Today was what I thought an OK workout, it was no supper amazing, I was tired, for these next 3 days I have to get up very early, review lots of materials and give two 4 hour lectures on Computer Networking Technology and they are both different subjects , then come home and workout. My brain is tired LOL, however I did not seem to have eaten well today either. During my workout I was running out of gas instead of the muscle exhausting itself in the routines, so I felt pumped but it was not massive pumped, I did get a bit of jitters but not much and they wore off quickly. So I did my best and forgot about the rest. Either way I worked out and still burnt calories.
So lets see how I did and I will try to keep it short, time is short for the next little bit:
Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | 1 | C | 10 | 15 |
| 02 Lawnmowers | RA | 20 | W | 20 | 20 |
| LA | 20 | W | 20 | 20 | |
| 03 Twenty-Ones | R | 23 | 40 | ||
| 04 One-Arm Cross-Body Curls | RA | 13 | W | 20 | 20 |
| LA | 13 | W | 20 | 0 | |
| 05 Switch Grip Pull-Ups | NC | C | 6 | 10 | |
| 06 Elbows-Out Lawnmowers | RA | 15 | W | 20 | 20 |
| LA | 15 | W | 20 | 20 | |
| 07 Standing Bicep Curls | R | 10 | W | 20 | 20 |
| 08 One-Arm Concentration Curls | RA | 5 | W | 20 | 10 |
| LA | 5 | W | 20 | 10 | |
| 09 Corn Cob Pull-Ups | NC | C | 2 | 5 | |
| 10 Reverse Grip Bent-Over Rows | R | 13 | W | 20 | 20 |
| 11 Open Arm Curls | R | 8 | W | 20 | 15 |
| 12 Static Arm Curls | R | 12 | W | 20 | 15 |
| 13 Towel Pull-Ups | NC | C | 2 | 5 | |
| 14 Congdon Locomotives | R | 39 | W | 20 | 40 |
| 15 Crouching Cohen Curls | R | 7 | W | 20 | 15 |
| 16 One-Arm Corkscrew Curls | R | 10 | W | 20 | 15 |
| 17 Chin-Ups | NC | C | 8 | 10 | |
| 18 Seated Bent-Over Back Flys | R | 14 | W | 20 | 20 |
| 19 Curl-Up/Hammer Downs | R | 8 | W | 20 | 15 |
| 20 Hammer Curls | R | 7 | W | 20 | 15 |
| 21 Max Rep Pull-Ups | NC | C | 3 | 5 | |
| 22 Superman | R | All | All | ||
| 23 In-Out Hammer Curls | R | 5 | W | 20 | 10 |
| 24 Strip-Set Curls | R1 | 8 | W1 | 20 | 10 |
| R2 | 10 | W2 | H++ | 10 | |
| R3 | 12 | W3 | H+ | 10 | |
| R4 | 9 | W4 | H+ | 10 |
Reading this Chart:
- Last Column = Set Goals
- NC = No Chair
- C = Chair Assisted
- RA = Right Arm
- LA = Left Arm
- R = Rep
- W = Weight
- H = Heavy Resistance Band
- H+ = Heavy Resistance Band with loop
- H++ = Heavy Resistance Band with large loop
So this workout is pretty cool, there is lots of curls in this one, and I used my 20s for almost everything. Now like I mentioned it seemed I was not able to lift anymore in the rep, but not because my muscle gave up, but it seems my energy was low. The next thing I will mention is that I am not really seeing an improvement on my pull ups, and I don’t feel my back pumped much. I believe that even tho the chair is further away, I may somehow be using the leg more. So I will be switching to use the bands instead of the pull up bar for a bit and see if I can get better results for a start and then I will come back to the bar, I think I should have started this way, but we shall see.
The craziest routine here has to be the Corn Cob Pull Ups, holy cow this is insane. I don’t think I can explain it well enough, so I found it on youtube, so you can check it out:
As you can see this is intense, I did this with the chair, was able to 2 and then when I did the max pull up section with 3 of these. But again I did not feel it was huge workout on my back. Some times what I do is I lift then remove my leg from the chair and try to let myself down slowly, that seems to do something, but I still can’t pull up.
Ab Ripper X:
Results Chart:
| Day 29 | Day 31 | 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 | 14 | 18 | +4 |
| Fifer Scissors | 20 | 25 | +5 |
| Hip Rock 'N Raise | 25 | 25 | +0 |
| Pulse-Up | 25 | 25 | +0 |
| Roll-Up/V-Up Combo | 8 | 9 | +1 |
| Oblique V-Up | RS25 LS25 | RS25 LS25 | RS+0 LS+0 |
| Leg Climb | RS6 LS6 | RS7 LS7 | RS+1 LS+1 |
| Mason Twist | 37 | 45 | +8 |
| Total Crunches | 317 | 336 | +19 |
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
OK so I concentrated and mustered all the energy I could to bring it here, I really like Ab Ripper X, as I believe this is what will really bring my Buddha belly down big time LOL So I brought it, I know that I am doing 50 for In & Out but they are still crunches, in the DVD they do a total of 339 Crunches, I am 3 crunches away from doing that amount. I really felt it on my abs, I can really say I was satisfied with this part of the workout.
Tomorrow I have Yoga X, I love this routine, it makes you work hard and I hope to be able to bring it.
Thank you for your time:
Mike
No comments:
Post a Comment