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
No comments:
Post a Comment