12-20-15 HY: Body Beast- Bulk:Chest + 0-6 Abs- P2: Level 1 + Splits + TCF.
Got a head start on the new year by starting on a couple of new phases. Today was a good day, and I was feeling good.
I was excited to get started with the Bulk phase because the workouts seem to be extremely focused. Today, Chest. I have always had some difficulty with the chest because I never seem like I'm hitting it as directly as I should be. So today I decided to lower my weights so I could really focus on my chest more. I think it was a good decision. Here are the weight selections and notes: Super Set: Incline Fly (7.5/8.75/10kgs) Incline Press (12/14.5/19.5/17kgs). These series of weights enabled me to really control the dumbbells a activate the upper chest muscles.
Force Set: Chest Press w/ Rotation (17kgsx5). I usually can do 22-25kgs on the press, so I thought 17kgs would be easy... It was not. The first two sets were okay, but I came extremely close to failing on the last set. I really had to push it hard to get it up.
Progressive Set: Incline Press (12.5/14.5/17/17/14.5/12.5kgs). This is the first time for this type of set. Going up was fine, but coming down, Oh MY! 12.5kgs never felt so heavy. Again, just hit the failure threshold.
Combo Set: Close-Grip Press to Fly (10/12/14.5kgs) 10kgs was pushing it. 12kgs was almost too heavy. 14.5kgs just about killed me. For the last two sets, I had to take a mid-set break because my palms were hurting. It has been a while since that happened. But the combo move was another move that was a lot tougher than I first thought. But one good thing is that I think I was able to keep form for most of the reps, especially during the final set.
Multi Set: Decline Push-Up (15/12/8reps). Luckily, I was able to hit each goal without stopping. Cobra to Airplane (16reps). My shoulders were extremely pumped which made this move very tough and range of motion was a lot less than usual. Russian Twist (20x2reps). I did this with my feet up, balancing on my butt. Wanted to make it harder to push myself.
Extra Set: Band Uppercuts (15/12/8x3 reps). This is an extra move that I added that I wanted to do to hit my lower chest a little more. It is a move that I learned from Tony in One-on-One 10 Minute Trainer. I was shocked at the pump I got in my chest from it so I just added it to the end of my chest workout, and boy did it pump the chest up. I only used the brown band so limited resistance but it hit exactly where it was supposed to. Great pump and burn today all around. Also, on the incline moves, I got a great isometric workout on my legs. Since I don't have a bench, I use the balance ball and holding in the incline position for all those sets is a game changer.
Entered Phase 2 of 0-6 Abs today. More uncharted territory. I was expecting a tough group of moves, because the trainer kept saying, in Phase 1, that Phase 2 was a lot more difficult. But it ended up being only two moves, 40 seconds on with 20 seconds rest, 4 times, but I ended up doing it 9 times because I was unfamiliar with the video setup. But by the end of it, my core was so tight, I was shocked at the effectiveness of the moves. The two moves were 1. Low Plank on the Knees, and 2. 90 degree alternating Toe Touch. The first set of four times, I was watching the first video that only had the series once, so I kept going back. I thought the next video was a new set of moves, but it ended up being the same two moves but with 2 series. The next two videos progressed to 4 sets all together. Not sure why they did it that way, but... oh well. But as I said, I was feeling the tightness and pull in my core for quite some time afterwards. I'll stick with the program.
Splits were better than yesterday and the Flow was smooth and clean. One of these days, I'm going to have to go back to the slow Flow and check my form again.
In the end, I torched a solid 689kcals. Good start to the holiday week. Got to keep it going. No holiday from working out for me. The body doesn't take a break, so why should I!
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