W11D6, Walk + Yoga Shred Challenge, Day 8 + SPS P4: Arms & Chest + Splits + Tai Cheng Flow.

W11D6, Walk + Yoga Shred Challenge, Day 8 + SPS P4: Arms & Chest + Splits + Tai Cheng Flow.

Kind of a busy afternoon up for today, so I had to do a morning workout. I like doing morning workouts because I get to have a breakfast Shake. YUM!

After leg day yesterday, I was looking forward to the upper body stuff today. But the Yoga for today was lower body. GREAT! But since it was not that long I enjoyed it and it got my body warmed up.

I had to mix up the routines Mike has set up in the SPS program to fit my weird schedule this coming week. It was supposed to be a functional rest day today with only a little cardio, but I am only going to have a little time on Monday, so instead of doing Day 5 as scheduled, I'm doing Day 6 today, and then doing Day 5 on Monday morning before my day gets out of hand.

Arms and chest burned out but then got rejuvenated mid-routine. It seems that I'm able to get to a second wind pretty fast recently. First up, 4 sets of Incline Chest Press (8 reps, 25kgsx2) with Wide Push Ups (10-15 reps) for the active rest. I was really struggling right off the bat. I got through the first set okay, but I felt failure coming on quick. Barely made it through the second set, needed a mid-set break at 5 reps next, then only made it to 6 on the last set. For the Wide Push Ups, I did 15 the first 2 sets, then only could manage 10 on the last 2 sets. Totally Fried. Next move was 3 sets of Weighted Dips (30 reps, 25kgs) with the same Wide Push Ups for active rest. Made it through all 3 sets struggling and in pain the last few reps. Maintained only 10 WPU's. Next was 3 sets of Standing Alternating Dumbbell Bicep Curls (8x2 reps, 17kgsx2), and again WPU's for the active rest. First 2 sets were a real struggle, but the last set, I had to break at 4, then finish the last 4 out. Kept 10 reps, but felt really good and regretted not going for 15. The final weights move was Standing Dumbbell Hammer Curls Drop Setx3. 8 reps each, Starting with 14.5kgsx2, then 13.25kgsx2, then 12kgsx2, and finally 10kgsx2 for the final drop. Then I went to 20 WPU's for the final active rest set. Man, that really burned my arms out good. The final move of the routine was another Triset, but strength instead of cardio. 3 sets at 20 sec. each of: 4 count push ups, Side-to-Side Push Ups, then finally, Side Plank on both sides. Felt really good on all the push ups. But the last set of Side-to-Sides were a struggle. Got an awesome Pump and Burn!

For splits, I was so happy, that I was able to get right to my mark on the first set. and I pushed it even lower on the subsequent tries. The goal is still fuzzy, but it is moving into focus. Glad I started the timed style. I also got up out of the splits in 8 seconds. Fastest so far. For some reason, the first run through of my Flow was terrible, Messed up in a couple spots and lost my balance once. Took a deep breath and the Flows after that were spot on. NAILED IT!!! But still not happy about that beginning. Have to iron those misses out.

Great way to flow into the weekend and my off day. I'll be here when you get here!