11-05-15 HY: Body Beast- Build LEGS + ChaLEAN Extreme- Ab Burner + Splits + TCF.

11-05-15 HY: Body Beast- Build LEGS + ChaLEAN Extreme- Ab Burner + Splits + TCF.

When I saw the worksheet I was like, "Man, this is going to be easy!" Again, famous last words. I was still a little afraid of it so I thought I'd go with a little lighter weights than I normally would with lower body work. I went with close to the recommended weights on the worksheet 8/15/20lbs. I ended up mainly using 7.5/8.75/10kgs. The first single set with Sumo Squats was easy. Normally, I would use 19.5 to 25kgs on squats. The next Super Set I used the same weights. Alternating Lunges and Step Up to Reverse Lunges. At the end of the three rounds, my glutes started to cramp and I was really feeling it. I was trying to go deep in the lunges and I added a knee up on the Step Up move. I was also trying to focus my muscle flexion to target the glutes, quads, and hamstrings. Oh, man, The pain was coming. I lowered my weights to 5/6.25/7.5kgs for the next Giant Set of Parallel Squats, Bulgarian Squats, and Straight Leg Dead lifts. The pain arrived squarely on my glutes on the first round. Those 15 reps aren't kidding around. The final Giant Set with the Single Leg Calf Raise, Seated Calf Raise, and In and Outs was a challenge. My calves were burning on the standing move, the sitting move was easy, I should have upped the weight, but after the pain of the first move, I was a bit scared to do so. I tried doing the In and Outs on my balance ball and nailed it! Yes, I was holding on to something, but even then, it was tough. I wonder how my lower body will feel tomorrow.

I wanted a quick ab routine because I was in a time crunch, had to go back to work, so Ab Burner was perfect. Still gets me to the burn and pain.

I shortened the Splits a bit, but I pushed hard, and I think I got the lowest to date. I was actually pressing the bar. I wasn't able to hold it for long, but I got there! The Flow was, again, smooth and clean.

In the end, I torched, just under 700kcals. About what I expected for this shorter workout.