R2D52 – Kenpo X

Today I did my Kenpo X at the GYM at work. Before I say anything about today’s workout I will say that the factor of a free GYM at work is not always the best answer for some people, as free GYMs normally don’t have trainers, it is sad to see some people who want to use the GYM come do some cardio, than wonder aimlessly around the GYM try a machine and have horrible form, than walk around and try another and walk around and do something else like a lost puppy and than end up back at a cardio machine because it’s the only machine they really know how to use. The problem is that people don’t take the time to research, if they actually researched the machines and how to they work, researched a workout schedule, things would be a lot easier for them, but hey all they think is, it’s free so I will play around with all the machines and I should lose weight and gain some muscle, the only gain they will get will be an injury from using the machines incorrectly.

Having gotten that out my system, I took green tea again today, and again it was pretty awesome, I had really high intensity and last time I said my intensity was awesome and that the only issue was I was breaking sweats every now and then because of the AC, well this time the AC had no effect LOL I sweat like crazy, I could barely feel the AC and it was pretty cold when I got in there at first, damn I knew that green tea was really making me sweat like mad. I took no breaks as usual but at times I did take the few seconds between exercises while Tony spoke, my heart rate was up there and I was smart enough to listen to my body.

It was an awesome workout, I felt it on my thighs a bit today as well, I think I had an insane intensity while throwing kicks. I really brought it for sure :o)

Tomorrow I have X Stretch or Rest, we shall see if I manage to come home and stretch or I may do house work as I desperately need to move some stuff around.

Thank you for your time:

Mike

R2D51 – Core Synergistics – Oh WOW!

Today I worked out at 10am, now I also decided to try something new. I have been reading about drinking green tea 30min before your workout, that the caffeine can help boost your workout and the green tea can also help increase metabolism and burn more calories. Well I am not huge on caffeine, granted I had my share of it before with pop and once in a blue moon when someone offered me coffee and put it in front of me. And I have not drank pop since I started the workouts, either way I don’t drink much caffeine. So I decided to give it a shot anyways, since this workout has about a 10min warm up, I decided to drink it 20min before. I also did not have much for breakfast other than a nature bar. And oh man, all I have to say is HOLY COW!!

Lets see…

Core Synergistics:

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	60	K1		+5
02 Banana Rolls	R	all			+0
03 Leaning Crescent Lunges	R	24	W	0	+0
04 Squat Run	S	60	W	0	+0
05 Sphinx Push-Ups	N1	20	K1	20	+4
06 Bow To Boat	R	8			+0
07 Low Lateral Skaters	R	20	W	0	+0
08 Lunge & Reach	R	20	W	20	+0
09 Prison Cell Push-Ups	N1	16	K1		+0
10 Side Hip Raise	RL	30	LL	30	+4
11 Squat X-Press	R	30	W	H	+0
12 Plank To Chaturanga Run(sec)	P	30	C	30	+10
13 Walking Push-Ups	N1	44	K1		+0
14 Superman Banana	R	All			+0
15 Lunge-Kickback-Curl-Press	R	20	W		+0
16 Towel Hopping	S	60			+0
17 Reach High & Under Push-Ups	N1	30	K1		+5
18 Steam Engine	R	50			+0
19 Dreya Roll	R	14			+2
BONUS ROUND
20 Plank To Chaturanga Iso	S	30/30			+0
21 The Halfback	R	All			+0
22 Table Dip Leg Raise	R	60			+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
• S = Seconds
• N = No Knee
• K = Knee
• P = Plank
• C = Chaturanga
• W = Weight
• M = Medium Resistance Band
• H = Heavy Resistance Band

I will start by saying that my energy levels were pretty high for not having a good breakfast, also I sweat about 3 times as much than I have every sweat before on this workout, I was sweating like if I was doing Insanity instead, and I started sweating right after the first exercise. A lot of the workouts I did what was asked to do, but I did a lot stronger. And some of them I ran out of time LOL Right off the bat I started with 60 stacked push ups, my chest was about to explode LOL.

