Well today I decided to go ahead and advance tomorrow’s workout due to I want to spend all day with my wife, I know tomorrow will be an exhausting day as it starts really early taking a nice Steam Train Ride, so I may have time to do Sunday’s workout tomorrow night and if I do I then know I wont miss any workouts and Sunday will be my rest day, then back to normal on Monday. So lets see how today went…
Chest, Shoulders & Triceps:
Results Chart:
| 01 Slow-Motion 3-in-1 Push-Ups | Reg | 12 | Bon | 25 | +0 |
| 02 In & Out Shoulder Flys | R | 14 | W | 17 | +2 |
| 03 Chairs Dips | R | 45 | +0 | ||
| 04 Plange Push-Ups | N1 | 20 | K1 | 15 | +0 |
| 05 Pike Presses | R | 30 | +0 | ||
| 06 Side Tri-Rises | RA | 30 | LA | 30 | +0 |
| 07 Floor Flys | R | 38 | +2 | ||
| 08 Scarecrows | R | 8 | W | 22 | +0 |
| 09 Overhead Tricep Extensions | R | 8 | W | 22 | +0 |
| 10 Two-Twitch Speed Push-Ups | N1 | 21 | K1 | 14 | +0 |
| 11 Y-Presses | R | 10 | W | 22 | -3 |
| 12 Lying Tricep Extensions | R | 10 | W | 22 | +0 |
| 13 Side-To-Side Push-Ups | N1 | 30 | K1 | +0 | |
| 14 Pour Flys | R | 8 | W | 17 | +4 |
| 15 Side-Leaning Tricep Extensions | RA | 8 | W | 22 | +0 |
| LA | 8 | W | 22 | +0 | |
| 16 One-Arm Push-Ups | N1 | 4 | K1 | 10 | 0 |
| 17 Weighted Circles | R | 40 | W | 7 | +0 |
| 18 Throw the Bomb | RA | 10 | W | 22 | -2 |
| LA | 10 | W | 22 | -2 | |
| 19 Clap or Plyo Push-Ups | N1 | 14 | K1 | 12 | +0 |
| 20 Slo-Mo Throws | R | 7 | W | 17 | +3 |
| 21 Front-To Back Tricep Extensions | RA | 12 | W | 22 | +0 |
| LA | 12 | W | 22 | +0 | |
| 22 One-Arm Balance Push-Ups | R | 25 | +0 | ||
| 23 Fly-Row Presses | R | 6 | W | 22 | +0 |
| 24 Dumbbell Cross-Body Blows | R | 30 | W | 22 | +2 |
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
First thing is I did this workout at the GYM so very cool to have lots of dumbbells to choose from, but this may not happen again as this is a Saturday workout.
I used a 10lb Helix dumbbell coated in rubber as a push up bar, it was pretty cool because the rubber coating made it very comfy for my hands to grip. I had a tough time trying to keep the same reps, using push up bars makes a huge difference it seems, it is way harder for sure since you have to go up and down longer, I also tried to take my time on some push up reps, the slower the harder they get and less time that I have, so I started running out of time but I pretty much did what I had done last time, but it will be hard to increase the reps going slower due to time.
Some of the exercises that I went down in reps, it’s because I used more weight and the ones I went up in reps, it’s because I adjusted to lower weight, well not all, but some I had to, like ones with straight arms, I dropped the weight to 17 instead of 20 as 22 would have been to heavy it was my only option.
Ab Ripper X:
Results Chart:
| Day 74 | Day 76 | Difference | |
| In & Out | 90 | 90 | +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 | 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 so far the same thing and still pretty effective, the only change was, that I discovered that the dual crunch machine had a couple of 5lbs weights that you drop and use for in-between weights so it hops from 105lbs to 120lbs, so to make 110 you drop a 5lb or to make 115 you drop both. I will show you what I mean, all the equipment at the GYM is brand Atlantis and this is the machine I use:
A-301 DUAL SEATED CRUNCH:
If you look above the weight plates at the top of the bars, there are 2 small cylinders with yellow and black color, those are weights, you twist them and they drop and it ads an extra 5lb for each one. So this time I did 110lbs for the first set of 10 reps and 115lbs for the second set of 10 reps, it felt so AWESOME!
