1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

1-10-16 HY: BB- Bulk: Shoulders + 0-6 Abs- Level 8 + Splits + TCF.

Today was a very lazy day. Had absolutely nothing to do (I actually did, but I was feeling too lazy). So, I watched stuff that I recorded long ago and was just sitting on my HDD. I was just feeling like a blob today for some reason. Around 4pm, I finally got up and did a few chores and that sort of got my motor started so I figured now would be a good time to do my workout. If sat down again I might not get up, so I went for it.

I was feeling a lot more active once I got started and set up my weights, so I jumped right in. This ends Week 3 of the Bulk Block. So this being the third time for this routine, it was up the weight time. But I actually was really apprehensive about raising the weights because I remember the last time I did this routine, I really struggled right from the get go. So, I figured I would just try a small raise of 1.25kgs. Here goes:

Super Set: Lateral Raise (3/4/5kgs). Any straight arm lateral stuff, my shoulders are really weak, so I went up on only 1kg. And the 5's were just about my limit. I may be able to go up one more step, but 5's were really tough. Definitely couldn't have done more than 10 reps. Arnold Press (13.25/14.5/17/15.25kgs). This is the move that really got me last time. I remember having to stand to get the weights going up on the last few reps of both drop set sets. I was just too weak at that time. Today, I went up 1.25kgs on all weights and to my surprise, I nailed it. No standing or using momentum. I did take a quick breath break just before the final rep, but I got it up.

Progressive Set: Upright Row (10/12/14.5/14.5/12/10kgs). This was another move that I had trouble with last time, especially with the heavier end. Lost range of motion and what not, but today, Nailed it again! My early performance was slowly but surely building my confidence. I was able to keep form all the way through the set. I did have to take a id-set break on the last two sets tough, but I got through it.

Super Set: Alt. Front Raise (4/5/6.25kgs). Another straight arm move that I was really nervous about. But again, Nailed it. No breaks. The heavy weight is just about my limit, although I might be able to hack 7.5kgs, but I need more work before I feel ready. Plate Twist-Twist (7.5kgs). I kept the same weight as last time. I totally remember having trouble holding the plates up and so it was again, but I think I did a little better. I also got a little better range of motion on the twists. Definitely my limit on this move. No going up in the near future.

Progressive Set: Reverse Fly (4/5/6.25/6.25/5/4kgs). This was the finisher for me. I mean, this move totally finished me off. I was feeling my shoulder so bad here. My range of motion got noticeably smaller on the heavier weights. I should have followed Segi and dropped the weights because my form was gone, but I kept the weights and reduces range of motion. I just couldn't get the weights up after the 3rd set. But I SOOO felt my back shoulder muscles activating.

Super Set: Superman Stretch (10reps X2), Plank Twist-Twist (35-37 reps). The Superman Stretch is not rigorous at all. I had to really push to feel the stretch. I'm wondering if I should do this move from a regular plank as opposed to on my knees. Might try it, but might not. For the Plank TT, I started right off with a faster pace so I got 10 more reps than last time in the first set, and still got 4 reps more on the second set. Shoulders were feeling extremely pumped, and I felt the burn several times today.

I went up to Level 8 today after just twice at level 7. The one-arm plank was easy so I decided to go up. Level 8 was a whole new creature. Still two moves, but it killed me. The 2 moves were "Swiss Ball Roll-Outs" and "Leg raises with arms straight out to the side." I haven't done a Ball Roll-Out in a very long time. I thought it was going to be easy, but this move by far is the most difficult move in the 0-6 Abs program. My lower back kept breaking and I couldn't keep it straight and strong. It just kept on sagging. It really showed the state of my core. I thought I was doing pretty good, but... not so much. I was originally thinking to do levels 8 and 7 today, but my core was so spent after only 8, I just left it at that. I got a huge pump and burn from that simple routine. And yes, I said pump. My abs felt really hard and very worked. And the burn stayed for a good period of time.

I really pushed it with the splits today. I took a lot of extra time to hit my hamstrings and front hip flexors. Rolling little by little to hit the whole spectrum of the muscles and tendons. I'm really feeling the effects of the stretch. I may have pulled a bit too hard, but not enough to cause major damage. We'll see what happens tomorrow. I also tried more leaning forward for more of a stretch and leaning back for the same opposite stretch. I'm not worrying too much about alignment now, I'm just trying to get down. Once I'm down, I'll push into alignment.

The Flow was clean and smooth. Again did several speeds and for the first time, broke 50 seconds for one round. Really keeping the smooth and clean aspect right there.

In the end, I torched a solid 660kcals. Good way to start my week. But I hope I don't have too many of these "Lazy" days... but it was fun.