At times I had to slow myself down though, I felt my heart beating pretty hard, I did not want to end with a heart attack due to over doing it, so I was smart enough to use the time between exercises to bring my heart rate down, because even though I do not have a heart rate monitor, I knew and I could feel it was way out there.

The prison cell push ups I was taking advantage of the time when he was giving demo to bring my heart rate down that I ran out of time, I could do probably another but I did the same amount as last time.

The plank to chaturanga run for the first time I did all of it, remember that I was never able to do the 3rd chaturanga run, and this time I had no issues going down and just doing it, I was not running really fast but I was still moving my legs and my chest never touched the floor and lasted the entire 30sec, so that was awesome.

This was one heck of a workout, with so much energy and sweat, it was intense. If your a huge coffee drinker not sure how much of a difference it will make for you, but you can give it a try, and by the way I took it plain, I had never had green tea, it was not the best tasting thing with nothing else in it, but hey when something is good for you, forget about the taste and take it LOL.

I will also say that when I was done, I still had adrenalin shakes, I was still going. I have decided that every workout that requires energy I will drink green tea, for except yoga and rest days, so I will be drinking this 4 times a week, only the one time before my workout, we shall see what difference this makes on workouts with weights, which start next week, however, I will start mentioning now, I will have to take a 3 days pause on P90X, it makes me sad but I will be going to the cottage for the long weekend, and I wont be back home till Monday night, the cottage has no running water or electricity, and there will be work to do around the place, so I decided that I will take those days off, if it is not to cold I will substitute for swimming and working around the place :o)

Tomorrow I have Kenpo X, and I will do this at work.

Thank you for your time:

Mike

R2D50 – Yoga X

Did my yoga at 9:20am and it was awesome, there is nothing like Yoga in the morning, nice to just not think about anything but breathing and yoga movements. Making this a short one. The right angle poses again on the left side one I was able to reach and lock my fingers together, pretty far to almost locking my hands, however the right side is still a no go, so far, I got it pat down on one side, this is still a work in progress. Everything else was the same as usual therefore a very good workout.

I went to today’s party, it was nice and all the finger foods, well 90% of them had something to do with shrimp, so it was not bad at all, I drank water and the only bad thing was a very small piece of cake, but tomorrow I have a BBQ to go to, so we’ll see how I do food wise on that one.

Tomorrow I have Core Synergistics.

Thank you for your time:

Mike

R2D49 – Weight & Measurements

Had an awesome day at work, and after work I went to my friends to help him with a couple of computers. Then home to cook, and I weighed myself before I ate LOL so lets see how it went…

Weight:

	Day 1	Day 42	Day 49	Gain/Loss	Total G/L
Weight	172.8	162.2	160.6	-1.6	-12.2
Body Fat %	16.7%	11.9%	11.4%	-0.5	-5.3
Lean Body Mass	144.0	142.8	142.3	-0.5	-1.7
Fat Body Mass	28.8	19.4	18.3	-1.1	-10.5
Body Surface Area	18.2	17.6	17.5	-0.1	-0.7
Body Mass Index	25.5	24.0	23.7	-0.3	-1.8

I will say my diet has not been all that great again LOL, but it’s kind of OK, because I did not really eat to much garbage, just ate a little to much at times, like my body is asking for more, but it is good though. I lost 1.6lbs this week, and I am happy I am slowing down like this because I don’t want to be bones LOL however you can tell by the Total G/L that I have lost a total of 10.5 lbs of fat on this round and only 1.7lbs of lean body mass, that is thanks to the Whey Protein, before I did not use any so I lost muscle as well, but this time it seems I am mostly just losing fat which is great, I want to get as low as possible on body fat as I need to remove the fat from the lower abs and let the skin slowly come back, and it is happening, I have no stretch marks so my skin should eventually tighten up and my 6 pack should show, it is a little but not enough LOL.

