8-12-15 HY: ChaLEAN Extreme-Lean Circuit 3 + P90X-Ab Ripper X + Splits + TCF.

8-12-15 HY: ChaLEAN Extreme-Lean Circuit 3 + P90X-Ab Ripper X + Splits + TCF.

Tennis plans were messed up due to inclement weather. So, it was back to the normal workouts and routines.

I had one left-over routine on the Lean Circuit so I did it to round out my worksheet. Now I'm all caught up.  Target muscles today were Chest and Shoulders, secondary targets were legs, back and core.  Compared to the last time I did this routine which was a little over a week ago, I was able to maintain the weights at one level instead of lowering them as the routine progressed.  I was very happy about that.  Last time, with the shoulder moves, I started at 14.5kgs, the stepped down in increments of 1.25kgs.   Today, I kept it at 14.5kgs all through out.  Also, on the chest fly moves, I kept the weights at 17kgs for both moves.  At one point I thought I failed, but I realized that my right arm was too straight, so no failure, just bad form.  One slightly different thing I'm doing is on the Breakdown, I am doing the original move instead of doing half the composite original move.  For example, the second move is a Step Back Lunge with a Single arm Arnold Press.  The Breakdown is just he Arnold Press, but I kept in the Step Back Lunge.  It was nice to do the shoulder moves with almost no pain in my injured shoulder, or previously injured shoulder.  It is still sore from tennis, but not an injury pain, just a rehab pain which is expected.  Great workout! Happy to get back to the weights and not have a huge drop in my strength glaring out at me.

I wanted to keep it intense, so I went with Ab Ripper X.  The original KILLER AB routine.  The first 10 moves are fine.  I can do them at Tony's pace.  But the previous 2-3 times, I die out during the Mason Twist.  I was determined to make it to the end including the 10 bonus reps, so I pushed through.  Oh the PAIN and AGONY!  But I finished the whole routine in one sitting, no wimping out!  But at the end, I was doubling over on the ground and GROANING!!! Burn Burn BURN!!!

I feel the splits getting lower a millimeter at a time. I continue to allow my body weight to push my lower, but on the side splits, my hip flexor is a little tender, perhaps from the jarring tennis moves, but I have to work through that extra pain now, too.  The Flow was good.  I was planning to record it for the group today, but it didn't workout because of the rain.  But hopefully soon!

In the end, I torched over 800kcals during my workout.  And as I write this, I'm still feeling the burn and pump in my shoulders.  I'm sure my chest will feel it tomorrow as well.