As much as I want to give great insightful reviews of each workout, I'm starting to feel a bit repetitive. I suppose the fact that the workout repeats may make that a natural result. But its getting harder to write much new information. That being said, I began this blog for my own interest in documenting my experience with the program, everyone else coming for the ride was just extra. So I'll keep writing, but if I bore you, or if I bore my future self reading back.... its because of the inherent nature of a repeating workout.
This marked the beginning of the 3rd week, which happens to be the final week of these exercises. Week 4 is a recovery week, which isn't really a recovery week. But it focuses on abs, cardio, and core work rather than building the arms, legs, back, etc. I'm excited for phase two, as the fitness guide indicates that phase two is where you'll start seeing more size.
Chest & Back does not reenter the program until week 9. So it will be particularly interesting to see the difference in results between week 3 and week 9.
My day 15 Chest & Back (+ Ab Ripper) was again a strong workout. I feel good about my energy and effort. After, my upper body, particularly my arms, were sore and spent. Looking at the reps though, and comparing them to weeks 1 & 2, the growth was slight. I used the blue bands throughout, which is a step up from the green bands I had been using in earlier weeks. I guess if I didn't know the intensity I brought to the workout, I'd have been a bit disappointed in the numbers. But there was no doubt that this was another good workout......
The numbers: two sets, all bands blue. (compare to week 1 - compare to week 2)
Standard Push Ups: 25/15
Wide Front Pull Ups: 7/4
Military Push Ups: 10/5
Reverse Grip Chin Ups: 9/8
Wide Fly Push Ups: 17/12
Closed Grip Overhand Pull Ups: 3/2
Decline Push Ups: 9/7
Heavy Pants: 10/8
Diamond Push Ups: 10/6
Lawnmowers: left 10/12, right 10/12
Dive Bomber Push-Ups: 10/6
Back Flys: 10/8
Tomorrow: Plyometrics (jump training)
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