Today and possibly the for the next couple of days I will spend it moving some tables with computers around, lots of heavy stuff, basically I worked out all day LOL then I went out for a bit and came home to workout at 7pm.
Lets See…
Shoulders & Arms:
Results Chart:
| 01 Alternating Shoulder Presses | R1 | 15 | W | 20 |
| R2 | 15 | W | 20 | |
| 02 In & Out Bicep Curls | R1 | 16 | W | 20 |
| R2 | 16 | W | 20 | |
| 03 Two-Arm Tricep Kickbacks | R1 | 10 | W | 20 |
| R2 | 10 | W | 20 | |
| 04 Deep Swimmer's Presses | R1 | 11 | W | 20 |
| R2 | 10 | W | 20 | |
| 05 Full Supination Concentration Curls | R1 | 13 | W | 20 |
| R2 | 15 | W | 20 | |
| 06 Chair Dips | R1 | 30 | ||
| R2 | 30 | |||
| 07 Upright Rows | R1 | 13 | W | 20 |
| R2 | 13 | W | 20 | |
| 08 Static Arm Curls | R1 | 16 | W | 20 |
| R2 | 16 | W | 20 | |
| 09 Flip-Grip Twist Tricep Kickbacks | R1 | 6 | W | 20 |
| R2 | 6 | W | 20 | |
| 10 Seated Two-Angle Shoulder Flys | R1 | 14 | W | 20 |
| R2 | 14 | W | 20 | |
| 11 Crouching Cohen Curls | R1 | 10 | W | 20 |
| R2 | 11 | W | 20 | |
| 12 Lying-Down Tricep Extensions | R1 | 8 | W | 20 |
| R2 | 10 | W | 20 | |
| BONUS ROUND | ||||
| 13 In & Out Strait Arm Shoulder Flys | R1 | 9 | W | 20 |
| R2 | 7 | W | 20 | |
| 14 Congdon Curls | R1 | 14 | W | 20 |
| R2 | 13 | W | 20 | |
| 15 Side Tri-Rises | LA | 25 | RA | 25 |
| LA | 25 | RA | 25 |
Reading this chart:
- R = Reps
- W = Weight
- LA = Left Arm
- RA = Right Arm
First thing I will say is that I really need some heavier weights for my biceps. I did not feel it as much on my biceps as I did on my shoulders and triceps for sure, so many reps with a lighter weight just gets you tired instead of getting pumped, but I am sure that I will change soon; but I did my best and forgot about the rest.
The next thing is I used my 20s for everything here, even for triceps, I use to be scared using the 20s, I did it once, and my form was not that great, but today I kept my form and as soon as I lost the form I stopped, but it felt great. The crouching cohen curls are tough but the 20s do seem to give me results on this exercise.
The chair dips, man my legs were nice and far out, I had a fantastic form, I went down pretty low and I squeezed out 25 that was so awesome.
Side Tri Rises, this is another one that was cool for me, max I had done was either 18 or 20, I so pushed 25 each time and it felt really good, OH YEAH!!
Ab Ripper X:
Results Chart:
| Day 1 | Day 3 | 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 | 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 | 60 | 60 | +0 |
| Total Crunches | 395 | 395 | +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
It seems I did the same thing as 2 days ago, but don’t let the numbers fool you, it’s all about the form.
So what did I do different. Well to begin with, the crossed leg/wide leg sit-ups I use to do them wide leg, and only tried once to do them crossed leg and only did half of them that way, well this time I did the entire set, and I felt the burn big time and that’s when it really started. I wanted to keep the burn going, when I did hip rock and raise I lifted my shoulders as high as I could, made sure me feet would touch the floor and when it came up that the legs did not help me, then I lifted my hips as high as possible, oh man it was burning so good, I just kept going and I was so happy to go right in to pulse ups, because I did the same thing and the burn just kept coming, OH YEAH!! after that, they abs just kept constantly burning, I was in pain and happy LOL.
Leg climb, I was in a row and I was not about to loose the burn so I did these the hard way, bent my leg and did not use my hands to climb my leg, just went up and touched my toes, Oh it was so awesome.
Mason twist, I so wanted to surpass the 60 again but darn I was burning and I did my best to make it to 60 and fell over.
So I so brought it here, OH YEAH!!!
My biceps were the only place I did not feel I brought it, but shoulders and triceps I did.
Tomorrow I have Yoga X and I can’t wait, I really like this DVD.
Thank you for your time:
Mike
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