Day 66 – Back & Biceps + Ab Ripper X

WOOHOO Week 10 day 3 down, oh yeah! I worked out around 2:15pm today. This is a workout where I wish I had heavier weights to do less reps and grow more muscle, but for now I will continue to look at it as weight loss. I also added my resistance bands together, I took my heavy one and added it to the medium one, and guess what, still not enough LMAO! damn those things where cheap, their good for a starting point, but now I need some really heavy ones instead LOL.

So lets see how I did today

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	3.5	C		10
02 Lawnmowers	RA	20	W	20	20	+0
	LA	20	W	20	20	+0
03 Twenty-Ones	R	25			25	+0
04 One-Arm Cross-Body Curls	RA	17	W	20	15	+2
	LA	17	W	20	15	+2
05 Switch Grip Pull-Ups	NC	2	C		10
06 Elbows-Out Lawnmowers	RA	20	W	20	20	+0
	LA	20	W	20	20	+0
07 Standing Bicep Curls	R	17	W	20	15	+2
08 One-Arm Concentration Curls	RA	9	W	20	15	+1
	LA	9	W	20	15	+1
09 Corn Cob Pull-Ups	NC	2	C		4
10 Reverse Grip Bent-Over Rows	R	20	W	20	20	+4
11 Open Arm Curls	R	15	W	20	15	+3
12 Static Arm Curls	R	16	W	20	15	+0
13 Towel Pull-Ups	NC	2	C		4
14 Congdon Locomotives	R	40	W	20	40	+0
15 Crouching Cohen Curls	R	13	W	20	15	+3
16 One-Arm Corkscrew Curls	R	20	W	20	15	+5
17 Chin-Ups	NC	2	C		10
18 Seated Bent-Over Back Flys	R	20	W	20	20	+0
19 Curl-Up/Hammer Downs	R	13	W	20	15	+2
20 Hammer Curls	R	20	W	20	15	+0
21 Max Rep Pull-Ups	NC	2	C		10
22 Superman	R	All			All	+0
23 In-Out Hammer Curls	R	10	W	20	10	+3
24 Strip-Set Curls	R1	14	W1	20	14	+0
	R2	14	W2	H+M+	14	+2
	R3	14	W3	H+M+	14	+2
	R4	14	W4	H+M+	14	+2

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
• Second to Last Column = Set Goals
• NC = No Chair
• C = Chair Assisted
• RA = Right Arm
• LA = Left Arm
• R = Rep
• W = Weight
  • H = Heavy Resistance Band
  • H+ M+=Heavy + Medium Resistance Band + a Loop

OK so again no chair on the pull ups, using a slight small jump to pull myself up and hang as much as I can, however I managed to do 1.5 real ones YAY!! but still I have no idea why I am having such a hard time on something I use to do before (15yrs ago LOL), but hey I keep trying, but at least my back was sore, so I am doing something right, WOOHOO.

The 20lbs are good for some routines but not for others. However I still did my best and tried to feel the burn as much as possible and my biceps were nice and pumped by the end so again I managed to work them out good.

At the end I added the Heavy + Medium Resistance Band + using a loop, this seemed to feel better, and I managed to pump 14 reps for each of the last 3, it felt good.

Ab Ripper X:

Results Chart:

	Day 64	Day 66	Difference
In & Out	50	50	+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	13	13	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	60	60	+0
Total Crunches	372	372	+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

This workout is still fantastic even though I have not increased the number of reps. I am still working on form, which is fantastic because it makes me feel it more.

The hip rock n raise and the pulse ups, I did not think I could get my hip higher then I did last time but I did LOL, and no inertia from the legs used, I so felt the burn in my abs.

The Oblique V ups I am trying to make contact with my elbow and knees but it has not happened yet.

Mason twist I fell out on rep 55 and I had to get back up and finish to 60, then I again did elbow plank and held it for about 1min to finish feeling the burn.

I have been considering doing Ab Ripper X twice the days I have it scheduled, once in the morning and once after my workout, but I will consider it depending on the time, right now I am teaching at 8am so it’s a bit tough, but at the same time I really want to get rid of the left over fat, or I could try to repeat the routine right after I am done, hmmm I will think of something for sure, but I want to get the most of the 3.5 weeks I have left, oh yeah that’s all I have left for 90 days WOOHOO!!

Tomorrow I have Yoga X.

