Legs & Back is a routine I see every week, it was part of both Phase I and Phase II so I will see it every week. For some reason it is not a huge favorite, I think it’s because of my lack of weights, I wish I had lighter weights I could use for all exercises, holding the 20s for a long period of time gets tiring LOL. Also Pull ups mentally seem to have become a challenge, which I am trying to fight, I wish I would have never used the chair, as I don’t think I ever did that properly and I assisted myself to much. So again today no chair, and hang as much as I can for as many reps as I can.
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 | 2 | C1 | - | 15 | -13 |
| NC2 | 2 | C2 | - | 15 | -13 | |
| 04 Super Skater | RL | 25 | LL | 25 | 25 | +0 |
| 05 Wall Squat (sec) | S | 90 | - | - | 90 | +0 |
| 06 Wide Front Pull-Ups | NC1 | 2 | C1 | - | 15 | -9 |
| NC2 | 2 | C2 | - | 15 | -9 | |
| 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 | 2 | C1 | - | 15 | -12 |
| NC2 | 2 | C2 | - | 15 | -12 | |
| 10 Single Leg Wall Squat (sec) | S | 30 | - | - | 30 | +0 |
| 11 Deadlift Squat | LL | 20 | RL | 20 | 20 | +0 |
| 12 Switch Grip Pull-Ups | NC1 | 2 | C1 | - | 15 | -12 |
| NC2 | 2 | C2 | - | 15 | -12 | |
| 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
First thing I will mention is that for legs the reps are already set and asked for, they don’t seem to ask for max reps. So I don’t really have extra, and if I did I would go over the time. The only exercise that is asked to do max reps is pull ups. You will notice that again I dropped the numbers down to 2. What I did as mentioned earlier is I gave myself a small boost with my feet up, when I pulled myself all the way up, I stopped, held myself at the top as much as I could and then lowered myself slowly, I did that like anywhere between 4 to 6 times each. Since I am helping myself up with a small jump I am counting that as 2, until I can either do it more than 6 times or I can actually do the pull ups and start counting some real ones. This I feel more than with the chair.
The first time I did this routine, when I went to take a shower I could not lift my legs over the bath tube LOL. It has not been like that for a while, yes I feel the burn and it seems to be working, but I am sure I could get a lot more if I had some proper weights. However the workout was till great, I still did my best and brought it, I put in my effort and I felt the burn and that’s what matters.
Ab Ripper X:
Results Chart:
| Day 59 | Day 61 | 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 | 60 | 60 | +0 |
| Total Crunches | 372 | 372 | +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
OK so it seems that I had no improvement today, uhm NOT!!! LOL I did, so what did I do different today…
Again the Seated bicycles, I lifted my hand up, again it felt awesome. The corssed leg/wide leg sit-up, here I crossed my legs to try it out, yeap, it sure is a lot harder, I was able to do about 12 like that, then I placed my legs on wide leg position and finished it off, I really felt it more as well.
The Hip rock and raise and the pulse ups, I tried my best to lift my hips off the floor as high as possible, oh man you really feel that on your lower abs.
Oblique V ups, again the feet did not touch the floor, that was also awesome and last but not least I did mason twist all the way through to 60, and then fell over, I so thought I was going to pass 60 as well, I was going good and then I fell over LOL.
So today was pretty good, still working on my form and on those darn pull ups. But always moving forward :o)
Tomorrow I have Kenpo X.
Thank you for your time:
Mike
No comments:
Post a Comment