R2D72 – Shoulders & Arms + Ab Ripper X

Today I worked out at the GYM again, and this was way awesome, I will say now I loved the workout even more with the full set of dumbbells. Since I did not need the pull up bar, I just put the laptop right next to the dumbbell wall and I did not need to go anywhere to pick the dumbbells that felt right for the right moment, the workout so awesome, I got a nice pump. Lets see…

Shoulders & Arms:

Results Chart:

01 Alternating Shoulder Presses	R1	12	W	22	+2
	R2	7	W	27	-6
02 In & Out Bicep Curls	R1	12	W	27	-4
	R2	14	W	27	-2
03 Two-Arm Tricep Kickbacks	R1	10	W	22	-4
	R2	10	W	22	-4
04 Deep Swimmer's Presses	R1	5	W	27	-7
	R2	5	W	27	-7
05 Full Sublimation Concentration Curls	R1	7	W	32	-3
	R2	7	W	32	-3
06 Chair Dips	R1	40			+10
	R2	40			+5
07 Upright Rows	R1	8	W	27	-6
	R2	8	W	27	-6
08 Static Arm Curls	R1	14	W	27	-2
	R2	16	W	27	+0
09 Flip-Grip Twist Tricep Kickbacks	R1	10	W	22	-2
	R2	10	W	22	-2
10 Seated Two-Angle Shoulder Flys	R1	10	W	22	-6
	R2	10	W	22	-6
11 Crouching Cohen Curls	R1	6	W	27	-2
	R2	8	W	27	+0
12 Lying-Down Tricep Extensions	R1	8	W	22	-4
	R2	8	W	22	-4
BONUS ROUND
13 In & Out Strait Arm Shoulder Flys	R1	14	W	17	+2
	R2	14	W	17	+2
14 Congdon Curls	R1	7	W	32	-2
	R2	7	W	32	-3
15 Side Tri-Rises	LA	35	RA	35	+0
	LA	35	RA	35	+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
• W = Weight
• LA = Left Arm
• RA = Right Arm

First thing you will notice is that there is a lot of red, lots of reps dropped but hey, that is not a bad thing, it’s a good thing, take a look at the weight, I increased everything, so awesome!, on my first set you can see I did 2 more so for my next round I increased the weight and that did the trick. Nothing like having everything you need near by. The only one I decreased was the 17lbs I used for the In & out strait arm shoulder flies because it is suppose to be 16 reps and I can’t do very many with 20lbs so I dropped it to 17 and I was close.

Also it was awesome working out next to the mirror, I can see what I am doing wrong and fix it. I pumped up quite nicely and it felt fantastic, I was like oh yeah I really deserve some weight protein when I am done today for sure LOL, I so wished I had a camcorder too, when pumped my biceps are starting to look nice LOL.

Ab Ripper X:

Results Chart:

	Day 67	Day 72	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

Again it seems like the same as usual but, I bought some new shoes for working out and they are a little heavier LOL and I tell you this does a nice trick, by the time I was doing pulse up my abs were so pumped and so painful, when I finished again I did my 2 times 10 reps of the double ab cruncher with 105lbs, and when I walked by the mirror in the showers I could see a 4 pack because the muscles were so pumped, it was awesome! it just means I am so close to having my 4 pack to then work on my 6 pack OH YEAH!!!

Man what a workout, totally loved it and I am still hyped! OH YEAH!!! BRING IT!!!

Tomorrow I have Yoga X and I will do it when I get home.

Thank you for your time:

Mike