Thank you for your time:

Mike

Day 65 – Plyometrics – BRING IT!!! YEAH!!

OH MAN, what a workout today!, I am still wired LOL not sure why but I feel fantastic!!

I woke up at 7am, had the urge to turn sideways, so I took my mask off and turned, I learned from yesterday LOL. So no air in me today YAY!, I got out of bed at 8am, ate a banana with some 100% whole-wheat bread, then 1hr later I ate some almonds, no salt or anything, then 1hr later I ate an apple and an hour of that I started 3 loads of laundry and started Plyometrics. I don’t know what it was but since I felt good, no pains, no cramps, I just brought it like mad, I jumped like my life depended on it and I had fun, I just kept yelling bring it when I felt a little tired and just picked it up, I did not modify anything what so ever, and even did most of the harder options. I actually somehow felt a slight burn on my abs and on my back towards the end LOL.

When I finished, I was so excited I came out running from the bedroom where my wife was and started running in place and said “Damn 1hr of jumping like a mad man and I am still going!!” and I started to jump squat while doing a 180 LOL, she started laughing and said “Mike, Shower” I was still jumping around and she says “MIKE, SHOWER” LOL I stop and I was like “what?”, she says “We have to finish what we are doing and get ready to head out later” and so I jumped my way to the shower saying “BRING IT, BRING IT, BRING IT!!” LMAO!! ok so I lost my marbles but hey haven’t we all? LMAO! it’s good to have fun with what your doing or you will just get bored of it and stop, not a good thing.

And so this marked end of Week 10 Day 2, so 35 more days to go, and I hope to bring it, each and every day :o)

Thank you for your time:

Mike

Day 64 – Chest, Shoulders & Triceps + ARX

Today I woke up with air in my stomach and intestines again, I turned sideways this morning and that seemed to have opened the way to my stomach, it seems that my neck is getting lighter, so soon I may not need the CPAP at all. However I had cramps but I worked out anyways around noon and I still brought it, OH YEAH!!!

Lets see…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	15	20	+3
02 In & Out Shoulder Flys	R	16	W	H	16	+0
03 Chairs Dips	R	20			16	+4
04 Plange Push-Ups	N1	10	K1	10	20	+2
05 Pike Presses	R	17			15	+3
06 Side Tri-Rises	RA	14	LA	14	15	+4
07 Floor Flys	R	20			20	+2
08 Scarecrows	R	20	W	H	20	+2
09 Overhead Tricep Extensions	R	20	W	H	20	+0
10 Two-Twitch Speed Push-Ups	N1	12	K1	10	20	+2
11 Y-Presses	R	18	W	H	20	+0
12 Lying Tricep Extensions	R	20	W	H	20	+0
13 Side-To-Side Push-Ups	N1	16	K1		20	+2
14 Pour Flys	R	18	W	H	20	+4
15 Side-Leaning Tricep Extensions	RA	20	W	H	20	+0
	LA	20	W	H	20	+0
16 One-Arm Push-Ups	N1	1	K1	8	10	+0
17 Weighted Circles	R	40	W	M	40	+0
18 Throw the Bomb	RA	16	W	H	16	+1
	LA	16	W	H	16	+1
19 Clap or Plyo Push-Ups	N1		K1	25	20	+6
20 Slo-Mo Throws	R	14	W	H	15	+2
21 Front-To Back Tricep Extensions	RA	25	W	H	20	+3
	LA	25	W	H	20	+3
22 One-Arm Balance Push-Ups	R	10			10	+3
23 Fly-Row Presses	R	10	W	H	10	+1
24 Dumbbell Cross-Body Blows	R	20	W	20	20	+4

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
• Second to last column are my set goals.
• Reg = Regular Rep
• Bon = Bonus push ups
• R = Reps
• N = No Knees
• K = Knees
• RA = Right Arm
• LA = Left Arm
• W = Weight
  • M = Medium Resistance Band
  • H = Heavy Resistance Band

I like this routine, I like how it starts with the slow motion pushups, they really get your chest exploding right off the bat! You are asked for 12 slow ones in 3 different positions, starting from wide push ups and ending with military style, then you get the bonus round and do as many as you can after you have done 12 slow ones and those first 12 are a killer but I still managed to push another 15 YEAH! BRING IT!!.

So to try an keep this short LOL, yeah right, LOL Lets jump around a little. The one arm push ups, I was able to do 1 again with my right side with out my knees, but still not on the left, but with my knees I was still just able to squeeze out 8 reps, 4 on each side, still not bad.

