Today was my last heavy workout day before the recovery period, and I brought, even though you will see a number that went down in the reps but there is a reason behind it and I am happy about it :o)
Lets see…
Legs & Back:
Results Chart:
| 01 Balance Lunge | RL | 25 | LL | 25 | 25 | +0 |
| 02 Calf Raise Squat | R | 25 | W | 40 | 25 | +0 |
| 03 Reverse Grip Chin-Ups | NC1 | - | C1 | 15 | 15 | +0 |
| NC2 | - | C2 | 15 | 15 | +1 | |
| 04 Super Skater | RL | 25 | LL | 25 | 25 | +0 |
| 05 Wall Squat (sec) | S | 90 | - | - | 90 | +10 |
| 06 Wide Front Pull-Ups | NC1 | 1 | C1 | 10 | 15 | -3 |
| NC2 | 1 | C2 | 10 | 15 | -3 | |
| 07 Step Back Lunge | RL | 20 | W | 40 | 20 | +0 |
| LL | 20 | W | 40 | 20 | +0 | |
| 08 Alternating Side Lunge | R | 25 | W | 0 | 25 | +0 |
| 09 Closed Grip Overhand Pull-Ups | NC1 | - | C1 | 13 | 15 | +1 |
| NC2 | - | C2 | 13 | 15 | +3 | |
| 10 Single Leg Wall Squat (sec) | S | 30 | - | - | 30 | +10 |
| 11 Deadlift Squat | LL | 20 | RL | 20 | 20 | +0 |
| 12 Switch Grip Pull-Ups | NC1 | - | C1 | 14 | 15 | +2 |
| NC2 | - | C2 | 14 | 15 | +2 | |
| 13 Three-Way Lunge | RL | 5 | LL | 5 | 5 | +0 |
| 14 Sneaky Lunge | R | 20 | - | - | 20 | +0 |
| 15 Chair Salutations (sec) | S1 | 30 | - | - | 30 | +0 |
| S2 | 30 | - | - | 30 | +0 | |
| 16 Toe-Roll Iso Lunge | RL | 20 | LL | 20 | 20 | +0 |
| 17 Groucho Walk | R | 25 | - | - | 25 | +0 |
| 18 Calf Raises | R | 75 | W | 40 | 75 | +0 |
| 19 80/20 Cyber-Speed Squat | RL | 30 | LL | 30 | 30 | +0 |
Reading this Chart:
- Last column is the difference in reps since the last time I did this workout:
- Green = More Reps or Seconds
- Red = Less Reps or Seconds
- Second to last column is the goals I had set for myself.
- R = Reps
- S = Seconds
- NC = No Chair Assist
- C = Chair Assist
- RL = Right Leg
- LL = Left Leg
- W = Weight
OK, if you notice for the wide front pull ups it says I did 3 less then last time, however if you look at the chart I actually did 1 without the chair assistance, YEAH BRING IT!! Wide front are the easiest ones to do, also hand positioning is better for me on the bar on that one, the regular chin ups feel odd because where I would place my hands it has bars that stick out, but I mustered a lot to do it, and made it all the way to my chin on the bar, and was able to accomplish it twice, so I am looking forward now to the next round to see if I can do this again and if I can do more YEAH! WOOHOO finally, been pretty upset about these till now. I tried to muster it for every other hand position but I couldn’t, so far just wide, but hey that’s better than nothing.
Wall Squats, oh yeah, I am also doing better at this and was also able to last 30sec for each leg, YEAH BABY, BRING IT!! :o) And last but not least, I totally decided to be bold and bring it with my calfs, I did think I had issues with them before but what the heck I’ll give it a try, I did the full 75 reps with 40lbs for calf raises, OH THE BURN! BUT OH SO GOOD! LMAO! I so BROUGHT IT!! I will say, that I did not think I was going to be able to hold those dumbbells for much longer though, they were pulling my arms out of the sockets LOL.
Ab Ripper X
Results Chart:
| Day 45 | Day 47 | 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 | 13 | +0 |
| Oblique V-Up | RS25 LS25 | RS25 LS25 | RS+0 LS+0 |
| Leg Climb | RS12 LS12 | RS12 LS12 | RS+0 LS+0 |
| Mason Twist | 50 | 50 | +0 |
| Total Crunches | 362 | 362 | +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
Like I had mentioned before, doing this routine after working out legs, it’s a killer, because the legs are already tired and most of the exercises include some sort of leg work.
You will notice that I did not do anything extra today but as I did last time, I am working on my form, to be able to take full advantage of the exercises. So the one thing I did today and that was nuts enough was to do bicycle with my hands up in the air, OH WOW that was insane, I had a hard time trying to complete the reps.
For fifer scissors I am still working on trying to straighten the lifted leg, very tough. And for both hip rock n raise and pulse ups, I tried my best not to use the inertia of my legs to help me pulse up, this time I tried just to use my ab muscle to pulse up as much as possible, lets just say I felt it really good.
Finally mason twist, again I thought about surpassing the 50 but I fell over at 45, got right back up and fell over again at 50, I think the other exercises left me worn out LOL.
Well I felt I brought it today, and that was awesome. Two more days to finish this week, tomorrow I have the fun Kenpo X, can’t wait.
Thank you for your time:
Mike
No comments:
Post a Comment