Wednesday, September 15, 2010

R2D67 – Legs & Back + Ab Ripper X

Today’s workout was at the GYM at work. I increased the 10lbs dumbbells to 17lbs. Lets see how it went.,,

Legs & Back:

legs and 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:

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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