R2D63 – Chest, Shoulders & Triceps + Ab Ripper X

Today I had some over time work, doing a large reconnection of PCs, we thought it would be around 5hrs and it turned out to be a little over 8hrs LOL, I spent all day on my feet, except for the time we took for lunch, I was a bit tired by the end and my feet hurt a little, so I really spent lots of time going back and forth all day, grabbing and carrying computer components. When I got home, there was someone sleeping till 7:30pm so I worked out at that time and I was tired but I still went for it, I struggled quite a bit, had to take many small breaks throughout the workout in order to try and not drop on reps, but it was pretty tough. Lets see…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	25	+0
02 In & Out Shoulder Flys	R	12	W	20	+0
03 Chairs Dips	R	45			+0
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			+0
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	14	+4
11 Y-Presses	R	13	W	20	+0
12 Lying Tricep Extensions	R	10	W	20	+0
13 Side-To-Side Push-Ups	N1	30	K1		-2
14 Pour Flys	R	4	W	20	+0
15 Side-Leaning Tricep Extensions	RA	8	W	20	+0
	LA	8	W	20	+0
16 One-Arm Push-Ups	N1	4	K1	10	-2
17 Weighted Circles	R	40	W	M	+0
18 Throw the Bomb	RA	12	W	20	+0
	LA	12	W	20	+0
19 Clap or Plyo Push-Ups	N1	14	K1	12	+0
20 Slo-Mo Throws	R	4	W	20	+1
21 Front-To Back Tricep Extensions	RA	12	W	20	+0
	LA	12	W	20	+0
22 One-Arm Balance Push-Ups	R	25			+0
23 Fly-Row Presses	R	6	W	20	+0
24 Dumbbell Cross-Body Blows	R	28	W	20	+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
• M = Medium Resistance Band

Like I mentioned I struggled to keep my reps, also I had forgotten that I could use my pull up bar as a push bar LOL, so I did that, no bad, since it has padding and the weights do not. Also my push ups were tougher because I was using larger range of motion, had a harder time trying to keep the reps. Again the consideration of slowing my push ups down in order to get a better benefit from them and yes this will lower my reps. We shall see, I just need to remember to do this.

I was also still a little sore, not as much from before and my chest quickly pumped. Did my best and forgot about the rest, is all I have to say :o)

Ab Ripper X:

 

Results Chart:

	Day 60	Day 63	Difference
In & Out	80	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	435	445	+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

Well since I had no shoes I was able to go back to the 90 in the in & outs LOL. I still did everything I could to keep it the same after I managed to regain my 90 reps. And when I was done I did some crunches with my 20lb dumbbell and some elbow plank.

Tomorrow I have Plyometrics and I have a feeling it will be late, also since tomorrow I am off, I am sure I can do the pics LOL man those are so over due LOL.

Thank you for your time:

Mike