Today I was able to go to my meeting and come back to workout at work with no issues. I will say it was quite different for sure, and what made it different, the factor that I have a selection of dumbbells at my disposal and can use what I need, however I kind of made it where I only used 2 sets, so I would not have a big mess to return LOL. Lets see…
Back & Biceps:
Results Chart:
| 01 Wide Front Pull-Ups | NC | 15 | C | -2 | |
| 02 Lawnmowers | RA | 15 | W | 32 | +5 |
| LA | 15 | W | 32 | +5 | |
| 03 Twenty-Ones | R | 21 | W | 32/22 | +0 |
| 04 One-Arm Cross-Body Curls | RA | 8 | W | 32 | -2 |
| LA | 8 | W | 32 | -2 | |
| 05 Switch Grip Pull-Ups | NC | 16 | C | +0 | |
| 06 Elbows-Out Lawnmowers | RA | 10 | W | 32 | +0 |
| LA | 10 | W | 32 | +0 | |
| 07 Standing Bicep Curls | R | 8 | W | 32 | -2 |
| 08 One-Arm Concentration Curls | RA | 5 | W | 32 | -5 |
| LA | 5 | W | 32 | -5 | |
| 09 Corn Cob Pull-Ups | NC | 5 | C | +0 | |
| 10 Reverse Grip Bent-Over Rows | R | 10 | W | 32 | +0 |
| 11 Open Arm Curls | R | 8 | W | 32/22 | +0 |
| 12 Static Arm Curls | R | 16 | W | 22 | +0 |
| 13 Towel Pull-Ups | NC | 12 | C | -3 | |
| 14 Congdon Locomotives | R | 40 | W | 32 | +0 |
| 15 Crouching Cohen Curls | R | 8 | W | 32/22 | +0 |
| 16 One-Arm Corkscrew Curls | R | 6 | W | 32 | -2 |
| 17 Chin-Ups | NC | 15 | C | -2 | |
| 18 Seated Bent-Over Back Flys | R | 10 | W | 22 | +2 |
| 19 Curl-Up/Hammer Downs | R | 6 | W | 32 | +0 |
| 20 Hammer Curls | R | 6 | W | 32 | -2 |
| 21 Max Rep Pull-Ups | NC | 15 | C | -1 | |
| 22 Superman | R | All | +0 | ||
| 23 In-Out Hammer Curls | R | 8 | W | 22 | +2 |
| 24 Strip-Set Curls | R1 | 8 | W1 | 32 | +0 |
| R2 | 8 | W2 | 32 | +0 | |
| R3 | 8 | W3 | 22 | +0 | |
| R4 | 8 | W4 | 22 | +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
First thing you will notice there are some minuses, not huge, but again the pull up bar is wider LOL and I like it that wide, makes me work harder, but the shoes make a difference I swear LOL I had to struggle so much, and take rests between the pull ups in order to accomplish not going down in reps so much, wow, but hey this struggle I currently have is good, because I am fighting more, instead of just giving up after the first sign that I can’t do no more, I rest 5sec and keep going till I get to where I want or run out of time. Which my back is feeling it for sure, it’s sore, so are my upper part of my pecks and my biceps and triceps, somehow even those are sore.
Now for the weight I picked the 30lb plus 2lbs for the dumbbell bar a total of 32, not the same as a resistance band, the weight is all towards the top here the weight is the same hand low or high, so it makes a huge difference and I used 32s for almost everything, with the resistance bands I lower or increase the resistance, therefore it was a tougher workout, I got my arms tired sooner and at the same time it affected my pull ups, but it was awesome, as you can see many times I could not even pass 6 or 8 reps, my biceps felt like they were going to explode. Where it says 32/22, that means that I finished the set with the 22lbs, I had to in order to make sure I could keep going.
Ab Ripper X:
Results Chart:
| Day 63 | Day 65 | 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
And again I say the shoes make a difference LOL, I did not do more or less, but my abs really felt it big time, it really hurt and burnt, and of course I finished it off with the double ab crunch machine YEAH BABY again at 105lbs 2 sets of 10 reps each :o)
Was this an awesome workout even though some reps went down, HELL YEAH!! I fought hard and that is what matters most and what makes the difference, if it’s to easy it does nothing. Oh I was able to purchase whey protein isolate again, so I will start that tomorrow as I did not have it when I was at work, so I got it before I thought I would get it, YAY!!!
Tomorrow I have Yoga and I will come home to work out.
Thank you for your time:
Mike
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