R2D47 – Legs & Back + Ab Ripper X

Today was awesome, had an awesome day at my new job, and yes I checked out the GYM, it’s awesome and I will be doing my P90X there starting tomorrow WOOHOO. Now I had lots of paper work to do today and things to see and do and well I did not eat well today and it showed in my workout when I got home, plus I was up around 5:30am and I worked out at 6:30pm, so I was exhausted . Lets see…

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	22	C1	-	+2
	NC2	20	C2	-	+0
04 Super Skater	RL	25	LL	25	+0
05 Wall Squat (sec)	S	90	-	-	+0
06 Wide Front Pull-Ups	NC1	18	C1	-	+0
	NC2	18	C2	-	+0
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	24	W	0	+0
09 Closed Grip Overhand Pull-Ups	NC1	16	C1	-	+0
	NC2	14	C2	-	+0
10 Single Leg Wall Squat (sec)	S	30	-	-	+0
11 Deadlift Squat	LL	20	RL	20	+0
12 Switch Grip Pull-Ups	NC1	18	C1	-	+0
	NC2	18	C2	-	-2
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

Well as you can see, it was not that horrible but still it was one struggle after another, to at least try and maintain what I already had, and I went down on reps once. But no problem, I had lots of excitement today did not eat well and it all affected me, so I will be eating better starting tomorrow again and I have to adjust to some things, before I was in a mall and had a food court with subway available if I did not bring lunch, now there are some places but are further away so I will need to bring lunch to make it easier.

Ab Ripper X:

Results Chart:

	Day 45	Day 46	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 managed to do the same thing again, and again I used my 20’s and did crunches with them and then did elbow plank.

Tomorrow I have Kenpo X & we shall see if I can bring it big time as I will be at the GYM at work WOOHOO.

Thank you for your time:

Mike