Day 45 – Back & Biceps + Ab Ripper X

WOOHOO!!! Today marks my half point of my 90 Day Adventure! This so far has been one hell of ride, and I can’t believe I am half way there to 90 days.

Today I worked out early, at 8am to be exact :o) and it was awesome.

Let see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC		C	14	15	+1
02 Lawnmowers	RA	20	W	20	20	+0
	LA	20	W	20	20	+0
03 Twenty-Ones	R	25			25	+0
04 One-Arm Cross-Body Curls	RA	15	W	20	15	+1
	LA	15	W	20	15	+1
05 Switch Grip Pull-Ups	NC		C	10	10	+2
06 Elbows-Out Lawnmowers	RA	20	W	20	20	+3
	LA	20	W	20	20	+3
07 Standing Bicep Curls	R	15	W	20	15	+2
08 One-Arm Concentration Curls	RA	8	W	20	15	+0
	LA	8	W	20	15	+0
09 Corn Cob Pull-Ups	NC		C	3	4	+0
10 Reverse Grip Bent-Over Rows	R	16	W	20	15	+1
11 Open Arm Curls	R	12	W	20	15	+2
12 Static Arm Curls	R	16	W	20	15	+0
13 Towel Pull-Ups	NC		C	2	4	+0
14 Congdon Locomotives	R	40	W	20	40	+0
15 Crouching Cohen Curls	R	10	W	20	15	+1
16 One-Arm Corkscrew Curls	R	15	W	20	15	+2
17 Chin-Ups	NC		C	11	10	+3
18 Seated Bent-Over Back Flys	R	20	W	20	15	+4
19 Curl-Up/Hammer Downs	R	11	W	20	15	+1
20 Hammer Curls	R	13	W	20	15	+3
21 Max Rep Pull-Ups	NC		C	11	10	+1
22 Superman	R	All			All	+0
23 In-Out Hammer Curls	R	7	W	20	10	+1
24 Strip-Set Curls	R1	14	W1	20	12	+2
	R2	12	W2	H++	12	+0
	R3	12	W3	H++	12	+0
	R4	12	W4	H++	12	+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
• 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  

Today I tried to work on my form as this is the last hard workout week before I start the recovery period, not like it’s any easier LOL. So I tried to do the pull ups with out the chair, I managed half way, which is better then nothing, so again I made sure that after every rep I hung on the bar as much as I could with no chair assist. So we shall see, I still think I must have done something wrong while assisting myself, since I started, perhaps a little to much assistance, but it’s hard when the bar is so low.

For the biceps I did very good, the 20s are still working out for me, so that is awesome, and I am feeling my biceps nice and tight after done. The last rep which is the strip set, this time as you can see I kept the same loop on the bands and just kept plugging away, it felt good!

Ab Ripper X:

Results Chart:

	Day 43	Day 45	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	25	25	+0
Fifer Scissors	25	25	+0
Hip Rock 'N Raise	25	25	+0
Pulse-Up	25	25	+0
Roll-Up/V-Up Combo	13	10	+3
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS10 LS10	RS12 LS12	RS+2 LS+2
Mason Twist	50	50	+0
Total Crunches	358	362	+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

Today I managed to finish the Leg Climb, I worked pretty hard to get it done, but like I mentioned before I also wanted to work on form, so I worked on from on everything else, I had a very hard time not dropping in numbers but I managed to accomplish better form on everything, except Fifer Scissors, for some reason I can’t keep my leg straight when raised, but I am working on it.

Masson Twist, I had in mind surpassing the 50 reps but I fell over exactly at 50 and took to long to get back up so I left it alone LOL.

Tomorrow I have Yoga X, and I may do it in the morning as well.

Thank you for your time:

Mike