R2D8 – Chest & Back + Ab Ripper X

Oh man what a workout today!, I so brought it, I felt so nice and pumped even my biceps were a bit pumped from the pull ups, it was so awesome! Lets see…

Chest & Back:

Result Chart:

01 Standard Push-Ups	N1	45	K1	-	+5
	N2	35	K2	10	+5
02 Wide Front Pull-Ups	NC1	8	C1	-	+2
	NC2	8	C2	-	+1
03 Military Push-Ups	N1	25	K1	-	+5
	N2	23	K2	2	+5
04 Reverse Grip Chin-Ups	NC1	12	C1	-	+3
	NC2	10	C2	-	+1
05 Wide Fly Push-Ups	N1	35	K1	-	+5
	N2	30	K2	5	+5
06 Closed Grip Overhand Pull-Ups	NC1	8	C1	-	+2
	NC2	8	C2	-	+2
07 Decline Push-Ups	N1	25	K1	-	+5
	N2	25	K2	-	+5
08 Heavy Pants	R1	20	W	20	+0
	R2	20	W	20	+0
09 Diamond Push-Ups	N1	20	K1	-	+5
	N2	20	K2	-	+5
10 Lawnmowers	R1	20	W	20	+0
	R2	20	W	20	+0
11 Dive-Bomber Push-Ups	N1	15	K1	-	+3
	N2	15	K2	-	+3
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 knees
• K# = Using Knees
• NC = No Chair
• C = With Chair assist
• R = Reps
• W = Weight

Take a look at that start, I will say I did not listen to Tony yet again and did not pace myself on the first round LOL all I could think of was I wanted to do at least 5 more push ups then last time LOL and I did. I will say I really pushed to make sure I did and that was what really pumped me up. I was not sure if I would be able to pull off 5 more on diamond pushups but I did on both rounds.

The Dive bombers are pretty tough so I decided I would round it off to 15 which was another 3 and I was able to pull it off, I tell you that at the end I had a hard time pulling it off I had to take a break in plank position and then continue, but I managed to pull it off.

On the second round for all the push ups that I could not complete the same way I started, I finished the reps with my knees, the wide fly push ups were the last ones I did on my knees and I had a hard time finishing up my reps, I really really had to push.

The Pull ups: OH MAN! I love it now! LOL so different from a little over a month ago, I hated them. My goal this time was to at least add 2 more on each rep plus my hang time, I keep hanging cause it keeps helping me big time. I will say that today I felt I went a lot higher on my first couple of pull ups on each set. I was so excited because I felt my back getting pumped and that is so awesome, at the same time the top of my pecks were getting pumped and some of my arm muscles like biceps and forearms which are also used in the pull ups were getting pumped, since all of this was pumped and sore I knew I was doing the right thing and I was loving it. YEAH BRING IT!! :o)

Ab Ripper X:

Results Chart:

	Day 5	Day 8	Difference
In & Out	70	80	+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	65	+5
Total Crunches	405	420	+15

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 so worked up from chest & back, even though I was tired LOL that I had to do more in & outs then last time and man that was awesome, it gave me a great start to the ab burn. Half way through it, at the end of every set I was almost screaming LOL it felt so good though, all I could think of was YEAH BRING IT!!! When I reached Mason twist I wanted to do at least 70 but I fell over at 65 and I could not get back up LOL and I was so in to it that when I was doing cobra for stretching my abs I started doing some more push ups LMAO!

Needless to say I had one heck of an awesome workout and I BROUGHT IT!! YEAH!!

Tomorrow I have Plyo and I plan to bring it yet again.

Thank you for your time:

Mike