Today I got home from work to find that there was someone sleeping, and I have pull ups, so I was like damn, I have to try to be quite, I can’t workout to late. So I did my best and it worked out pretty well, I will say it was fantastic even though I did not grunt loud and I did my best to not make the door creek LOL.
Lets see…
Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | C | 13 | 15 | +3 | |
| 02 Lawnmowers | RA | 20 | W | 20 | 20 | +0 |
| LA | 20 | W | 20 | 20 | +0 | |
| 03 Twenty-Ones | R | 25 | 25 | +2 | ||
| 04 One-Arm Cross-Body Curls | RA | 14 | W | 20 | 15 | +1 |
| LA | 14 | W | 20 | 15 | +1 | |
| 05 Switch Grip Pull-Ups | NC | C | 8 | 10 | +2 | |
| 06 Elbows-Out Lawnmowers | RA | 17 | W | 20 | 20 | +2 |
| LA | 17 | W | 20 | 20 | +2 | |
| 07 Standing Bicep Curls | R | 13 | W | 20 | 15 | +3 |
| 08 One-Arm Concentration Curls | RA | 8 | W | 20 | 15 | +3 |
| LA | 8 | W | 20 | 15 | +3 | |
| 09 Corn Cob Pull-Ups | NC | C | 3 | 4 | +1 | |
| 10 Reverse Grip Bent-Over Rows | R | 15 | W | 20 | 15 | +2 |
| 11 Open Arm Curls | R | 10 | W | 20 | 15 | +2 |
| 12 Static Arm Curls | R | 16 | W | 20 | 15 | +4 |
| 13 Towel Pull-Ups | NC | C | 2 | 4 | +0 | |
| 14 Congdon Locomotives | R | 40 | W | 20 | 40 | +1 |
| 15 Crouching Cohen Curls | R | 9 | W | 20 | 15 | +3 |
| 16 One-Arm Corkscrew Curls | R | 13 | W | 20 | 15 | +3 |
| 17 Chin-Ups | NC | C | 8 | 10 | +0 | |
| 18 Seated Bent-Over Back Flys | R | 16 | W | 20 | 15 | +2 |
| 19 Curl-Up/Hammer Downs | R | 10 | W | 20 | 15 | +2 |
| 20 Hammer Curls | R | 10 | W | 20 | 15 | +3 |
| 21 Max Rep Pull-Ups | NC | C | 10 | 10 | +7 | |
| 22 Superman | R | All | All | +0 | ||
| 23 In-Out Hammer Curls | R | 6 | W | 20 | 10 | +1 |
| 24 Strip-Set Curls | R1 | 12 | W1 | 20 | 12 | +0 |
| R2 | 12 | W2 | H++ | 12 | +2 | |
| R3 | 12 | W3 | H+ | 12 | +0 | |
| R4 | 12 | W4 | H+ | 12 | +3 |
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 = 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 far the 20lbs dumbbells are working out pretty good for almost everything. I still will need to purchase, if I can, some lighter ones for other routines and possibly some 25lbs for the routines I can do many reps with the 20s.
My biceps started feeling nicely pumped right after the first routine, so that was cool. And I practically managed to increase the reps a bit on almost everything. The not so good is still the pull ups. But today I could not really push myself to much on them or I would have made to much noise. Also when I did the max reps today instead of doing like last time and do corn cobs, I just did wide front pull ups, which is why I did more.
The last segment, the strip set curls, it is supposed to be 8 reps for each, I pushed and huffed 12 for each so that made me happy, pumped and shaky LOL.
Ab Ripper X:
Results Chart:
| Day 36 | Day 38 | 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 | 22 | +2 |
| Fifer Scissors | 25 | 25 | +0 |
| Hip Rock 'N Raise | 25 | 25 | +0 |
| Pulse-Up | 25 | 25 | +0 |
| Roll-Up/V-Up Combo | 10 | 10 | +0 |
| Oblique V-Up | RS25 LS25 | RS25 LS25 | RS+0 LS+0 |
| Leg Climb | RS8 LS8 | RS10 LS10 | RS+2 LS+2 |
| Mason Twist | 50 | 50 | +0 |
| Total Crunches | 346 | 352 | +6 |
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
It seems I am starting to plateau a bit on this routine, at the same time it is fine, they don’t do more than 339 crunches on the video, and I found myself pushing hard to get those extra 6 I did today. As long as it does not become a piece of cake I will not start to worry, my abs get nicely pumped and I feel the burn, which is fantastic. Found the leg climb a bit easier today because I finally decided to give in and lay my other leg on the floor, so I was able to climb a bit easier and actually lift my back off the floor, so I feel better about those now, all I need is to start increasing my reps on it now. With the mason twist I had the same issue again today, I fell around rep 46 and had to get back up and complete the last 4.
All in all it was still an awesome workout and I still brought it, YEAH!
Tomorrow I have Yoga X, which is fantastic and I don’t need to worry about waking anyone up with this routine :o)
Thank you for your time:
Mike
No comments:
Post a Comment