12-08-15 HY: Body Beast-Build:Chest/Tris + 0-6 Abs-P1: Level 3 + Splits + TCF.

12-08-15 HY: Body Beast-Build:Chest/Tris + 0-6 Abs-P1: Level 3 + Splits + TCF.

Today was a good day because I kind of had the day off. Just a little appointment in the morning, then FREE!!! I was planning to do my workout early but my son got sick and he was taking a nap when I got home so I had to wait for him to get up. That pushed my workout into the later afternoon and I was in a time crunch. I had just enough time to do the first two parts of my workout, then go to an appointment, then I finished the last two parts. But I got it all done.

This is the final rotation of the Build phase of Body Beast. I really wanted to top off the weights, but I wasn't able to up the weight that much. I'll just list out the moves and weight.

Single set: Dumbbell Chest Press (12/17/25/22kgs). This was good. I almost had an accident with the dumbbells on the 25's because the clip slipped off and the plate on the end fell off at the end, but I was putting them down, so it didn't fall far. Just a little struggle on the drop sets.

Super Set: Incline Dumbbell Fly (12/14.5/17kgs). Incline Dumbbell Press (12/14.5/22/19.5kgs). No weights raised, but got a good pump and burn. At this point, I was really feeling it on my upper chest, and a little on my inner shoulders. Giant Set: Close Grip Press and Partial Chest Fly (14.5/15.75/17kgs). This is the same weight as last time, but I was just barely able to get up the last few reps on the last two sets. My form was terrible just to get it up at the end of those sets. Heaving like crazy, elbows flaring, etc. I'll have to go lighter next time. The final set of the Giant Set, Decline Push-Up, were very tough on the long sets, I barely made it, and even had to go only half range of motion. But the last set, I just pumped them out. Moving on to Triceps, Single Set: Triceps Extension (10/11.25/12.5/12kgs). I just went way to heavy on this move. I barely made it up on the first two long sets, but the Drop Sets, I needed a mid-set break and my form crumbled. Again wiggling and flaring elbows. I'll have to go back down and start at 7.5kgs again. Starting at 10kgs was just too heavy to make it through the move. Super Set: Single Arm Kickback (6.25/7.5/10/8.75kgs) I was able to do this move well. But I still do it in the runners position instead of putting my arm on a bench or ball. Did it with less rest than the DVD gave me. But by this point, I had totally fried out my triceps so I couldn't even do the Triceps Push Ups on my knees. I ended up going on my knees and going a little less than half range of motion. I initially tried to do one rep on my toes, but I just fell to the ground. Then I couldn't even get up on my knees when I went all the way down. So, just about 40% down, if that. Triceps were SCREAMING!!! The final Super Set: Dips on Bench (50-13). I was able to get that many because I was using my push up bars and not a bench so my range of motion was a lot smaller. But I got a huge BURN. In and Outs (50-10). This moved served as a good warm up for the coming ab routine.

Abs was good. I getting better at the foundation moves and I'm getting balanced. I had a good run.

I did the Splits and Flow after an evening appointment so there was some time between. But they were okay. Not as low as I would have liked, but it was still too painful in the hip flexors to push harder.

In the end, I torched over 750kcals. Plus the splits and Flow on which I used no HRM.