10-18-15 HY: ChaLEAN Extreme-Push Circuit 3 + P90X-Ab RipperX + Spilts + TCF.

10-18-15 HY: ChaLEAN Extreme-Push Circuit 3 + P90X-Ab RipperX + Spilts + TCF.

Busy Sunday!  Started with a lovely pancake breakfast then went outside to manicure the lawn.  This time, I wore work gloves so I wouldn't get blisters on my hand from the vibration of the weed-wacker.  Worked like a charm.  Also, since the weather is getting cooler, the grass and weeds aren't growing as fast, so I could finish within 2 hours.  In Spring and Summer they grow so fast.   Since I had some time, I set up the basketball net and shot around for about 30 minutes all by myself.  I'll have to get used to that soon. :-(

Later in the day, I started my regular workout. Push 3 is Lower Body, Back and Chest.  The extra Pull/Chin Ups added more back and shoulder work as well.  I did the first and last squats with 50kgs.  But the Bowler Lunge, I had to take down to 39kgs to protect my back. The Rows, I did the three elbow angles, first was single arm with elbow out at 25kgs (Chalene doesn't actually specify elbow position on the DVD, but I do it to hit all the angles). Second row was the normal double bent-over row at 19.5kgsx2, again to protect my back, and the final move is Reverse-Grip at 22kgsx2. I wanted to push it a bit, but in the bent position, even with a flat back, my back was straining almost too much with 44kgs.  Chest moves were: 1. Chest Fly (18.25kgsx2), 2. Dumbbell Bench Press (25gksx2), and finally, the Long-Arm Pullover (25kgs for the first time).  Got an awesome pump and burn today.  Just about hit failure every move. Switch Grip-20, Wide Front- 8-3, Close Front- 8-3, Towel- 6-4.  The towel pull ups were pretty good this time around, I guess because of the kind of towel I used. It was a lot fluffier and since I was using it as my sweat towel, it was moist so I could get a grip, but soft enough my hands didn't hurt too quickly.  Great workout today.

It'd been a while but I went for Ab RipperX.  Got through all the moves at Tony's pace.  But I almost died on the Mason Twist. After the last rep (I got through the bonus reps too!) I folded to the floor like origami and let out a bellowing moan!  Man that hurt!  Got the hurt on!

The Splits were good. I wasn't able to make it as low as Friday, but it was a good start to the week.  But I set the goal for tomorrow to get to the Push Up Bar height, and hopefully be able to rest on it by Friday.

The Flow was good, but I tried to push the speed later on in the series and I messed up, so I went back to a manageable speed. So It was fine from then.

In the end, I torched a week starting 1000+kcals.  Good start to the week.