12-27-15 HY: Badminton + Body Beast- Bulk: Arms + 0-6 Abs-P2: Level 4 & 3 + Splits + TCF.
Today was a great day. Started off with Badminton with the whole family! Unfortunately, we could only get one hour or we would have played at least one more hour. But it was getting pretty competitive. No games, just playing points and trading partners. It was like a lower body workout the way I had to move around the court. Great workout.
When I got home, I started my regular workout. Thank goodness it wasn't legs today or I may have wimped out because I could feel it already in my legs. But it was the routine that I had been looking forward to. I really wanted to see what this routine was like, and I found out the "HARD" way. Here are my weights for this routine: Progressive Set (4/5/7.5/6.25/5kgs) I started off light going up, but coming down, I went up a little and still got it done. This one move already got my biceps really pumped.
Single Set: Tricep Extension (12/14.5/19.5/17kgs). This was only one dumbbell so it wasn't too bad. I was fine until the last Drop Set, then I started to really feel it by the 4th rep. Again, got a really good pump. Now my arms were starting to feel like balloons.
Force Set: Wide EZ Bar Curl (12kgs). I wanted to go a little heavy with this move because it was only 5 sets of 5 reps, so I chose 12kgs. The first 3 sets were okay, I was able to hang with Segi, but the last 2 sets, I was noticeably slowing down, and in the last set, I needed to cheat a bit and move my elbows to get the final two reps. Biceps were feeling rock hard at this point.
Single Set: Skull Crusher (6.25/8.75/12/10kgs). This is where it started to hurt. The second set really started to get heavy and the drop set was just getting to be a bit too heavy. I had to, again, cheat a bit to get the weights up. The cue to keep my elbows in was also right on. I often times flare my elbows out, but this time, I kept them in, and it made a huge difference.
Progressive Set: Hammer Curl (5/7/10/10/7/5kgs). This is where the discrepancy between my right and left arms came out to play. I did the same weights for right and left, but the 10kgs on the left were just too heavy. I should have gone down at least 2kgs to keep full range of motion and non-stop sets. On the up sets, the left 10kg was just about half the range of motion for more than half the set. On the down set, same thing for the last 3-4 reps of the 10kg. I also had to resort to a lot of body movement and swings to get the weight up. Right side was just strong enough to get through all the reps, but on the up sets, almost failed at the top. Going down was a lot easier on the 10kg, but I needed a mid-set break on the 7kg and 5kg. 15 reps is huge when your burned out.
Progressive Set: Tricep Kickback (5/7/10/10/7/5kgs). The weight this time was a lot better on both sides, but still, I could see how much weaker my left was. Not as much of a difference for the triceps as the biceps, but there is a difference with the left being weaker. Here, less range of motion on the up 10kg, but got all 8 reps. The down 10kg was fine, but the 7 was really tough. Somehow, this move also nailed my core.
Single Set: Weighted Crunch (5kgs). This is the first time for me to do a weighted crunch this way. Usually I have a dumbbell under my chin, but this was the first time to hold a plate behind my head. Also, doing it on a ball made it really tough. I could only get to 20 reps before I needed to take a break, then finish out the 30 reps. OUCH!!! This was an AWESOME routine. But I'll probably need to do this again just for my left to get it caught up to my right.
Went right into Abs. Level 4 consisted of two 20 second one legged plank, and double leg lifts. We were supposed to switch the lifted leg after 20 seconds, but the first 2 sets, I held one leg for 40 seconds. That was too tough, so I did it as directed for the last two sets. I'm feeling my core getting stronger I think. I went back to Level 3 and the regular low plank was a lot easier to hold for 40 seconds. After 4 rounds of the two levels, my core was really feeling the burn.
Splits were good, but it seems that I have hit another plateau. Just can't get passed my most recent mark. It feels as though there was a hitch in my hip flexor that is keeping me from getting all the way down. But I have to push through and advance my mark. I have to fine a stretch that can really stretch out my front hip flexors because that is were I need help. Hamstrings also. I just have to get over the fear of the pain that I feel every time.
Went again with the slow Flow and focused on hips and form. It was a great session. Then, I went fast at the end and tested myself to see if I could get under a minute. I went just 2 seconds over. I need to stabilize my form more. When I do the slow Flow, I lose my balance some, but regain it later. I want to be able to do the perfect Flow on a moments notice.
A lot of fun and work today. In the end, I torched a nice 1230kcals. Big burn to start the final week of 2015!
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