and what I have left.

Tomorrow I have Plyometrics and I shall BRING IT!!! :o)

Thank you for your time:

Mike