10-22-15 HY: ChaLEAN Extreme-Lean Circuit 1 + Power 90-Ab Ripper 200 + Splits + TCF.

10-22-15 HY: ChaLEAN Extreme-Lean Circuit 1 + Power 90-Ab Ripper 200 + Splits + TCF.

Time to get back to the good ol' weights.  The recovery day was nice, but I am excited to start a new phase in ChaLEAN Extreme program.  Today, was the target I was waiting for: Biceps, Triceps, and some legs.  There aren't too many routines in the first two phases that really focus on the arms in the first two phases, At most 3-4 moves for biceps and a little more for triceps.  But today's routine really pushed the biceps to their limits, and then some.  About a third of the moves involved the biceps, plus, I added a lot of chin ups and parallel grip pull ups that push the biceps as well. I didn't go up in weight for the bicep work, but I didn't go down as fast. Actually it was only one move that I held on to the initial weight before moving all the way down on the next move. What that means is I started at 14.5kgs for the first two moves. I usually go down to 13.25kgs on the second move.  I could feel the difference on the second move, but I held on.  Then, from the third move on, I was at 12kgs. I was better able to handle that weight, but I could not have gone past 12 reps. One thing I need to be careful of is my grip. I found that I am using a death grip on the dumbbells and my forearms are getting really tired, but at the same time, I really want to build my forearms, so I guess it is a good thing. But Chalene always says to grip easy.  Since my forearms are woefully weak, I need to build them up as well. so I figure this is helping.  IS IT?  I think it is, but if it is actually not a good thing, please let me know.  Anyway, I basically hit failure on all the moves on the 12th rep because I was just dying and really felt that cardio affect, even on the upper body moves.  Granted, I was doing a synergistic lower body move as well, but I was really pushing on the upper body,  Also, this routine works more upper body with 12 reps and switches on 6 reps for the legs on several moves so the legs aren't that much of a target.  But that was good since they were really tired from earlier in the week.  Really got a major pump and burn from this routine.  (FOLLOW UP-In the past, I don't usually get sore or feel anything the next day when I do bicep work, but today, I am feeling me some good bicep soreness.  Guess I really hit it hard yesterday. YES!!!)

Went right into what I thought was an easy ab routine, but I was doubling over in pain after almost every move.  It is one of the shortest ab workouts, but I was totally dying.  Felt a good contraction and major burn.

I had to go back to work so I held the Splits and TCF for until later.  When I did get to them, I was able rest on the bar for a quick moment and the Flow was smooth.

After the first part of today's workout, I torched over 1100kcals.