Measurements:

	Day 1	Day 42	Day 49	Gain/Loss	Total G/L
Neck	16	15.25	15.25	+0	-0.75
Shoulder	15	15.5	16	+0.5	+1.0
Chest	41.75	40.75	41	+.25	-0.75
Waist	36.5	35	35.25	-0.25	-1.25
Abdomen	38	36	35.75	-0.25	-2.75
Hips	37	35.5	35.25	+0	-1.75
Thigh	21.5	21	21	+0	-0.25
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.25
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	7	+0	+0
Waist-Hip Ratio	0.98648649	0.985915	1

As you can see I lost around my mid section which is what I am looking for and I gained around chest and back OH YEAH!, the change of push ups with dumbbells and the pull ups are going great, I was thinking I may change the way I do pull ups and push ups and I may slow them down in order to get a better workout out, which means my reps might go down; when I do them slow, I feel them more, so something to think about, we shall see.

So far I am on the right track, and I feel awesome!, can’t wait to loose the rest around my abs and get the skin tighter so my 6 pack shows.

Tomorrow starts my recovery week, there fore I have Yoga X tomorrow, I also have 2 parties to go to this weekend, one on each day of the weekend LOL I will do my best to not eat garbage LOL.

Thank you for your time:

Mike

R2D48 – Kenpo X – At Work! :o)

Today was pretty awesome, I was allowed to borrow a laptop and use it to play the DVD, the GYM at work only had one person when I got there but he left 10min after I started, so basically I had the GYM to myself. I used the aerobics section of the room with the large mirrors and nice large space LOL. I never had so much space before and I never looked at myself in the mirror while doing Kenpo, I think it’s pretty cool, because I was able to see mistakes on my form and correct them, things you normally don’t notice and you tend to work harder because you can see yourself working out and can tell how hard it looked when you through a punch or a kick and can then add more intensity if it looked week. I will say it was a great asset, very awesome. Having said that, my workout was awesome! I had lots of intensity and my form was awesome, I had to correct myself a couple of times, but those were things I guess I missed before.

Again I took no breaks, also when Tony was talking I kept on moving to keep the heart rate up. Needless to say it was fantastic. Only thing is I was coming in and out of sweating hard because the AC was up pretty high LOL.

I wanted to mention something I forgot to mention last night, when I saw the news last night, they had a segment talking about weight loss and a new test they made. They had a large amount of people on a diet, now it was nothing major, just eating healthier, however they asked half the people to drink diet drinks and juice, and the other half to drink 16 ounces of water before their meal. The people who did not drink the water lost 9 – 10lbs and all the people who drank the water before the meals lost 14 – 15lbs. Not only did they lose more weight, but they also reported that they had a more clear mind and had better concentration. It goes to show you that what really helps you lose weight and is healthy for you is only a tap away and you don’t need to purchase weight drinks or pills or diet garbage. And if you have been following me along, you would know that all I drink is either water or skim milk since I started and I have lost a lot of weight, sometimes if I want milk and I think the meal already has to many calories I switch to water, why add more if your not sure?

Tomorrow I will take a rest day, I have to fix a friends computer and will do it after work, so I may not have time to stretch, but it’s ok as I now enter the recovery week. However I will try to have measurements and weight tomorrow.

Thank you for your time:

Mike

R2D47 – Legs & Back + Ab Ripper X

Today was awesome, had an awesome day at my new job, and yes I checked out the GYM, it’s awesome and I will be doing my P90X there starting tomorrow WOOHOO. Now I had lots of paper work to do today and things to see and do and well I did not eat well today and it showed in my workout when I got home, plus I was up around 5:30am and I worked out at 6:30pm, so I was exhausted . Lets see…

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	22	C1	-	+2
	NC2	20	C2	-	+0
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	18	C1	-	+0
	NC2	18	C2	-	+0
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	24	W	0	+0
09 Closed Grip Overhand Pull-Ups	NC1	16	C1	-	+0
	NC2	14	C2	-	+0
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	18	C1	-	+0
	NC2	18	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 as you can see, it was not that horrible but still it was one struggle after another, to at least try and maintain what I already had, and I went down on reps once. But no problem, I had lots of excitement today did not eat well and it all affected me, so I will be eating better starting tomorrow again and I have to adjust to some things, before I was in a mall and had a food court with subway available if I did not bring lunch, now there are some places but are further away so I will need to bring lunch to make it easier.

