This week I work afternoons, so I am done at 5pm. Oddly enough I think there are people here that work mornings, I did not know, I came home and worked out at 6pm and woke someone up LOL So I may workout in the morning this week, we’ll see. Either way I had a pretty good workout, I still felt it even though I had to try to avoid to creek the door as I did my pull ups, at times I feel I could have done better, (Not like I did bad at all) but we shall see how I did…
Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | 15 | C | +3 | |
| 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 | +2 | |
| 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 | 8 | W | BW2 | +0 |
| LA | 8 | W | BW2 | +0 | |
| 09 Corn Cob Pull-Ups | NC | 5 | C | +1 | |
| 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 | 12 | C | +0 | |
| 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 | 16 | C | +4 | |
| 18 Seated Bent-Over Back Flys | R | 8 | W | B | +1 |
| 19 Curl-Up/Hammer Downs | R | 8 | W | BW2 | +0 |
| 20 Hammer Curls | R | 8 | W | B2 | +3 |
| 21 Max Rep Pull-Ups | NC | 14 | C | +2 | |
| 22 Superman | R | All | +0 | ||
| 23 In-Out Hammer Curls | R | 6 | W | B2 | +2 |
| 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, first off it seems like I did not progress much but I assure you I did LOL, first off as you can see I developed a system to say how I am placing tension on the resistance band, so today I added a bit more tension on the band and I did the same amount of reps as before. It was awesome I felt the burn and I really love this band at the moment, it is really working out for me right now. Now for some exercised I am not sure how to say if I placed more tension or not, for example lawnmowers, I step on the band with one foot but I only leave out enough band in order to pull the one side, also it is short because I an bent over, so it’s hard to say how much tension, all I can say is if I feel it week I shorten the length.
On the pull ups on some I was pretty impressed how I am doing, however I tried not to creak the door frame so much so at times that slowed me down. I could not believe I could not do extra for towel pull ups, so I brought it on chin ups LOL. However I will say when I started I did not count with doing 15 wide pull ups and then some hang time, OH YEAH!
To make this a little short, I felt the workout, my back is sore, I felt a couple of spots I never felt before LOL so that was awesome and I felt my biceps and I struggled quite a bit to lift the band at times so that was really good, all in all it was an AWESOME WORKOUT!!
Ab Ripper X:
Results Chart:
| Day 36 | Day 38 | 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
Still keeping it short, I did the same amount as last time, which is great, I kept the 90 for in & out and 80 on mason twist and after I was done I did elbow plank to keep the burn going a little longer.
Tomorrow I have Yoga X.
Thank you for your time:
Mike
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