7-30-15 HY:ChaLEAN Extreme-Push Circuit 3 + P90X-Ab Ripper X + Splits + TCF.

7-30-15 HY:ChaLEAN Extreme-Push Circuit 3 + P90X-Ab Ripper X + Splits + TCF.

Feel better, but still not 100%.  The extreme heat isn't helping things either, but it is not as hot as it could be.  Odd schedule today, so no morning workout, but I still had my shake for breakfast. When I got home, I relaxed a bit and had a peanut-butter power ball and got to it.

Target muscles today were legs, back and chest.  with the legs, I went as heavy as possible.  Sumo squats were the heaviest I have at 50kgs.  But the next leg move, Bowler Lunges, I went down to 34kgs because my back could not handle the weight, but it was enough to get me to almost failure.  Went back to 50kgs for the single leg sumo squats.  The first set of rows was single arm, so I went with 25kgs on each arm.  But on the double are bent over rows, again, I went down to 17kgs in each hand because of my back.  I could go a bit heavier on the reverse grip rows at 19.5kgs.  Chest Flies were at 17kgs, but bench presses were at 25kgs.  I was also able to get the dumbbells up without help.  The final move, Long arm pull overs was at 22kgs.  I could really feel the flex in the chest and lats.  I had to go slow because I was almost cramping.  It was a great workout and I got a great pump and burn.  The plate shifts were quick today, so I only added a little less than 10 minutes to the routine.

I moved right into abs.  It has been a while since I did this one so I was looking forward to it.  This was on schedule the whole week.  As expected, I burned out.  I kept up all the way through to Mason Twist.  I finished the required 40 reps, but couldn't go on to the bonus.  I took a quick break then went back and did the bonus 10 reps.  burn Burn BURN!!!  Got a great ab pump and burn.  But here is the thing, the Ab Ripper X's 300+ rep pump and burn faded away within 10 minutes of finishing the routine.  As compared to Merciless Abs' 108 reps pump which lasted for almost an hour after the routine finished.  This shows me that slow reps do more than the fast reps which supports Chalene's method in ChaLEAN Extreme. Now, the big question is, what is the value of the pumped feeling and the burn?

Splits were still there.  I had a good push, but not as low as I would have liked.  My Flows were good.  I was trying to be aware of an old problem, my hips being tucked.  Since my lower back naturally has an exaggerated arch, I have to be very careful of my hips becoming untucked.

In the end, I torched over 800kcals.  Great workout. Got those endorphins going!