Busy day at work. After class, I had four meetings. I just saw an ad for a cup that expresses my feelings about the meetings. The cup said, "I survived another meeting that should have been an email". So, even though I am still not feeling 100%, I was ready to blow off some steam when I got home.
I am going to do my Combat/Body Beast Hybrid for a couple weeks and hopefully get back to a good level of strength and endurance. Then MAX 30 is ON! But I'm going to just do Total Body just to finish out an extra worksheet I had started filling out accidentally. Yeah, I'm kind of weird when it comes to stuff like this.
Yesterday, I said that my shoulders didn't feel much tension on the moves, but when I woke up this morning, the evidence of those punches was very clear. Shoulders on fire! Legs also on fire! Especially my hamstrings. I was sore in places I forgot had muscles. It is a good pain. So, I was happy that I was doing a resistance workout today instead of Combat Plyo. Not sure if my legs would've been able to handle it. Also, my abs were really feeling it today. One good thing about having this little cold is that the coughing is contracting my abs every time and it is like a super contraction in one second all throughout the day. Again, a good pain. I'm going to have to build on that.
As I started the routine, I was thinking to reduce the weights from the last time, just to ease back into things, but, of course, I couldn't resist matching the weights from last time. Or at least when I felt I could, which was most of the moves. Here is the breakdown:
CS1 - Pull-Ups (15-10/5)/Push-Ups (15-15)/Squats (8.75/12kgs, 15/15)/Crunches (15/15). After the first set of Pull-Ups, I knew I wouldn't be able to do another straight set of 15, hence the 10/5 split.
CS2 - Incline Press (12/17kgs)/Bent-Over Rows (12/14.5kgs)/Reverse Alternating Lunge (8.75/12kgs)/Plank Twist-Twist (15-15). No mid-set breaks. Really focused on form, range of motion and TUT (Time Under Tension). The one different thing was I did the Rows with two arms and a lighter weight instead of heavier weight and single arms. Still got a good burn. Also, I didn't treat the Plank TT as a cardio move this time. Instead, I really tried to crunch on the abs and obliques.
CS3 - 1,1,2 Military Press (6/10kgs, 15/10-5reps)/Post Delt Raise (4/5kgs)/Stiff Leg Deadlift (10/12kgs)/Russian Twist (8/12kgs). Here is where I felt the loss of strength. I was able to do 8.75/12kgs with a break at 12reps in the second set, but I was really feeling the weight with 10kgs. All the other sets was a straight 15reps.
CS4 - Bicep Curl-Up-Hammer Down (7.5/12kgs, 15/10-5reps)/Tricep Extension-Kickback (7.5/12kgs)/Calf Raise-Weight at Shoulder (17/22kgs)/Side Forearm Plank (15x4). Biceps curls killed me. The burn was on in the first set around the 11th rep, and around the 4th rep in the second set. I couldn't take the burn so I needed the break at 10reps. The Calf Raises were fine on the first set, but I couldn't get the weights up to my shoulders on the second set, so I held them at my sides. Still intense, but I was disappointed that I couldn't get them on my shoulders. I just realized that I forgot to write down the weights for the second set for the first two moves(12kgs for all three sets), so I wrote them down now, but they are not pictured below. I was really spent after this routine. Also, the ab moves really brought on more burn, so I decided not to do an ab routine and give them a rest. But they really didn't get a rest with the coughing all day and the 10 ab sets, so I'll give them a rest tomorrow.
Today, I felt the loss of flexibility. Probably due to the soreness in my hamstrings. I just couldn't go as low as yesterday because the pain was just too much, but I went to my limit, my threshold of pain. The Side Splits were not good, but the Straddle Splits were great! I was able to get really low on them. As soon as I am back in my groove, I should be able to push harder, a lot harder on the side splits. I took the Flow really slow today, and tried to test my stability and balance. All seemed well.
In the end, I torched a nice 1100+kcals. Really felt the pump and burn today. A feeling I've not felt since...
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