Day 80 – Back & Biceps + Ab Ripper X

WOOHOO 10 days left + 1 for fit test and x stretch and I will take pics then on the 11th day :o)

I woke up early today and was sore on my legs a bit, which is fantastic because it means yet again I brought it with Plyo.

It was an amazing beautiful day here today so we went out for a walks. I pretty much walked all day, then I went to see the doctor at 4:30pm for a physical, I wanted one to see how I am doing and I scheduled it 2 weeks ago. My doctor saw me then, and had told me I looked thinner and healthier. When he saw me again today he looked at me and said “Wow you seem a bit thinner then last time, did you loose weight again?”, I said “Yes about another 10lbs since then, give or take” and then proceeded to tell me “This program really seems to be working out for you”, I totally agreed.

Well making the long story short, it turns out that my blood pressure is now normal, I have had a bit higher than normal blood pressure for a long time now. My heart sounds fantastic, my lungs do too, I am asthmatic as I had mentioned before, not chronic though, and I have had no need for inhalers at all, my sleep apnea is slowly getting better the air pressure on the machine keeps going down. Doctor also tells me the color of my skin now looks really healthy as well, he said he might start recommending this program to other people he might think can take advantage of it and better their life and health, so now a real doctor I know is going to recommend the program, I hear this in commercials and I think I wont believe that until my doctor says that, and well now it happened LOL.

So all of that was fantastic news, he is doing a full blood work on me as well to make sure everything is proper there too, but he believes it should be from everything he saw and checked today, also he told me next April I should celebrate, it will be 5 years cancer free and those are amazing news :o)

Well I got home around 6:30pm and I was not home alone, and someone was sleeping, but I still worked out at 7pm, just had to be careful with noise that’s all.

Lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	7	C		10	+3.5
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	20	W	20	20	+3
	LA	20	W	20	20	+3
05 Switch Grip Pull-Ups	NC	8	C		10	+6
06 Elbows-Out Lawnmowers	RA	20	W	20	20	+0
	LA	20	W	20	20	+0
07 Standing Bicep Curls	R	20	W	20	20	+3
08 One-Arm Concentration Curls	RA	10	W	20	15	+1
	LA	10	W	20	15	+1
09 Corn Cob Pull-Ups	NC	4	C		4	+2
10 Reverse Grip Bent-Over Rows	R	20	W	20	20	+0
11 Open Arm Curls	R	17	W	20	20	+2
12 Static Arm Curls	R	16	W	20	15	+0
13 Towel Pull-Ups	NC	4	C		4	+2
14 Congdon Locomotives	R	40	W	20	40	+0
15 Crouching Cohen Curls	R	15	W	20	15	+2
16 One-Arm Corkscrew Curls	R	20	W	20	20	+0
17 Chin-Ups	NC	3	C		10	+1
18 Seated Bent-Over Back Flys	R	20	W	20	20	+0
19 Curl-Up/Hammer Downs	R	17	W	20	20	+4
20 Hammer Curls	R	20	W	20	20	+2
21 Max Rep Pull-Ups	NC	5	C		10	+3
22 Superman	R	All			All	+0
23 In-Out Hammer Curls	R	11	W	20	15	+1
24 Strip-Set Curls	R1	15	W1	20	14	+1
	R2	15	W2	20	14	+1
	R3	15	W3	H+M+L	14	+1
	R4	15	W4	H+M+L	14	+1

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+ L=Heavy + Medium Resistance Band + Light

I brought it again here for sure, some stuff I had no time to do more and some that is all he says to do. Now the pull ups, I am so excited I am doing more of them and I look forward to doing them too, which is fantastic because before it was like oh man I really hate these and don’t want to do them LOL.

As usual I added an extra 2 pull ups for several times of hang time, and I am hanging for a lot longer now and I am still hanging at the top and halfway. The corn cobs, I actually managed to 2, they were not very pretty lol but they were real and were my first ones with out the chair, so I was really excited, WOOHOO! and to think those were the last corn cobs for this round LOL oh well but at least I can say I did them YEAH BRING IT!!

The last set of strip set curls, I used the 20’s twice this time then I used all my bands LOL.

When I went to pick up my wife at 9pm today at Wal-Mart I went and tried a 35lb dumbbell and I was able to curl it  twice on each arm and felt I could have done the 8 to 10 reps, however I was not going to curl there in the middle of the store LOL so I know what I need to get.

Ab Ripper X:

Results Chart:

	Day 78	Day 80	Difference
In & Out	60	60	+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	68	70	+2
Total Crunches	390	392	+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

After walking so much today, it seems I felt my abs a bit more while doing this routine. So far there is no new development still working on perfecting form and making sure I can maximize the exercise.

Mason twist I shot for 70 again and this time I made it and fell over exactly at 70 LOL, then I used the roller and rolled 15 times, the last roll I stayed extended for about 30sec to feel the burn and when I fell on my elbows I did elbow plank for another 30sec or so and kept the burn going, it was awesome!!

So hell yeah another day that I brought it yet again, WOOHOO!!

Tomorrow I have Yoga and that I can do whenever I want, because it’s pretty quite, except for the ohms LOL.

Thank you for your time:

Mike