WOOHOO Week 10 day 3 down, oh yeah! I worked out around 2:15pm today. This is a workout where I wish I had heavier weights to do less reps and grow more muscle, but for now I will continue to look at it as weight loss. I also added my resistance bands together, I took my heavy one and added it to the medium one, and guess what, still not enough LMAO! damn those things where cheap, their good for a starting point, but now I need some really heavy ones instead LOL.
So lets see how I did today
Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | 3.5 | C | 10 | ||
| 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 | 17 | W | 20 | 15 | +2 |
| LA | 17 | W | 20 | 15 | +2 | |
| 05 Switch Grip Pull-Ups | NC | 2 | C | 10 | ||
| 06 Elbows-Out Lawnmowers | RA | 20 | W | 20 | 20 | +0 |
| LA | 20 | W | 20 | 20 | +0 | |
| 07 Standing Bicep Curls | R | 17 | W | 20 | 15 | +2 |
| 08 One-Arm Concentration Curls | RA | 9 | W | 20 | 15 | +1 |
| LA | 9 | W | 20 | 15 | +1 | |
| 09 Corn Cob Pull-Ups | NC | 2 | C | 4 | ||
| 10 Reverse Grip Bent-Over Rows | R | 20 | W | 20 | 20 | +4 |
| 11 Open Arm Curls | R | 15 | W | 20 | 15 | +3 |
| 12 Static Arm Curls | R | 16 | W | 20 | 15 | +0 |
| 13 Towel Pull-Ups | NC | 2 | C | 4 | ||
| 14 Congdon Locomotives | R | 40 | W | 20 | 40 | +0 |
| 15 Crouching Cohen Curls | R | 13 | W | 20 | 15 | +3 |
| 16 One-Arm Corkscrew Curls | R | 20 | W | 20 | 15 | +5 |
| 17 Chin-Ups | NC | 2 | C | 10 | ||
| 18 Seated Bent-Over Back Flys | R | 20 | W | 20 | 20 | +0 |
| 19 Curl-Up/Hammer Downs | R | 13 | W | 20 | 15 | +2 |
| 20 Hammer Curls | R | 20 | W | 20 | 15 | +0 |
| 21 Max Rep Pull-Ups | NC | 2 | C | 10 | ||
| 22 Superman | R | All | All | +0 | ||
| 23 In-Out Hammer Curls | R | 10 | W | 20 | 10 | +3 |
| 24 Strip-Set Curls | R1 | 14 | W1 | 20 | 14 | +0 |
| R2 | 14 | W2 | H+M+ | 14 | +2 | |
| R3 | 14 | W3 | H+M+ | 14 | +2 | |
| R4 | 14 | W4 | H+M+ | 14 | +2 |
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+ M+=Heavy + Medium Resistance Band + a Loop
OK so again no chair on the pull ups, using a slight small jump to pull myself up and hang as much as I can, however I managed to do 1.5 real ones YAY!! but still I have no idea why I am having such a hard time on something I use to do before (15yrs ago LOL), but hey I keep trying, but at least my back was sore, so I am doing something right, WOOHOO.
The 20lbs are good for some routines but not for others. However I still did my best and tried to feel the burn as much as possible and my biceps were nice and pumped by the end so again I managed to work them out good.
At the end I added the Heavy + Medium Resistance Band + using a loop, this seemed to feel better, and I managed to pump 14 reps for each of the last 3, it felt good.
Ab Ripper X:
Results Chart:
| Day 64 | Day 66 | 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
This workout is still fantastic even though I have not increased the number of reps. I am still working on form, which is fantastic because it makes me feel it more.
The hip rock n raise and the pulse ups, I did not think I could get my hip higher then I did last time but I did LOL, and no inertia from the legs used, I so felt the burn in my abs.
The Oblique V ups I am trying to make contact with my elbow and knees but it has not happened yet.
Mason twist I fell out on rep 55 and I had to get back up and finish to 60, then I again did elbow plank and held it for about 1min to finish feeling the burn.
I have been considering doing Ab Ripper X twice the days I have it scheduled, once in the morning and once after my workout, but I will consider it depending on the time, right now I am teaching at 8am so it’s a bit tough, but at the same time I really want to get rid of the left over fat, or I could try to repeat the routine right after I am done, hmmm I will think of something for sure, but I want to get the most of the 3.5 weeks I have left, oh yeah that’s all I have left for 90 days WOOHOO!!
Tomorrow I have Yoga X.
Thank you for your time:
Mike
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