R2D60 – Legs & Back + Ab Ripper X

Today’s workout was at the GYM at work, it was pretty awesome, I increased the weight I used on the legs for some exercises and added the weight for some I never used it before, however this in return made me run out of juice a little sooner and my reps on pull ups went down a bit. I am considering doing my pull ups slowly which again in return will reduce the reps but that is still something to consider for next time. Lets take a look on how it went…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	+0
02 Calf Raise Squat	R	25	W	27	+0
03 Reverse Grip Chin-Ups	NC1	20	C1	-	-2
	NC2	18	C2	-	-2
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	15	C2	-	-3
07 Step Back Lunge	RL	20	W	20	+0
	LL	20	W	20	+0
08 Alternating Side Lunge	R	24	W	10	+0
09 Closed Grip Overhand Pull-Ups	NC1	15	C1	-	-1
	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	16	C1	-	-2
	NC2	16	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	27	+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

As you can see the first thing I did was increase the 20lb weight to 27lbs, now why this weight? They have 2 large dumbbell sets, the first set is the small set that goes up to 10lbs (I meant large as in lots of dumbbells LOL) and it is the helix dumbbells that are covered in rubber, the heavier ones are round dumbbells that look like you could exchange the plates but are already preset with the weight, I selected a set that had 2 plates of 10lbs and 2 plates of 2.5lbs, however I figured the handle had it’s weight as well, so I weighed the dumbbell on the scale they have there and it weighed 27lbs in total. I also used 10lbs dumbbells for some exercises that I never used weights and again it made a difference.

Now using this weight for a bit seemed like my arms were somewhat going to come out of its sockets LOL And this tired my arms out a bit. Therefore when I went for pull ups I was already panting and I had to take a 5sec rest in-between my reps before continuing and trying to complete my reps. Now I will also mention this, the pull up bar there is higher, I have to tip toe in order to grab it, which I like. But I found it a bit different and harder LOL at the same time at home I workout barefoot because I have carpet, and well I got use to not having the weight of the shoes and believe it or not, they make a difference, they also made a difference for the ab workout LOL. The other thing I found odd, and I guess it takes time to get use to, is that the ends of the pull up bar are bent and at the same time gives me a wider grip, I do not have such a wide grip at home for sure, so it also made a difference.

Needless to say it was an interesting workout for sure, I did feel my back and my legs today, so that was awesome.

Ab Ripper X:

Results Chart:

	Day 46	Day 60	Difference
In & Out	90	80	-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	435	-10

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

As I mentioned before the factor that I had shoes on made a difference LOL and well I did 10 reps less on in & outs, and I managed to keep struggling to make sure I kept the rest of the reps, and I will say I felt my abs working hard, and to compensate for the –10 reps I used an ab crunch machine they have there at the GYM, I found it pretty cool, I think they call it a double crunch machine.

Just to give you an idea of what the machine looks like, as I forgot to take a look at the brand of the machine, but it looks something like this:

The main difference is that the machine does not have the elbow pads and those handles point down instead of up. but everything else looks pretty much the same.

Here is a sample of what the action of the workout looks like:

The machine is also a bit odd as the weights jump quite a bit, the first time I tested this machine, I was fresh without working out, I have seen some people use it and struggle with 60 to 90lbs, when I tested it, I was able to do it with 135lbs and the next weight up was 150lbs and I could not do it, today I was exhausted and I tried the 135lbs and it felt to heavy, I then dropped all the way to 105lbs (The machine had 120lbs option but did not try it) and that was good, I did 2 sets of 10 reps each and I finalized the burnt feeling in my abs, I am also hoping this helps me increase the size of my abs as increasing weights and doing less reps is always good for muscle increase.

Well today I had a pretty cool workout for sure, even though I went down on some reps but I had a good reason why.

Tomorrow I have Kenpo X.

Thank you for your time:

Mike