Alright today I worked out at 10:30am, I had a B-Day party to go to for a 90 year old family member at 2pm and it’s not every day you get to go to one of those, I will also mention that I cheated a bit on food there and well this week food wise might have another 2 little cheat days, so I will have to workout hard to compensate :o)
Also today for the exercises that required the dumbbells I tried the new resistance bands and all I have to say is DAMN! LOL Besides the factor that I killed myself big time today which means I BROUGHT IT!!! Check it out!
Chest & Back:
Result Chart:
| 01 Standard Push-Ups | N1 | 50 | K1 | - | +5 |
| N2 | 40 | K2 | 10 | +5 | |
| 02 Wide Front Pull-Ups | NC1 | 11 | C1 | - | +3 |
| NC2 | 10 | C2 | - | +2 | |
| 03 Military Push-Ups | N1 | 30 | K1 | - | +5 |
| N2 | 20 | K2 | 10 | +5 | |
| 04 Reverse Grip Chin-Ups | NC1 | 12 | C1 | - | +2 |
| NC2 | 12 | C2 | - | +2 | |
| 05 Wide Fly Push-Ups | N1 | 40 | K1 | - | +5 |
| N2 | 32 | K2 | 8 | +5 | |
| 06 Closed Grip Overhand Pull-Ups | NC1 | 10 | C1 | - | +2 |
| NC2 | 10 | C2 | - | +2 | |
| 07 Decline Push-Ups | N1 | 30 | K1 | - | +5 |
| N2 | 28 | K2 | - | +3 | |
| 08 Heavy Pants | R1 | 13 | W | 30 | -7 |
| R2 | 10 | W | 30 | -10 | |
| 09 Diamond Push-Ups | N1 | 23 | K1 | 2 | +5 |
| N2 | 25 | K2 | - | +5 | |
| 10 Lawnmowers | R1 | 10 | W | 30 | -10 |
| R2 | 10 | W | 30 | -10 | |
| 11 Dive-Bomber Push-Ups | N1 | 18 | K1 | - | +3 |
| N2 | 16 | K2 | - | +2 | |
| 12 Back Flys | R1 | 20 | W | 20 | +0 |
| R2 | 20 | W | 20 | +0 |
Reading the chart:
- Last column is the difference in reps since the last time I did this workout:
- Green = More Reps then last time
- Red = Less Reps then last time
- N# = No knee
- K# = Using Knees
- NC = No Chair
- C = With Chair assist
- R = Reps
- W = Weight
Oh man what a workout today, it was so AWESOME!! Again I did not listen to pace myself on round one, all I can think of was 5 more pushups; well man oh man I pushed and huffed those 5 more, I was so pumped and sore LOL but hey the harder you work the more results you get. It was so intense that on the second round I had a hard time trying to keep up, I had to do more with my knees then before LOL
Pull ups, Oh man I am so improving at this big time, for sure I am still climbing, it was tough because the push ups alone were killing me LOL but I hit that bar hard, plus I did my hang time. I am so proud of myself for getting so far with these pull ups.
When I reached the segment to use weights like heavy pants, you will notice that the numbers of reps went down but check out the weight, I used the new resistance bands and I marked it as 30lbs, since I have to do a loop in order to bend and use them, so added 1 to the normal 29lbs they already have to begin with. I am not sure how much weight they created but man I felt it, I really had to pull, even for lawnmowers and that is what you want, I can even make the loop smaller if I need to, so that is awesome. I got to play with it before Monday LOL. I was not able to use them for back flies, they were to heavy after wrapping them around my legs, so I kept the 20’s for that.
Ab Ripper X:
Results Chart:
| Day 13 | Day 15 | Difference | |
| In & Out | 80 | 80 | +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 | 26 | 26 | +0 |
| Oblique V-Up | RS25 LS25 | RS25 LS25 | RS+0 LS+0 |
| Leg Climb | RS12 LS12 | RS12 LS12 | RS+0 LS+0 |
| Mason Twist | 70 | 70 | +0 |
| Total Crunches | 425 | 425 | +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
I was pretty toast already, the bands added the extra pumped effect on my back and all the push ups and pull ups I was pulling really had me going. The first thing in my mind when I started this round of Ab Ripper X was I have to do at least the same amount as last time. I fought it but I did it, by the time I was done I was ready to puke LOL
Man oh man I brought it today for sure, and I am glad I did because I am eating some things that are not all that great for me, however I am not eating a lot of it but it’s still trans fats and bad carbs. I think I got my metabolism at high gear now so I think it should not affect me as much, we shall see when this week ends.
Tomorrow I will be going up to the cottage for the day to celebrate my B-Day early with some friends, I hope to be back home in time to do some Plyo, we shall see, it’s a 2hr car ride, if not then I will shift the workouts again.
Thank you for your time:
Mike
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