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It's AWESOME to see a visual of how far I've come. (I mean, for me, it is. :D)

So here's how this workout goes: you go through the list just as it's listed. There are a few 1 min. water breaks scattered every fourth exercise. Then, you do it all over again, but you switch 1 and 2's order, then 3 & 4's order, all the way down. So you don't want to push too hard through round one, because you have to do it all over again. (And hopefully doing the same # or better.)

The toes supported thing: I have a chair that I stick out a foot in front of my chin up bar. In the beginning, I had both feet on the chair to counterbalance my weight. Now I might have one foot's tippy toes resting on it. You do go all the way down to hang at the bottom of each rep, btw. It's the ooomph getting you up that the foot can help.

As for my progress with the Ab Ripper program, I would have to pause about four times for the first few run throughs to get through it all. Or I might shave off 4 of the 24 reps for each exercise. Now I can go at the same pace they are going and do every single one of the 341 ab/core exercises. That's pretty boss, no matter how you slice it.

Exercise

1st round wk 1

1st round wk 9

2nd round wk 1

2nd round wk 9

Standard push up

9

20

6

20

Wide front pull up

8, feet supported

10

8, feet supported

15, toes on chr (1 ft)

Military push up

5

12

8 (on knees)

15 (last 3 on knees)

Reverse grip chin up

8, feet supported

15, toes on chr (1 ft)

8, feet supported

16, toes on chr

Wide fly push up

7

18

6

17

Close grip ovrhnd p u

10, feet supported

15, toes on chr (1 ft)

10, feet supported

14, toes on chr (1 ft)

Decline push up

5, feet on low stool

10, feet on bed

5, on stool

10, on bed

Heavy pants

10, 6 lb (2)

20, 15 lb (2)

12, 6 lb (2)

20, 15 lb (2)

Diamond push up

4 standard

10 standard

5, on knees

8 standard

Lawn mower

10, per side 6lbs

20, per side 15 lbs

10, per side 6 lbs

20, per side 15 lbs

Dive bomber push up

8

21

6

16

Back fly

8

18

7

16



Those dive bomber push ups are KILLER. Hands and feet, butt in the air, now scoop down with your body like your going under a barbed wire fence. Hold, then go back wards. One. Whooo, those are killer.

Heavy Pants one leg in front of the other, squat, flat back so it's supported. You have weights at your feet. Pick them up like you're pulling up your pants (while still in a squat.) Your elbows should go BACK, not flare out.

Lawnmower Get in low squat, hold one weight in opposite hand of your lead leg. (Left leg out, grab with right hand) Pull it at an angle like you're starting your lawnmower. Simple, eh?


And as I made home made French vanilla bean ice cream last night (and a nummy Texas sheet cake to accompany it) I made sure to give a little extra today. :)

Now to tackle my to do list for getting out of Dodge come Thursday morning...

Comments

( 15 comments — Leave a comment )
(Deleted comment)
stoney321
Jul. 14th, 2009 09:20 pm (UTC)
Oooh, salsa dancing is fun. I started with lady weights! They're even purple and have a soft coating for my delicate lady skin. And now I have the hexagonal hard core beefy dude weights. it only took 70 some odd days of extreme craziness to get it.

...I don't see an endorsement deal coming my way, lol.
windstar
Jul. 14th, 2009 08:26 pm (UTC)
I wish I could do push-ups, I have heard such good things about this program. But my elbow, where it was broken, is just not back to normal yet. Maybe in another year...I have been walking, almost 3 miles a day, 4 days a week, for the past 2 months...that seems to be helping, and I am losing weight steadily, and losing inches along the way.
stoney321
Jul. 14th, 2009 09:21 pm (UTC)
Good for you on the walking! one thing about this program: it's not a start up, not even close. They have a program you might check out called "Slim in 6" and it's a good, solid workout, but you're far less prone to re-injuring yourself.
kben
Jul. 15th, 2009 01:23 am (UTC)
My lady does "Slim in 6". I just started doing Cameron Shaye's Budokon for Beginners. It's basic yoga and then some martial arts for cardio. Then I have the Ramel Jones Sunset and Sunrise Tai Chi series. Apparently, I'm trying to find some inner peace or something. :)
stoney321
Jul. 15th, 2009 02:27 am (UTC)
Dude, I freakin' love all of the cardio/martial arts stuff. you feel so totally boss at the end of it, like you're Bruce Lee. I'm a fan. I've not heard of the Sunset and Sunrise Tai Chi - I'm adding that to my list!
brunettepet
Jul. 14th, 2009 09:59 pm (UTC)
Just reading this makes my arms and legs ache! Good for you.
stoney321
Jul. 14th, 2009 10:33 pm (UTC)
My hands were shaking for a good ten minutes after I finished. AND NO, IT WASN'T BOOZE WITHDRAWALS. (But let's say it was, that way I can uncork a bottle of vino for din!)
fabrisse
Jul. 14th, 2009 10:13 pm (UTC)
My thirty second arm balance is becoming less of an accomplishment.

This is a really great chart. I think I many not be the only one motivated by it.
stoney321
Jul. 14th, 2009 10:34 pm (UTC)
That arm balance is awesome because of how many muscles are involved in keeping you there! And I couldn't do those dive bomber push ups until several run throughs of yoga with the sun salutations. Oy.
beadattitude
Jul. 14th, 2009 10:18 pm (UTC)
Aaaaand, I'd be spending a lot of time falling on my ass. But I am so proud of youuuu.

Hey, what makes it a Texas sheet cake?
stoney321
Jul. 14th, 2009 10:37 pm (UTC)
10-Q! 10-Q!

The size? I dunno, I've just always called it that? Here's the recipe I made. (Not for the faint of heart nor the diabetic, lol.)
fabrisse
Jul. 14th, 2009 10:45 pm (UTC)
The pecans, I think.

My grandmother called anything that had pecans in it "Texas" whatever.
beadattitude
Jul. 15th, 2009 12:30 am (UTC)
Mmmm-mmmmm

Er, evidently not in front of someone from Georgia. Not that I'm competitive or anything.
timba
Jul. 16th, 2009 10:13 pm (UTC)
What's the difference between a standard and a military push-up? I always thought we did regular ones.

stoney321
Jul. 24th, 2009 01:14 pm (UTC)
(I've been on vacation)

Standard is your hands just wider than your shoulders - whatever your hands do naturally. Military is your hands just inside the width of your shoulders and further down towards the center of your chest, not at shoulder level. (So said my ex-husband, a Marine, at least.)
( 15 comments — Leave a comment )

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