R2D33 – Legs & Back + Ab Ripper X

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	17	C1	-	+2
	NC2	17	C2	-	+2
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	15	C1	-	+2
	NC2	15	C2	-	+2
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	14	C1	-	+2
	NC2	14	C2	-	+2
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	16	C1	-	+0
	NC2	17	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

Today was one of those days where I started strong and then I started feeling tired after. The leg work I am just doing what is being asked and I am working on form as I do them, I also tried not to kill my knees, I have had no issues but I want to make sure. Now the pull ups I wanted as usual to do at least 2 more and I did on most of them except the switch grip pull ups, I normally do more here because I find that switching is a bit of a break at times, however I am doing quite a bit, therefore I had a hard time doing an extra 2. I also had a hard time doing the 2 extra on my second round of all pull ups, but then again that is what you want, the harder it is, the more you feel it, at one point I stayed struggling to pull myself up for a bit before I managed to pull up and I can tell you I felt it, this is working on my back for sure and also on the top portion of my pecks, I also felt it on my forearms.

It was a good workout, I did many pull ups and that is awesome, but somehow I feel I did not brought it big time because I did not feel it that way, and even though I managed most of my goals, I think it has to do with the energy levels I had by the time I was done, usually I am still going and very excited. Well and what happens when you reach a day like this? You figure out what went wrong and you work on it for next time. I believe I did not eat as well today as I usually do, so I need to make sure I don’t falter on that, it is important to eat 5 times a day to keep you energized :o)

Ab Ripper X:

Results Chart:

	Day 31	Day 33	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	80	+5
Total Crunches	430	435	+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
• F = Forward
• R = Reverse
• RS = Right Side
• LS = Left Side

I still feel this workout every time I do it, so the difference today here was on Mason twist, some how I felt good enough to keep going all the way to 80 reps before I fell over, now that was awesome and right after I was done, I went in to elbow plank and I was there for about 1.5min and I was doing slight upward crunches to keep the burn going, that again was AWESOME!!. So my ab workout was really good and I can say I brought it for sure on this workout :o)

Tomorrow I have Kenpo X, this is always a fun calorie burning workout and I am sure I will bring it! :o)

Thank you for your time:

Mike