Ab Ripper X:

Results Chart:

	Day 45	Day 46	Difference
In & Out	90	90	+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	80	80	+0
Total Crunches	445	445	+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

I managed to do the same thing again, and again I used my 20’s and did crunches with them and then did elbow plank.

Tomorrow I have Kenpo X & we shall see if I can bring it big time as I will be at the GYM at work WOOHOO.

Thank you for your time:

Mike

R2D46 – Yoga X

Alright so today I did my Yoga at 4:30pm, even though I was off today, why, because today I was signing the letter of offer for my new job as an on site computer technician for the Department of National Defense which I start tomorrow YAY!!! And those were the exciting news I have been withholding :o) Now my life will take a huge change, I am really excited. I also had to do some final closing matters at the school to make sure anything I owed the school regarding student grades were all handed in, don’t want anyone having issues on my account.

Alright so how was my Yoga today?…

Yoga X:

I’m going to say it was pretty hard not to think about anything considering I am excited about tomorrow LOL, but it was awesome none the less. As usual I concentrated on my breathing and on my poses, time did pass by quite quickly. All my oscillate movement were nice and slow, low chaturangas, nice and tall upward dogs, a push up before every downward dog and a downward dog deserving of a front cover in the downward dog magazine LOL.

What was different today? Well I had a bit of a break through, when doing the right angle poses on the left side I was able to lock my fingers together and pull to lock my hands, I was like holy COW! however I was not able to stay in that position the entire time as it seems I lost a bit of balance and came out, but hey it’s a start to something I have been having issues with since Day 1 LOL.

Tomorrow I have Legs & Back + Ab Ripper X. Not sure how this will go, there are some people sleeping when I get home, however there is a gym at work, but I have to scout the place first to see if when I am done work, I will be able to workout there and how can I play the videos or what not over there, I don’t think I am allowed my laptop for security purposes and I do not own a portable DVD player, I may look in to one now. So we’ll see how I manage to finish this week and hopefully by next week I have everything figured out, however next week if I am not mistaken starts the recovery week for Phase II so I may not need the Gym as much.

Thank you for your time:

Mike 

R2D45 – Back & Biceps + Ab Ripper X

Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. Lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	17	C		+2
02 Lawnmowers	RA	10	W	B	+0
	LA	10	W	B	+0
03 Twenty-Ones	R	21	W	B1	+0
04 One-Arm Cross-Body Curls	RA	10	W	BW2	+0
	LA	10	W	BW2	+0
05 Switch Grip Pull-Ups	NC	16	C		+0
06 Elbows-Out Lawnmowers	RA	10	W	B	+0
	LA	10	W	B	+0
07 Standing Bicep Curls	R	10	W	BW2	+0
08 One-Arm Concentration Curls	RA	10	W	BW2	+2
	LA	10	W	BW2	+2
09 Corn Cob Pull-Ups	NC	5	C		+0
10 Reverse Grip Bent-Over Rows	R	10	W	B	+0
11 Open Arm Curls	R	8	W	BW2	+0
12 Static Arm Curls	R	16	W	B1	+0
13 Towel Pull-Ups	NC	15	C		+3
14 Congdon Locomotives	R	40	W	B	+0
15 Crouching Cohen Curls	R	10	W	B	+0
16 One-Arm Corkscrew Curls	R	10	W	BW2	+0
17 Chin-Ups	NC	18	C		+2
18 Seated Bent-Over Back Flys	R	8	W	B	+0
19 Curl-Up/Hammer Downs	R	8	W	BW2	+0
20 Hammer Curls	R	8	W	B2	+0
21 Max Rep Pull-Ups	NC	16	C		+2
22 Superman	R	All			+0
23 In-Out Hammer Curls	R	6	W	B2	+0
24 Strip-Set Curls	R1	8	W1	BW2	+0
	R2	8	W2	BW2	+0
	R3	8	W3	B2	+0
	R4	8	W4	B2	+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
• NC = No Chair
• C = Chair Assisted
• RA = Right Arm
• LA = Left Arm
• R = Rep
• W = Weight
• B = Black Resistance Band = 30 – 100lbs
• B1 = 1 Foot on band
• B2 = 2 Feet (Feet close to each other) on band
• BW2 = 2 Feet on band, wide stance

