Again I got home around noon, I was suppose to go get some blood test done, but I figured I would do it tomorrow because your not allowed to lift things for a while and I would be doing pull ups, the test is not necessary for another 3 weeks, therefore it’s ok, if your wondering it’s a test I get done every 6 months to check for cancer markers, to make sure no cancer has returned, so far so good in 4 years, and this visit to the oncologist will mark 4.5 years of cancer free.
OK so today there was someone sleeping and I was not able to workout till 6pm, around 4:30pm I was restless and I wanted to do something so I did crunches with 20lbs of weight LOL plus some other ab exercises, then I rested a bit and around 5:10pm I went for a 35min speed walk and then came home to workout at 5:50 because they finally got up LOL
Lets see how I did…
Legs & Back:
Results Chart:
| 01 Balance Lunge | RL | 25 | LL | 25 | +0 |
| 02 Calf Raise Squat | R | 25 | W | 20 | +0 |
| 03 Reverse Grip Chin-Ups | NC1 | 15 | C1 | - | +2 |
| NC2 | 15 | C2 | - | +2 | |
| 04 Super Skater | RL | 25 | LL | 25 | +0 |
| 05 Wall Squat (sec) | S | 90 | - | - | +0 |
| 06 Wide Front Pull-Ups | NC1 | 13 | C1 | - | +2 |
| NC2 | 12 | C2 | - | +1 | |
| 07 Step Back Lunge | RL | 20 | W | 20 | +0 |
| LL | 20 | W | 20 | +0 | |
| 08 Alternating Side Lunge | R | 25 | W | 0 | +0 |
| 09 Closed Grip Overhand Pull-Ups | NC1 | 12 | C1 | - | +2 |
| NC2 | 12 | C2 | - | +1 | |
| 10 Single Leg Wall Squat (sec) | S | 30 | - | - | +0 |
| 11 Deadlift Squat | LL | 20 | RL | 20 | +0 |
| 12 Switch Grip Pull-Ups | NC1 | 16 | C1 | - | +2 |
| NC2 | 16 | C2 | - | +2 | |
| 13 Three-Way Lunge | RL | 5 | LL | 5 | +0 |
| 14 Sneaky Lunge | R | 20 | - | - | +0 |
| 15 Chair Salutations (sec) | S1 | 30 | - | - | +0 |
| S2 | 30 | - | - | +0 | |
| 16 Toe-Roll Iso Lunge | RL | 20 | LL | 20 | +0 |
| 17 Groucho Walk | R | 40 | - | - | +0 |
| 18 Calf Raises | R | 75 | W | 20 | +0 |
| 19 80/20 Cyber-Speed Squat | RL | 30 | LL | 30 | +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
- R = Reps
- S = Seconds
- NC = No Chair Assist
- C = Chair Assist
- RL = Right Leg
- LL = Left Leg
- W = Weight
Well after a 35min speed walk doing legs makes a difference LOL, So I will say I brought it cause I felt it, now there are no extra reps, it is what was asked to do and it is what I did, now the pull ups are a different story.
I love doing pull ups now after I can do them LOL, so I started strong and did 15 right off the bat and then I hung there for the rest of the time, it felt so awesome! My mind set on pull ups now every time I do the same set is I have to do at least an extra 2 pull ups then the ones I did last time. Some times I have to take a small pause in order to complete this but as Tony says, that’s ok. The important part is the struggle with the last few, and I will tell you I felt it, so I know I brought it. The switch grip pull ups I always seem to do more because when you switch hands I find it’s like a mini break so it helps you do more.
Ab Ripper X:
Results Chart:
| Day 17 | Day 19 | 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 | 75 | 75 | +0 |
| Total Crunches | 430 | 430 | +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
Like I mentioned earlier I had done some crunches with 20lbs worth of weight around 4:30pm plus some other ab exercises LOL so I guess it was time to workout my abs yet again LOL and to top it off it is tough to do after doing Legs & Back, but it is getting easier for me to do after this routine, but thanx to the extra bit of workout, I felt the first 80 quite nicely, and by the time I was doing hip rock and raise, it was burning really good and it felt AWESOME!!
Once I was done I did elbow plank with a small crunch action as well, oh man I really finished up the burn. That was awesome.
Tomorrow I have Kenpo X.
Thank you for your time:
Mike
PS: Sorry I still have not worked on a calendar, I was thinking of just making a simple one considering I am already 3 weeks in to the workout LOL, We shall see.
No comments:
Post a Comment