W11D2, Yoga Shred Challenge, Day 4 + SPS P4 Tri's & Back + Splits + Tai Cheng Flow.

W11D2, Yoga Shred Challenge, Day 4 + SPS P4 Tri's & Back + Splits + Tai Cheng Flow.

Vacation is nice! The first couple days I'm just taking it easy. Then, I'm into my vacation projects. Today was a relaxing day.

Didn't get started with my workout until about 3:20pm.  I guess I was a little bit lazy in there, too, with the relaxation. But I started off with the warm up yoga.  Today, was just a simple flow.  These routines are just about 10 minutes long which is why I'm doing them as a warm up.  Also, my sister is doing them, too. So we are talking about them.  Nice bonding technique.

In phase 4, SPS introduces what Mike calls the "Active Rest".  What happens is this, right after finishing a set, I use 20 seconds of the 60 second rest for another move. So you're actually only resting 40 seconds.  Today, I totally burned out my Tri's and Back.  Started with 3 sets to failure of Wide Pull Ups. with 15 push ups.  Did 12-5-8 reps. Second move was T-Bar Rows with Prone Cobras.  Since I don't have a barbell, I just jacked up one dumbbell with 30kgs.  It also killed my back.  And yet another back move, Back Extensions, also with Prone Cobras. I couldn't last. It was just killing.  I didn't use heavy weights to protect my lower back, so I only used 3kgsx2.  I will try upping that next time. Hopefully my back will be better by the time it comes around again.

The next two moves were for Triceps.  First, Cable Tricep Extensions.  Since I don't have that machine at home, I hung a resistance band over my pull up bar and did the move that way.  I used the heaviest band I had but it was still not that heavy, so I got as low as I could and did slow reps. The rest move was 15 Close Grip Push ups.  The final Tricep move was the One Arm Dumbbell Extension with again, 15 Close Grip Push Ups. I used only 7.5kgs but I was really struggling to get the DB up at for the final few reps.  For the Close Grip Push Ups, I was really tempted to go on my knees, but I stuck it out and stayed on my toes all 3 sets.  I was reeling in pain on that last rep. OUCH!! But my Tris got a rock hard pump.

The last move was a Triset. Toe Touch Crunches/Reverse Crunches/Bent Over Arm Circles.  20 seconds back to back. 3 sets.  It was a crusher for my core. I had to take it a bit easy on the reverse crunches because of my back, but still got an awesome burn.

I love doing the splits with the time clock. I was able to get really low with all the splits. And the Flow was really good as well. I went a bit off on the first Flow, but the next few Flows were virtually seamless.  It felt really good.