10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.

10-4-15 HY: ChaLEAN Extreme- Burn Circuit 2 + Power 90- Ab Ripper 330 + Splits + TCF.

I had a good off day yesterday so today I was ready to really nail it. But I think I got nailed.  Incredibly intense workout with the weights today.  I tried to up my weights and again, I added the pull ups, 4 sets, to the workout.  The 4 sets were Chin ups (10), switch grip (20). 1-arm pull ups (6x2), and Parallel Grip (10).  Only two bicep moves at 12kgs.  But the addition of the Abductor Balance on the last move really made it tough.  But the toughest thing about this routine is the combination of Dead Lifts and Lunges with heavy weight rows.  The first set, I went with 14.5kgs and did it with Chalene. The next move was the Sumo Squat with overhead tricep Extension.  22kgs and had to stop at 8 reps, shake it out, then finished up the last 4 reps to get the whole 12 rep set.  Chalene says that if I fail before 10 reps, the weights are too heavy.  Yeah, they were heavy, but I want to increase the strength quick, so I'm going for at least 8 reps like in the Lean Circuit.  The next move, "Dead Lift with Double Row" I had to really modify because I didn't want to sacrifice the weight for my rows.  My back is very weak so I had had to reduce the weights to 14.5kgs for the Dead Lift, and went up to 22kgs for the rows. So when doing the rows I was in a high lunge position and split the move in two. The Dead Lifts were split at 8 and 4, but the I was able to do 12 reps straight on the rows.  Bowler Lunges were 19.5kgs and 8-4 split on both sides.  My back was starting to feel it, but my butt was close to cramping up on both sides by rep 7.  Hence the stoppage at rep 8.  But the "Forward-Lean Lunge with Double Row" I gutted it out with Chalene.  22kgs, 6 reps on both lunges, then did 2 reps on both lunges.  That was a major "almost cramp" in my hip flexor on both sides. I also really tried hard to protect my back. For the final move, "Triple-Threat Push Ups" I pushed myself and instead of doing them slow, I did 10 sets of the 3 styles of push ups in Plyo style.  Jumping from each form. So I did a total of 30 reps.  But I did the Extreme Set with Chalene, 3 slow Tricep push ups.  BURN BURN BURN!!!

I was feeling good despite the heavy weights so I was ready for the abs work. I went for a simple but very amped up routine.  I did the original Power 90, the one with Tony's short shorts, Ab Ripper 200, but did 30 reps instead of just 20, I also added a move that I thought was in it, so I ended up doing 330 reps.  Abs cramped SEVERAL times during the routine.

Splits were good! I got to my mark right away and was able to push low again.  But I'm a bit shaky because of my knee.  I'll have to watch that and push accordingly.

The Flow is getting more and more natural for which I'm very happy about!

In the end, I torched a huge 1170kcals.  I had a great time and a great pump and burn.