Chest + Back + Balance Week 4

It's the beginning of Week 9, which means it's the last week of Phase 2 of the workouts.  The time is flying by!  As you might remember, I started working the negatives in the pull-up part of the Back + Base workout, and continued this again today.

This is the first workout I have done while still sore from a previous workout!  YAY!  And BOO!  My biceps, triceps, and lats are still wondering what the hell I did on Friday, and more importantly, why I did it.  As a result of this soreness, I wasn't able to maintain some of the resistance band weight that I got to last week.  But, given that soreness and I haven't been meeting lately, I'm okay with it.

Here are my numbers from Week 1 to Week 3 or 4 (depending on which exercises I worked the negatives on):
Pull-Up X: 15/40-50 lb RB --> 15/40-50 lb RB (I actually did 15 at 50-62 lb RB during Week 3)
Plyo Push-Ups: 9 --> 12
Core Crunch Chin-Ups: 8/25-30 lb RB --> 10/50-62 lb RB (3 negatives)
Push-Up Side Arm Balance: 16 --> 17
Lever [modified]: 20/25-30 lb RB --> 12/25-30 lb RB (I think I did this exercise wrong in the beginning,which  is why I was able to do more at the beginning)
4-Ball Push-Ups [modified]: 12 --> 18 (I did these on my knuckles, lifting one leg at a time, and alternating legs every 3 push-ups)
Chin-Pulls: 12 each/40-50 lb RB --> 12 each/50-62 lb RB (4 negatives each) (You do two chin-ups and then 2 pull-ups, and repeat)
The Impossible/Possible [modified]: 8 --> 10 (I put my feet on a small footstool and then put my hands narrow -- you're supposed to put your feet on a stability ball and your hands on a med ball and then do a push-up, I'm not there yet)
"L" Pull-Up: 12/40-50 lb RB --> 15/25-30 lb RB (I did 15 at 50-62 lbs in Week 3)
3-Ball Plyo Push-Up [modified]: 10 --> 10 (I did this with my hands on the floor, doing a push-up, then moving from the left to right)
Vaulter Pull-Up: 34/40-50 lb RB --> 30/50-62 lb RB (8 negatives) (You put one hand in a pull-up position and one in a chin-up position for 2 reps, then switch hands)
Elevated Stability Ball Pull-Up [modified]: 8 --> 12 (The idea is that you put your hands on a stability ball and put your feet on a plyo box -- I put my feet on a small footstool and put my hands on the floor under my shoulders)
In & Out (1 rep wide, 1 rep narrow): 20/40-50 lb RB --> 22/40-50 lb RB (I did 22 with 50-62 lb RB in Week 3)
Swimmer's Push-Up [modified]: 10 --> 10 (You're supposed to do this on 4 med balls -- yes one for each appendage, and then lift opposite hand and feet, then do a push-up.  I skip the med ball part)
4-Grip Pull-up: 12 each/40-50 lb RB --> 6 each/50-62 lb RB (2 each negatives)
Double Wide Push-Up: 10 --> 12
Double Wide Pull-Ups: 15/40-50 lb RB --> 15/40-50 lb RB (I did 15 with 50-62 lbs in Week 3)
Chattarocker: 3 --> 3 (still really working on this!)
Towel Pull-Up: 20/40-50 lb RB --> 25/50-62 lb RB (5 negatives)
Plyo Push-Up: 8 --> 8 (getting my feet AND hands off the ground!)

Remember how when I first tried doing the Superman Banana X and the Oblique Roll Crunch I just giggled on the floor the whole time.  I've started to figured them both out much more!  Granted, they aren't perfect, but they are getting better!

Calories Burned = 758 (compared to 591 in Week 1)
Average Heart Rate = 126 (compared to 114 in Week 1)
Peak Heart Rate = 168 (compared to 160 in Week 1)