Posted on by steve

Insanity: The Asylum – DAY 17 – “Strength”

Wow, Day 17 of The Asylum, “Strength”.

Shaun T's AsylumI am still on sub-50g carbs, focusing on 50% Protein, 40% Fat, 10% Carbs. Still feeling really good. I did not at all feel lacking in energy during “Strength” today.

And, just as I did yesterday, I managed to write down my reps, so I can compare later. Yeah!

I also wrote down the weights used:

  • Warmup: 12.5-pound dumbbell
  • Progressive Dumbbell Rotations: 15-pound dumbells
  • Back Exercises: 12.5-pound dumbbells for Hip Flys, 15-pound dumbbells for Row-Pushups
  • Chest Exercises: 20-pound dumbbells

Here are my reps:

CARDIO DUMBBELL ROTATIONS

  • Progressive Dumbbell Rotations
    • Level 1: 8
    • Level 2: 8
    • Level 3: 7 (that’s one more than last time)
  • Shoulder Presses – 24 for each level
  • Rotating Jump Squats
    • Simple Jump Squat: 19
    • Curl Jump Squat: 11
    • Curl-and-Press Jump Squat: 7

BACK EXERCISES

  • Hip Fly: 12 for each level
  • Jumping Pullup: 32
  • Fly-to-Pushup: 10+10 (starting at 2+2, then 4+4, then 6+6, and so on)
  • Alternating Low-Plank-to-Plank-Fly: 6

CHEST EXERCISES

  • Chest Press with Head Up and Legs In-Out: 27
  • Alternating Chest Press with Head Up and Alternating Leg In-Out: 14/14
  • Chest Press with Head Up and Legs Up: 31

FINISHING EXERCISE

  • Frog Jump with Single-Leg Plank Kickback: 6

Now I have some numbers to compare. I’ll be putting this info into spreadsheets to print out for easy access and recording.

In case you are not sold on tracking your progress, I’ll let you know why I do it. I mean, sure, there is the pre-test and the post-test, but I like to go beyond that. (In fact, don’t tell Shaun T, but I didn’t even bother with the pre-test for The Asylum. I would rather track progress through the individual workouts.) I want to see how I am doing in each move. When my reps in those Cardio Dumbbell Rotations go up, that gives me a feeling of accomplishment. I cannot wait until next time through this routine to see if I can get to 8 reps in level 3!

Tomorrow is another day of “Relief”. I’m all about that, especially because the day after that is “Game Day + Overtime” — I am shuddering at the thought of that….