10-29-15 HY: ChaLEAN Extreme- Lean Circuit 2 + Ab Burner + Splits + TCF.

10-29-15 HY: ChaLEAN Extreme- Lean Circuit 2 + Ab Burner + Splits + TCF.

This ends ChaLEAN Extreme for this round. It was a great workout. Target was Shoulders and upper back.  Anterior/Posterior/Medial Delt lifts, Lateral raises, lots of rows in all different varieties. These moves just killed me tonight. It was weights, but I got a great cardio affect.   Don't forget the pull ups. I kept the weights pretty much the same as last run through. Rows were 19.5kgs, I stayed at that weight because the rows were with a 45 degree angle back so I wanted to protect my back.  Also, I didn't want to take the time to switch plates on and off the dumbbells. Shoulder work was at 10kgs.  But on the last move, the "Squat with Double-Arm Anterior Delt Lift" I had to go down to 7.5kgs.  Also, on a lot of these moves, I killed my core like, "Plank with Single-Arm Row".  Man! Just keeping my hips square was so tough and my whole core was feeling it.  For this reason, I went with a shorter ab routine.

It has been a while since I did this routine, and thankfully it was exactly what I needed in an ab routine today.  My core was already aching, so I didn't want to go too intense.

Splits were good, and I really pushed to get on the bar.  A little less of a twist today, but still a little.  Still need to push to keep square. The Flow was good and smooth, except for one balance fail.

In the end, I torched just over 1000kcals.