Kevin

Phew! That was fun!

Hope you sense the sarcasim there. It wasnt really that bad until well... It was all down hill to be honest. If you scroll down and look at my reps and weights you'll see something. A progression downwards for the weights. I started out feeling great. I was sore a little bit but wasnt at the point where it hurt to move around. Started out with 20 pounders and by the end of the workout I had cut that in half to 10 pounds. Cutting 2 1/2 pounds off each time I felt I needed to decrease the weight. I have the Bowflex Select Tech 552s so its very easy to adjust the weight. I also have the red, green and black resistance bands, but didnt use them in this workout.


Alternating Shoulder Presses
1- 15 reps 20 pounds
2- 12 reps 20 pounds

In & Out Bicep Curls
1- 16 reps 20 pounds
2- 16 reps 20 pounds

Two Arm Tricep Kickbacks
1- 15 reps 20 pounds
2- 15 reps 20 pounds

I was able to stay at the 20 pound weight for this enitre set and match my first round reps in 2 out of the exercises. Although the In & Out Bicep Curls where everyone has to do 16 where lacking in quality during the second set. The Two Arm Tricep Kickbacks where tough I already made a mental note not to even start these at 20 pounds.



Deep Swimmer's Presses
1- 12 reps 20 pounds
2- 11 reps 17 1/1 pounds

Full Supination Concentration Curls
1- 9 reps 20 pounds
2- 10 reps 17 1/2 pounds

Chair Dips
1- 25 reps
2- 25 reps

This set was easier once I lowered the weight. Chair dips I'm not happy with my results. I should have pushed myself to do more the second set instead of just matching my first round but being this is so early in the workout and only day 3 I figure I have plenty of time to push myself further in the future.

Upright Rows
1- 13 reps 15 pounds
2- 14 reps 15 pounds

Static Arm Curls
1- 16 reps 15 pounds
2- 16 reps 12 1/2 pounds

Flip-Grip Twist Tricep Kickbacks
1- 8 reps 12 1/2 pounds
2- 7 reps 12 1/2 pounds

The Flip Grip Twist Triceps Kickbacks... yeaaaa... no fun. I think the 12 1/2 pounds were a good weight and think Ill stay at this weight for this exercise until the first 3 weeks of the program are completed and by then I should be showing better results in week 2 and 3 to up my weight a few pounds maybe to 15 pounders.

Two-Angle Shoulder Flys
1- 16 reps 12 1/2 pounds
2- 16 reps 10 pounds

Crouching Cohen Curls
1- 16 reps 12 1/2 pounds
2- 18 reps 10 pounds

Lying Down Tricep Extensions
1- 15 reps 12 1/2 pounds
2- 20 reps 10 pounds

The Crouching Cohen Curls I felt good doing I probably could have switched my weight back to the 12 1/2 or maybe even 15s but I was already with the 12 1/2ers so I kept with it. Next week when this exercise comes aroudn again Ill see if I can remember to up the weight for this, as it goes into the Lying Down Tricep Extensions which I felt I could have done a few more pounds on as well. But the shoulder flys that start out this set I was only 'okay' with at the 12 1/2 pound weight.

Bonus Round Exercises

In & Out Straight Arm Shoulder Flys
1- 16 reps 10 pounds
2- 16 reps 10 pounds

Congdon Curls
1- 12 reps 10 pounds
2- 13 reps 10 pounds

Side Tri-Rises
1- 5 right side / 5 Left side
2- 5 right side / 5 left side

The In & Outs Ill have to work on this was another one of those 'everyone does 16' exercises and my quality was without a doubt lacking after 10 reps maybe even 8 reps. The congdon curls I probbaly could have went to 15 pounds and done the 12-15 reps but I stayed with the 10 pounders so I would have good quality reps. The Side Tri-Rises are you kidding me here. They gave you maybe a minute and I could only do 5 for both sides while I watch Tony and the group do upwards of 20 talk about bringing me down to end the program with. Im thinking baby steps, so I want to do atleast 8 in next weeks exercise.

Ab Ripper X
Yet again just like on day 1 I couldnt do a full 25 rep set of any exercise. I was able to give more effort then I was on day one cause I was feeling dizzy and sick, and I could have again gave more effort towards this. But my core just isnt strong enough to do the full 25 reps. On some of the exercises I made it to 20 and 18 before I had to stop and take a break and try to finish off with banging out another 2 or 3. Goal for this entire ab ripper x program is to just be able to finish the 25 reps in the 90 day program course. Right now my quality and quantity is lacking. Maybe friday on day 5 Ill give myself a 10 minute break between the end of the full exercise and starting the ab ripper portion maybe that will better my results in both quantity and quality.

So there we have it day 3 complete, I feel I 'brought it' But again I think I can up the pounds on a few things and without a doubt 'bring it' better to the ab workout.

Oh and how is it some people say they feel wide awake and more energized after a workout. Day 3 completed and so far after each workout Ive felt tired and weak after each sessions, hopefully this changes as we get further into the program.