Today I was fixing a friends computer for most of the day and right after I finished, I went right in to my workout, which I have to say it was so AWESOME!!
Check it out…
Chest, Shoulders & Triceps and so Phase II begins!:
Results Chart:
| 01 Slow-Motion 3-in-1 Push-Ups | Reg | 12 | Bon | 25 |
| 02 In & Out Shoulder Flys | R | 11 | W | 20 |
| 03 Chairs Dips | R | 35 | ||
| 04 Plange Push-Ups | N1 | 20 | K1 | 10 |
| 05 Pike Presses | R | 28 | ||
| 06 Side Tri-Rises | RA | 30 | LA | 30 |
| 07 Floor Flys | R | 32 | ||
| 08 Scarecrows | R | 7 | W | 20 |
| 09 Overhead Tricep Extensions | R | 6 | W | 20 |
| 10 Two-Twitch Speed Push-Ups | N1 | 21 | K1 | 14 |
| 11 Y-Presses | R | 10 | W | 20 |
| 12 Lying Tricep Extensions | R | 8 | W | 20 |
| 13 Side-To-Side Push-Ups | N1 | 25 | K1 | |
| 14 Pour Flys | R | 4 | W | 20 |
| 15 Side-Leaning Tricep Extensions | RA | 6 | W | 20 |
| LA | 6 | W | 20 | |
| 16 One-Arm Push-Ups | N1 | 8 | K1 | 6 |
| 17 Weighted Circles | R | 40 | W | M |
| 18 Throw the Bomb | RA | 10 | W | 20 |
| LA | 9 | W | 20 | |
| 19 Clap or Plyo Push-Ups | N1 | 18 | K1 | |
| 20 Slo-Mo Throws | R | 3 | W | 20 |
| 21 Front-To Back Tricep Extensions | RA | 8 | W | 20 |
| LA | 8 | W | 20 | |
| 22 One-Arm Balance Push-Ups | R | 20 | ||
| 23 Fly-Row Presses | R | 5 | W | 20 |
| 24 Dumbbell Cross-Body Blows | R | 15 | W | 20 |
Reading this chart:
- 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
This is the first time for this workout for round 2, therefore there is no comparison. However I will say that, all exercises that do not require weights I blew the old reps out of the water LOL, all the exercises that require weights, I used the 20lbs weights for all except 1, that brought my reps down to the 8 to 10 and even lower reps in order to feel it and that was so awesome.
Right off the bat with the first slow motion 3 in 1 push ups, I was so pumped, I had missed this exercise for sure, I truly love it, because doing the push ups slow and deep really pumps you up.
To try and make this short I will mention only some of them.
One arm push ups, oh man oh man, I did not go all the way down but holy cow, I did 4 on each arm and then another 3 on each arm on my knees.
Clap or plyo push ups, OK this is something I was waiting for, and I will say I could not wait LOL yesterday evening I tried the plyo ones in the living room. Now I will say, if you want to try them out, here is my advice and how I did to try them out, don’t clap on the first one LOL first thing you want to make sure is that you can get lift off and high enough, if you clap right away and your not high enough your going to land face first and with the entire bodies weight. So I tested it without a clap, and hey I did it, and then I knew I could clap and I did 6 of them, however my knee was not doing well and this really affected my knee, so today I decided I would not do plyo ones, because tomorrow I have Plyometrics and I want to be ok for that. So today I did clap ones and I did 18 clap without knees, that was awesome! I also went to the pharmacy today and talked to my pharmacist friend I told him that my knees cracks and then hurts, he said it sounds like issues with cartilage, so he recommended Glucosamine + Chondroitin Complex, which helps the body regenerate the natural cartilage, he told me it would take a week or two to start feeling the benefits, so I hope that by next week I can do the plyo ones :o)
I will say that using the 20s was the best thing ever, the low reps was more than enough to feel the pump and the burn, and in all muscles I worked out, they were so pumped, I was so happy and excited about this, and I felt slightly pumped for over an hour or more and that is fantastic because I knew that after I took my Whey Protein Isolate, my body had to be taking very good use of it.
So did I bring it on this workout? HELL YEAH!!! I so BROUGHT IT!!! WOOHOO!!
Ab Ripper X:
Results Chart:
| Day 19 | Day 29 | 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
OK so I did no more and no less, my chest, shoulders and triceps were pumped mad and I was tired but excited and ready to hit the deck, and all I could think of is, do the same as last time and I will be happy. And so I did. However for Mason Twist I fell over at 70 and had to get back up to complete the other 5, and when I was done I then had abs tens and pumped muscles and felt cool LOL
Man oh man, what a start for Phase II!
Tomorrow I have Plyometrics.
Thank you for your time:
Mike
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