Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | 12 | C | |
| 02 Lawnmowers | RA | 10 | W | B |
| LA | 10 | W | B | |
| 03 Twenty-Ones | R | 21 | W | B |
| 04 One-Arm Cross-Body Curls | RA | 10 | W | B |
| LA | 10 | W | B | |
| 05 Switch Grip Pull-Ups | NC | 14 | C | |
| 06 Elbows-Out Lawnmowers | RA | 10 | W | B |
| LA | 10 | W | B | |
| 07 Standing Bicep Curls | R | 10 | W | B |
| 08 One-Arm Concentration Curls | RA | 8 | W | B |
| LA | 8 | W | B | |
| 09 Corn Cob Pull-Ups | NC | 4 | C | |
| 10 Reverse Grip Bent-Over Rows | R | 10 | W | B |
| 11 Open Arm Curls | R | 8 | W | B |
| 12 Static Arm Curls | R | 16 | W | B |
| 13 Towel Pull-Ups | NC | 12 | C | |
| 14 Congdon Locomotives | R | 40 | W | B |
| 15 Crouching Cohen Curls | R | 10 | W | B |
| 16 One-Arm Corkscrew Curls | R | 10 | W | B |
| 17 Chin-Ups | NC | 12 | C | |
| 18 Seated Bent-Over Back Flys | R | 7 | W | B |
| 19 Curl-Up/Hammer Downs | R | 8 | W | B |
| 20 Hammer Curls | R | 5 | W | B |
| 21 Max Rep Pull-Ups | NC | 12 | C | |
| 22 Superman | R | All | ||
| 23 In-Out Hammer Curls | R | 4 | W | B |
| 24 Strip-Set Curls | R1 | 8 | W1 | B |
| R2 | 8 | W2 | B | |
| R3 | 8 | W3 | B | |
| R4 | 8 | W4 | B |
Reading this Chart:
- NC = No Chair
- C = Chair Assisted
- RA = Right Arm
- LA = Left Arm
- R = Rep
- W = Weight
- B = Black Resistance Band = 30 – 100lbs
Wow, is the first thing I will say for sure, what a workout this was. Well I use to complain that I did not have enough weight for this workout, well with the new resistance band, that certainly has changed for now, but before I get to that, let start from the beginning LOL.
I was excited to get back on that pull up bar, and well we started with wide front pull ups, I find them a bit harder so that was good and well I did 12 to start with OH yeah! Than the lawnmowers, used the bands, and I really don’t know how much weight I was pulling but man it was really working, I felt each and every pull.
The first thing you will notice is that in some exercises I did more reps than others using the same resistance band. What I did was I used different options to step on the band to increase the resistance or decrease it. So for example when I did the twenty ones, I stepped on the band with just one foot to give the band the maximum flexibility of movement, same thing when I did the static curls, however when I had to do an exercise that required lower reps 8 – 10, I then stepped on the band with both legs and depending on the exercise I either stepped with my feet close or if I needed more weight I widen my stance, therefore it is hard for me tell exactly what weight I was pulling, now I think for next time I will device a system that I can use to tell how I stood on the band, that way you guys can have an idea on how much resistance I was using. All I have to say about this though is I am so excited that I am doing 8 – 10 reps and I am literally fighting to make those reps, so for sure this will help me, oh yeah!
When I reached the Corn Cobs, oh man that was awesome, I was excited about this, the first time I did these for real, they were in a bit of a rush, I was up and quickly went side to side then back and down, today, I went up and I took my time to go right and then left, center and out and then in and down, and I did 4 like this, OH YEAH!!!
The max pull ups, I did them wide front, because like I said, I find them a bit harder.
When I reached the end and did the strip set curls, that was awesome too, I started standing on with both legs with a wide stance, then I brought my legs closer together and then I brought them both together and finished the sets like this, and I felt it, that was awesome!
Ab Ripper X:
Results Chart:
| Day 29 | Day 31 | 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
Well this looks the same as the last little bit, however I did my ins & outs a little slower which really seems to make a huge difference. All other workouts were basically the same, however I tried lifting my hips even higher on hip rock & raise and the pulse ups. Also when doing oblique V ups I am now able to do them without the legs and shoulders touching the ground, that is awesome.
Finally mason twist, I fell over exactly at 75 LOL.
Tomorrow I have Yoga X.
Thank you for your time:
Mike
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