Alright so first off, it seems like hmm, I said I brought it and the numbers don’t seem to show that LOL, well don’t get fooled, remember that I am using a resistance band, I adjust the band when it feels week, therefore it is hard for me to tell you how much of the band I was pulling and what is the actual weight, all I can tell you is that it felt just like last week. I wish the bands had markings on it with a measurement, therefore I can say I used the band at 10” or I reduced it to 9.5” this week, it would be a lot easier to visualize or try to imagine the tension on the band that way. Oh well for now just know that I adjust the tension so I don’t pass 8 to 10 reps.

The pull ups are starting to get harder as I get higher up there, but I am still impressed that on most I am able to keep adding. The corn cobs, I could not do more than 5, I tried but I could not go side to side so I did not even count it as half way.

So yeah, I brought it for sure, I pulled some heavy weight, just not sure how much LOL.

Ab Ripper X:

Results Chart:

	Day 43	Day 45	Difference
In & Out	90	90	+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	80	80	+0
Total Crunches	445	445	+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

I did the same thing as the last Ab Ripper and as well when I was done, I took 20lbs and did some crunches, I really like the feeling of this and than some elbow plank, OH YEAH it feels gggoooooooooodddd!! LOL.

Alright, tomorrow I have Yoga.

Thank you for your time:

Mike

R2D44 – Plyometrics

First thing I will say is, my pecks are still sore, if I flex them they hurt LOL, so that is awesome.

Today I worked out at 10:20am and I did the same thing as last week, every time Tony was talking, I was running in place or jumping around, OH YEAH! and I was able to keep up with Dominique yet again, and even though I still do not have a heart rate monitor I am more than sure I was in my zone for most of the workout, it was AWESOME!

When I started back in April I would have never thought about taking Plyo to this level at all, I could barely keep up with Pam’s modifications LOL, and now I am not only doing Plyo like Dominique, but I am barely taking a break and feeling awesome!! I do wonder how many calories I am burning doing this? LOL

Tomorrow I have Back & Biceps + Ab Ripper X.

Thank you for your time:

Mike

R2D43 – Chest, Shoulders, Triceps + Ab Ripper X

Today I was able to do my workout at 9:30am again, and I decided it was time to up my game a little on my push ups, I can do lots of reps, and actually I am starting to get tired faster than getting pumped, since I don’t have a weighted vest, I decided to try to use my helix dumbbells as push bars (which Tony shows you, it can be done, but I never tried it, not sure why), and man on man did they do the trick, however I will need to purchase an actual push bar because the weights are not good for military push ups, to close and the weight part gets in the way and you can’t go down to far. But for everything else it worked and damn, just wait and see …