Alright lets take a look at the weight and measurements:
Weight:
| Day 1 | Day 69 | Day 76 | Gain / Loss | Total G/L | |
| Weight | 172.8 | 158.6 | 158.6 | +0 | -14.2 |
| Body Fat % | 16.7% | 9.6% | 9.2% | -0.4 | -7.5 |
| Lean Body Mass | 144.0 | 143.5 | 144.0 | +0.5 | +0 |
| Fat Body Mass | 28.8 | 15.1 | 14.6 | -0.5 | -14.2 |
| Body Surface Area (BSA) | 18.2 | 17.4 | 17.4 | +0 | -0.8 |
| Body Mass Index (BMI) | 25.5 | 23.4 | 23.4 | +0 | -2.1 |
First thing I will mention is that, I have not cared much about an actual diet in the last little bit, I do eat more healthy things but I am not eating to loose weight, as I want to loose a little bit and gain it in muscle, muscle takes time to grow, if I loose all the fat now, I would weigh 144lbs, that is to light for me, I am 5’9”, I should weigh around 160lbs. So 158.6 is ok, however you can see that I lost 1/2 a lb in fat and gained it in muscle, which is what I am looking for. I also need to give time to my skin to shrink. With the body fat that I have, I should be really defined, but I am not as defined because my skin is loose, it needs to tighten up some more, I was really fat so it’s hard and it takes time, but I am happy and pleased that I can tell it is slowly shrinking. When I had finished my first round, when standing my tummy seemed fine, but when I bent over, my skin stretch the same point that my fat Buddha belly was, but now it does not stretch that far at all, it’s a bit less then half, so I know it’s slowly shrinking back. Also I may want to continue doing what I did for a while, I rubbed vitamin E cream on my tummy, it’s very good, it is recommended by pharmacist to pregnant women to avoid stretch marks.
Measurements:
| Day 1 | Day 69 | Day 76 | Gain / loss | Total G/L | |
| Neck | 16 | 15.25 | 15.25 | +0 | -0.75 |
| Shoulder | 15 | 16.5 | 16.5 | +0 | -0.5 |
| Chest | 41.75 | 41 | 41 | +0 | -0.75 |
| Waist | 36.5 | 34.5 | 34.25 | +0 | -2.25 |
| Abdomen | 38 | 35 | 34.125 | -0.125 | -3.875 |
| Hips | 37 | 34.75 | 34.5 | -0.25 | -2.5 |
| Thigh | 21.5 | 21 | 21 | +0 | -0.5 |
| Knee | 14 | 14 | 14 | +0 | +0 |
| Calf | 14.25 | 14 | 14 | +0 | -0.25 |
| Ankle | 8.5 | 8.5 | 8.5 | +0 | +0 |
| Arm | 11.5 | 11.5 | 11.5 | +0 | +0 |
| Forearm | 11 | 11 | 11 | +0 | +0 |
| Wrist | 7 | 7 | 6.25 | -0.25 | -0.25 |
| Waist-Hip Ratio | 0.98648649 | 0.992806 | 0.992754 |
OK so I lost on my hips and abs, but my abs lost very little, and concerned that I lost a 1/4 of an inch on my wrist, my fingers are really thin right now and my wedding ring is falling off, I don’t want to resize it incase that either A) my hands or knuckles get thicker from working out, or B) as I get older I gain weight again, I hope not LOL. So I will try to get a spacer or something to make sure it does not fall off.
It gets harder at the end to loose weight, but you can tell what a huge difference following a diet or controlling your portions really does when you want to loose weight, so for those looking to loose weight, make sure you stick to eating properly like I did on round 1 and at the beginning of round 2, you get to loose anywhere from 3 to 5lbs in a week and if you’re really strict, you may loose a little bit more, but you also have to workout hard.
Well tomorrow I may not do anything because it’s a day with my wife, but if I have time I may do Plyo.
Thank you for your time:
Mike
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