Day 46- Back& Biceps

Wide Pullups: 19 (+3)
Lawn Mowers: 10 x 45
21's- 20lbs
Cross Curls- 8 x 25lb
Switch Grip Pullups: 14
Elbow Out Lawn Mowers: 10 x 30lb (go up next time)
Curls 10 x 30lb
Concentration Curls: 10 x 20lb
Corn Cobb Pullups: 9
Reverse Grip Rows: 10 x 30lb
Open Arms Curls 10 x 25lb
Static Curls 16 x 25lb
Towel Pullups: 15
Locomotives: 40 x 25lb
Condgen Curls: 10 x 25lb
Corkscrew Culrs: 10 x 25lbs
Reverse Grip Pullups: 12
Seated Bent Flys: 10 x 20lbs
Cohen Curls: 10 x 30lb
Hammer Curls: 10x 30lb
Wide Grip Pullups: 11
Supermans: Completed
In and Out Hammers: 12 x 20lbs (Go up in weight)
Strip Set Curls: 8 x 30
8x 25lb
8x 25lbs
10 x 20lbs

Duration 1 hour 43 secs
Cals: 451
Max; 163
Avg: 117

Ab Ripper is on deck for later tonight. During this workout I had to take Sawyer out to go to the bathroom twice hence why my avg heart rate was down a little bit due to these breaks. Overall a good workout, went up in weight a bunch of times and did more pullups overall than the last time.

Day 45- Plyometrics

Ok, I'll admit it I've skipped workouts the last two days due to events over the weekend (Brewer Game and Cookouts), but today (Tuesday) I brought it back tonight. Plyometrics was on the schedule and Me and my good buddy Tony Horton killed it. Here are the stats:

Duration: 1 hr 2 mins
Cals: 652
Max: 179
Avg: 140

My heart rate was really up during this workout, maybe because it was pretty humid downstairs this evening. Regardless I made sure I put in my max effort each time, I did hit pause once or twice to catch my breathe and grab a glass of water. Overall I great Cardio workout tonight. Tomorrow is Back and Biceps. Night.

Day 44- Chest Shoulders Triceps

Slow Motion Pushups- Again, Completed all of them, but these were very tough and I needed to go down to my knees for a few secs as a break. I did a bonus of 18 push-ups after.
In N' Out Shoulder Flys- 16 reps at 10lbs
Chair Dips- 33 One leg alternating Chair Dips
Plange Pushups- 19 reps
Pike Pushups- 19 reps
Side-Tri- Rises- 19 reps on each side
Scarecrow- 12 reps at 10lbs (Go up in weight next week)
Overhead Tricep Extensions- 8 reps at 20lbs
Two-Twitch Speed Pushups- This was a tough exercise. You do 4 speed pushups fast, then 3 in slow motion. I needed breaks at the top of the slow motion pushups every so often, next time try to do less breaks.
Y-Press- 10reps at 25lbs
Lying Tricep Extensions- 10 reps at 25lbs
Side to Side Pushups- 14 reps
Pour Flys- 12 reps at 8lbs (go up to 10lb)
Chair Tricep Extensions- 8 reps at 20lbs
1 arm pushups- Still can't do one regular one, so I went down to my knees to complete the pushups and did 13
Weighted Circles- 5lb dumbells 1 break needed
Throwing the Bomb- 10 reps 15lbs
Plyo- Clap Pushups-17 clap pushups.
Slo-Mo Throw- 10 reps at 10lbs
Front-Back Tricep Extensions- 10 reps at 12lbs
One Arm Balance Pushups- 20
Fly Row Press- 10 reps at 12lbs.
Dumbell Cross Body Blows- 48 reps and 20lbs.

Duration 56 minutes
Calories 367
Max Hrt: 158
Avg: 110

During this workout I felt a little tight in my chest and arms, I think this lead to me not beign able to increase much on some of the pushup exercies. Other than that it was a good Saturday Morning workout before heading to the Brewer Game. Ab Ripper X was delayed today due to time constraints.

Day 43- Rest

Rest Day on Friday.  Sharing this Friday with Katie for our 1 year aniversary!!! See you tomorrow.

Day 42-Kenpo X

After a long work day yesterday in Cedar Rapids, I headed over to trivia with intentions of doing Kenpo X when I got home.  That did not happen so I did Kenpo this morning.  Here are the stats.

Duration: 1 hour 1 minute
Calories: 412
Max 158
Avg 111

My average heart rate was down because I had Sawyer downstairs with me while doing the workout so I had to pause a few times and entertain him with his toys.  I made sure to put a high effort in on all my exercises though.  I'm going to look back and my last KenpoX workout to see how I brought it this time.

Day 41- Ab Ripper X and Cardio X (Bonus Workout)

Good Evening! And a good evening it was.  Katie, Sawyer and I all went down stairs tonight to do a little Ab Ripper and Cardio X.  Everything went well for the first 10 minutes of Ab Ripper, but then Sawyer decided it was a great time to take a poop downstairs.  I caught him mid-poop and took him outside, while Katie cleaned up the mess.  After that it was smooth sailing as we finished Cardio X after the Ab Ripper.  Here are the stats:

Duration 1 hr 9 minutes
Calories: 420
Max: 158
Avg: 108

Good Night..Jessman OUT!

Day 41 Legs and Back

Balance Lunges 25 each leg

Calf Raise Squarts 25x 20lbs

Reverse Grip Chins 17

Super Skaters 25 each leg

Wall Squats Completed

Wide Front Chins 15

Step Back Lunges 20 each with 20lbs dumbells

Side Lunges 24 reps (complete)

Close Grip Chins 17

Single Leg Squats Complete, but had trouble holding them for the full length

Dead Lifts 20 each leg

Switch Grip Chins 16

3 Way Lunges Complete

Reaching Lunges Complete

Reverse Grip Chins 16

Chair Salutations Complete

Roll Up Lunches  Complete

Wide Grip Chins 14

Grocho Walks Complete

Calf Raises Completed with 20lb weights

Close Grip Chins 16

Debbie Sieber Speed Squats Completed

Switch Grip Pullups- 19

This is just a great workout.  It is very challenging because its a lot of lunges and pullups and rarely you get any breaks between.  Going to get in Abs and Cardio X after Sawyer crashes for the night.

Stats

Duration: 1 hr 8 mins

Cals: 575

Max: 174

Avg: 124
Total Pullups: 130