R2D74 – Legs & Back + Ab Ripper X

Well today I worked out at the GYM, had an awesome workout, I needed the pull up bar and it is not that close from the dumbbell wall, so I had to bring a couple of sets that I needed. 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	-	+0
07 Step Back Lunge	RL	20	W	22	+0
	LL	20	W	22	+0
08 Alternating Side Lunge	R	24	W	17	+0
09 Closed Grip Overhand Pull-Ups	NC1	15	C1	-	+0
	NC2	15	C2	-	+0
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

First thing you will notice is, well no increase on the pull ups this time, but I did struggle to keep up the reps, and I tell ya, it’s the shoes LOL remember I purchased some new shoes that are a bit heavier than the old ones LOL. But still it was so awesome, I am still sore from yesterday, and now I added some more soreness on my back which is fantastic, and it’s not bad muscle pain sore help I need a pain killer, it’s the I worked out and my muscles feels expanded and sore feeling, which feels fantastic :o)

Ab Ripper X:

Results Chart:

	Day 72	Day 74	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 again I did the same reps and again it pumped my abs and again they felt sore, and again after I finished I did 2 reps of 10 on the double ab crunch machine with 105lbs and man my abs were nicely pumped again OH YEAH!!

Well tomorrow I have Kenpo X and this will also be at the GYM.

Thank you for your time:

Mike