11-24-15 HY: Body Beast- Build:Shoulders + 0-6 Abs- Phase 1: Level 2 + Splits + TCF.
Short workout, and very focused on the shoulders so not much of a calorie burn, but major muscle burn and pump. I took it easy, some what, the last time, but today, I really upped the weights where I could. The first shoulder press, I started with 12kgs (+7) Then went up by 1.25kgs. for the second set. But for the first drop set, I went up 2.5kgs and failed at 6 reps. When I went down to 14.5kgs, still failed at 6 reps. The last 2 reps on both sets I had to cheat a little with the arched back. The pump and burn were on their way. Then next super set of Lateral Raise and Up Right Row, no change is weight at all. stayed at 3/4/5 and had the same weights as the first move for the Up Right Row. The Giant Set, EZ Bar Underhand Press (7.5/10/12kgs), 1,1,2 Front Raise (2/3/5kgs) and Rear Delt Raise (2/3/5kgs). I could only go up on the final set by 2kgs. I went up huge on the next super set, Standing Dumbbell Shrug (17/19.5/25/22kgs) and Dumbbell Scap Trap (7.5/8.75/10kgs). I could probably go a little heavier on the Shrug, but 25kgs is the limit for my dumbbells. I need to get one more set I guess. I don't have a big enough ball, so I just did the Scap Trap bent over so my arms could stay straight. For the final Super Set, Segi Six-Way (2/3kgs) and Tuck & Roll (15x2 reps) I could probably go up a little in weight if it wasn't for the overhead lift. That move is just so tough, and even on the last set with 3kgs, I barely got it up on the last two reps. I need to get my shoulders a lot stronger. But I got a great pump and burn.
The abs routine was good. I was able to get through it a lot better than yesterday. I was able to keep the contraction in the core for most of the routine. And the core burn was back. Had a great workout.
The Splits and Flow were good. Still working on getting low, mixing it up, trying to hit different angles. The Flow was clean and smooth!
In the end, I torched a solid 550+kcals.
No comments:
Post a Comment