R2D78 – Back & Biceps + Ab Ripper X

Today I worked out at the GYM, and what I did was I worked out close to the dumbbells and walked over to the pull up bar when I needed it and it turned out a lot better, that way I had the weights I wanted right next to me. So it was awesome and I got pretty pumped and sore today so lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	15	C		+0
02 Lawnmowers	RA	10	W	37	-5
	LA	10	W	37	-5
03 Twenty-Ones	R	21	W	32/22	+0
04 One-Arm Cross-Body Curls	RA	8	W	32	+0
	LA	8	W	32	+0
05 Switch Grip Pull-Ups	NC	16	C		+0
06 Elbows-Out Lawnmowers	RA	10	W	37	+0
	LA	10	W	37	+0
07 Standing Bicep Curls	R	8	W	32	+0
08 One-Arm Concentration Curls	RA	6	W	32	+1
	LA	6	W	32	+1
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	+0
12 Static Arm Curls	R	16	W	27	+0
13 Towel Pull-Ups	NC	12	C		+0
14 Congdon Locomotives	R	40	W	32	+0
15 Crouching Cohen Curls	R	8	W	32	+0
16 One-Arm Corkscrew Curls	R	8	W	32	+2
17 Chin-Ups	NC	15	C		+0
18 Seated Bent-Over Back Flys	R	10	W	27	+0
19 Curl-Up/Hammer Downs	R	8	W	32	+2
20 Hammer Curls	R	8	W	32	+2
21 Max Rep Pull-Ups	NC	15	C		+0
22 Superman	R	All			+0
23 In-Out Hammer Curls	R	8	W	27	+0
24 Strip-Set Curls	R1	8	W1	32	+0
	R2	8	W2	32	+0
	R3	8	W3	27	+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

Well it seems like not a lot of improvement, but there was a lot trust me. First thing is I added some 37lbs in there for lawnmowers, I added some 27lbs to replace 22s and I increased a couple of reps on some things. That was in the biceps, now for the pull ups it seems it all stayed the same, well if you remember I am starting to struggle, possibly the added shoe weight LOL however before I had to take 2 breaks in order to make the reps, this time I only took 1 break, therefore I am improving and starting to get back on track. Also remember that the wide pull ups on the pull up bar at work are wider for the wide front or corn cobs, but man makes you feel a lot better, and by that I mean more sore LOL.

Needless to say that today my biceps were pretty sore and so was my back, that is the way it’s suppose to be. If I would have had access to more weights before I probably would have been using more weight by now and I would have had larger muscles, since I have been working out at the GYM my biceps have increased a bit.

Ab Ripper X:

 

Results Chart:

	Day 76	Day 78	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

So far it seems I did the same, well here is something else I did today, I speedup my reps a bit and did not wait for Tony to stop talking to continue, no rest between exercises what so ever, so basically I ended up a head and finishing faster, oh did it ever hurt, I did not give a chance for the burn to settle, or for me groan in pain and catch my breath, I just kept going and the burning just kept coming, very interesting indeed ad loved it LOL man I have become a masochist LOL. And when I was done I went right back to the double crunch machine and this time I did 10 reps with 115lbs for the first set and 10 reps with 120lbs for the second set, oh yeah I felt it :o)

Well tomorrow I have Yoga and that will be at home.

Thank you for your time:

Mike