I was giving it all I had and by the time I got to clap push ups I was pretty tired and did not dare try with out my knees, I figured I would land flat on my face if I did LOL But with my knees I could have kept going if the time did not run out LOL

Needless to say, cramps and all I still managed to BRING IT!! YEAH!!

Ab Ripper X:

Results Chart:

	Day 61	Day 64	Difference
In & Out	50	50	+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	13	13	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	60	60	+0
Total Crunches	372	372	+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

OK so nothing extra here, but still working on form and the coolest thing that I did today which I really felt on my abs was the Hip rock n’ raise and pulse up I lifted very high my butt from the floor and did not use the inertia from my legs at all to help, I so felt it.

Mason twist, I so thought I was going to pass the 60 mark and I fell over at 60 LOL, but I did not cool down right away, I went in to elbow plank and stayed there for close to 1min, that really finished burning my abs. That was awesome!

So today was fantastic, after I worked out, we went out for the day, we walked for a while then went to a museum and was there for 2.5hrs and I walked all that time plus used the stairs and climbed 4 floors and went up and down a couple of times LOL so all that was on top of today’s workout. Hey, I need to do something in order to compensate for last weeks bad eating LOL.

Tomorrow I have Plyometrics, and I will do them around noon as well and then go out :o)

Thank you for your time:

Mike

Day 63 – X Stretch, Weight & Measurements

Today was a nice stretchy day. I was impressed on how flexible I am starting to become on some stretches. For example the front leg stretch, I can now touch the floor with the tip of my fingers, very cool, also the ham string stretches on the floor I am grabbing my heel a lot easier now.

Still working on Camel and on back hero I was actually able to go down a bit more. Plow, I am so close to touching the floor but still no dice. Well stretching felt good, so lets move on to what Fridays are really about.

First thing I will say is I was a bad boy this week with what I ate, several times this week I ate something a bit greasy LOL like I ordered chicken breast but it came with the skin and I could not resist and I ate it LMAO!. I made a top sirloin steak, and this one had a bit of fat in a corner and uhm I could not resist and I ate half and then said, what the heck am I doing, I don’t want to go backwards, throw it out LOL. And finally today work provided pizza for a meeting and I ate 2 slices and it was insanely greasy, the second piece I tried to soak the grease off with some paper towels LOL but I was hungry and it was free and in front of me, so I ate it, but hey they also provided chocolate cake and I am a huge chocoholic and I did not touch it, I looked at it and I wanted some, but I kept thinking on what I had just done so I left it alone LOL and I don’t really workout today so bad Mikey, bad bad Mikey. So lets see how all this affected me.

Weight:

	Day 1	Day 56	Day 63
Weight	207.4	187.8	185.6
Body Fat %	33.4%	24.2%	23.8%
Lean Body Mass	138.1	142.4	141.4
Fat Body Mass	69.3	45.4	44.2
Body Surface Area (BSA)	2.1	19.0	18.9
Body Mass Index (BMI)	30.6	27.7	27.4

I worked out hard this week as those who are coming to my blog know, so I still lost weight but not as much as I could have if I had not done such bad things this week. I lost 2.2lbs visible on the scale, and looking at body fat % I lost 1.2lbs of fat and lost 1lbs of lean body mass, possibly shrinking skin.

Now I am starting to have the issue where I have loose skin on my stomach and it seems larger, but it’s all really loose, when I set my self down to do push ups it stretches outwards pretty far, kinda disgusting and messed up. I know it is part of the process but I was wondering if anyone had an idea on how to make the skin shrink a bit faster that would be great, please let me know.

Measurements:

	Day 1	Day 56	Day 63
Neck	18	16.5	16.25
Shoulder	17	15	15
Chest	45.5	45	44.5
Waist	44	39.5	39
Abdomen	44	41	40.75
Hips	41	39	38.75
Thigh	23.5	23.5	23.25
Knee	14.5	14.5	14.5
Calf	15	14.5	14.5
Ankle	9	8.75	8.75
Arm	13.5	12	12
Forearm	11	11.25	11
Wrist	7.5	7	7
Waist-Hip Ratio	1.073170732	1.012820513	1.00645161

I am still slowly going down in size YAY!! and my neck is still shrinking which is fantastic because I just lowered my CPAP machine last night 2 full notches, so my pressure when I started to use the CPAP was 12, now it is 8, this is really helping me :o)

I also lost on the Chest area, waist, abdomen, hips and thighs, also lost a bit on my forearms. The abs seem bigger at times but it’s like an accumulation of skin falling down from above, like something melting, again I would really appreciate any advice on getting rid of that excess skin that seems to be taking for ever to shrink.

