11-09-15 HY: Body Beast:Build-Back/Bi's + RevAbs-Mercy Abs + Splits + TCF.

11-09-15 HY: Body Beast:Build-Back/Bi's + RevAbs-Mercy Abs + Splits + TCF.

Back to a regular type of workout today.  Looking at the worksheet for BB:B-B&B (COOL) the routine didn't look that difficult, but once I got started, OH MY GOODNESS!!! Killer workout!  So different from anything else I've ever done before.  I was glad to get back to pull/chin ups again, but I faded.  With all the sets and pyramiding down from 15 reps, I decided to really light, or at least what I typically thought was light, and even too light.  Well, for me, now, There is nothing that is TOO light.  With other resistance programs like ChaLEAN Extreme and the P90X series, I was rowing with 22-25kgs, and curling with 12-14.5kgs.  With BB today, I was rowing with12/14.5/17 and dying. Dead lift at 7.5/10/12.5kgs. Dumbbell Pull-Over at 12.5/14.5/17kgs.  Lats and back were really feeling it.  Into the shoulder as well.  The Reverse Fly, and usually go with 7.5 to 10kgs, but today, I started with 5/5.25/6.25kgs.  And I still couldn't keep full range of motion with the 6.25's.  I may have to go to only 5.5kgs next time and keep form and range of motion.  Three sets of pull ups in the Super Set was killer.  I couldn't do 10 straight on the final round, but rather, 6-2-2. As for the middle tri-set of Close-Grip Chin Ups, I couldn't do 10 straight, but broke up the sets to only do 10/8/7. I burned out.  For Curls, I was at 12/14.5/17kgs, but today, 5/6.25/10kgs.  Thank goodness no super or giant sets. The Seated Bicep Curls were done at 5/6.25/10kgs.  Here, the huge difference between my left and right arms showed itself.  My right are was keeping form, but my left was failing.  The 15 rep set was equal, but the 12 and 8 rep sets, on the last 3-4 reps, I had to cheat by leaning back to get the left weight up.  "Anything to get it done!"  The 1,1,2 Hammer Curls was really tough so I kept the weights low at 5/5.5/6.25kgs. Thank goodness again for no drop set.  I decided to go a little heavier for the final Neutral EZ Bar Curl (but I used dumbbells). 6.25/7.5/10/8.75kgs. My LEFT BICEP FAILED ME!  The final move, Airplane Cobra was a move I had done before with SPS, so I was familiar with it.  Good move to keep the back tight.  WOW!!! What a great routine.  I didn't immediately feel the huge pump, but I usually don't on my biceps and back.  I'll judge that again tomorrow.  Just a few hours after the workout and I'm feeling a little something creeping up on me.

I went for Mercy Abs today, because I was spent, but wanted an intense ab routine.  This did it for me.  Failure right at the end.  Good burn on the core.

Splits and Flow were good.  Still a little tender in the hip flexer area, but I had the time so I really took a lot more time and stretched it out.  The Flow again, was smooth and clean.  Able to shave off 2 seconds from my moderate time.

Great workout today, and in the end, I torched a solid 955kcals!