12-14-15 HY: Body Beast- Build Back/Bi's + 0-6 Abs-P1: Level 4 + Splits + Flow.

12-14-15 HY: Body Beast- Build Back/Bi's + 0-6 Abs-P1: Level 4 + Splits + Flow.

Took a half-day off and went to the hospital to get checked out. Everything was good. I asked the doctor if it was okay to exercise and he say that I should do everything as normally as possible. So, back to a regular routine today.

This is the last time for this routine in the BUILD section so I originally wanted to go up in weight, but because of my condition, I am going go easy and I went a bit lighter. An average of 1.25kgs lighter all the way around. I think this routine is the longest of the Build routines. Here are my weights for the moves. Single set: Dead Lift (10/12/19.5/17kgs). I had to keep telling myself to keep breathing. But this weight was good.

Super Set: Dumbbell Pull-Over (10/11.25/15.75/14.5kgs). I was really trying to focus on using my lats to get the weight up. Pull Up: (10x3) I was surprised that I actually got this done. I was thinking to only go half reps, but I was feeling good and I was able to control my swinging a little better so I went for it and got it. HOWEVER, I wasn't going all the way down. I was going down to about 135degrees.

Giant Set: EZ Bar Row (10/12/14.5kgs). This was a good weight, got a good burn. One-Arm Row (10/12/17kgs) The first two weights were light, so for the final set, I went heavier. Reverse Fly (4/5/6.25kgs) This was painful. To get the same range of motion with the heavier weight as the lighter weight was extremely tough. I wilted on the last couple reps and had to bend my arms.

Single Sets: Close-Grip Chin-Ups (10-2/6-2/4-3). The first number is non-stop reps, the second number is the number of reps after a little break within the 30 seconds. All I can say is, "OUCH!!" Also, I was using my weakest assist band today.

Seated Biceps Curl (6.25/7.5/12/10kgs). Burn BUrn BURN!!! But no cheating, and form stayed clean.

1,1,2 Hammer Curls (4/5/6.25kgs). This was another burner. The pump was ON!

Neutral EZ Bar Curl (6.25/7.5/12/10kgs). By this point, I was really struggling to get the weight up, but then I hit a second wind by the last set. This lower weight just might be better for me for now.

Airplane Cobra (18/19reps) This is +2 reps over last go.

This routine always gives me a huge pump and burn. Today was not different in that area. But one thing that was different was the fact that I didn't feel good afterwards. I felt bad, and worn. I guess I did a little too much today. But I had to finish.

Abs were good today. I tried to push a little harder and tried to really focus on keeping my lower back on the deck. That made it a whole lot harder and tasking. I had to really control my breathing as well.

Splits were better today, and my Flow was normal.

In the end, I torched 1125kcals. But I didn't feel physically good afterwards. But I did feel the pump.