Tomorrow I have Chest, Shoulders and Triceps, basically this coming week I will be doing the routine from Phase II.

Thank you for your time:

Mike

Day 62 – Kenpo X

Day 62, that means all I have left is 28 days, WOW that’s awesome. Another bit of good news and bad news at the same time is, I have to lower the pressure from my CPAP machine, that is awesome news, it means that I am loosing weight on my neck and at some point and time I wont need it, YAY!!!, the bad news is, I got so much air from the machine last night in my stomach and in my intestines, I have had cramps all day long, oh I have had such a hard time getting rid of all that air, the bubbles just move back and forth and wont come out, I think it’s because they are so big the air just moves upwards and is tuck on one of the bends in the intestines, I have tried everything from rocking to plow and downward dog, I just can’t get it all out. Any who lets talk about today’s workout…

Kenpo X:

OK so today I did my best, my stomach still had cramp and still do. But I still brought my intensity, I can tell you that all the moving around I could feel the air moving around too LOL. Now every time my mind went back to my cramps, I did my best to forget it and bring it, I sweat like crazy and somehow between my mind going back and forth from cramps to bringing it, time flew LOL

So in order to bring it today, as much as I could, I tried to go faster than what was asked, so I did more reps, and of course no break either, cause, I don’t need no stinking break LOL.

So tomorrow I have X Stretch and I will have weight and measurements, and tomorrow ends Week 1 of Phase III, that means 4 weeks left and I am done! WOOHOO!! :o)

Thank you for your time:

Mike

Day 61 – Legs & Back + Ab Ripper X

Legs & Back is a routine I see every week, it was part of both Phase I and Phase II so I will see it every week. For some reason it is not a huge favorite, I think it’s because of my lack of weights, I wish I had lighter weights I could use for all exercises, holding the 20s for a long period of time gets tiring LOL. Also Pull ups mentally seem to have become a challenge, which I am trying to fight, I wish I would have never used the chair, as I don’t think I ever did that properly and I assisted myself to much. So again today no chair, and hang as much as I can for as many reps as I can.

Lets see…

Legs & Back:

Results Chart:

01 Balance Lunge	RL	25	LL	25	25	+0
02 Calf Raise Squat	R	25	W	40	25	+0
03 Reverse Grip Chin-Ups	NC1	2	C1	-	15	-13
	NC2	2	C2	-	15	-13
04 Super Skater	RL	25	LL	25	25	+0
05 Wall Squat (sec)	S	90	-	-	90	+0
06 Wide Front Pull-Ups	NC1	2	C1	-	15	-9
	NC2	2	C2	-	15	-9
07 Step Back Lunge	RL	20	W	40	20	+0
	LL	20	W	40	20	+0
08 Alternating Side Lunge	R	25	W	0	25	+0
09 Closed Grip Overhand Pull-Ups	NC1	2	C1	-	15	-12
	NC2	2	C2	-	15	-12
10 Single Leg Wall Squat (sec)	S	30	-	-	30	+0
11 Deadlift Squat	LL	20	RL	20	20	+0
12 Switch Grip Pull-Ups	NC1	2	C1	-	15	-12
	NC2	2	C2	-	15	-12
13 Three-Way Lunge	RL	5	LL	5	5	+0
14 Sneaky Lunge	R	20	-	-	20	+0
15 Chair Salutations (sec)	S1	30	-	-	30	+0
	S2	30	-	-	30	+0
16 Toe-Roll Iso Lunge	RL	20	LL	20	20	+0
17 Groucho Walk	R	25	-	-	25	+0
18 Calf Raises	R	75	W	40	75	+0
19 80/20 Cyber-Speed Squat	RL	30	LL	30	30	+0

Reading this Chart:

• Last column is the difference in reps since the last time I did this workout:
  • Green = More Reps or Seconds
  • Red = Less Reps or Seconds
• Second to last column is the goals I had set for myself.
• R = Reps
• S = Seconds
• NC = No Chair Assist
• C = Chair Assist
• RL = Right Leg
• LL = Left Leg
• W = Weight

First thing I will mention is that for legs the reps are already set and asked for, they don’t seem to ask for max reps. So I don’t really have extra, and if I did I would go over the time. The only exercise that is asked to do max reps is pull ups. You will notice that again I dropped the numbers down to 2. What I did as mentioned earlier is I gave myself a small boost with my feet up, when I pulled myself all the way up, I stopped, held myself at the top as much as I could and then lowered myself slowly, I did that like anywhere between 4 to 6 times each. Since I am helping myself up with a small jump I am counting that as 2, until I can either do it more than 6 times or I can actually do the pull ups and start counting some real ones. This I feel more than with the chair.