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	25	-5
02 In & Out Shoulder Flys	R	12	W	20	+0
03 Chairs Dips	R	45			+5
04 Plange Push-Ups	N1	20	K1	15	+0
05 Pike Presses	R	30			-5
06 Side Tri-Rises	RA	30	LA	30	+0
07 Floor Flys	R	36			+4
08 Scarecrows	R	8	W	20	+0
09 Overhead Tricep Extensions	R	8	W	20	+0
10 Two-Twitch Speed Push-Ups	N1	21	K1	10	-8
11 Y-Presses	R	13	W	20	+3
12 Lying Tricep Extensions	R	10	W	20	+1
13 Side-To-Side Push-Ups	N1	32	K1		+4
14 Pour Flys	R	4	W	20	+0
15 Side-Leaning Tricep Extensions	RA	8	W	20	+1
	LA	8	W	20	+1
16 One-Arm Push-Ups	N1	8	K1	8	+0
17 Weighted Circles	R	40	W	M	+0
18 Throw the Bomb	RA	12	W	20	+2
	LA	12	W	20	+2
19 Clap or Plyo Push-Ups	N1	16	K1	10	+8
20 Slo-Mo Throws	R	3	W	20	-1
21 Front-To Back Tricep Extensions	RA	12	W	20	+2
	LA	12	W	20	+2
22 One-Arm Balance Push-Ups	R	25			+2
23 Fly-Row Presses	R	6	W	20	+0
24 Dumbbell Cross-Body Blows	R	26	W	20	+6

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
• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight
• M = Medium Resistance Band

OK so first thing you will notice is that I did less reps on most push ups, and those were all the ones I used the dumbbells as push up bars, man on man that was to awesome, I went down way lower, the motion of range is larger and it takes longer to complete a push up, well a little longer, but that length of added time and added motion is a huge difference on how it feels on your muscles, I really felt it and I still feel it, and I do not mean it was a bit of a pump, it hurt and burnt, right now after about 3 hrs, if I touch my pecks they still hurt LOL, so that is AWESOME! So less is good when done with good form and works better. I also either did the same or less reps on a couple of other exercises due to the fact I was starting to wear out LOL but I kept going, and at times I had to take a small break to complete the exercise, but I did it and I felt it, and I also felt my shoulders in pain, so I brought it and it was well worth it.

Also the one arm push ups, I was tired but I did managed to go in a little deeper today even though I did the same amount of reps. The Plyo push ups and I did do plyo again today, just getting air born, oh man I pumped out an extra 3 and and extra 5 claps on my knees, I was not sure I was going to be able to do them after all that workout LOL and my chest feeling like it was going to pop, but hey I did it! and that was AWESOME!!! Man what a workout.

Ab Ripper X:

Results Chart:

	Day 40	Day 43	Difference
In & Out	90	90	+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	80	80	+0
Total Crunches	445	445	+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

Alright I did the same amount of reps here again, no change at all from last time except that when I finished I added an extra bonus, I did crunches (lifting my shoulders off the floor) with 20lbs of weight, while I had a burn, I advise you to try this, if the abs don’t end up burning more and hurting big time after 16min of crunches and then you use weights on them and you don’t feel it, you did something wrong LOL cause this was INSANE! and then I had to finish it with elbow plank and I set my elbows further in front of me, this increases the ab muscle work, and DAMN! this was AWESOME! YEAH BRING IT!!!!

Well tomorrow I have Plyometrics, which means, watch out Dominique cause I am going to beat you at Plyo again LMAO!

Thank you for your time:

Mike

R2D42 – Weight & Measurements

Today I had the CT Scan and I had to drink lots of water yesterday and today plus the drink they gave me at the hospital to drink for 2hrs, oh yum LOL. Then I had to go to work at the last minute to correct some test and finalize some stuff as it seems I will be switching jobs, oh yeah, but I wont say anything else right now because I have to sign that letter of offer first, then I will say :o)

I did not have time to do X – Stretch, but I did take my weight and measurements.

