R2D68 – Kenpo X

Today I worked out at the GYM. I still have some sore muscles, so I made sure I put in as much intensity as possible in order to make sure I kept them feeling sore LOL. It was awesome, it has been raining a lot and it is pretty cold and the GYM was really cold and I still managed to work up a sweat, which was fantastic, and this time I took no breaks, and I mean the time that Tony spends talking, it was so cold that I had to make sure I did not stop in order to keep warm, again I will have to purchase a heart rate monitor, to see how I do on these workouts.

Well it was an awesome Kenpo workout and fun as usual, tomorrow I have rest and I will take measurements and weight and we shall see what the damage is this week :o)

Thank you for your time:

Mike

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:

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:

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

R2D66 – Yoga X

Came home right to do my Yoga. I was still sore from yesterday which is good, my biceps, pecks and abs are the ones that are sore and it makes me happy, normally means muscle growth, YAY!

My yoga went by quickly, and it was as awesome as usual. The biggest improvement this time was crane, I was able to hold it for about 25sec and the rest of the time I was just very lightly taping my left toe and quickly removing it from the floor, which was so awesome, I have been fighting with this one for a while, the weight did not seem so hard on my arms today and I felt a moment where all seemed calm, no balance issues, probably for about 10sec before the balance shakes started again, that was very interesting for sure, hopefully I should be able to keep it up. Also I was able to start my Whey Protein Isolate again today YAY!! especially with me feeling sore, that way it helps repair muscle quicker :o)

Tomorrow I have Legs & Back and I will do that at work.

Thank you for your time:

Mike

R2D65 – Back & Biceps + Ab Ripper X

Today I was able to go to my meeting and come back to workout at work with no issues. I will say it was quite different for sure, and what made it different, the factor that I have a selection of dumbbells at my disposal and can use what I need, however I kind of made it where I only used 2 sets, so I would not have a big mess to return LOL. Lets see…

Back & Biceps:

Results Chart:

01 Wide Front Pull-Ups	NC	15	C		-2
02 Lawnmowers	RA	15	W	32	+5
	LA	15	W	32	+5
03 Twenty-Ones	R	21	W	32/22	+0
04 One-Arm Cross-Body Curls	RA	8	W	32	-2
	LA	8	W	32	-2
05 Switch Grip Pull-Ups	NC	16	C		+0
06 Elbows-Out Lawnmowers	RA	10	W	32	+0
	LA	10	W	32	+0
07 Standing Bicep Curls	R	8	W	32	-2
08 One-Arm Concentration Curls	RA	5	W	32	-5
	LA	5	W	32	-5
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	32/22	+0
12 Static Arm Curls	R	16	W	22	+0
13 Towel Pull-Ups	NC	12	C		-3
14 Congdon Locomotives	R	40	W	32	+0
15 Crouching Cohen Curls	R	8	W	32/22	+0
16 One-Arm Corkscrew Curls	R	6	W	32	-2
17 Chin-Ups	NC	15	C		-2
18 Seated Bent-Over Back Flys	R	10	W	22	+2
19 Curl-Up/Hammer Downs	R	6	W	32	+0
20 Hammer Curls	R	6	W	32	-2
21 Max Rep Pull-Ups	NC	15	C		-1
22 Superman	R	All			+0
23 In-Out Hammer Curls	R	8	W	22	+2
24 Strip-Set Curls	R1	8	W1	32	+0
	R2	8	W2	32	+0
	R3	8	W3	22	+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

First thing you will notice there are some minuses, not huge, but again the pull up bar is wider LOL and I like it that wide, makes me work harder, but the shoes make a difference I swear LOL I had to struggle so much, and take rests between the pull ups in order to accomplish not going down in reps so much, wow, but hey this struggle I currently have is good, because I am fighting more, instead of just giving up after the first sign that I can’t do no more, I rest 5sec and keep going till I get to where I want or run out of time. Which my back is feeling it for sure, it’s sore, so are my upper part of my pecks and my biceps and triceps, somehow even those are sore.

Now for the weight I picked the 30lb plus 2lbs for the dumbbell bar a total of 32, not the same as a resistance band, the weight is all towards the top here the weight is the same hand low or high, so it makes a huge difference and I used 32s for almost everything, with the resistance bands I lower or increase the resistance, therefore it was a tougher workout, I got my arms tired sooner and at the same time it affected my pull ups, but it was awesome, as you can see many times I could not even pass 6 or 8 reps, my biceps felt like they were going to explode. Where it says 32/22, that means that I finished the set with the 22lbs, I had to in order to make sure I could keep going.

