Today started Phase III and man what a start, I also took a different approach to pull ups which is what I will continue to use. Now what I am doing is not using a chair, propelling myself up and hanging then letting myself down as slow as possible and keep doing that as many times, I did like 5 or 6 times each time and so I counted it as 2 pull ups for today, but I did do 1.5 real ones LOL but I do feel it way more, my back is sore.
So lets see…
Chest & Back:
Result Chart:
| 01 Standard Push-Ups | N1 | 35 | K1 | - | 30 | +7 |
| N2 | 20 | K2 | - | 25 | +4 | |
| 02 Wide Front Pull-Ups | NC1 | 2 | C1 | - | 15 | - |
| NC2 | 2 | C2 | - | 15 | - | |
| 03 Military Push-Ups | N1 | 14 | K1 | - | 15 | +4 |
| N2 | 11 | K2 | - | 15 | +2 | |
| 04 Reverse Grip Chin-Ups | NC1 | 2 | C1 | - | - | - |
| NC2 | 2 | C2 | - | - | - | |
| 05 Wide Fly Push-Ups | N1 | 20 | K1 | - | 20 | +5 |
| N2 | 18 | K2 | - | 15 | +8 | |
| 06 Closed Grip Overhand Pull-Ups | NC1 | 2 | C1 | - | 12 | - |
| NC2 | 2 | C2 | - | 12 | - | |
| 07 Decline Push-Ups | N1 | 20 | K1 | - | 15 | +8 |
| N2 | 15 | K2 | - | 15 | +5 | |
| 08 Heavy Pants | R1 | 20 | W | 20 | 20 | +2 |
| R2 | 20 | W | 20 | 20 | +3 | |
| 09 Diamond Push-Ups | N1 | 10 | K1 | - | 10 | +2 |
| N2 | 7 | K2 | - | 10 | +1 | |
| 10 Lawnmovers | R1 | 20 | W | 20 | 20 | +0 |
| R2 | 20 | W | 20 | 20 | +0 | |
| 11 Dive-Bomber Push-Ups | N1 | 7 | K1 | - | 10 | +0 |
| N2 | 8 | K2 | - | 10 | +3 | |
| 12 Back Flys | R1 | 20 | W | 20 | 20 | +7 |
| R2 | 20 | W | 20 | 20 | +6 |
Reading the chart:
- The second to last column is the goals I had set before doing the exercise.
- 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
- N# = No knees
- K# = Using Knees
- NC = No Chair
- C = With Chair assist
- R = Reps
- W = Weight
OK so first thing you will notice is that, no knees baby for none of it, OH YEAH, BRING IT!!! Oh not only did I crush all my push up numbers but I had awesome form, WOOHOO!!
So to make this quick because it’s late LOL, I really was excited to be able to do, diamond push ups and dive bombers, oh man, that was so awesome, I kept pushing, and my chest was exploding.
Also because I was constantly hanging as much as I could for pull ups, I did not only feel it on my back but at the top of my pecks, they were so pumped, it’s fantastic.
I so totally brought it on this workout!!! OH YEAH!!
Ab Ripper X:
Results Chart:
| Day 47 | Day 57 | 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 | 53 | +3 |
| Total Crunches | 362 | 365 | +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
- F = Forward
- R = Reverse
- RS = Right Side
- LS = Left Side
OK so I was tuckered from all the excitement LOL but I decided to work on form with abs again, So on bicycle again I lifted my hands up which felt awesome.
Oblique V ups I actually lifted a lot higher and almost made contact with knee and elbow, that was awesome, and last by not least I kept going on mason twist and did not fall till 53, I did an extra 3! YEAH BRING IT!! Then to top it off, I placed myself on the floor on plank with the elbows on the floor, it works on your abs, and stayed there for close to 1min, oh man my abs were burning, so nice :o)
Alright so tomorrow I have Plyometrics.
Thank you for your time:
Mike
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