12-17-15 HY: Body Beast- Build: Shoulders + 0-6 Abs- P1: Level 4 + Splits + TCF.

12-17-15 HY: Body Beast- Build: Shoulders + 0-6 Abs- P1: Level 4 + Splits + TCF.

The Build phase officially ended with my last BB routine, but I wanted to finish out the week with Body Beast so I went ahead and did the routine that comes next in the progression. Still not wanted to push too hard, I went a little lower on the weights. Still nursing that dizziness. This is one of the shorter routines in the phase so it was nice to buzz through it. Here are my weights. Single Set: Shoulder Press (12/13.25/15.75/14.5kgs). Just about hit failure despite the lower weights. Even had to stand up to get the last 2 reps on the last set.

Super Set: Lateral Raise (3/4/5kgs) These types of moves just burn out my shoulders. Weights seem light, but they are tough when trying to keep form as well. Upright Row (12/13.25/15.75/14.5kgs). It was really tough with the heavier weights last time so I was happy to go down in weight. But it was still tough. The last set was killer, and my form folded a bit on the last few reps.

Giant Set: EZ Bare Underhand Press (7.5/10/12kgs). I went way down in weight on this move. The last time I accidentally went way high and my form suffered. This time, I went at a good weight and I was able to keep form and range of motion not only in my shoulders, but also with my wrists. The last time, the weights were so heavy that my wrists couldn't stay in the underhand position. 1,1,2 Front Raise (2/3/4kgs). This seems really light, but believe me, it's not. With all those straight arm moves, I have to go light. The 2kgs warmed up my anterior deltoids, but the next two sets BURNED!!! Rear Delt Raise (same). Same as the earlier move, my form started to fall apart on the last set, last few reps. I'm so weak on the rear delts. I could go heavier, but only for about 3-4 reps.

Super Set: Standing Dumbbell Shrug (17/19.5/25/22kgs). These weights were still easy. I could go heavier, but I don't have anymore plates to add. I'm going to have to get another set. Dumbbell Scap Trap (17/19.5/22kgs) Did this move again in a standing bent over posture. Had to really watch my back, but I was able to do it. I wondering if I'm actually doing it right, or if I'm hitting the right target muscle.

Super Set: Sagi Six-Way (2.25/3.25kgs). I had to really fight and grimace to get the last few reps on the second set up. That was really tough. Tuck and Roll (16-15 reps). I'm basically doing straight leg hip raises here. Rolling to me, just seems like using momentum to get up. So I try to control it up and really hit my abs that way.

Abs were good and burning today. It was a good thing for me to continue focusing on keeping my lower back on the deck. That is a game changer for me. Really good burn and breathe.

Got really low on my splits today. But still got the cramp in my glute on the last straddle. I should start stretching to the inside as well to combat that. The Flow was also clean and smooth.

In the end, I torched a good 632kcals. You can't buy a burn like I got today!