Ab Ripper X:

Results Chart:

	Day 63	Day 65	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

And again I say the shoes make a difference LOL, I did not do more or less, but my abs really felt it big time, it really hurt and burnt, and of course I finished it off with the double ab crunch machine YEAH BABY again at 105lbs 2 sets of 10 reps each :o)

Was this an awesome workout even though some reps went down, HELL YEAH!! I fought hard and that is what matters most and what makes the difference, if it’s to easy it does nothing. Oh I was able to purchase whey protein isolate again, so I will start that tomorrow as I did not have it when I was at work, so I got it before I thought I would get it, YAY!!!

Tomorrow I have Yoga and I will come home to work out.

Thank you for your time:

Mike

R2D64 – Plyometrics & Pics

Today I worked out at 6:30pm, I was restless waiting to workout all day and I did workout my chest and abs a bit every once in a while, a couple of push ups and ab crunches, they are not noisy so no issues LOL. But when plyo time came it was awesome, I again followed Dominique and I had an awesome workout for sure, my heart was pumping and I was jumping like a mad man plus sweating like crazy, it was awesome for sure!.

Now before I worked out today, I had time to take the pictures I have fallen behind with, so lets take a look…

Well even though the skin around my lower abs is loose you can still tell I have abs, unfortunately the definition is not as deep, but hey I am told it takes time, I was fat for a long time and I am pretty happy to be staying around 160lbs so far.

 

Here you can tell that I also still have a bit of loose skin around my love handles as well. Other than that I am pretty happy with my results :o)

 

Alright now those pull ups are really doing the trick back here, check out the definitions I am starting to get, Hey I am starting to get wings! LOL

So far so good, and I am so addicted to working out and for some reason I can’t wait to finish these last 4 weeks of P90X as I want to start hitting the free weights and use some machines at the GYM, I really want to bulk up. I have a plan on using some of the P90X schedules and convert them in to using weights in order to keep the muscle confusion. Oh and I forgot to mention I am out of Whey protein and I have not gotten paid yet so I will be out till I get paid, oh well chocolate milk will do for now. But hey that will not stop me.

Well tomorrow I have Back & Biceps and I should be working out at work, I hope, I have to travel to another building for a meeting in the afternoon and hopefully I will be heading back to my building before I end the workday. Either way I will try to workout at the GYM.

Thank you for your time:

Mike

R2D63 – Chest, Shoulders & Triceps + Ab Ripper X

Today I had some over time work, doing a large reconnection of PCs, we thought it would be around 5hrs and it turned out to be a little over 8hrs LOL, I spent all day on my feet, except for the time we took for lunch, I was a bit tired by the end and my feet hurt a little, so I really spent lots of time going back and forth all day, grabbing and carrying computer components. When I got home, there was someone sleeping till 7:30pm so I worked out at that time and I was tired but I still went for it, I struggled quite a bit, had to take many small breaks throughout the workout in order to try and not drop on reps, but it was pretty tough. Lets see…

Chest, Shoulders & Triceps:

Results Chart:

01 Slow-Motion 3-in-1 Push-Ups	Reg	12	Bon	25	+0
02 In & Out Shoulder Flys	R	12	W	20	+0
03 Chairs Dips	R	45			+0
04 Plange Push-Ups	N1	20	K1	15	+0
05 Pike Presses	R	30			-5
06 Side Tri-Rises	RA	30	LA	30	+0
07 Floor Flys	R	36			+0
08 Scarecrows	R	8	W	20	+0
09 Overhead Tricep Extensions	R	8	W	20	+0
10 Two-Twitch Speed Push-Ups	N1	21	K1	14	+4
11 Y-Presses	R	13	W	20	+0
12 Lying Tricep Extensions	R	10	W	20	+0
13 Side-To-Side Push-Ups	N1	30	K1		-2
14 Pour Flys	R	4	W	20	+0
15 Side-Leaning Tricep Extensions	RA	8	W	20	+0
	LA	8	W	20	+0
16 One-Arm Push-Ups	N1	4	K1	10	-2
17 Weighted Circles	R	40	W	M	+0
18 Throw the Bomb	RA	12	W	20	+0
	LA	12	W	20	+0
19 Clap or Plyo Push-Ups	N1	14	K1	12	+0
20 Slo-Mo Throws	R	4	W	20	+1
21 Front-To Back Tricep Extensions	RA	12	W	20	+0
	LA	12	W	20	+0
22 One-Arm Balance Push-Ups	R	25			+0
23 Fly-Row Presses	R	6	W	20	+0
24 Dumbbell Cross-Body Blows	R	28	W	20	+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
• 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

