This week at work all I have to do is teach, so no working out due to moving things around LOL. Today I worked out at 4pm, and I thought it was awesome, Lets see why… :o)
Shoulders & Arms:
Results Chart:
| 01 Alternating Shoulder Presses | R1 | 10 | W | HML | -7 |
| R2 | 11 | W | HML | -6 | |
| 02 In & Out Bicep Curls | R1 | 16 | W | 30 | +0 |
| R2 | 16 | W | 30 | +0 | |
| 03 Two-Arm Tricep Kickbacks | R1 | 14 | W | 20 | +2 |
| R2 | 14 | W | 20 | +2 | |
| 04 Deep Swimmer's Presses | R1 | 12 | W | 20 | +0 |
| R2 | 12 | W | 20 | +1 | |
| 05 Full Sublimation Concentration Curls | R1 | 10 | W | 30 | -4 |
| R2 | 10 | W | 30 | -5 | |
| 06 Chair Dips | R1 | 30 | -3 | ||
| R2 | 35 | +5 | |||
| 07 Upright Rows | R1 | 15 | W | 20 | +0 |
| R2 | 15 | W | 20 | +0 | |
| 08 Static Arm Curls | R1 | 16 | W | 30 | +0 |
| R2 | 16 | W | 30 | +0 | |
| 09 Flip-Grip Twist Tricep Kickbacks | R1 | 12 | W | 20 | +2 |
| R2 | 12 | W | 20 | +4 | |
| 10 Seated Two-Angle Shoulder Flys | R1 | 16 | W | 20 | +0 |
| R2 | 16 | W | 20 | +0 | |
| 11 Crouching Cohen Curls | R1 | 8 | W | 30 | -6 |
| R2 | 8 | W | 30 | -6 | |
| 12 Lying-Down Tricep Extensions | R1 | 12 | W | 20 | +0 |
| R2 | 12 | W | 20 | +0 | |
| BONUS ROUND | |||||
| 13 In & Out Strait Arm Shoulder Flys | R1 | 10 | W | 20 | +1 |
| R2 | 10 | W | 20 | +1 | |
| 14 Congdon Curls | R1 | 9 | W | 30 | -7 |
| R2 | 10 | W | 30 | -6 | |
| 15 Side Tri-Rises | LA | 35 | RA | 35 | +5 |
| LA | 35 | RA | 35 | +5 |
- 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
- R = Reps
- W = Weight
- LA = Left Arm
- RA = Right Arm
- HML = High + Medium + Low Resistance Band (The old ones)
First I will say, the reps don’t look all that impressive with all that red up there LOL but if you look at the weight you will see why, the weight has increased YAY!!! I used my new black resistance band, which goes from 29lbs to 100lbs. Now I put 30 because I was not sure how to mark it, here is what I did.
I did not use the resistance band like they do on the DVD, instead of stepping on it with one foot, I used both feet, that created a bit of extra tension, when he asked for 16 reps I placed my legs closer together to release some more tension and when he said 8 to 10 or 14 to 15 reps, I spread my legs a bit to create more tension and that is how it caused me to do around 9 or 10 reps instead, I also felt this on my back a little as my back has to try and keep me straight while I pull this thing up. Lots of tension with this band for sure, I really felt I was pulling like mad, I could feel it for sure, that was so awesome.
I could not use it for some things because it was to heavy, but man it was awesome. I also figured out that my older 3 bands may not be good for biceps but stretched out pretty far it is a little over 20lbs and that worked for shoulders, at least first exercise.
Now I also figured out by the end of this workout that I should do like I do with the pull ups, a bit of static time, at the end with the congdon curls when I finished my rep, I pulled the bands halfway up and just held them there and that gave me one heck of an extra pump, so I think I will add that next time when I am done with my bicep reps and if there is time left a bit of static hold to get that extra pump. However today was awesome pulling that heavy band, to bad that next week is recovery week LOL now I am looking forward to getting pumped :o)
Now the chair dips, as you can see there is a –3 on the first set, well I raised my leg from the start, this puts extra weight on your arms, but on the second round I fought to do the extra 5 even with the leg raise, YEAH!! BRING IT! :o)
Ab Ripper X:
Results Chart:
| Day 15 | Day 17 | 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 | 75 | +5 |
| Total Crunches | 425 | 430 | +5 |
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
Alright so far not much changed, still enjoying the burn after doing 80 in & outs and using the rest as burners, but today I managed to do an extra 5 mason twist WOOHOO!!! and then I did elbow plank for about 1min to continue feeling it.
Today was awesome workout with the bands, I still have to figure out some better ways of working with them, but I think the two feet on the band is better, it also hurts less as I workout barefooted LOL
Tomorrow I have Yoga X, and it’s also my actual B-Day, so I will come home around noon as I teach in the morning and I will do my Yoga and then go out for the rest of the day with my wife, so tomorrow’s post may be very late or maybe short LOL.
Thank you for your time:
Mike
No comments:
Post a Comment