12-23-15 HY: Body Beast- Bulk:Back + 0-6 Abs- P2:Level 3-2 + Splits + TCF.

12-23-15 HY: Body Beast- Bulk:Back + 0-6 Abs- P2:Level 3-2 + Splits + TCF.

I'm really liking this program the further I get into it. The Bulk routines are short but extremely tough. Here are the weights I used today: Super Set: Pull-Over (10/12.5/17/14.5kgs). Again, today, I am lowering my weight between 2-5kgs from my top weight for each move so I can focus on my form and activating the target muscles. With this move, I was having trouble actually activating my lats on my right side. I could really feel the left side lats very clearly, but I just couldn't feel the tension and pull on the right side. I'll have to work harder to activate that side. Pull-Up (10/10/5-3-2reps). The first two sets were good, but I was burned out in the third set and had to break up the 10 reps into 3 small sets.

Progressive Set: Reverse Grip Row (10\12\14.5\14.5/12/10kgs). These weights seem low, but the only really low weight was the first 10kgs. All the weights after that are really putting tension on my back and shoulders. I am again, having trouble hitting my back because it seems like I'm still using too much shoulders on this move. At the end of the set, my shoulders and a little back were feeling the pump and burn. But more my shoulders.

Force Set: One-Arm Row (12kgs). I usually go 17kgs on this move, and even up to 22kgs or 25kgs, But today, 12 was more than enough for me to go with a good range of motion and focusing on my back. This was a good move for that. Getting my scapula to shift towards my spine in a good cue. Huge pump and burn.

Single Set: Dead Lift (10/12/19.5/17kgs). I was feeling good at the Drop Set so I went heavy. I figured I could do it for only 8 reps. Keeping the back flat was tough, but I had to protect my back.

Super Set: Reverse Fly (3/4kgs). 3's are light, but I wanted to keep full range of motion for all the reps. Even at 3kgs I was feeling the burn. 4kgs, I felt my range of motion getting smaller, but I pushed, almost to cramping, for full range of motion. Plank Rotation (4/5kgs). This is basically a side plank with a weight in the hand going high. Good core warm up for the ab routine.

Really got an awesome pump from this routine in my back and shoulders. I'll have to focus more to hit my back more. Or maybe that means my shoulders are still too weak so they need to get stronger before I can really hit my back. Sort of like going through the layers of muscle.

Went right into the ab routine. Two 8 minute routines, Phase 2, Level 3 and 2. Finally, Level 3 is at the full low plank. and alternating straight leg lifts. 40 seconds on, and 20 seconds rest. I then went back to Level 2 but instead of doing the one knee down, I did the 4 rounds with the full low plank. It just started to shake on the third and fourth rounds, but stable.

Splits and Flow were as expected. But today's Flow was very slow so as to check my form. It took a little getting used to at such a slow speed, but after a few times around, I was solid.

In the end, I torched a good 700+kcals! Kind of expected that lower count with the upper body workout.