OMG today was an exciting day for me :o)
But before we get to why, I thought I was going to have issues today instead. I think I over stretched my left leg, I did not feel an issue when I was done Yoga, but I felt a pain on my left leg, on the ligament behind the knee (left side, or outer ligament) late at night. Ii just came out of no where and started hurting like crazy. I was disappointed, I thought, well it may be gone by tomorrow. I woke up and it was still there, I was like, “Crap!”. I tried some downward dog calf stretches and nothing. I went to work and after being on my feet for about 3 hrs the pain went away. There was a very faint feeling that I use to have pain there as a reminder but nothing major. I got home and decided to wait for a while to workout just in case.
I started the warm up a little on the safe side but it just felt very faint, so I upped the intensity and it stayed the same so I ignored it and I had the most amazing workout instead of what I thought would be a modified workout ,YEAH!!, and why was it so amazing, well for starters I was able to do some pull ups for the first time in a long time. OH YEAH!!! BRING IT!!!!
So lets see how I did…
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 | 5 | C1 | - | 15 | +3 |
| NC2 | 4 | C2 | - | 15 | +2 | |
| 04 Super Skater | RL | 25 | LL | 25 | 25 | +0 |
| 05 Wall Squat (sec) | S | 90 | - | - | 90 | +0 |
| 06 Wide Front Pull-Ups | NC1 | 4 | C1 | - | 15 | +2 |
| NC2 | 3 | C2 | - | 15 | +1 | |
| 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 | 4 | C1 | - | 15 | +2 |
| NC2 | 3 | C2 | - | 15 | +1 | |
| 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 | 4 | C1 | - | 15 | +2 |
| NC2 | 3 | C2 | - | 15 | +1 | |
| 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 so in legs there is no increase in reps as that is what is ask for on the DVD, so I am working on form and getting lower on the squats. But after my excitement started I even put a bit more intensity to it, YEAH!.
OK so when I reached reversed grip pull ups, which are the first set of pull ups, I figured I wont jump since my arms are slightly bent I will pulls my self up, and I did, then I let myself go down slowly until I was 3/4 of the way down and did not feel the need to let go so I pulled back up, and hey I went back up and back down and again 3/4 of the way down and bam back up then I could no more LOL so I pulled up and hung for as long as I could and did that a couple of times. And as you know I am counting the hangs as 2 pull ups.
As you can see I was able to repeat it a couple of times, I added 2 to every time I did it, by the end I was running out of gas but I could not wait to go back on the bar again each time and try. At times when I was hanging, I was doing it half way with my arms and forearms forming 90 degree angle, and just stayed there for 10 or 15 sec at a time, and I can feel my back muscles and the top of my chest burning, AWESOME!! I guess this is what I should have done to begin with, well now I know LOL
Needless to say after being so excited, I so kicked the pants out of this workout and I sweat buckets because of it LOL
Can you tell I am excited, YEAH BRING IT!!!!
Ab Ripper X:
Results Chart:
| Day 66 | Day 68 | 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 | 62 | +2 |
| Total Crunches | 372 | 374 | +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
- F = Forward
- R = Reverse
- RS = Right Side
- LS = Left Side
So again working on form to make sure I get the most out of this workout. And again the routines with the most improvements was the hip rock and raise and pulse up, I lifted my entire lower back of the ground each and every time, almost only shoulders on the ground and no inertia from the legs for help, oh man that burns like crazy and it feels so darn good :o)
Mason twist, I was able to keep going and fell down at 62 reps, oh yeah I passed 60 finally LOL.
So what did I do after, well I was so into it today that I took a 20lb dumbbell and placed it on top of my chest and did some crunches, the type that you just raise the shoulders of the floor. Then I did elbow blank, but this time I placed my elbows upwards a bit more, so farther out, in order to make the abs work a bit harder, then I moved my hips up and down a bit to add some intensity to it, did that for about 1min.
Man on man, so I thought that today was going to be messed and it turned out amazing, it just goes to show you that you never know, you should just push play and see what happens, don’t know how many times I have told you guys that I felt like not doing it and it turns out even better LOL.
Alright so tomorrow I have Kenpo X, YEAH! this will be fun!
Thank you for your time:
Mike
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