April 1! I wasn't able to achieve my goal of finishing LIIFT4 in March because of my sickness, but I'll get it done this week, most likely because I have only two routines left. But the big thing is that I am starting two challenges, a Pull-Up Challenge, and a Push-Up Challenge. I have to lay off the Pull-Ups because of a Lat injury back in I believe it was late December or early January, so I haven't done anything on my bar for a few months. So I was itching to get back on the bar. Push-Ups is a move I love but have been feeling really sluggish with during the Yoga routines, so I want to get Push-Up strong again. But I started today's workout with LIIFT4's Legs and HIIT 50/50. So here is the rundown, all done the regular way:
Block 1
Alternating Side Lunges - 4x2 kgs
Pulsing Squats - 7.5 kgs
Bridge Ups - 22 kgs
To protect my knee and my ankle, which I have had issues with recently, I went down in weight more than 60%. But I started feeling the burn early on in the second round. I also reduced my range of motion on the Reverse Lunges for more protection and caution.
Block 2
Front Loaded Squats - 7.5x2 kgs
Deadlifts - 7.5x2 kgs
Calf Raises - 7.5x2 kgs
I did these a little slower than Joel was doing them. I was also doing more of an eccentric move with a 3-1 pace. Again, the burn was coming on fast.
Block 3
Goblet Sumo Squat - 10 kgs
Single Leg Reverse Lunge (R) - 4x2 kgs
Single Leg Reverse Lunge (L) - 4x2 kgs
I was feeling pretty good, so I upped the weight a bit for the squat but kept it low for the lunges. The knee was feeling gimpy at bad angles.
HIIT Block (30 seconds each with a 15-second break between all moves.)
Sumo Jumps
Triple Bear
Full Catcher's Jumps
My legs were pretty fried, but this HIIT fried them even more. But I did the whole Block with no breaks and no rewinds. Straight through!
Core Block
Flutter Kicks
Low Plank Alternating Leg Lifts
I didn't get the burny burn from this block as I get usually, but I felt it coming on. Even though I was using lighter weights, I still got a good hot burn all the way through the routine. I wonder how it will be with regard to the soreness tomorrow.
After the yoga and the Flow, I started two challenges, a Pull-Up Challenge, and a Push-Up Challenge. Those two moves I want to regain again. Today was just day one so not a big load. I tried doing Chin-Ups as well, but there was just too much strain on my forearms, so I just will stick to the Pull-Ups and Push-Ups.
In the end, I burned a good 700 kcals. I probably would have burned closer to 900 if I used my limit weight. But I have to protect my joints.
Here are the two graphics for my two Challenges:
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