R2D45 – Back & Biceps + Ab Ripper X

Today I was able to workout at 9:30am again, I wont be able to do this during the week soon. I was a bit distracted waiting for a phone call, but I still concentrated on my workout and brought it. Lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	17	C		+2
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		+0
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	10	W	BW2	+2
	LA	10	W	BW2	+2
09 Corn Cob Pull-Ups	NC	5	C		+0
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	15	C		+3
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	18	C		+2
18 Seated Bent-Over Back Flys	R	8	W	B	+0
19 Curl-Up/Hammer Downs	R	8	W	BW2	+0
20 Hammer Curls	R	8	W	B2	+0
21 Max Rep Pull-Ups	NC	16	C		+2
22 Superman	R	All			+0
23 In-Out Hammer Curls	R	6	W	B2	+0
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 so first off, it seems like hmm, I said I brought it and the numbers don’t seem to show that LOL, well don’t get fooled, remember that I am using a resistance band, I adjust the band when it feels week, therefore it is hard for me to tell you how much of the band I was pulling and what is the actual weight, all I can tell you is that it felt just like last week. I wish the bands had markings on it with a measurement, therefore I can say I used the band at 10” or I reduced it to 9.5” this week, it would be a lot easier to visualize or try to imagine the tension on the band that way. Oh well for now just know that I adjust the tension so I don’t pass 8 to 10 reps.

The pull ups are starting to get harder as I get higher up there, but I am still impressed that on most I am able to keep adding. The corn cobs, I could not do more than 5, I tried but I could not go side to side so I did not even count it as half way.

So yeah, I brought it for sure, I pulled some heavy weight, just not sure how much LOL.

Ab Ripper X:

Results Chart:

	Day 43	Day 45	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

I did the same thing as the last Ab Ripper and as well when I was done, I took 20lbs and did some crunches, I really like the feeling of this and than some elbow plank, OH YEAH it feels gggoooooooooodddd!! LOL.

Alright, tomorrow I have Yoga.

Thank you for your time:

Mike