12-03-15 HY: Body Beast- Build:Back\Bi's + 0-6 Abs- Phase 1: Level 3 + Splits + TCF.

12-03-15 HY: Body Beast- Build:Back\Bi's + 0-6 Abs- Phase 1: Level 3 + Splits + TCF.

An off Thursday evening doesn't come along very often, but I've got a few coming up because of the holiday season.  Very Happy about that. So I could take my time with the workout today.

I was a bit scared of today's routine because my right shoulder was really sore and achy.  I was afraid that I might have re-injured it again.  The test was going to be the pull ups and chin ups.  If I felt pain in my shoulder when doing those moves, I'd be forced to take a break to let it heal again, and I really don't want to do that.   Luckily, NO PAIN in the shoulder.  Thank goodness!!!  Today, I didn't really up my weights that much.  On a lot of the moves, I kept the weight I did the previous time.  The Back half, I went up a little on the Dead Lift just 2.5kgs on the drop sets. No change on the Super set.  But I got to 7 reps on the third set of pull ups, that's 1 more than the last time.  For the Giant set, all the same weights.  But I was able to prepare the weights so I didn't take the time Segi takes between the moves within the set, so I was pushing the pace with really no rest between the moves.  I really needed that extra long 90sec. break between sets.  My heart rate was flying.  I lost some strength and stamina because I wasn't able to match my Chin Up production from last time.  Just under by a few reps each set.  The Bicep half with 3 single sets was tough, very tough.  The Seated Bicep Curls, I really wanted to go up in weight, but I wasn't able to.  In fact, I went down by 2kgs on the Drop Set.  Almost failed but I did what I had to to get the dumbbells up.  Used a little cheat arch to get them up.  I also wanted to go up on the 1,1,2 Hammer Curls, but again, wasn't able to.  Really burned out my biceps trying to put on the squeeze.  I kept trying to control the dumbbells up and down.  I didn't want to drop them, or use gravity to take them down.  Tried to go down slower taking advantage of the eccentric movement.  The final bicep set was the Neutral EZ Bar Curl.  Kept the weights the same and really struggled at the end.  Almost failed again.  Really got a major pump and burn.  The final move, Airplane Cobra was the only move with a consistent improvement.  Plus 1 rep on both sets. Very burned out, but feeling good!

The ab routine really burned my abs.  I really focused on keeping the contraction and I could feel the burn and lilting cramping coming on.  It really felt like it was working my core in a really different way than all the other routines I've done before.  This program is really growing on me and I still have a lot of steps left.

The Splits and Flow were good.  I was able to get back down to the bar and even stay on it for a while at the end.  The Flow was extra fun today because my daughter was doing it with me... sort of.  It was so funny.  So I really had a great time.

In the end, I torched a good 951kcals! WHEW!!!