Today was an awesome day, even though it was raining LOL, I went to see Iron Man 2 and I had a fantastic workout today. Felt it really nice on my chest and then on my Abs, lots of adrenalin shakes for a bit.
Lets see how I did…
Chest, Shoulders & Triceps: 
Results Chart:
| 01 Slow-Motion 3-in-1 Push-Ups | Reg | 12 | Bon | 8 | 20 | +4 |
| 02 In & Out Shoulder Flys | R | 16 | W | H | 16 | +0 |
| 03 Chairs Dips | R | 16 | 16 | +2 | ||
| 04 Plange Push-Ups | N1 | 7 | K1 | 7 | 20 | +2 |
| 05 Pike Presses | R | 12 | 15 | +2 | ||
| 06 Side Tri-Rises | RA | 12 | LA | 12 | 15 | +2 |
| 07 Floor Flys | R | 16 | 20 | +0 | ||
| 08 Scarecrows | R | 18 | W | H | 20 | +4 |
| 09 Overhead Tricep Extensions | R | 18 | W | H | 20 | +3 |
| 10 Two-Twitch Speed Push-Ups | N1 | 7 | K1 | 7 | 20 | -3 |
| 11 Y-Presses | R | 16 | W | H | 20 | +6 |
| 12 Lying Tricep Extensions | R | 20 | W | H | 20 | +0 |
| 13 Side-To-Side Push-Ups | N1 | 12 | K1 | 20 | +4 | |
| 14 Pour Flys | R | 12 | W | H | 15 | +0 |
| 15 Side-Leaning Tricep Extensions | RA | 15 | W | H | 16 | +3 |
| LA | 15 | W | H | 16 | +3 | |
| 16 One-Arm Push-Ups | N1 | 1 | K1 | 4 | 5 | +0 |
| 17 Weighted Circles | R | 38 | W | M | 40 | +2 |
| 18 Throw the Bomb | RA | 15 | W | H | 16 | +2 |
| LA | 15 | W | H | 16 | +2 | |
| 19 Clap or Plyo Push-Ups | N1 | 1 | K1 | 15 | 20 | +0 |
| 20 Slo-Mo Throws | R | 12 | W | H | 15 | +2 |
| 21 Front-To Back Tricep Extensions | RA | 20 | W | H | 20 | +0 |
| LA | 20 | W | H | 20 | +0 | |
| 22 One-Arm Balance Push-Ups | R | 7 | 10 | +1 | ||
| 23 Fly-Row Presses | R | 8 | W | H | 10 | +1 |
| 24 Dumbbell Cross-Body Blows | R | 16 | W | 20 | 20 | +1 |
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
- Second to last column are my set goals.
- 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
I will say yet again those slow motion push ups are a killer, but they are so awesome, just out of the first routine, the chest muscles feel really pumped. So the 2 more reps I did this time, really left me having a hard time trying to do the bonus reps, but I managed to do also 2 more reps on the bonus round so that was awesome.
Chair dips, again I was able to straighten my legs and do them properly. Now the one handed push ups, damn I am still struggling with them, the 1 I did with out knees was not low enough, and neither were the 4 I did on my knees. I have lots to work on this routine, to bad it is only done once during the workout so I can try to work on it again, I have to wait another week. But hey I shall keep trying.
Needless to say that by the time I finished, it did feel really good, shaking and feeling pumped, but at the same time I thought I was not going to be able to work on Ab Ripper X, but hey it’s one of my favorites because it’s the main one to get rid my keg LOL so hell yeah I went forward with it.
Ab Ripper X:
Results Chart:
| Day 33 | Day 36 | 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 | 20 | 18 | +0 |
| Fifer Scissors | 25 | 25 | +0 |
| Hip Rock 'N Raise | 25 | 25 | +0 |
| Pulse-Up | 25 | 25 | +0 |
| Roll-Up/V-Up Combo | 10 | 9 | +0 |
| Oblique V-Up | RS25 LS25 | RS25 LS25 | RS+0 LS+0 |
| Leg Climb | RS8 LS8 | RS7 LS7 | RS+0 LS+0 |
| Mason Twist | 50 | 45 | +0 |
| Total Crunches | 346 | 336 | +0 |
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
Well for some reason I did not go any further, I had to really fight hard to keep at least the same reps I had the last time I did this routine, but I managed to at least keep them. Main issue still with this workout is Leg Climb, I am becoming more flexible but it seems it is still not enough, I can barely lift my entire back off the floor, yes I am doing them with my leg bent instead of straight on the floor which as suppose to be easier, but hey I am still working on it.
Now when I made it to Mason twist, I was trembling and trying to hold it when I reached 38 and when I reached 46 I fell sideways, I was like NOOOOOO! so I got back up right away and finished the 50 reps LOL. YEAH BRING IT! :o)
Tomorrow I have Plyometrics, I will work out sometime early afternoon and then I will head to my in-laws for mother’s day, so I will update this blog hopefully when I get home, if not tomorrow morning if I can. But I will not miss out on my workout.
Thank you for your time:
Mike
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