The first time I did this routine, when I went to take a shower I could not lift my legs over the bath tube LOL. It has not been like that for a while, yes I feel the burn and it seems to be working, but I am sure I could get a lot more if I had some proper weights. However the workout was till great, I still did my best and brought it, I put in my effort and I felt the burn and that’s what matters.

Ab Ripper X:

 

Results Chart:

	Day 59	Day 61	Difference
In & Out	50	50	+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	13	13	+0
Oblique V-Up	RS25 LS25	RS25 LS25	RS+0 LS+0
Leg Climb	RS12 LS12	RS12 LS12	RS+0 LS+0
Mason Twist	60	60	+0
Total Crunches	372	372	+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

OK so it seems that I had no improvement today, uhm NOT!!! LOL I did, so what did I do different today…

Again the Seated bicycles, I lifted my hand up, again it felt awesome. The corssed leg/wide leg sit-up, here I crossed my legs to try it out, yeap, it sure is a lot harder, I was able to do about 12 like that, then I placed my legs on wide leg position and finished it off, I really felt it more as well.

The Hip rock and raise and the pulse ups, I tried my best to lift my hips off the floor as high as possible, oh man you really feel that on your lower abs.

Oblique V ups, again the feet did not touch the floor, that was also awesome and last but not least I did mason twist all the way through to 60, and then fell over, I so thought I was going to pass 60 as well, I was going good and then I fell over LOL.

So today was pretty good, still working on my form and on those darn pull ups. But always moving forward :o)

Tomorrow I have Kenpo X.

Thank you for your time:

Mike

Day 60 – Yoga X

WOOHOO!! Day 60, only 30 days left, how exciting! YEAH BRING IT!!

OK so today was another hot day, and we all know how much Yoga X makes us sweat LOL, I had to fans going in order to be able to bear with the conditions LOL.

So yet again, very nice low chaturangas, with nice form in upward dog and a push up before every downward dog. Working on form little by little. I was lowering my warrior stances today, and at some point I had to dog it a bit LOL my thighs were on fire.

Now those darn angle poses, well on my left side, I almost made contact with my hands, the right side, not even close, so I will keep working on it.

The half moon and twisted moon segment, I had to lower the leg once, last time I did not need to, but this time I did, I think it had to do with lowering my stance more today.

Crane, still struggling, same thing put the toe and take it off, but I can’t do it for the entire minute either, I have to stop around 45sec, so it’s a work in progress.

Wheel, I was able to hold wheel longer, probably around 8sec. I thought that was really cool, slowly but surely, I mean huge difference from the first time, I could not even get up.

The hamstring stretches were cool too, I was able to grab my heel on both legs, that was so awesome, maybe by the end I may be using the block, hmmm it has taken me 60 days to get this far, not sure if I can use the block in 30 LOL but I will try.

Yoga belly 7, again very good, felt it burn my abs really good. Especially the 3 part touch the sky, I even tried to lift my hips up as I pushed my shoulders up as high as I could, and the more pain I got, the harder I pushed up LOL

Well needless to say it was another fantastic workout, I am so happy I am doing this, I find myself more energetic, I have more endurance, I last longer going up the stairs, I can tell I am able to spend more time on my feet and always ready to go, instead of just sitting there and thinking about it and never really moving LOL. This has been and still is one heck of an experience, especially for me working out alone, I normally would have quit by now since one can get bored working out alone, but thanks to this blog, I have not, the times I have thought about not pushing play, I have thought about updating my blog and how I don’t want anyone to think I am a quitter, and then I am always happy I was able to push play and bring it! :o)

Tomorrow I have Legs & Back + Ab Ripper X, again no more chair I will hang and come down slowly as many times as I can until my muscles ache, I have to conquer this before I end the 90 days.

Thank you for your time:

Mike