11-29-15 HY: Body Beast-Build: Legs + 0-6 Abs- P1: Level 3 + Splits + TCF.

11-29-15 HY: Body Beast-Build: Legs + 0-6 Abs- P1: Level 3 + Splits + TCF.

No conflicts today and no time crunches.  Just a rainy and cold day.

Although the Legs routine is short, it is intense and it brings the pain.  I went back to close to my max weight on some of the moves and didn't move up on others.  The first move, Sumo Squat, I started off light then went for it on the drop set (10/11.25/22.5/12.5kgs).  The 22kgs wasn't that hard, so I'll probably go up as much as I can next time.  After the first set, I stooped down to change the plates on my dumbbells and I start to feel my quads tightening.  Uh-Oh! That is not good.  It is cold so I had to get moving again quick or the cold would have done me in.  Luckily, the next few sets warmed my legs up enough so they didn't feel like that again throughout the workout. The next Super Set really ups the intensity. Alternating Lunge (7.5/8.75/12.5kgs). Step-Up to Reverse Lunge (same). Both moves are double moves and it was really tough.  I also got really winded and the sweat poured.  Next, the first Giant Set (3 moves). The first move, Parallel Squat, I more than doubled the weight (12/14.5/17kgs).  Not much weight, but after the Super Set, my legs were feeling it deep. The next two moves, Bulgarian Squat an Straight Leg Dead Lift were the same for the first two sets as the last time, but I upped the final set (6.25/7.5/10kgs).  Again, I was really feeling it on the last set. Very thankful for no Drop Set.  The final Giant Set, Single Leg Calf Raise (10kgs @ 35 reps/12.5kgs @ 35 reps) both legs. The second time around, I my goal was to stay at 35 reps.  I ended up having extra time once I hit 35 reps, but a cramp was coming on so I stopped with a couple few seconds left. Seated Calf Raise (14.5kgs @ 37 reps, 17kgs @ 35 reps). And the final move, In and Outs (37reps/35reps).  Nice warm up for the next routine.

Moved right into the next routine. I went up to Level 3 today.  First time around so I was curious as to what was coming.  The trainer said it was going to go up in intensity, but so far, it's been rather easy.  But level 3 is the beginning of the really tough routines I'm guessing.  This one was tough, and I couldn't hang with good form. Lots of cheats to get through it. Just slow and simple leg raises, but having to keep the core contraction constant with the lower back on the floor.  The first 5 minutes were okay, but as time went on, I kept catching myself arching my back to give my abs some relief.  I'm supposed to keep it on the floor the whole time.  It's a 17 minutes routine but really tough.  I'll not make any predictions as to whether or not I'll move on to level 4 next week.  Hopefully I can, but that all depends on how often I can do this routine and how I progress in my core strength and endurance.  Felt a real burn today.

Slowly increasing the stretch time and intensity.  Going for the push to get lower and today, I felt some popping in the muscles, but not tearing so it was okay.  The Flow, in my space, was clean and smooth.  Time per Flow is leveling off at 30 seconds, fast.

In the end, I torched a solid 866kcals.  Good way to start off the week.