Today’s workout was at the GYM at work. I increased the 10lbs dumbbells to 17lbs. Lets see 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 | - | +0 |
NC2 | 18 | 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 | 16 | C2 | - | +1 | |
07 Step Back Lunge | RL | 20 | W | 20 | +0 |
LL | 20 | W | 20 | +0 | |
08 Alternating Side Lunge | R | 24 | W | 17 | +0 |
09 Closed Grip Overhand Pull-Ups | NC1 | 15 | C1 | - | +0 |
NC2 | 15 | C2 | - | +1 | |
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 | - | +0 |
NC2 | 16 | C2 | - | +0 | |
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
Well it does not seem like an improvement, but I will say that holding the weights for a while really makes a difference on the output of the workout, the increase to the 17lbs and then holding the 27lbs for quite a bit, really get your arms tired. Also I will say that my left wrist was hurting a bit today, it seems between the 27lb dumbbell and the pull ups, it was getting pretty pulled, by the end I really felt the weight, I had to somewhat rest the dumbbells on my thighs to help with the calf raises. But other than that, it was awesome, I struggled in order to keep the reps, so I felt my back get sore, that is still pretty awesome, if I keep feeling my back get sore like this, I can’t wait to see what difference it makes in a couple of weeks.
Ab Ripper X:
Results Chart:
Day 65 | Day 67 | 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
Well I managed to do the same thing as last time, again I really felt my abs big time, and when I finished again I did 2 reps of 10 on the double ab cruncher with 105lbs, and when I walked by the mirror and lifted my shirt I could see my abs a bit more, they were pretty sore, so I am hoping in a couple of weeks I can get a better view on my abs.
Tomorrow I have Kenpo X and it will be at work again. Now I figured I will mention it now, there might be a couple of missed workouts, this Saturday I have some over time work, however I think it is at noon and I wont be able to workout in the morning because of people sleeping and I may be there 8hrs, so may not be able to workout out when I come home, however it is the same thing as last Saturday, lots of walking and moving equipment around so I will still be getting a cardio workout. Also the weekend after is my wife’s B-Day weekend, I have some plans and it may involve having to miss a workout, but we shall see, she is more important anyways :o).
Thank you for your time:
Mike
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