Well today I still feel sore, which is great but also tired for some reason, but hey it’s all about pushing play and saying, there is no tired LOL, so I put on Shoulders and Arms and pushed play and I brought it! YEAH!
Lets See…
Shoulders & Arms:
Results Chart:
| 01 Alternating Shoulder Presses | R1 | 15 | W | 20 | 15 | +3 |
| R2 | 14 | W | 20 | 15 | +5 | |
| 02 In & Out Bicep Curls | R1 | 16 | W | 20 | 20 | +0 |
| R2 | 16 | W | 20 | 20 | +4 | |
| 03 Two-Arm Tricep Kickbacks | R1 | 14 | W | 20 | 15 | +4 |
| R2 | 13 | W | 20 | 15 | +3 | |
| 04 Deep Swimmer's Presses | R1 | 10 | W | 20 | 15 | +2 |
| R2 | 9 | W | 20 | 15 | +2 | |
| 05 Full Supination Concentration Curls | R1 | 16 | W | 20 | 16 | +4 |
| R2 | 16 | W | 20 | 16 | +4 | |
| 06 Chair Dips | R1 | 20 | 20 | +8 | ||
| R2 | 18 | 20 | +6 | |||
| 07 Upright Rows | R1 | 16 | W | 20 | 18 | +4 |
| R2 | 16 | W | 20 | 18 | +4 | |
| 08 Static Arm Curls | R1 | 16 | W | 20 | 16 | +8 |
| R2 | 16 | W | 20 | 16 | +8 | |
| 09 Flip-Grip Twist Tricep Kickbacks | R1 | 8 | W | 20 | 10 | -12 |
| R2 | 8 | W | 20 | 10 | -12 | |
| 10 Seated Two-Angle Shoulder Flys | R1 | 14 | W | 20 | 15 | +4 |
| R2 | 14 | W | 20 | 15 | +4 | |
| 11 Crouching Cohen Curls | R1 | 14 | W | 20 | 15 | +4 |
| R2 | 14 | W | 20 | 15 | +6 | |
| 12 Lying-Down Tricep Extensions | R1 | 8 | W | 20 | 10 | -10 |
| R2 | 8 | W | 20 | 10 | -10 | |
| BONUS ROUND | ||||||
| 13 In & Out Strait Arm Shoulder Flys | R1 | 8 | W | 20 | 10 | -8 |
| R2 | 8 | W | 20 | 10 | -6 | |
| 14 Congdon Curls | R1 | 11 | W | 20 | 15 | -5 |
| R2 | 12 | W | 20 | 15 | -5 | |
| 15 Side Tri-Rises | LA | 18 | RA | 18 | 16 | +8 |
| LA | 15 | RA | 15 | 16 | +5 |
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 is the goals I set for myself.
- R = Reps
- W = Weight
- H = Heavy Resistance Band
- H+ = Increase of tension or weight by adding a loop to the band.
- LA = Left Arm
- RA = Right Arm
OK so I crushed this one as well, OH YEAH!, I am so feeling it right now LOL. First off I want to point out that all the red ones are because I was using the resistance bands before and today I only used my 20lbs dumbbells, so it reduced the reps in that case but it is a lot more weight so that is cool. But everything else went up. Some of them I could have done a couple of more but time ran out, and I don’t have a remote control to pause my computer.
The weakest point for me on this routine are shoulder presses with the 20s, especially when it is combined with another exercise but hey it gives me something to work on.
While my 20s are heavy for triceps and shoulder presses they are not enough for biceps.
The one thing I had not tried was the Lying-Down Tricep Extensions, I wanted to but never had the guts to hang 20lbs dumbbells on the side of head for fear I actually hit my head LOL but I did it today and it was pretty cool, though I was sure to be careful LOL
Ab Ripper X:
Results Chart:
| Day 57 | Day 59 | 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 | 53 | 60 | +7 |
| Total Crunches | 365 | 372 | +7 |
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 again still working on form, it was great. Slowly getting way better at my form, one of the best ones was oblique V ups, I did not touch the floor with my feet, I brought them down about an inch off the floor and back up, that was cool, I will work on doing the same thing with my torso, I felt the workout a lot more by doing this.
Mason Twist, damn I was able to go straight through to 60 reps without falling, well I fell over at 60 or I would have continued LOL
Today’s workout was another awesome workout even though I felt I did not want to put in the DVD and press play, if I wouldn’t I would have missed out on bringing it. So next time that you think about skipping a workout, think that this one could be one of your awesome workouts and if you don’t try it, you wont know and you’ll miss it :o)
Tomorrow I have Yoga X.
Thank you for your time:
Mike
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