Today continues the moving around of tables and computers, basically working out at work LOL, and then I come home to do what? Legs & Back LOL OH Yeah that’s what it’s all about, working out. Lets see what happened…
Legs & Back:
Results Chart:
| 01 Balance Lunge | RL | 25 | LL | 25 |
| 02 Calf Raise Squat | R | 25 | W | 20 |
| 03 Reverse Grip Chin-Ups | NC1 | 11 | C1 | - |
| NC2 | 9 | C2 | - | |
| 04 Super Skater | RL | 25 | LL | 25 |
| 05 Wall Squat (sec) | S | 90 | - | - |
| 06 Wide Front Pull-Ups | NC1 | 9 | C1 | - |
| NC2 | 7 | C2 | - | |
| 07 Step Back Lunge | RL | 20 | W | 20 |
| LL | 20 | W | 20 | |
| 08 Alternating Side Lunge | R | 25 | W | 0 |
| 09 Closed Grip Overhand Pull-Ups | NC1 | 7 | C1 | - |
| NC2 | 6 | C2 | - | |
| 10 Single Leg Wall Squat (sec) | S | 30 | - | - |
| 11 Deadlift Squat | LL | 20 | RL | 20 |
| 12 Switch Grip Pull-Ups | NC1 | 10 | C1 | - |
| NC2 | 12 | C2 | - | |
| 13 Three-Way Lunge | RL | 5 | LL | 5 |
| 14 Sneaky Lunge | R | 20 | - | - |
| 15 Chair Salutations (sec) | S1 | 30 | - | - |
| S2 | 30 | - | - | |
| 16 Toe-Roll Iso Lunge | RL | 20 | LL | 20 |
| 17 Groucho Walk | R | 24 | - | - |
| 18 Calf Raises | R | 75 | W | 20 |
| 19 80/20 Cyber-Speed Squat | RL | 30 | LL | 30 |
Reading this Chart:
- R = Reps
- S = Seconds
- NC = No Chair Assist
- C = Chair Assist
- RL = Right Leg
- LL = Left Leg
- W = Weight
Legs so far is pretty much the same, I would like some lighter weight, it’s not easy to do some of it with the 20’s and it’s not that I can’t handle the weight, it’s balance on some of them, like step back lunge, it’s not easy to balance some times. Now I still brought it for sure.
Now check out the pulls ups, oh man, they are getting better, what a start 11 pull ups WOOHOO!, before I use to have problems with the pull ups and I never really looked forward to routines that contained pull ups, now I can’t wait to do them. I tell you that hang time that I use, is really really helping me big time, I feel my back sore, therefore it is working, so that is so awesome.
The last thing here I will mention today is the 80/20 Cyber speed squat, I do the 15 normal and 15 jumping, it’s like a bit of plyo here.
I will say after all the work I did today and a workout like this, it is awesome, especially those pull ups, I think I would mention that I did a total of 71 pull ups and this coming from a guy who started doing pull ups only in the last 3 weeks of my first round so basically a month ago, I was doing 0 pull ups and now a month later after I found out what helped me, 71 in a routine, I am really proud of myself, I am planning on possibly creating some videos with some tips that have helped me get to where I am, will take some time, plus I have to wait till I have the time LOL but let me know if this would be something that interest you.
Ab Ripper X:
Results Chart:
| Day 3 | Day 5 | Difference | |
| In & Out | 60 | 70 | +10 |
| 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 | 405 | +10 |
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, I decided to increase in & out again, so I did 70 to begin with, to try and get a quick burn. I will mention that both in & out and seated bicycles I keep my hands lifted.
Again I kept my legs crossed on crossed leg/wide leg sit ups, and I felt it, it’s tough since I can’t use my legs to help me get back up but therefore it feels fantastic.
Needless to mention that hip rock and raise and pulse ups I pushed my hips as high as possible, while my head and shoulders were a bit up.
Leg climb, again no climbing of the leg, just getting up and touching the toes.
Mason twist, I was so beat, it’s hard to do ab ripper x after doing legs, your legs really hurt during the first 3 exercises. Well I fell over around 54, so I got back up right away and finished it to 60.
Well today was an awesome workout for sure, tomorrow I have Kenpo X, fun fun fun!! and no, I won’t need no stinking break LOL.
Thank you for your time:
Mike
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