Like I mentioned I struggled to keep my reps, also I had forgotten that I could use my pull up bar as a push bar LOL, so I did that, no bad, since it has padding and the weights do not. Also my push ups were tougher because I was using larger range of motion, had a harder time trying to keep the reps. Again the consideration of slowing my push ups down in order to get a better benefit from them and yes this will lower my reps. We shall see, I just need to remember to do this.

I was also still a little sore, not as much from before and my chest quickly pumped. Did my best and forgot about the rest, is all I have to say :o)

Ab Ripper X:

 

Results Chart:

	Day 60	Day 63	Difference
In & Out	80	90	+10
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	435	445	+10

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 since I had no shoes I was able to go back to the 90 in the in & outs LOL. I still did everything I could to keep it the same after I managed to regain my 90 reps. And when I was done I did some crunches with my 20lb dumbbell and some elbow plank.

Tomorrow I have Plyometrics and I have a feeling it will be late, also since tomorrow I am off, I am sure I can do the pics LOL man those are so over due LOL.

Thank you for your time:

Mike

R2D62 – Weight & Measurements

Did not have time to stretch today nor take the pics, tomorrow I volunteered to do some Over Time work but it should be about a 5hr day, so I should be able to take the pics tomorrow at some point, so I will have them for tomorrow. However I did do the weight and measurements so lets check that out…

Weight:

	Day 1	Day 55	Day 62	Gain / Loss	Total G/L
Weight	172.8	160.6	161.4	+0.8	-11.4
Body Fat	16.7%	10.7%	10.1%	-0.6	-6.6
Lean Body Mass	144.0	143.4	145.1	+1.7	+1.1
Fat Body Mass	28.8	17.2	16.3	-0.9	-12.5
Body Surface Area (BSA)	18.2	17.5	17.6	-0.1	-0.6
Body Mass Index (BMI)	25.5	23.7	23.8	+0.1	-1.8

Well it seems the scale says I gained 0.8lbs and looking at my body fat, it seems that chopping wood, walking and then working out still does wonders LOL. I measured more than 3 times to try an makes sure I had this right, my body fat as per the caliper seems to have gone down a bit more by 0.6% and therefore it seems that I lost 0.9lbs of fat and gained 1.7lbs of Lean Body Mass. Now I will say I am still sore, so I am still feeling the workout from Wednesday, my back, chest, abs, legs and biceps are all still sore, so it can also be part of the soreness, normally feeling sore the muscles are filled with fluids as well, so that can be part of it.

Measurements:

	Day 1	Day 55	Day 62	Gain / Loss	Total G/L
Neck	16	15.25	15.25	+0	-0.75
Shoulder	15	16	16.5	+0.5	+1.5
Chest	41.75	41	40.5	-0.5	-1.25
Waist	36.5	35	34.75	-0.25	-1.75
Abdomen	38	35.5	35.25	-0.25	-3.25
Hips	37	35.25	35	-0.25	-2.0
Thigh	21.5	21	21	+0	-0.5
Knee	14	14	14	+0	+0
Calf	14.25	14	14	+0	-0.25
Ankle	8.5	8.5	8.5	+0	+0
Arm	11.5	11.5	11.5	+0	+0
Forearm	11	11	11	+0	+0
Wrist	7	7	7	+0	+0
Waist-Hip Ratio	0.98648649	0.992908	0.99285714

Well it seems my back has increased a bit more, and I lost some more around the mid section, which is good. But skin is way to slow coming back, but that’s ok, it’s seems so far, it is still slowly tightening, but very slowly.

Well tomorrow I have Chest, Shoulders & Triceps + Ab Ripper X and I will have to workout at home, since the over time hours are not at the same building, which also means that it depends on who’s sleeping and when, is when I get to workout.

Thank you for your time:

Mike