Weight:

	Day 1	Day 34	Day 42	Gain/ Loss	Total G/L
Weight	172.8	160.2	162.2	+2.2	-10.6
Body Fat %	16.7%	12.6%	11.9%	-0.7	-4.8
Lean Body Mass	144.0	140.0	142.8	+2.8	-1.2
Fat Body Mass	28.8	20.2	19.4	-0.8	-9.4
Body Surface Area	18.2	17.5	17.6	-0.1	-0.6
Body Mass Index	25.5	23.7	24.0	+0.3	-1.5

OK this is interesting, it seems I lost 0.8lbs of fat and gained 2.8lbs of lean mass, now I wont say this is all muscle, it could also be due to all that water I have been drinking for the pass 2 days, but I don’t think that will be close to 3lbs LOL. However I can tell I gained muscle as you will see in the measurements my shoulders and chest increased, which means my back has increased a bit, lets see…

Also it seems my body fat % is reaching single digits WOOHOO, however most of my weight is on my lower abs and love handles, but they are shrinking :o)

Measurements:

Date	Day 1	Day 34	Day 42	Gain/Loss	Total G/L
Neck	16	15.25	15.25	+0	-0.75
Shoulder	15	15	15.5	+0.5	+0.5
Chest	41.75	40.5	40.75	+0.25	-1
Waist	36.5	35.25	35	-0.25	-1.5
Abdomen	38	36.25	36	-0.25	-2.0
Hips	37	35.75	35.5	-0.25	-1.5
Thigh	21.5	21	21	+0	-0.5
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.25
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	7	+0	+0
Waist-Hip Ratio	0.98648649	0.986014	0.985915

As you can see I lost around my abdomen, waist and hips, and gained in the upper torso area, Awesome! YAY for all those pull ups! LOL.

Well I will keep this short, tomorrow I have Chest, Shoulders and Triceps + Ab Ripper X.

Thank you for your time:

Mike

R2D41 – Kenpo X

Today I had been expecting a call, and it never came, grrrr, oh well, tomorrow is another day.

Today I worked out at 9:30am, that was pretty awesome, and just like last week, I had my intensity in extreme high gear, I felt a bit of my arm muscles sore up, so that was cool. I also did the same thing I did last time with running in place or jumping around while Tony talked between exercises, and that is what I call taking advantage of the time LOL. It worked out phenomenally and I am pretty sure I was in my zone for most of the workout.

I will say I have been searching around my area for a little heavier weighted gloves, but of course all I can find is wrist weights and ankle weights, it’s not the same, and for me the weights tend to move on the wrist back and forth and then it hurts. I do think I am more than ready to increase the weight on these puppies.

Well I brought it today for sure and we shall see tomorrow what my weight and measurements are.

Thank you for your time:

Mike

R2D40 – Legs & Back + Ab Ripper X

Today I went to a doctors appointment to scan for cancer to make sure everything is ok, so far this scan the tech said it looks good, and I have another one on Friday, which is a CT Scan, so far cancer free for 4.5yrs YAY!! that was good news and I received some more good news today but I wont say anything about that yet until it is confirmed, so I will leave you thinking LOL.

I came home after the appointment to workout. And it was good!…

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	20	C1	-	+3
	NC2	20	C2	-	+3
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	18	C1	-	+3
	NC2	16	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	16	C1	-	+2
	NC2	14	C2	-	+0
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	18	C1	-	+2
	NC2	18	C2	-	+1
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

Alright so as usual legs I do what I was asked to do. But pulls ups, oh man, this is getting sick, I started with 20, DAMN! however I will say that for the second round, I was struggling again, which is ok, that is what you want to gain muscle, my back was burning and so were the top of my pecks, and when I had 20min left, I almost made myself sick LOL, I felt dizzy, my heart after every pull up section, it was pumping mad, it was awesome, not sure if I can top this, because the issue is now going to be resistance, one gets tired more than muscle getting pumped after getting higher in reps. I may in the future look in to purchasing a weighted vest for both pull ups and push ups. However I can say I so brought it today!

Ab Ripper X:

Results Chart:

	Day 38	Day 40	Difference
In & Out	90	90	+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	80	80	+0
Total Crunches	445	445	+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

Again same thing as last time, I felt it nice and good and I did not fall over again till I reached 80 LOL, I could not do more LOL. Again after I was done I elbow planked to continue the burn a little bit more, oh yeah, it’s all about the burn :o)

Tomorrow I have Kenpo X.

Thank you for your time:

Mike